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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
Tue, Dec 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Tempo Run

Had a big day at school. Aced my final practical in modalities, came home and got outside before it was to dark to do a tempo run.

On the training schedule I had a 4-5 mile tempo today @ 5:22 avg. 

4 mile warm then jumped into the tempo. Wasnt sure how the roads were going to play so I took the first mile easy then after seeing that they werent to bad I decided to just do a progressive tempo with the hopes of a 5:22 avg.

splits were 5:27; 5:24; 5:21; 5:19; 5:16. Avg pace for tempo was 5:21 min/miles

So progressive worked out pretty well and was 1 second under my avg goal. I would say that is a good day at the office.

2.50 mile cool.

Nike Flyknit One Miles: 11.50
Weight: 0.00
Comments
From RileyCook on Wed, Dec 04, 2013 at 06:23:24 from 64.134.162.74

Very nicely done Benny Van!

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