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November 16, 2024

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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
Sat, Jan 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.4011.000.000.0014.40

LONG TEMPO

3.30 mile warm

11 mile tempo @ 6:00 min/pace

splits- 6:01; 5:59; 5:53; 5:57; 5:59; 6:00; 6:02; 6:04; 5:55; 5:59; 5:42

.10 cool

overall great run. Freezing cold this morning, my face was numb for the majority of the run. Miles 6-8 were slight up hill but good to see the effort was still around 6:00 min pace.  

Nike Pegasus 28+ Miles: 14.40
Weight: 0.00
Comments
From Jake K on Sat, Jan 28, 2012 at 23:11:56 from 67.177.21.60

Solid tempo - Getting used to putting in a strong effort for over an hour will pay big dividends.

From Ben VanBeekum on Sun, Jan 29, 2012 at 17:48:44 from 70.103.189.14

Jake if i wanted to run a sub 2:25 marathon in the spring. For the tempo that is longer than ten miles, What pace should i shoot for?

From Jake K on Sun, Jan 29, 2012 at 22:08:13 from 67.177.21.60

I would shoot for MP (5:30-5:40) depending on the profile of the run - maybe a little slower than MP or right at it on flat roads. I would say that you don't want to do too many in the 10+ range though. Workouts like 2 x 5 or 3 x 3 @ MP are good way to practice MP running w/out beating your legs up too much.

From Ben VanBeekum on Mon, Jan 30, 2012 at 01:12:22 from 67.169.246.116

thanks Jake for taking time to give me advice I really appreciate it a ton. Still trying to figure this marathon thing out.

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