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Week starting Sep 06, 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
84.040.000.000.0084.04
SKECHERS GORun 4 #2 Miles: 23.11Skechers GORun Strada Miles: 19.51SKECHERS GOMeb Speed 3 Miles: 15.75GORun Ultra Road Miles: 15.02SKECHERSGORun Ride 4s Blue/Orange Miles: 10.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.460.000.000.0027.46

Met Riley and Bryant at the pond at 8am. Felt good to sleep in for a bit today which I think helped the legs and body to wake up a lot easier then the typical 530am run. 

Ran a little over 18 with Bryant and Riley then added on to get over 23. Wanted 25 miles but thinking I will save that run for Saturday.

I felt really good and relaxed today had no fatigue during the run. Hoping to get at least 2-3 more of these 23+ runs in.

Avg pace 6:30 min/miles

PM

4.35 miles on the canal in north Ogden. Nice out and back

Avg pace 6:58 min/miles

SKECHERS GORun 4 #2 Miles: 23.11Skechers GORun Strada Miles: 4.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Trail Tuesday

Met with Riley, Denver and Ken. Ran the first 3 miles with Ken. He branched off and went and did a 3X2 mile workout. Riley, Denver and I continued on the trails. Quite nice out today. LEgs were heavy towards the end of the run but not as bad as I thought they would be.

 

Skechers GORun Strada Miles: 10.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.260.000.000.0020.26

Tempo run workout

Met with Jon and Riley @ Smiths off of Country Hills. Proceeded out towards Uintah to our workout loop. Had a couple pit stops on the way did one 30 second stride then started with the workout.

First set was 5:43 avg. Splits were- 5:42; 5:44; 5:44: 5:32

Second set was 5:40 avg. Splits were- 5:38; 5:42; 5:41; 5:35

Third set was 5:36 avg. Splits were- 5:34; 5:35; 5:33; 5:40

2.75 mile warm and 1 mile cool for 15,75 total mileage for the morning.

Overall the workout turned out good. Was hoping for more around 5:35 to 5:30 pace for the splits and slowly got to that. I did feel some fatigue in my legs from Monday's long run but once I got moving that slowly went away.

Feeling confident coming into STG. Had some big workouts as of late and should peak at the right time. But we will see. Its going to be interesting.

PM

4.51 easy miles around North Ogden 

SKECHERS GOMeb Speed 3 Miles: 15.75Skechers GORun Strada Miles: 4.51
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.020.000.000.0015.02

Good group of guys on the Riverdale Parkway this morning. Ran with Ken, Jon, Denver and Riley. Good conversation whiched help made the run go by fast. Unfortunetely I felt every step of the 10 miles today as where my legs were heavier than heavy due to yesterdays mileage. 

Fun week and great mileage so far, hopefully I can finish strong.

PM

5 miles easy around Green Acres walking path

GORun Ultra Road Miles: 15.02
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Easy 75 minutes on the treadmill

Average pace 7:04 min/miles

SKECHERSGORun Ride 4s Blue/Orange Miles: 10.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
84.040.000.000.0084.04
SKECHERS GORun 4 #2 Miles: 23.11Skechers GORun Strada Miles: 19.51SKECHERS GOMeb Speed 3 Miles: 15.75GORun Ultra Road Miles: 15.02SKECHERSGORun Ride 4s Blue/Orange Miles: 10.65
Weight: 0.00
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