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Week starting Feb 18, 2018

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.100.000.000.0093.10
Adidas UltraBoost ST Miles: 30.60LunarGlide 8 OC Miles: 42.00UA Orange Miles: 11.10Speed Goat 2 Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM

11.10 miles on the treadmill

 

PM

Quick turnaround double. 4.10 miles

Adidas UltraBoost ST Miles: 15.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Treadmill @ home

LunarGlide 8 OC Miles: 11.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

AM

Treadmill @ home

PM
 

4.30 after the boys basketball game

UA Orange Miles: 11.10LunarGlide 8 OC Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

WORKOUT
 

3.30 mile warm

2 miles @ MP(5:36; 5:34)

5 min jog

4X400 w/equal distant recovery)pace from 4:58 down to 4:50)

5 min jog

2 miles @ HM effort (5:30; 5:27)

10 minute cooldown

LunarGlide 8 OC Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

PM

10.30 recovery miles on the treadmill

PMM
 

5.10 before bed

Adidas UltraBoost ST Miles: 15.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Coldwater canyon in the snow with Cook

 

Speed Goat 2 Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

20 minute warm up

60 minute breakdown tempo from 6:00 min/pace - 5:21 pace

15 min cool

 

LunarGlide 8 OC Miles: 15.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.100.000.000.0093.10
Adidas UltraBoost ST Miles: 30.60LunarGlide 8 OC Miles: 42.00UA Orange Miles: 11.10Speed Goat 2 Miles: 9.40
Weight: 0.00
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