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Week starting Jun 26, 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
87.000.000.000.0087.00
Skechers GOultra White Miles: 42.97GoMeb Speed 3 Boston Miles: 20.03
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.410.000.000.0015.41

7 guys this morning for an early Monday run. Nice 15 mile loop that started on the east bench, headed down to the parkway and came up threw Riverdale. 

Matty ran great today. Solid 15 for him that was 10-20 seconds slower than MP for him. 

Avg pace 7:10 min/miles

Skechers GOultra White Miles: 15.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.210.000.000.0013.21

Met Dave, Matty and Riley at Smiths. Headed into Uintah and South Ogden today.

Did about 11 with Matt and Dave. Riley and I added on a couple miles and also did 4X8 seconds hill sprints with 2 min full recovery.

 

Skechers GOultra White Miles: 13.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

~First day back for workouts. Just started a 4 week intro block of paces that are a little faster than MP. The goal for this block is that it will help my body adapt to longer rep workouts when I begin the MP phase.

Met Ken at our usual meeting spot Kneaders then headed up to his office to meet Riley. We did a 2.50 mile warm with a couple strides. I need to mention that it was very warm out this morning. 78 degrees when we started.

Todays workout was 10x90 secs on/off + 10 x 1 min on/off + 10 x30 secs on/off, no goal in mind on pace or recovery. The idea of the first workout is to get me running at a good clip and to let my body know that I'm back in the game(words of Mr. Starrett).


Workout Averages(min/mile)

90/90- 4:53/6:17

60/60-5:01/7:04

30/30- 5:02/7:31

Overall introduction to this phase went well. I could feel it in my legs that I haven't hit these types of paces for quite awhile and naturally I wanted to slow to MP but couldnt give to the fatigue. Paces slightly dropped on the on portion but still had a 4:59 average for the workout. Now recovery is a different story. Mentally I was thinking I could average 6:20 pace for the off portion but was getting pretty tired towards the end. 6:57 average for the off, so still glad to see sub 7 pace. Have some work to do thats for sure. But overall it was something new and different, and I liked it.

1 mile cooldown with Ken and Riley

 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.350.000.000.0014.35

Nice recovery paced run with Riley and Jared from Rileys place. Ran through the neighborhood of South Weber. Weather was nice and pleasant this morning. Clouds were awesome!

avg pace 7:30 min/mile

PM

Just time on the feet. Warm but not to hot.

Avg pace 7:50 min/mile

Skechers GOultra White Miles: 14.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in today which made for a solo run around North Ogden. Got out about 9:30 and it was warm.

 

 

 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.030.000.000.0020.03

Met up with Logan today in Huntsville. We drove to the Dirt parking lot Up monte and ran back to Huntsville park. 

Workout went as followed. 10 miles @sub 6:20; 3 miles alternating 1 min on/off @5K, 1 mile recovery @6:20; 2 miles @sub 5:30; 4 miles @sub 6:20. 

Workout went really good. No stomach issues today which is always a blessing. Logan switched his workout and did what I was doing and nailed it. Fun to see a good friend. 

Overall pace was 6:04 min/miles

 

GoMeb Speed 3 Boston Miles: 20.03
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.000.000.000.0087.00
Skechers GOultra White Miles: 42.97GoMeb Speed 3 Boston Miles: 20.03
Weight: 0.00
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