| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.42 | 3.00 | 2.00 | 5.00 | 61.42 |
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| Pearl Izumi N1 Miles: 41.92 | NIKE PEGASUS 29+ Miles: 10.30 | LUNARGLIDE 4 ORANGE Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
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Normal loop through North Ogden and on the Canal Roads.
Beautiful morning for a run! |
| Pearl Izumi N1 Miles: 10.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 3.00 | 2.00 | 1.00 | 9.55 |
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3-2-1 Breakdown
So I wasnt able to go with the guys to do the workout this morning, due to the fact that my wife is running now and is doing STG Marathon also. So are running schedules are a juggling act until we get things figured out. Bummed that I missed the workout though, sounds like there was a group for pacing options.
Anyway I saw that Ken did a 3-2-1 breakdown and for some reason that felt like the workout for me today. So for the 3 mile I started off from last weeks fastest mile from my Aerobic Builder and went from there.
Workout
5:47; 5:43; 5:39
3 min jog/walk
5:30; 5:27
3 min jog/walk
5:13
1.20 mile cool
Workout went better then I thought, I can see and feel my fitness coming back weekly. I have along ways to go to get where I want to be, but glad things are moving forward.
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| Pearl Izumi N1 Miles: 9.55 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Easy run through pleasant view on the canal rd. Legs felt a little heavy from yesterdays workout and so I just took it nice and easy today. avg pace 7:32 min/miles |
| NIKE PEGASUS 29+ Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 4.00 | 10.35 |
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TRACK WORKOUT/LADDER up/down 400-800-1200-1600-1200-800-400 So it was really tough to get out the door to do a track workout solo. The guys were doing a workout out at 21st pond, really wish that I could've made it happen, but when 2 people in the house are training for a marathon sacrifices need to be made. But I think the wife and I have the confusion settled and training mornings in place so hopefully no more confusion So anyway I did the Ladder workout. Ken suggested it last week and said to stay @ 78-80 pace through the workout because it will get harder as I go. So that was the plan Workout 400-75 w/90 sec rest 800-2:36 w/2 min rest 1200-3:56 w/2:30 rest 1600- 5:20 w/3 min rest 1200- 3:56 w/2:30 rest 800- 2:36 w/2 min rest 400- 74 (workout done) Warm up and cool down was 6.35 total miles The whole entire run felt heavy, after a mile on the warm I was just thinking of doing a 30 min run and calling it quits for the day and hit a hard workout on Saturday with everyone, but glad I gutted it out. Just want to know when running will feel good again, instead of feeling like work!
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| Pearl Izumi N1 Miles: 10.35 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.20 miles on the TM P.M. 25 mile bike ride with Jon around plain city
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| LUNARGLIDE 4 ORANGE Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Met with Jon, Riley, Albert, and Jason Holt( new to the group) at the 21st pond in Ogden. Ran 3 miles with Riley and Jason then they took off to do a tempo run. Albert, Jon and I stayed back and ran roughly 6:45 avg for the run. Did a few pick ups in the last 6 miles. Good solid week again, 60+ mileage with 2 workouts! Now hopefully I can start losing some weight quicker! Ran 1 mile with my boys, going to count it!
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| Pearl Izumi N1 Miles: 12.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.42 | 3.00 | 2.00 | 5.00 | 61.42 |
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| Pearl Izumi N1 Miles: 41.92 | NIKE PEGASUS 29+ Miles: 10.30 | LUNARGLIDE 4 ORANGE Miles: 8.20 |
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