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Week starting Dec 06, 2015

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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
84.260.000.000.0084.26
Pegasus Flash Miles: 37.63GoMeb Speed2 Green Laces Miles: 12.90GORun Ultra Road Miles: 20.02SKECHERS GORun 4 #2 Miles: 10.71
Weight: 0.00
Mon, Dec 07, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.120.000.000.0014.12

Solid group for a Monday. Did the good old Monroe Route. I suggested that we do it in Reverse but everyone didnt want to get to crazy, so we just stuck to the usual.

ended the run with 4 set of uphill/downhill sprints with Riley and Moss.

 

Pegasus Flash Miles: 14.12
Weight: 0.00
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Tue, Dec 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

Met with Denver, Matt, and Riley at Smith's. Decided to do our 13 mile route in reverse today. About half way through the run Riley and I took an exploring mile that cut up on a trail from South Weber back into the South Ogden. Pretty muddy, but would be awesome to run when everything is dry.

Another solid day, now time to rest and get ready for some Fartleks tomorrow.

 

Pegasus Flash Miles: 13.40
Weight: 0.00
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Wed, Dec 09, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.900.000.000.0015.90

TRACK/FARTLEK WORKOUT

3 mile warm up to Ogden High with Riley, met Denver and Matt, did 3X100 meter strides

Workout was 3X2 mile fartlek alternating 75/90 per 400 meter. Rest was roughly an easy 400.

Set 1- 74;83;72;87;72;86,74;83( Went off of GPS this set and came up with 10:36 but judging where I stopped it was more like 10:51 for the full 8 laps.

Set 2- 73;88;73;90;72;92;75;88 total- 10:51

Set 3- 73;89;75;91;Alternated an 800(2:31);90;73 total- 10:43

Did this same workout a couple of weeks ago and struggled towards the end. Felt really strong today and added one 800 this time around. 

little over 3 mile cool back to Smith's with Riley

Total mileage for the day- 12.90

PM

3 miles easy on the Treadmill

GoMeb Speed2 Green Laces Miles: 12.90
Weight: 0.00
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Thu, Dec 10, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Blah! Felt so sluggish today. Late nights and an early morning run dont mix. Plus I was a couple pounds lighter this morning probably do to the fact that I felt extremely dehydrated on todays run. Had some slight cramping too. Today's focus is Bananas, and Liquids. 

Run was out and back on the canal road solo. Beautiful morning in the low 40s, no complaints at all.

Pegasus Flash Miles: 10.11
Weight: 0.00
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Fri, Dec 11, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.020.000.000.0020.02

Long run on the canal road. Headed south til the single track then turned back north and went to the elk farm came back up thru the gravel pits and made my way back to the canal then home. 

Nothing fancy with this run, just getting time on the feet. 

GORun Ultra Road Miles: 20.02
Weight: 0.00
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Sat, Dec 12, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.710.000.000.0010.71

Easy run on the TM while the younger 2 munchkins napped. Started at 7:27 pace and ended at 6:36 pace. 

Barely missed the 7 min guy today

7:01 min/miles

SKECHERS GORun 4 #2 Miles: 10.71
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
84.260.000.000.0084.26
Pegasus Flash Miles: 37.63GoMeb Speed2 Green Laces Miles: 12.90GORun Ultra Road Miles: 20.02SKECHERS GORun 4 #2 Miles: 10.71
Weight: 0.00
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