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Week starting Mar 29, 2015

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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
89.1011.000.000.00100.10
SKECHERS GORun 4 Green Miles: 30.40Adidas Boost TR Miles: 33.60SKECHERS GORun Ride RED Miles: 10.40SKECHERS Ultra 2 Miles: 22.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.106.000.000.0020.10

Couldnt get ny run in yesterday so opted for the solo 20 miler! 

10 miles around 7 min/pace 

6 mile progressive tempo- splits were 6:02;5:58;5:53;5:35;5:38;5:28

4.10 mile cool back home

Overall great week of running. Fitness level is coming back very nicely. Feel that if I can slowly increase the mileage I can peak in the 90s before the Ogden Half. Would love to repeat in that race.

SKECHERS GORun 4 Green Miles: 20.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Met with Ken, Riley, Dave, Jon and Denver from 42nd and Harrison. Did a loop through South Ogden. Beautiful morning for a run.

Adidas Boost TR Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Easy with Dave and Riley from The Pond. Monday Funday loop even though it wasn't Monday. I hope it's not a bad Oman, we should've thought about that before we began.

avg pace 7:19 min/miles

Adidas Boost TR Miles: 10.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.405.000.000.0013.40

Met with Jason and Jon @ the North Nature Center trail head.

We did a 4 mile warm up into North Ogden and threw in a tempo on the way back. Jason did 4 miles, I did 5 miles, was planning on 6 but legs were a little heavy still from Sunday. Jon did 6 miles.

My splits were all over the place. First couple of miles I thought about bagging the Tempo completely but decided to stick with it mile by mile and go as far as I could. A little after 4 miles the heavyness was coming fast so I pushed to 5 and cooled back to the car.

Splits were- 5:50;5:57;5:28;5:19;5:30 for a 5:37 avg/pace

Overall I am happy with this but not thrilled. I guess the one thing I need to remember is that I have been back to normal mileage for 4 weeks and need to be patient. The legs will come back and gains will come with it. 

 

P.M.

5k shakeout run 

SKECHERS GORun 4 Green Miles: 10.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Strict Recovery up on the Canal Rd. Feeling somewhat like a runner again. Weight seems to be going down but not sure because I havent weighed myself for about 3 weeks. But as long as feel good and results are coming, no complaints.

avg pace 7:31 min/miles

Adidas Boost TR Miles: 11.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy run in the TM while the younger ones took naps.

avg pace 7:13 min/miles

SKECHERS GORun Ride RED Miles: 10.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.600.000.000.0022.60

Group of us headed out to Antelope Island to run across the sandbar to Fremont Island. TO be quite honest I wasnt sure what I was getting myself into. But as we started across the sandbar it was easily 100 meters wide, we had to move around some water about 4 miles in but safely made it across to the Island. We did about 4 miles or so exploring, hoping to see some wild pigs but had no such luck. 

Great run, definetly one that will be talked about for quite some time.

avg pace 8:38 min/miles with 2 major slow miles coming up the peak and coming down. 

 

 

SKECHERS Ultra 2 Miles: 22.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
89.1011.000.000.00100.10
SKECHERS GORun 4 Green Miles: 30.40Adidas Boost TR Miles: 33.60SKECHERS GORun Ride RED Miles: 10.40SKECHERS Ultra 2 Miles: 22.60
Weight: 0.00
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