Hurt so good.

Week starting Dec 26, 2010

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
39.05	0.00	7.00	0.00	46.05

Saucony Kinvara Miles: 12.30	Brooks Ghost Miles: 8.15	LunarEclipse Miles: 25.60

Weight: 0.00

Mon, Dec 27, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.30	0.00	4.00	0.00	9.30

TRACK WORKOUT

3.30 mile warmup

4X1600 @ 82-87 pace w/ 3 min/r

Progressive workout

1-5:44

2-5:38

3-5:34

4- 5:28

2 mile cooldown

Saucony Kinvara Miles: 9.30

Weight: 0.00

Comments(1)

Tue, Dec 28, 2010

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

Boring run tonight on the treadmill. Got off work a little late and I hate running in the dark, especially in the Winter!! Its flippen fetchin COLD!!

Avg Pace 6:50 min/miles

Brooks Ghost Miles: 8.15

Weight: 0.00

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Wed, Dec 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.30	0.00	0.00	0.00	7.30

Easy run today

7.30 miles @ 6:50-55 pace.

Basketball

90 minutes on feet

LunarEclipse Miles: 7.30

Weight: 0.00

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Fri, Dec 31, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.20	0.00	3.00	0.00	9.20

TEMPO RUN

Alright so to be honest with y'all I was a little nervous to do this tempo run. I knew I could do it I just haven't ran one in so long, just have forgotten what one feels like.

warmup 3.10

3 mile tempo @ 5:35-5:45 pace

1-5:43

2-5:37

3-5:32

cooldown 3.10

total miles 9.2

Overall went better than I thought felt like I could have done another couple miles @ pace but I have to remember it is technically January, and I don't need to over do workouts quite yet.

Saucony Kinvara Miles: 3.00	LunarEclipse Miles: 6.20

Weight: 0.00

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Sat, Jan 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Nothing fancy today.

A nice easy run with a good friend. Legs are starting to come around.

Running is good. Running is fun!!

Avg pace 7:15 min/mile

LunarEclipse Miles: 12.10

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.05	0.00	7.00	0.00	46.05

Saucony Kinvara Miles: 12.30	Brooks Ghost Miles: 8.15	LunarEclipse Miles: 25.60

Weight: 0.00

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