Hurt so good.

Week starting Dec 22, 2013

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
54.80	14.60	4.00	4.00	77.40

Nike Pegasus 30 Blue Miles: 13.35	Nike Flyknit One Miles: 39.00	LunarGLIDE RED Miles: 19.45

Weight: 0.00

Mon, Dec 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	0.00	0.00	13.35

90 minutes

Nike Pegasus 30 Blue Miles: 13.35

Weight: 0.00

Comments(3)

Tue, Dec 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.55	4.60	4.00	0.00	13.15

Mile Repeats/Tempo Run

Merry Christmas Eve.....

Last night I was flipping through some old workouts from a couple years back and I came across this workout that I made up and for some reason it stuck out. So I kept it in mind and did the workout today.

Workout is 4X1 mile repeats with quarter mile jog. Mile repeats are controlled effort roughly goal half pace. Then do a half mile cool at the end of the repeats then jump straight into a 25 minute tempo run. Love it because its a controlled marathon pace for 25 minutes.

Any workout results.....

2 mile warm

4X1 mile with .25 jog

Splits- 5:08; 5:05; 5:07; 4:58.(good to see that on the watch) Effort felt great and finally hit my first sub 5 of the year in a workout effort.

half mile cool

25 minute tempo/ hit 4.60 miles

Splits- 5:29; 5:25; 5:24; 5:27 and 3:13 for .60

1.30 cool back home. Added on to the cool to get over the half marathon.

Nike Flyknit One Miles: 13.15

Weight: 0.00

Comments(4)

Wed, Dec 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

2nd Annual Christmas Midnight run with Jon Heslop.

Met up at my place and did an easy run through north ogden. Tried running on the canal but the snow was to deep and wasnt enjoyable. I think the canal is done until the snow melts.

Great run and Merry Christmas!

A.A.M

5.60 easy, Off to Grandma's house we go!

LunarGLIDE RED Miles: 8.60

Weight: 0.00

Comments(1)

Thu, Dec 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.40	0.00	0.00	4.00	11.40

Fartleks

2 mile warm then did 20X 1 min pickups @ around 5 min pace. Some were quicker but for majority I was right on pace.

Feeling good this week so far, probably and hopefully will be my highest mileage week of the year. Feeling blessed that I have come along way since June.

Nike Flyknit One Miles: 11.40

Weight: 0.00

Comments(5)

Fri, Dec 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	0.00	0.00	10.85

Easy run solo this morning. Felt way colder then normal today for some reason. Good to get it in. Had a scare last night playing basketball, went to shoot a three pointer and came down on my buddy's foot. Could barely walk after that. Iced last night and managed today to get out with some pretty good pain. Ice, ice, ice for the next little bit.

LunarGLIDE RED Miles: 10.85

Weight: 0.00

Add Comment

Sat, Dec 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.45	10.00	0.00	0.00	14.45

Played it safe today and hit the treadmill because of my ankle. It was pretty sore for the warm up and the beginning of the tempo but as I got going it felt pretty good for the rest of the run,

Locked the TM @ 5:34 pace at 1% incline and just rolled for 10 miles. Probably the won't have to worry about the ankle much. More icing and a day off will do the trick.

Nike Flyknit One Miles: 14.45

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
54.80	14.60	4.00	4.00	77.40

Nike Pegasus 30 Blue Miles: 13.35	Nike Flyknit One Miles: 39.00	LunarGLIDE RED Miles: 19.45

Weight: 0.00

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