Hurt so good.

Week starting Dec 16, 2012

15% off for Fast Running Blog members at St. George Running Center!

Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'

9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'

2nd- Deseret News Marathon 2015

1st- SandHollow Marathon- 2016 (CR***)

Short-Term Running Goals:

2024 POTENTIAL RACES

Long-Term Running Goals:

Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.

-Helen Keller

Personal:

Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell

Head XC/Track Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

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Miles:	This week:	0.00	Month:	0.00	Year:	257.46

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
51.66	3.01	0.00	0.00	54.67

Iso Transition Miles: 25.25	LunaRacer (black) Miles: 20.22	Altra Instinct Miles: 9.20

Weight: 0.00

Mon, Dec 17, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	0.00	0.00	8.15

Easy miles on the TM avg pace 7:24 min/miles

Followed up by 10 minutes on the foam roller and an ice bath.

Iso Transition Miles: 8.15

Weight: 0.00

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Tue, Dec 18, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.80	0.00	0.00	0.00	8.80

Got out late this morning for my run. Felt terrible was supposed to meet up with Riley, Ken, Jon and Bret early this morning but gotten woken up by a text from Riley. Slept straight through my alarm!

Today was cold with a nasty wind from the West. But great run for today.

Avg pace 6:51 min/miles

Followed up by 10 minutes on the foam roller.

Iso Transition Miles: 8.80

Weight: 0.00

Comments(4)

Wed, Dec 19, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	0.00	0.00	0.00	8.30

easy run on the TM followed up by 10 minutes on the foam roller.roller.

Iso Transition Miles: 8.30

Weight: 0.00

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Thu, Dec 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.31	3.01	0.00	0.00	9.32

3.30 mile warm @ 7:25 min/miles

3 mile tempo @ marathon pace

splits- 5:54; 5:44; 5:39 avg pace 5:45 min/miles

Workout went better then expected was shooting for just 6:00 min/pace but after the first mile legs loosened up and felt great. Kept pace honest wanted to run harder and farther but I know I have to be patient and build back up slowly.

3.02 cooldown @ 6:35 min/miles

Finished up with 5 minutes on the foam roller

Things are starting to come around. ITB is feeling better not 100% yet but better. I have been doing the Foam Roller consistantly this week and just in 4 days its amazing how much better my hamstrings feel and my ITB. Still taking Naproxin for anti-inflammatory and that seems to be helping too.

LunaRacer (black) Miles: 9.32

Weight: 0.00

Comments(3)

Fri, Dec 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.20	0.00	0.00	0.00	9.20

60 min run from my house, got out around 11:30. Nice and sunny and the second day wearing compression shorts and long sleeve shirt.

Knee was a little tender today, so around 20 minutes just stopped and stretched for a minute and it seemed to help. Managed 6:15 pace for the last 40 minutes of my run.

Overall pace was 6:31 min/miles

Altra Instinct Miles: 9.20

Weight: 0.00

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Sat, Dec 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.90	0.00	0.00	0.00	10.90

75 minute run with Bryant, Jon, Riley and Ken. Met at Riley's house in South Weber. Ran with the group for 50 minutes before turning back. Good week for me and the knee is getting better daily. So lets knock on wood that the ITB doesn't come back.

avg pace today was 6:35 min/miles

LunaRacer (black) Miles: 10.90

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
51.66	3.01	0.00	0.00	54.67

Iso Transition Miles: 25.25	LunaRacer (black) Miles: 20.22	Altra Instinct Miles: 9.20

Weight: 0.00

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