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Week starting Jan 01, 2012

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.660.003.113.0064.77
Nike Pegasus 28+ Miles: 58.41NewBalance Minimus Miles: 6.36
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

Trail run from the North Ogden Nature Center. Headed North on the trail up to the canal rd. Nice out and back. Starting this week I am going to hit the Track on tues and thurs for the next 8 weeks then Back to Marathon training. 

avg pace 8:00 min/miles

 P.M.

32 min run around North Ogden.

avg pace 6:51 min/miles

Nike Pegasus 28+ Miles: 13.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.003.009.35

TRACK WORKOUT

3.10 mile warm w/strides

12 X 400 @ 70-72 pace w/sec recoery

3.00 mile cool

Nike Pegasus 28+ Miles: 9.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Met up with Jon Heslop this morning @ North Ogden Nature Center. Looped into North Ogden then made our way back to the Center on Washington Blvd. Cut the run short due to Jon needing to get back to school.

Pace was relaxed, nice recovery run.

Avg pace 7:43 min/miles

 

P.M.

32:00 minute run into pleasant view and North Ogden.

avg pace 6:54 min/miles


Nike Pegasus 28+ Miles: 12.06
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Ogden to North Ogden Loop. Legs were a little heavy for the first half of the run but loosened up for the last half

Avg pace 6:58 min/miles

Nike Pegasus 28+ Miles: 8.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.003.110.006.36

TEMPO RUN

Met up with Jon and Bret @ lee's Market in North Ogden. Warmed up to for a couple of miles before started our tempo. Goal for the day was to hit 3 miles @ or better than 5:20 pace. I want to start building my tempo to 5-6 miles at the same pace. Figure start out small and work my way to it.

Splits for the tempo 5:13; 5:14; 5:06 during the 2nd mile Jon said man I could hit a PR for 5K if we keep this pace. So we shot for it. Hit the last .11 in 34 sec. total time for run was 16:08. Jon hit a PR by 8 seconds in a training running. Thought that was pretty cool.

1.10 mile for cool down. Cut it short so my wife could get to work. Planning a double later this afternoon to shake the legs out. Good run for the morning.

NewBalance Minimus Miles: 6.36
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.650.000.000.0014.65

1 hour 40 minute run in North Ogden. Hit some hills along the east bench. Also some good down hill pushes into pleasant view

avg pace 6:45 min/miles

Nike Pegasus 28+ Miles: 14.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.660.003.113.0064.77
Nike Pegasus 28+ Miles: 58.41NewBalance Minimus Miles: 6.36
Weight: 0.00
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