| 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 | | 282.33 | 22.01 | 4.00 | 6.50 | 314.84 |
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| Adidas Boost TR Miles: 117.60 | SKECHERS GORun Ride RED Miles: 24.70 | GORun Strada Miles: 109.30 | SKECHERS GORun 4 Green Miles: 57.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| Great way to start out the month of March. Nice run with Kenneth, Riley, Dave, Jon and Denver. Headed North from Smiths off of 40th, I had a bathroom break around 3 miles, but what else is new. Nice climbing on the way back which kicked my trash. But all in good fun trying to get my fat butt back in shape.
Overall pace 7:35 min/miles
PM
3 miles easy on the TM
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| Adidas Boost TR Miles: 3.00 | SKECHERS GORun Ride RED Miles: 10.30 |
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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 |
| Met up with the Crew at Smith's again. What a crazy snowy and windy morning. First snow run of the year and it is March. I have a feeling its going to be a late spring and summer.
Good start to the week!
PM
5K on the TM
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| Adidas Boost TR Miles: 10.10 | SKECHERS GORun Ride RED Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 4.00 | 0.00 | 10.90 |
| Did my first Tempo run since October and boy did it hurt so good! Hurt because I was red lining it the entire run it fealt like and so good because I have a purpose in training again! Committed to my first race of the year and that is the Ogden Half Marathon! I have alot of work to do to defend my title but I am all in from here on out.
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| Adidas Boost TR Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Pretty brutal day today. After doing a tempo yesterday and playing basketball my legs were blown! Just glad to get some easy recovery miles in.
avg pace 7:22 min/miles
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| Adidas Boost TR Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Legs are still heavy but getting better as the days go by.
avg pace 7:32 min/miles
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| Adidas Boost TR Miles: 8.00 |
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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 |
| Met with Jon and Jared from Weber State to run some easy miles around South Ogden. Watched Dave and Riley do the WRC 10 mile race, got some good video too.
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| GORun Strada Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M.
12.1 miles easy from 31st trailhead with Ken, Riley, Jon, Denver and Matt.
avg pace 7:28 min/miles
P.M.
3.0 miles easy up to my parents house, hit the trail into by Barker Park.
avg pace 7:38 min/miles
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| Adidas Boost TR Miles: 3.00 | GORun Strada Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Met Riley at Smiths off of Country Hills. Stomach wasnt liking me this morning. Unfortunately I had 2 pit stops that slowed us up a bit.
avg pace today was 7:27 nice and casual
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| GORun Strada Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.23 | 6.00 | 0.00 | 0.00 | 13.23 |
| Met at Bues Pond with Jason, Riley, Ken, Dave, Jon and JonMoss. Plan was to do an 8 mile builder but around mile 2 I adjusted the workout to a 3-2-1. My legs just arent ready for that type of volume yet.
Anyway 3 mile split was 555,547,553
2 mile 546,558(bridge mile)
1 mile at 523. Felt solid to finish strong and great to see that there is some speed in my legs still
3 mile warm and 4.23 mile cool
Going to be interesting on how the next couple of months go, hopefully the weight will come off and I will be in racing shape ASAP!!
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| SKECHERS GORun 4 Green Miles: 13.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy receovery run around North Ogden. Hit the trails on the east bench and the canal headeding west above Weber.
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| Adidas Boost TR Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with the crew from the pond. Nice solid 10 mile loop, weather was great with little to no wind.
avg pace 7:09 min/miles
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| Adidas Boost TR Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 3.00 | 0.00 | 0.00 | 13.50 |
| Met at the 29th st trail head with a huge group and headed North into North Ogden on the trails. Around mile 8 I threw in a 3 mile tempo run with splits of 545;543;513(downhill, and wanted Riley's Strava record.
At the end Nikki and I made breakfast for the guys.
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| GORun Strada Miles: 13.50 |
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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 |
| Easy from the Pond with Dave, Denver, Ken, Jon, Matt and Riley. Monday Funday Route, at the end of the run we did 5X7 second hill repeats.
Great run today! Love starting the week this way.
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| GORun Strada Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy run with Denver, Riley, and Denver from 31st out east towards South Weber
avg pace 7:38 min/miles
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| GORun Strada Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 4.50 | 15.40 |
| A.M.
12.4 total miles with 8X800 meters @ 76 to 77 pace with active 400 rest, and 2X400 @ 72-74 pace with 400 active rest.
total interval 4.5 miles
P.M.
Basketball for 2 hours, counting it as 3 miles of running
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| SKECHERS GORun 4 Green Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Easy recovery run on the TM. Legs are thrashed
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| GORun Strada Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy on the TM while Lyla was napping
avg pace 7:26 min/miles
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| Adidas Boost TR Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 3.00 | 0.00 | 0.00 | 16.70 |
| Met Jon and his brother Corey from Lee's market. Did 10 miles easy then did 3X1mile with 1 mile active recovery
mile splits- 5:34;524;504
Overall nice solid week! I give myself about another month or two to start feeling like I am back to where I was in October. More long tempos and track sessions to come.
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| GORun Strada Miles: 16.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Easy run with the group on the Monday/Funday Route. Added on around the pond to get an extra mile in.
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| SKECHERS GORun Ride RED Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 4.01 | 0.00 | 2.00 | 11.51 |
| TEMPO RUN/INTERVALS
Met with a huge group from the pond. Jason, Riley, Dave, Ken, Denver, Matt and his brother.
4.05 mile warm up to the Ogden Canyon on the Parkway
4 mile tempo run. Splits were 530;538;551;548
8X400 meter repeats with 80 seconds rest
splits were between 71-73 pace
1.50 mile cool.
total miles- 11.5
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| SKECHERS GORun 4 Green Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Easy recovery run from Mt. Ogden Golf Course, did one lap around the soccer fields then headed up to the trails.
avg pace 8:17 min/miles
P.M.
2 hours of basketball = 3 miles of running
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| Adidas Boost TR Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| Easy trail run up around North Ogden and Pleasant View.
avg pace 7:22 min/miles
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| Adidas Boost TR Miles: 11.80 |
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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 |
| Loop on to the canal from my place. Easy 10 today and felt great!
7:06 min/miles
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| GORun Strada Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 6.00 | 0.00 | 0.00 | 20.10 |
| Couldnt get ny run in yesterday so opted for the solo 20 miler!
10 miles around 7 min/pace
6 mile progressive tempo- splits were 6:02;5:58;5:53;5:35;5:38;5:28
4.10 mile cool back home
Overall great week of running. Fitness level is coming back very nicely. Feel that if I can slowly increase the mileage I can peak in the 90s before the Ogden Half. Would love to repeat in that race.
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| SKECHERS GORun 4 Green Miles: 20.10 |
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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 |
| Met with Ken, Riley, Dave, Jon and Denver from 42nd and Harrison. Did a loop through South Ogden. Beautiful morning for a run.
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| Adidas Boost TR Miles: 12.00 |
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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 |
| Easy with Dave and Riley from The Pond. Monday Funday loop even though it wasn't Monday. I hope it's not a bad Oman, we should've thought about that before we began.
avg pace 7:19 min/miles
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| Adidas Boost TR Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 282.33 | 22.01 | 4.00 | 6.50 | 314.84 |
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| Adidas Boost TR Miles: 117.60 | SKECHERS GORun Ride RED Miles: 24.70 | GORun Strada Miles: 109.30 | SKECHERS GORun 4 Green Miles: 57.23 |
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