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Week starting Apr 24, 2016

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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
94.900.000.000.0094.90
Skechers GOultra White Miles: 30.37Skechers GoRun 2016 Miles: 18.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Easy 15+ plus with Riley and Ken. Felt spry this morning. I guess that's what I'm supposed to feel like only running 60 miles last week. Right Riley??

Avg pace 7:11 min/miles

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.0013.15

Good times on the road with Dave, Riley, and Jason. Matty and D showed too, but ran a slower pace. 

Nice route through South Ogden and Ogden.

Skechers GOultra White Miles: 13.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.400.000.000.0021.40

~Workout|Wednesday

Big Boy Workout #4- 4X5K with 1K active rest.

I was really looking forward to this workout for the last 7 days. Last week with moving I totally bombed the breakdown session. Today I was nail the workout or bust.

Today session went really well and was my best workout by far for this marathon buildup.

Splits were 

3:22;3:25;3:20;3:04;3:22 for 16:33

3:18;3:26;3:15;3:23;3:19 for 16:41

3:21;3:19;3:27;3:19;3:20 for 16:46

3:25;3:22;3:26;3:28;3:25 for 17:06

Overall avg was 3:21 per 1K; 5:23 for workout and 16:46 per 5K

Little slower on the last rep due to a couple stops. Once crossing Washington Blvd. and another at 21st. So the stop and go was a little taxing but managed.

4K warm and 2.4K cooldown.

PM

3.10 miles on the treadmill

 

Skechers GoRun 2016 Miles: 18.30
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.610.000.000.0010.61

Easy miles on the east bench of Ogden/South Ogden

 

Skechers GOultra White Miles: 10.61
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.220.000.000.0011.22

AM

Slept in a little to late today and had to cut the run short. Will add on this afternoon. Super, crazy windy this morning. 

PM

4.61 around the track during my sons soccer practice. Also thru in 4X100 meter strides. Big boy workout tomorrow. Pretty stoked!

Avg pace 6:39 min/miles

Skechers GOultra White Miles: 6.61
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.020.000.000.0023.02

Met Ken, Riley, Matt, Jason and Denver at Windsurfer. From there we car pooled to the start of the Ogden Marathon course. 

Today's workout consisted of 3 mile warm, 18 mile tempo @ 90% of marathon pace, 2 mile cool. 

 

Nailed the workout. Not sure of overall pace but was in the low 540s whereas two weeks ago I was 5:49 pace at 16 miles for tempo. Good to see some major improvement. But all of this is mumbo jumbo if I can't put it together on Marathon day. 

 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
94.900.000.000.0094.90
Skechers GOultra White Miles: 30.37Skechers GoRun 2016 Miles: 18.30
Weight: 0.00
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