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Week starting Jan 15, 2017

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15% off for Fast Running Blog members at St. George Running Center!

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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.750.000.000.0093.75
Adidas Supernova Miles: 45.93GoSpeed 2 USA Miles: 33.11UA Orange Miles: 6.70Nike WildHorse Miles: 4.51
Weight: 0.00
Mon, Jan 16, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.200.000.000.0020.20

Easy run with Dave and Riley in South Ogden.

Another beautiful 14 degrees. Thinking couldve been short sleeve and shorts weather

PM

7.20 miles on the TM at work

Adidas Supernova Miles: 20.20
Weight: 0.00
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Tue, Jan 17, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

Nice easy run out in Davis County with Jared and Riley.

Balmy 12 degrees today. 

Adidas Supernova Miles: 10.13
Weight: 0.00
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Wed, Jan 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

30 minute warm

Workout

6 sets of (5-1-1-3)

5 minutes @ HM effort; 1 minute easy, 1 minute @ 5K effort; 3 minutes easy

No Cool down

Awesome workout. Seeing slow and steady fitness improvements. 

 

PM

6.70 miles on the tready at work

 

GoSpeed 2 USA Miles: 14.40UA Orange Miles: 6.70
Weight: 0.00
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Thu, Jan 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5 miles at work and 3.5 more at home 

Adidas Supernova Miles: 5.00
Weight: 0.00
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Fri, Jan 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Tready run at home

Adidas Supernova Miles: 10.60
Weight: 0.00
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Sat, Jan 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.220.000.000.0023.22

45 min warm

20 min @ MP; 5 min jog; 20 min @ HM effort

5 min jog; 5X45 seconds @ 5K effort w/equal distance recovery

15 min cool

PM

Riley and I went and ran Malans Peak. Snow was beautiful and deep. Hard going up, but a blast bombing down 

GoSpeed 2 USA Miles: 18.71Nike WildHorse Miles: 4.51
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.750.000.000.0093.75
Adidas Supernova Miles: 45.93GoSpeed 2 USA Miles: 33.11UA Orange Miles: 6.70Nike WildHorse Miles: 4.51
Weight: 0.00
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