| 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 | | 400.25 | 0.00 | 0.00 | 0.00 | 400.25 |
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| Nike WildHorse Miles: 15.51 | UA Orange Miles: 45.11 | Adidas Supernova Miles: 177.89 | GORUN Reds Miles: 17.11 | GoSpeed 2 USA Miles: 39.41 | Hoka Clifton(RETIRED) Miles: 15.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 3 mile warm
8 mile tempo @ 5:38 min/miles
5 min jog
5X45 second sprints @ 5K pace
No cool down, started later and needed to get ready for my Sunday meetings
Moment #1
To end my top 10 moments on a new year and to have momentum going into 2017. My top moment is the STG Marathon.
This marathon was my so called "Fantasy Sport" PR. I trained all year for it and nailed some big workouts. About 4 weeks before the race I found myself really low on energy, I wasnt recovering from workouts, also couldnt complete workouts. So I talked to my running coach and we agreed that everything was going to be maintenance runs to try to get my energy back. About 1 week before the race I started feeling a little better with the hopes of a PR. Race went the best that I could've gone. Salvaged a 2 minute PR. But also feel like I left alot out on the road too. So this year the plan is to run what I know I can run in STG. This will take more miles and less racing to accomplish this goal. I'm more motivated than ever. Excited to see what this year will bring.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Nice pounding of snow last night. Run was awesome, but roads were slick which made for some slow moving miles.
Ran with Taylor, Riley, Bret, Bryant, Moss, Jared and Thatcher.
PM
5.10 miles easy on the treadmill at home.
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| Nike WildHorse Miles: 11.00 | UA Orange Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Easy run with Riley on the East bench of Layton. Morning was actually pretty nice. Chilly in some spots with the fog and open fields, but nice up and down run.
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| Adidas Supernova Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.71 | 0.00 | 0.00 | 0.00 | 10.71 |
| Bailed on my workout for the day and just went easy. My daughter kept me up all night with an ear infection so my energy levels were super low. Get back into a groove next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.61 | 0.00 | 0.00 | 0.00 | 15.61 |
| Recovery run with Riley and Toby. East Layton was a slushy mess.
PM
Double: Treadmill run; 7:03 pace
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| Adidas Supernova Miles: 8.01 | UA Orange Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy 75 minutes on the treadmill
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| Adidas Supernova Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.70 | 0.00 | 0.00 | 0.00 | 18.70 |
| Treadmill workout. Nikki had to work and I didn't want to go early do to the insanely cold temps.
Workout
40 minute warm; 20 minutes @ MP; 7 minute jog; 18 minutes @ HM; 7 minute jog; 5X45 second @ 5K with equal distance jog; 15 minute cool.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| January just sucks! haha. Another wet, icy, slushy mess in Ogden. Made for a tired slow run. Temp wise I will take the rest of the year. High 30s for the A.M.
Pace- slow
PM
5.40 miles on the tready at work
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| Adidas Supernova Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Shouldve brought my ice skates out today. Literally wouldve been a better option. Iciest run that I have ever done to date. Overall perspective. Glad that I am healthy, and got to hang out with Bryant and Riley for 80 minutes.
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| Adidas Supernova Miles: 10.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.11 | 0.00 | 0.00 | 0.00 | 17.11 |
| Started the warm up with Bryant and Riley. Riley wasnt feeling the best. Verge of getting sick, so he bagged the run all together and went home. Bryant and I continued the warm up to 4 miles and threw in 6X20 second strides.
Workout
15 minute tempo @ around 5:35 pace
5 minute jog
10X1 minute hill sprints with equal distance jog.
Couple mile cool down
Workout seemed easy enough on paper but overall it got pretty tough, especially the last 4 hill intervals. Pretty brutal.
PM
4 miles easy on the Tready at work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM
4.50 miles at work
PMM
8.50 miles at home
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| Adidas Supernova Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| Felt really tired today. Just felt really heavy and blah.I think Wednesdays workout is catching up with me.
PM
30 minute treadmill run
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| Adidas Supernova Miles: 10.40 | UA Orange Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.01 | 0.00 | 0.00 | 0.00 | 18.01 |
| 45 min warm; 20 min @MP; 1 mile jog; 20 min @ HM; 25 min cool
Also this run was done on Sunday. Posted for Saturday because I want my Strava and blog to coincide.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| Easy run with Dave and Riley in South Ogden.
Another beautiful 14 degrees. Thinking couldve been short sleeve and shorts weather
PM
7.20 miles on the TM at work
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| Adidas Supernova Miles: 20.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| Nice easy run out in Davis County with Jared and Riley.
Balmy 12 degrees today.
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| Adidas Supernova Miles: 10.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| 30 minute warm
Workout
6 sets of (5-1-1-3)
5 minutes @ HM effort; 1 minute easy, 1 minute @ 5K effort; 3 minutes easy
No Cool down
Awesome workout. Seeing slow and steady fitness improvements.
PM
6.70 miles on the tready at work
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| GoSpeed 2 USA Miles: 14.40 | UA Orange Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5 miles at work and 3.5 more at home
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| Adidas Supernova Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Tready run at home
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| Adidas Supernova Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.22 | 0.00 | 0.00 | 0.00 | 23.22 |
| 45 min warm
20 min @ MP; 5 min jog; 20 min @ HM effort
5 min jog; 5X45 seconds @ 5K effort w/equal distance recovery
15 min cool
PM
Riley and I went and ran Malans Peak. Snow was beautiful and deep. Hard going up, but a blast bombing down
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| GoSpeed 2 USA Miles: 18.71 | Nike WildHorse Miles: 4.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.81 | 0.00 | 0.00 | 0.00 | 15.81 |
| Some deep snow last night made for a wet, slippery, slow run.
Craziest January that I can recall in Ogden. New routine is shovel, sleep, shovel, run, shovel, eat, shovel!
PM
5.70 miles on the treadmill while snowmegaddon continues.
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| Adidas Supernova Miles: 15.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Icy and snowy. Got an early start and hit the treadmill at work
avg pace 6:58 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 0.00 | 0.00 | 0.00 | 21.40 |
| Was planning on a workout this morning. But the roads were covered with 3-4 inches of snow again. So workout didnt happen. Ran a little over 10K before work and will plan on the workout tonight.
Solid winter so far with snow. Have at least 4 feet at my house. Not even mad anymore, just amazed and in ah with how deep the snow is. Sort of incredible.
PM
Workout
45 min warm; 15 min @ MP; 5 min jog; 8X75 second hill sprints; 1.60 mile cooldown
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| GoSpeed 2 USA Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.21 | 0.00 | 0.00 | 0.00 | 15.21 |
| Recovery Run
Another snowy day in Northern Utah. Hit 10 miles in East Layton with Riley and Jared.
8 min guy beat us today.
Double: 5 miles on the treadmill at work
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| Hoka Clifton(RETIRED) Miles: 15.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Easy miles on the Tready watching the curse of oak island
7:04 min/miles
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| Adidas Supernova Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| 60 min warm. 20 minutes @ 5:28. 10 min jog. 20 minutes @ 5:21. 3 minutes progression down to 5:12. 1 minute cool down.
Did workout on treadmill and during the cool down the treadmill surged and shut off. Due to time I called the workout.
Solid run. Again was able to progress and go about 2-3 seconds faster per mile than last week. Also another solid 90 mile week of running, no complaints.
Now how to fix the treadmill. Hopefully it will start up again and it was only over heated.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.11 | 0.00 | 0.00 | 0.00 | 18.11 |
| 13 degree mornings don't feel so bad anymore. But I am hoping the inversion will clear out to enjoy some decent winter weather.
Nice easy mileage with Dave, Riley and Jared.
PM
6.3 on the Tready at work
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| Adidas Supernova Miles: 18.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.41 | 0.00 | 0.00 | 0.00 | 12.41 |
| East Layton run with Jared and Dave. Crazy foggy out today. Some spots we couldnt even see 4-5 ahead of us. Also 17 degrees today, but with the fog I'm sure that it was colder out.
PM
3.40 on the tready at work
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| Adidas Supernova Miles: 9.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 400.25 | 0.00 | 0.00 | 0.00 | 400.25 |
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| Nike WildHorse Miles: 15.51 | UA Orange Miles: 45.11 | Adidas Supernova Miles: 177.89 | GORUN Reds Miles: 17.11 | GoSpeed 2 USA Miles: 39.41 | Hoka Clifton(RETIRED) Miles: 15.21 |
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