| 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 | | 217.81 | 40.20 | 5.00 | 0.00 | 263.01 |
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| GoRun Ride 3 Green Miles: 69.80 | Saucony Triumph 11 Miles: 80.36 | Nike Zoom Streak Miles: 5.10 | ASICS Gel 33 Miles: 58.30 | Lunaracer 3 Black-red Miles: 22.60 | GoBionic 2 Miles: 10.85 |
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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 |
| Pretty rocked still from Ragnar. Calves are pretty tight from that downhill run into park city. So cut my run in half today. I guess another recovery week.
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| GoRun Ride 3 Green Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Legs are feeling a little better. Soreness in calves still. Crazy I wasn't even this sore after my marathon 2 and a half weeks ago!
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| GoRun Ride 3 Green Miles: 8.25 |
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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 |
| Taking it easy til next week. Then the slow build for STG Full
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| Saucony Triumph 11 Miles: 5.10 |
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| | Race: |
Cherry Days 5K 2014 (3.1 Miles) 00:16:35, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.10 | 0.00 | 0.00 | 7.60 |
| Warm 2.5 miles w/4 by 100 strides
Race-
Wasnt feeling the best today. Legs are slowly coming back so overall goal was just to win. No overall goal time today at all.
Went easy with a group of highschool kids for the first half mile, then on the gradual hill climb for the next 1000m I ran as hard as could and got about a 200m gap. From there I just maintained and let the group behind try to play catch up.
splits were 5:34; 5:26: 5:22 and 17 seconds for the last .10
I laugh at these splits because they are slower then my half marathon splits in Ogden. But oh well, a win is a win.
Ran back on the course and ran my family in. Jaerdan ran 28:00 minutes(he is 7) Korver ran 39:00( he is 5)
Fun 4th of July race.
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| Nike Zoom Streak Miles: 5.10 | Saucony Triumph 11 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy from 21st pond with Jared Baily and Jonny Boy. Did the Monday Funday run. Even though it's not Monday.
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| Saucony Triumph 11 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| Opted for the TM today. Got home from work and it was 101 degrees, couldve been bad.
Enjoyed the nice cool basement though.
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| ASICS Gel 33 Miles: 10.65 |
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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 |
| Ran with Jonny Boy up in North Ogden. Hit some beast of some hills this morning. Jon seriously is part mountain goat, kid can climb hard! Going to get my miles up to the 70s this week then the workouts begin for STG full. Really excited about this upcoming block for Marathon training. Hopefully my drive will continue to the fall.
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| GoRun Ride 3 Green Miles: 10.60 |
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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 |
| Night run after all the fun day activities with the family. Stoked to be headed to STG tomorrow to hit up the Links! Not sure how much running I will get in, but I will be burned out from golf by the time I am done!
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| Saucony Triumph 11 Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Easy 6 miles before heading to Geezy! Will run again tonight.
18 holes of golf at Sun River, followed by 6.20 miles of running
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| ASICS Gel 33 Miles: 6.10 | GoRun Ride 3 Green Miles: 6.20 |
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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 |
| Easy run with Jon from my place.
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| Saucony Triumph 11 Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 8.00 | 0.00 | 0.00 | 11.20 |
| Aerobic Builder
It has been way to long! It felt so good!
Aerobic builder Tuesdays have begun! First builder for this training cycle.
Felt good overall. Hit 5:37 avg for 8 miles. Quicker then expected since I basically took the last month easy. Great start to these and will continue to improve over the next couple months.
2.10 warm
8 mile builder
1.10 cool
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| ASICS Gel 33 Miles: 11.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Recovery run on the trails with jonny boy. Nice and easy today.
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| Saucony Triumph 11 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 5.00 | 0.00 | 11.50 |
| 3 mile warm with 3X100 meter strides
5 mile tempo- 5:27; 5:16; 5:21; 5:19; 5:10
3.50 mile cool
legs are feeling suprisingly good with no residual heaviness from Tuesdays workout.
Another workout in the books
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| Lunaracer 3 Black-red Miles: 11.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy run from lee's market with jon.
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| GoRun Ride 3 Green Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Did Ben Lomand Peak today with Jon, Bret, Ken, Jagger, and Jon's 2 brothers. Solid run up to the peak, just an awesome run.
On the way back down I rolled my ankle pretty hard. I dont think its to serious but it is swollen pretty good. We will just have to see what the next 48 hours bring.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy run with Jon. Ankle is quite sore still, major bruising and swelling. To be honest the way it looks I don't even know how I am able to run. Counting the blessings, this could've been a big setback
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| Saucony Triumph 11 Miles: 10.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| Met at Jon's place and headed out west for a solid 10 miler. Loved the route, nice and flat. Might consider aerobic builders out that way every now and then
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| Saucony Triumph 11 Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 8.00 | 0.00 | 0.00 | 11.10 |
| Aerobic Builder #2
2.10 warm
8 mile builder @ 5:31 min/miles
1 mile cool
felt really good today as a result a 6 second overall increase from last week. Keep the builders coming and should be in good shape for STG
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| Lunaracer 3 Black-red Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.85 | 0.00 | 0.00 | 0.00 | 10.85 |
| Slept in today and did the Parade thing with my family. Afterwards decided to hit a run in the 90+ degree weather. Felt good for the most part, hit every sprinkler and spring that I passed which made things tolerable.
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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 recovery run. Made the run easy progressive. Started with a 7:28 mile and ended with 6:54 with progressive splits in the middle.
avg pace 7:13 min/miles
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| GoRun Ride 3 Green Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 13.10 | 0.00 | 0.00 | 17.10 |
| 2 mile warm
13 mile tempo run @ 5:47 min/miles
2.10 cool
Overall felt pretty good for the most part. Hard part was this was done in the middle of the day so it was pretty hot. Stomach was acting up all weekend, but for the most part held up just fine, which is a sye of relief.
Good week and glad to be back in the 70s for mileage. Things are looking good!
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| ASICS Gel 33 Miles: 17.10 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Trails with Jon and Bret in North Ogden.
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| Saucony Triumph 11 Miles: 10.30 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 8.00 | 0.00 | 0.00 | 13.25 |
| Aerobic builder #3
3 mile warm with 2 X 30 second strides
8 mile builder @ 5:33 min/miles
2.25 cool
really happy with the effort today. Eased into the first mile then the next 7 minus the bridge was roughly 5:26-5:30 pace. Bridge mile was 5:42, goal is to get that to sub 5:30.
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| ASICS Gel 33 Miles: 13.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| Easy, easy recovery run today. Felt super heavy!
avg pace 7:28 min/miles
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| GoRun Ride 3 Green Miles: 10.15 |
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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 |
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| GoRun Ride 3 Green Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 217.81 | 40.20 | 5.00 | 0.00 | 263.01 |
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| GoRun Ride 3 Green Miles: 69.80 | Saucony Triumph 11 Miles: 80.36 | Nike Zoom Streak Miles: 5.10 | ASICS Gel 33 Miles: 58.30 | Lunaracer 3 Black-red Miles: 22.60 | GoBionic 2 Miles: 10.85 |
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