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Week starting Dec 04, 2016

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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
76.780.000.000.0076.78
Hoka Clifton(RETIRED) Miles: 30.84GoRun Ultra Green Miles: 10.61GORUN Reds Miles: 16.21
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.630.000.000.0015.63

Easy mileage in Ogden with Dave and Riley.

avg pace 7:06 min/miles

PM
 

4.12 miles on the treadmill at work

Hoka Clifton(RETIRED) Miles: 15.63
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.220.000.000.0014.22

Cold run with Jason, Riley and Dave. Headed out west from Clearfield. Temps were 16 degrees but the wind chill nasty! It was so cold that my wind jacket had ice inside of it due to sweat. Crazy! Never had that happen before.

PM

Easy 5K on the treadmill 

Big workout tomorrow night, 

Hoka Clifton(RETIRED) Miles: 11.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.010.000.000.0016.01

2 mile warm

13X(2 min @ 10 mile race effort-1 min jog- 1 min @ 5K effort. 3 min jog in between sets. 

Workout was done on the treadmill. 1.5% incline. Was around 5:21-5:27 pace. 1 min on was at 4:57 pace. 

The best that I have felt since before the Snow Canyon half marathon. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Easy 30 at the gym at my work. Legs are tired from yesterdays workout but expected. I will run another 6-7 tonight. Solid recovery.

 

avg 7:34 min/miles

Hoka Clifton(RETIRED) Miles: 4.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.610.000.000.0010.61

Treadmill run before heading to work

GoRun Ultra Green Miles: 10.61
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.210.000.000.0016.21

4 mile warm; 4 miles @ 5:24 pace; 1 mile easy; 3 mile @ 5:16; 1 mile easy; 5X45 second sprints with equal distance recovery; 1.5 mile cool down 

Good solid week of running. Legs are finally feeling normal. Been a rough go for the last 5 weeks or so. 

GORUN Reds Miles: 16.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.780.000.000.0076.78
Hoka Clifton(RETIRED) Miles: 30.84GoRun Ultra Green Miles: 10.61GORUN Reds Miles: 16.21
Weight: 0.00
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