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Week starting Aug 14, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
90.750.000.000.0090.75
GoStrada 2 Miles: 42.94Skechers GOultra White Miles: 8.21SKECHERS GOmeb Speed 3 # 2 Miles: 20.60
Weight: 0.00
Mon, Aug 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.420.000.000.0019.42

Easy 15 on our normal Ogden Loop. Pretty big fire on the Ogden Parkway this morning, was cool to see driving by it but also pretty sad, looked like a couple homes mightve caught fire. Hoping not. Legs were pretty heavy for the entire run today. Just the norm of marathon training.

PM

4.31 miles after work around Layton.

avg pace 7:13 min/miles

 

GoStrada 2 Miles: 19.42
Weight: 0.00
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Tue, Aug 16, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.010.000.000.0013.01

Sluggish run today. Legs never responded the entire run. Just felt exhausted and just wanted to lie down and take a nap for a couple minutes. I didnt think it was to much to ask for.

avg pace 7:42 min/miles

GoStrada 2 Miles: 13.01
Weight: 0.00
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Wed, Aug 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Workout|Wednesday

Another workout, another day. Met up Ken, Riley, Matty, Jason, Dave and Jared at Ken's office to do a workout.

Warm was 2.70 miles with 4X20 second strides

Workout was 5X4K with 1K active recovery

Splits 13:16: 13:29; 13:13; 14:18; 14:10

Lost pace for the last 6K of the workout. We hit the road by the canyon and the wind is super strong in the mornings. With the combination of a slight uphill, killer headwind, it puts me into threshold and its hard to recover for the rest of the workout.

Though its tough I like to fight through the pain a little bit. Also overall I was 10 seconds faster for this workout then I was when I did the same workout back in April.

1.44 cool down with Ken and Riley

Overall mileage- 19.00

Weight: 0.00
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Thu, Aug 18, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.210.000.000.008.21

A.M.

8.21 miles easy on the Canal Rd. Legs felt actually somewhat decent this morning. Better than I expected for a recovery day. About 2 miles in a saw a coyote which was pretty cool. I hear them all the time from my house but have never seen one. Then about 4 miles in I ran into Brayden Youngberg and joined him for about 3 miles or so. Nice to run with him made my recovery run go by just a tad quicker.

avg pace 7:35 min/miles

Skechers GOultra White Miles: 8.21
Weight: 0.00
Comments(1)
Fri, Aug 19, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.510.000.000.0010.51

nothing fancy. Just some easy miles on the treadmill. 

 

GoStrada 2 Miles: 10.51
Weight: 0.00
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Sat, Aug 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.600.000.000.0020.60

4 mile warm

16 mile tempo @ 5:40 avg/pace

.60 cool

Solid run this morning with Riley. Met the guys at Ogden high and warmed up to the top of 46th st. Had a great tempo this morning. Pace was honest and nailed a solid split up the toll road. Ready for a little down week, then back at it again for a couple more weeks for STG 

 

SKECHERS GOmeb Speed 3 # 2 Miles: 20.60
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
90.750.000.000.0090.75
GoStrada 2 Miles: 42.94Skechers GOultra White Miles: 8.21SKECHERS GOmeb Speed 3 # 2 Miles: 20.60
Weight: 0.00
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