| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 228.01 | 28.25 | 19.11 | 9.00 | 284.37 |
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| Nike Pegasus 28+ Miles: 249.91 | NewBalance Minimus Miles: 15.96 | Saucony Hatori Miles: 3.35 | LunarRacer 2 Blue Miles: 8.75 | Lunar Racer RED Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
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Trail run from the North Ogden Nature Center. Headed North on the trail up to the canal rd. Nice out and back. Starting this week I am going to hit the Track on tues and thurs for the next 8 weeks then Back to Marathon training. avg pace 8:00 min/miles P.M. 32 min run around North Ogden. avg pace 6:51 min/miles
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| Nike Pegasus 28+ Miles: 13.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 3.00 | 9.35 |
| TRACK WORKOUT 3.10 mile warm w/strides 12 X 400 @ 70-72 pace w/sec recoery 3.00 mile cool
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| Nike Pegasus 28+ Miles: 9.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.06 | 0.00 | 0.00 | 0.00 | 12.06 |
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Met up with Jon Heslop this morning @ North Ogden Nature Center. Looped into North Ogden then made our way back to the Center on Washington Blvd. Cut the run short due to Jon needing to get back to school. Pace was relaxed, nice recovery run. Avg pace 7:43 min/miles P.M. 32:00 minute run into pleasant view and North Ogden. avg pace 6:54 min/miles
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| Nike Pegasus 28+ Miles: 12.06 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Ogden to North Ogden Loop. Legs were a little heavy for the first half of the run but loosened up for the last half Avg pace 6:58 min/miles
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| Nike Pegasus 28+ Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.11 | 0.00 | 6.36 |
| TEMPO RUN Met up with Jon and Bret @ lee's Market in North Ogden. Warmed up to for a couple of miles before started our tempo. Goal for the day was to hit 3 miles @ or better than 5:20 pace. I want to start building my tempo to 5-6 miles at the same pace. Figure start out small and work my way to it. Splits for the tempo 5:13; 5:14; 5:06 during the 2nd mile Jon said man I could hit a PR for 5K if we keep this pace. So we shot for it. Hit the last .11 in 34 sec. total time for run was 16:08. Jon hit a PR by 8 seconds in a training running. Thought that was pretty cool. 1.10 mile for cool down. Cut it short so my wife could get to work. Planning a double later this afternoon to shake the legs out. Good run for the morning.
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| NewBalance Minimus Miles: 6.36 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.65 | 0.00 | 0.00 | 0.00 | 14.65 |
| 1 hour 40 minute run in North Ogden. Hit some hills along the east bench. Also some good down hill pushes into pleasant view avg pace 6:45 min/miles
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| Nike Pegasus 28+ Miles: 14.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Out and back from Lee's Market in North Ogden. Headed west over towards Smith and Edwards out into Farr West. pace was relaxed. good run to start off the week. 95 minute run, avg pace 7:25 min/miles |
| Nike Pegasus 28+ Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 3.00 | 0.00 | 10.35 |
| Track Workout 3 mile warm 12 X 400 @ 70-72 pace w/200m cool 3 mile cool Did workout @ Bues Pond by Weber State. I think this is the first time I have been able to a workout there in January usually it is snow covered. For the workout I felt okay, around the 300 meter mark the path was a little snow covered and Icy for about 10 to 15 meters slowed pace a little but for the most part managed around 71 to 73 for overall workout. |
| Nike Pegasus 28+ Miles: 10.35 |
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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 |
| 9.00 mile loop in pleasant view Avg pace 6.50 min/miles |
| Nike Pegasus 28+ Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Went and ran the WRC 10 mile course in between classes @ Weber State. Always forget how tough of a course it is. But good to get some hills in I guess Avg pace 7:03 min/miles
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| Nike Pegasus 28+ Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 7.00 | 0.00 | 0.00 | 9.60 |
| MARATHON PACED TEMPO 2 mile warm 7 mile tempo splits- 6:00, 5:56, 5:52;5:49; 5:45; 5:44; 5:39 .60 mile cool Run felt good. Legs were a little heavy. Not sure if it was because of the run from yesterday. But felt good to get this run in.
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| NewBalance Minimus Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 4.00 | 0.00 | 13.50 |
| Had a nice afternoon run with Jon. We started @ Lee's market. The weather felt awesome, wore compression shorts, short sleeve shirt, arm warmers. Nice weather!! Workout consisted of 6.50 mile warm 4 mile tempo @ 5:28; 5:30; 5:31; 5:26 splits 3 mile cool. Tempo felt good. Didnt know how the legs would respond to yesterdays 7 mile tempo. Ended up being a great overall run. Great run to end the week, going to enjoy the day rest!!! |
| Nike Pegasus 28+ Miles: 13.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
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Did my first run on my treadmill today. Got to say pretty cool. I programmed a my tempo route on google maps. Pretty cool to have the treadmill go up and down to match the elevation. Also the treadmill goes to -3% decline. That was weird!!! Overall run was 7:08 avg
P.m
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| Nike Pegasus 28+ Miles: 13.80 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 3.00 | 9.35 |
| TRACK WORKOUT 3 mile warm on the treadmill at Weber State. 6X800 meter @ indoor track w/2 min recovery splits-2:29; 2:28; 2:26; 2:27; 2:29; 2:26 3 mile cool
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| Nike Pegasus 28+ Miles: 6.00 | Saucony Hatori Miles: 3.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Ran the first part of the Ogden Marathon Course on the TM. Avg pace was around 7:00 min/miles. Having a little Piriformis issiues on my left side of my body. Got some stretches from the AT @ Weber State, hopefully they will help.
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| Nike Pegasus 28+ Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 60 minute run around Weber State. Route was the Old Post loop. avg pace was 6:55 min/miles
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| Nike Pegasus 28+ Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 5.00 | 0.00 | 10.20 |
| TEMPO RUN 3 mile warm up 5 mile tempo splits- 5:30; 5:24; 5:20; 5:18; 5:15 2.20 mile cool down 65 minutes for overall run/Avg pace 6:23 min/miles
Overall great workout. Legs are coming around fine, great to see results this early in the year. Hopefully I can train stay smart and not overtrain.
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| LunarRacer 2 Blue Miles: 5.00 | Nike Pegasus 28+ Miles: 5.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
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A.M. Woke up early to get a quick Run in with Riley Cook. Plan was to go 6 miles because Riley has been hurt and is getting back into things. Planning on another run this afternoon. avg pace 7:15 min/miles P.M. 7.25 miles on the Treadmill avg pace 6:50 min/miles
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| Nike Pegasus 28+ Miles: 14.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 70 minute run on the TM. Ran the first 10.30 miles of the Ogden Marathon Course. Pretty crazy how accurate the TM is on the ups and downs of the course. Hopefully this will me acclimate to the course a little bit til' I can get up to the Valley and actually run on the course Avg pace 6:50 min/miles |
| Nike Pegasus 28+ Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 3.00 | 10.15 |
| 3.10 mile warm 24 X 200m @ 30-32 pace w/30 second revovery 3.30 mile cool |
| LunarRacer 2 Blue Miles: 3.75 | Lunar Racer RED Miles: 6.40 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
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A.M. Man I was blown this morning!!! Legs took more of a beating than I thought from yesterdays workout. I felt great for 30 minutes, then the legs came off. avg pace was around 7:00 min/pace should've been around 7:30 pace and that could have been part of the heavyness. P.M. 4.35 miles around North Ogden and Pleasant View 6:56 min/miles
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| Nike Pegasus 28+ Miles: 13.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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| Nike Pegasus 28+ Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.25 | 0.00 | 0.00 | 10.25 |
| Struggled on this run. Legs felt good but my stomach was ROCKED!!! Hit the bathroom 5 times in the first 40 minutes. Last half hour was great but tired from all the stop and go. 70 minute run avg pace 7:02 min/miles |
| Nike Pegasus 28+ Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 11.00 | 0.00 | 0.00 | 14.40 |
| LONG TEMPO 3.30 mile warm 11 mile tempo @ 6:00 min/pace splits- 6:01; 5:59; 5:53; 5:57; 5:59; 6:00; 6:02; 6:04; 5:55; 5:59; 5:42 .10 cool overall great run. Freezing cold this morning, my face was numb for the majority of the run. Miles 6-8 were slight up hill but good to see the effort was still around 6:00 min pace. |
| Nike Pegasus 28+ Miles: 14.40 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.45 | 0.00 | 0.00 | 0.00 | 13.45 |
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A.M. Literally ran like crap this morning. Stopped 4 times for bathroom breaks. Getting a little frustrated. Would like to get this issue figured out sooner than later. Ran from North Ogden Nature Center and did the original Loop. avg pace slightly over 7 min/pace. P.M. 4.15 miles easy on the TM. avg pace 7:15 min/miles
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| Nike Pegasus 28+ Miles: 13.45 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 4.00 | 0.00 | 8.65 |
| 2 mile warm 4 mile tempo @ 5:20 pace splits- 5:18; 5:18; 5:17; 5:12 2.65 cool |
| Nike Pegasus 28+ Miles: 8.65 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 228.01 | 28.25 | 19.11 | 9.00 | 284.37 |
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| Nike Pegasus 28+ Miles: 249.91 | NewBalance Minimus Miles: 15.96 | Saucony Hatori Miles: 3.35 | LunarRacer 2 Blue Miles: 8.75 | Lunar Racer RED Miles: 6.40 |
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