| 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 | | 150.30 | 25.40 | 7.00 | 15.50 | 198.20 |
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| LunarEclipse Miles: 121.00 | Saucony Kinvara Miles: 19.80 | LunarRacer 2 Blue Miles: 57.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Nothing fancy today. A nice easy run with a good friend. Legs are starting to come around. Running is good. Running is fun!! Avg pace 7:15 min/mile
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| LunarEclipse Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Good run on the treadmill today. I hate running on the treadmill I honestly do. But whenever I run on one I always feel like I get a really consistant run. Avg Pace 6:55 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 3.00 | 8.80 |
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TRACK WORKOUT 3.10 warmup 12X400 @ 72 pace W/90 sec/r 2.10 mile cooldown total miles- 8.80 miles
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| Saucony Kinvara Miles: 3.60 | LunarEclipse Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 3.00 | 0.00 | 8.70 |
| TEMPO RUN It has been so cold lately in North Ogden. We have been getting alot of inversion and it gets bitter. So what do I go do, I go run in it!! Tonight I met up with Nate Baldwin and did a tempo run. Temp had to be easily 10 degrees. warmup was nice and slow to prevent injury for being so cold 3.60 miles Tempo run 3 miles @ 5:30 pace 1-5:28 2-5:28 3-5:31 pace was even felt way good, just have to start building endurance now and try to get up to 10 miles @ 5:30 pace before the Ogden Marathon. 2.10 cooldown
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| Saucony Kinvara Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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FLU- No running today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| FLU- Still no Running | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| So I was feeling a little better today and tried to hit up a weekend long run. BAD IDEA I have had the flu my immune system is shot and I feel way dehydrated. So what do I go do? I tried a 12 miler. I was so exhausted. I ran the first 7 at a great pace, then started run/walking for 2 miles and after my energy level was spent. So now I am 3 miles away from home and I walk every step. By far the worst run of my life!!! ya that bad!! Now back on the liquids and probably no running tomorrow to give myself a solid day of rest. Sucks!! I feel like I am already behind on where I want to be running right now.
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| LunarEclipse Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running- Recovering from FLU!! Drinking, drinking, drinking. (gatorade that is). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Since being sick motivation has gone down the drain!! Plus 10 degree weather doesn't help out either!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 3.00 | 6.25 |
| 3.25 mile warmup 12X400 @ 72-74 pace No cooldown felt way dehydrated Today the 400 rocked me!!! for some reason just didn't have the energy. But knew I needed to hit this workout today. Glad thats over with!!
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| Saucony Kinvara Miles: 3.00 | LunarEclipse Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| North Ogden Loop avg pace 7:08 min miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 4.00 | 0.00 | 0.00 | 10.30 |
| TEMPO RUN Usually don't like to cut out a long run on Saturdays. But, right now I think it is more benificial to build speed then distance @ the moment 4.15 mile warmup 4 mile tempo 1-5:59 Stomach wasn't feeling debated on quitting 2-5:27- stomach settled and felt great!! 3-5:29 4-5:28 2.05 cooldown I feel myself getting stronger week by week now, Hopefully I can the motivation!! Hopefully only 2 more months of winter!!
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| LunarRacer 2 Blue Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Nice Beautiful night!! No wind, it was way warm!! easily 40 degrees sad to think that is warm but hey way better then the 10 degree crap that we have been getting. 9.40 miles Avg pace 7:08 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 4.00 | 0.00 | 0.00 | 9.40 |
| TEMPO TUESDAY 3.40 mile warmup 4 mile tempo @ 5:35 pace 1-5:45 totally misjudged my pace 2-5:34 3-5:32 4-5:28 2 mile cooldown Positive- legs felt good, felt stronger every mile!!
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| LunarRacer 2 Blue Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| RECOVERY RUN 20 minutes @ 7:30 min/pace 20 minutes @ 6:30 min/pace 20 minutes @ 7:00 min/pace Total miles-8.80
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 3.40 | 0.00 | 5.00 | 13.00 |
| TRACK/MARATHON WORKOUT 3.35 warmup 5X1600 @ 77 pace Splits- 1-5:08 2-5:09 3-5:05 4-5:07 5-5:14 5 minute set break 20 MINUTES @ 5:54 pace Splits-5:48;5:56;5:54 for the .40(5:58) 1.20 mile cooldown total miles-13.00 miles
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| LunarRacer 2 Blue Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off Got off work Late, and date night with my wife!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 10.00 | 0.00 | 0.00 | 14.50 |
| LONG RUN/POWER RUN Now that I am finally back into a rhythem my legs are feeling good, getting strong. So enough about that. All I can hope for is to stay healthy, hopefully the hamstring will stay healed and I will have no complaints. Today was a good run!! With good friends!! Since we were unable to make the trip to St.George to run Painters we decided to do a POWER RUN. A power run probably can be explained many different ways or it might be something completely different depending on the person that you talk to!! What I have been told a power run is about 10 seconds slower per mile than Marathon Pace. So today we decided to run 10 miles @ around 10 seconds slower than our last marathon pace. The idea was to just she where we were at right now for workout purposes. 2.75 mile warmup, then straight into the POWER RUN.Goal for the day was 5:55 pace Splits- 5:48;5:58;5:51;6:00;5:57;5:52;5:51;5:52;5:54;5:48 1.70 mile cooldown
Overall average pace was @5:54 so exactly where I wanted to be. Overall legs felt good. Solid workout for January, and couldn't hae asked for better weather. Total miles--
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| LunarRacer 2 Blue Miles: 14.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| Snap fitness run 20-20-20 on the treadmill. 20 minutes @ 7:00 pace 20 minutes @ 6:30 pace 20 minutes @ 6:45 pace Total miles 8.90 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 4.50 | 9.75 |
| TRACK WORKOUT Today I went up to Weber State Indoor Track ran into Shane Martin and warmed up with before my workout started. It was nice today, Ogden High was doing there workout up there so I got to mix in with them a little bit. 3.25 warmup 2X1600 @80 pace 2X1200 @78 pace 4X400 @ 70 pace 2 mile cooldown
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| Saucony Kinvara Miles: 4.50 | LunarEclipse Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 hours 30 minutes of Basketball | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 4.00 | 0.00 | 10.20 |
| TEMPO RUN I didn't know how today's run was going to be. Last night I played basketball for over 2 hours and my legs feel way blown. 3.40 mile warmup 4 mile tempo @ 5:30 pace Splits-5:27;5:31;5:25;5:27 2.80 mile cool down Even though I hit pace today. It felt more like a race, I was way winded, legs heavy, I think it might be time to bag basketball for the season and start focusing on the Marathon in May.
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| LunarRacer 2 Blue Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy on the treadmill at Snap Fitness. Pace was 7:00 to 7:15 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 4.00 | 0.00 | 0.00 | 15.20 |
| Today I ran up in the valley on the Ogden Marathon course with Logan Fielding. All I can say about todays run is FREEZING!!! Logan said it was 4 degrees but when you can see crystals in the air. I think it had to be a little colder than 4. But no matter what way you look at it, it was cold. So to start out we warmed up for a little over 4 miles than jumped into are workout. The plan was 3X 2mile @ 5:30 to 5:45 pace for me. The first set was right on 5:35, 5:40. Cooldown for a mile than did another splits 5:44, 6:05. The rolling hills got to me today and I was blown!!! So I bagged the last set, I ran with Logan for a couple miles then he did his last set. For me I was disappointed not to hit the workout, miles 8 through 13 in Ogdens Marathon has always blown me up. So not to hit pace on the second set was frustrating but also more motivation to get on the course and do some tempos on that section. Logan ROCKED it today!!! Definetly my vote for top finisher in the Ogden this year. |
| LunarEclipse Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Went to Snap fitness tonight and ran on the treadmill while watching the Jazz game. Started out at 7:30 pace and slowly worked my way down to 6:28 pace for the last 40 minutes. Did some abs, lower back, and hip workouts. The hip workouts have been great for me, last year my hips would come out all the time. But a couple simple workouts a week has been a huge difference.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.30 | 25.40 | 7.00 | 15.50 | 198.20 |
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| LunarEclipse Miles: 121.00 | Saucony Kinvara Miles: 19.80 | LunarRacer 2 Blue Miles: 57.40 |
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