| 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 | | 359.95 | 0.00 | 0.00 | 0.00 | 359.95 |
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| LunarGlide (RETIRED) Miles: 164.22 | GOMeb RIO Miles: 8.21 | Adidas Supernova Miles: 19.71 | GoMeb Razor Green(RETIRED) Miles: 59.20 | Nike WildHorse Miles: 49.55 | GoSpeed 2 USA Miles: 17.10 | Hoka Clifton(RETIRED) Miles: 10.41 | Speed Goat 2 Miles: 31.54 |
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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. Resting the groin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.51 | 0.00 | 0.00 | 0.00 | 10.51 |
| Ran some hill segments in North Ogden. Way hot morning, temps were in the 90s by the time I got out. Nice cold shower when I got home.
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| LunarGlide (RETIRED) Miles: 10.51 |
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| | Race: |
Cherry Days 5K 2017 (3.1 Miles) 00:15:40, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.72 | 0.00 | 0.00 | 0.00 | 16.72 |
| CHERRY DAYS 5K
North Ogden Annual Cherry Days race.
Showed up nice and early and started to warmup. Noticed that it was quite warm, also noticed that there was a headwind from the East so knowing that helped for a little strategy for the first mile at least.
3.20 mile warm with 4X20 second strides, 1 minute @ race effort.
Got to the start line and there was a good mix of highschool kids that I didnt recognize. So competition wise I didnt know how it was going to be. Jake Lee was there so I knew it was going to be a race. He is fit right now and I barely got him in the Pleasant View race.
Went out in the first mile pretty conservative around 5:20 pace or so. Had a couple highschool kids in front but stayed relaxed knowing there was a headwind and also a 130+ climb coming up as well. Started the climb and within 20 seconds into the hill I was in first place. I hit the first mile in 5:29 which was 10 seconds slower than I normally hit on that hill. Going into mile 2, looked back and Jake was still there about 5 secoonds back. I started feeling good and rolled with the hills on fruitland and came through mile 2 at 4:57 by now I got a little bigger gap and kept the same effort and came through mile 3 in 4:59 and kicked intot the finish around 4:45 pace. Jake was about 10 seconds back or so.
Fun race, glad to keep the win streak alive.
Ran back and ran Jaerdy in. Way proud of him he ran 25:30 and that was a couple minute PR for him. Ran back again and ran in with Mr. Grady and Nikki. Grady was super cute running with my Ogden Marathon bib on. Always a fun race and glad to spend the morning with family.
PM
8.40 miles on the tready while the kids and Nikki napped.
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| GOMeb RIO Miles: 5.10 | Adidas Supernova Miles: 8.40 | GoMeb Razor Green(RETIRED) Miles: 3.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Layton trails with Riley. Way warm up, but cool trails to run on.
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| Nike WildHorse Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.41 | 0.00 | 0.00 | 0.00 | 15.41 |
| Trails above Mt. Ogden golf course with Bret, Riley and Colby.
PM
Tready at work
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| Nike WildHorse Miles: 15.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.31 | 0.00 | 0.00 | 0.00 | 11.31 |
| To the elk and back
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| Adidas Supernova Miles: 11.31 |
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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 |
| Ben Lomand to Willard then to Grizzly Peak with Bret, Riley and Colton. Awesome lake behind Willard and natural spring with amazing drinking water. Awesome way to start a Saturday morning.
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| Nike WildHorse Miles: 21.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.12 | 0.00 | 0.00 | 0.00 | 15.12 |
| East Layton miles with Toby, Jared and Riley
PM
Layton loop 5.10 miles in 90 degrees
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| LunarGlide (RETIRED) Miles: 15.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| DC loop with Jared
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| LunarGlide (RETIRED) Miles: 10.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| AM
Warm; 8X2k with 1K jog
pace for the 2K was 5:20; 1K was 6:58
Had a solid pace going until valley drive. Headwind took me for a loop and lost pace
avg 5:39 for the last 2 sets.
PM
3.14 shakeout miles on the canal
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| GoSpeed 2 USA Miles: 17.10 | Nike WildHorse Miles: 3.14 |
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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 |
| Solo run in East Layton. Dave was a no show. Did the recovery route.
Legs felt somewhat heavy but ran well. 7:11 avg/pace
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| LunarGlide (RETIRED) Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Sleep in Day. Treadmill run
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| Hoka Clifton(RETIRED) Miles: 10.41 |
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| | Race: |
Draper Days 5K 2017 (3.11 Miles) 00:15:52, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.22 | 0.00 | 0.00 | 0.00 | 13.22 |
| 3.11 mile warm with Strides
Race
Not much to say. Legs just didnt have it today. Went out at 4:57 first mile, gradual uphill, felt fine. 2nd mile was gradual down and I just didnt have the turnover like I wanted, went 5:03. 3rd mile breathing was just off, got a pain in the middle of my chest, almost felt like a sideache. It altered my breathing pretty good, went 5:23 which shouldnt have happened. With the last mile I should've been closer to 5:10 or so.
7 mile cooldown with Riley, Sariah and Merilee.
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| GOMeb RIO Miles: 3.11 | LunarGlide (RETIRED) Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| This run was done on July 23rd. Wanted the miles to match with my strava.
Easy 30 on the tready
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| LunarGlide (RETIRED) Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.02 | 0.00 | 0.00 | 0.00 | 18.02 |
| Wheeler Canyon loop with Colton, Riley, Dave, and Jared.
Nice push for the trails, we ended sub 8 min.pace with 2K vert.
Broke out some Hoka SpeedGoat 2s, and they were phenominal. Solid trail shoe. Thinking I will rotate between the Hoka and the Nike. Good fun today.
PM
4.80 miles on the tready at work
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| Speed Goat 2 Miles: 18.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.21 | 0.00 | 0.00 | 0.00 | 11.21 |
| Davis County run with Dave, Jason and Jared. Layton Parkway loop
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| LunarGlide (RETIRED) Miles: 11.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.02 | 0.00 | 0.00 | 0.00 | 21.02 |
| Workout|Wednesday
3K warm
6X3K with 1K recovery
3K repeats were @ 5:21 min/mile; 1K off was @ 6:50 min/mile
.21K cool
Workout went very well, very happy with the results. Starting out at 5:10am it was 81 degrees.
So I am glad that the body responded well to the heat. Feeling stronger every week. Gunning for the TOU half Marathon. Would love to go under 1:07 there.
PM
4.10 tready run at work
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| GoMeb Razor Green(RETIRED) Miles: 21.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.52 | 0.00 | 0.00 | 0.00 | 13.52 |
| Recovery run on the trails with the cookie monster in Layton, Fernwood Trails.
Hate, hate, hate recovery days. Legs feel like crap regardless of the pace that is ran.
PM
4 miles on the tready at work
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| Speed Goat 2 Miles: 13.52 |
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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 |
| 6 mile warm; 5X8 second hill sprints; 30 min cooldown
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| LunarGlide (RETIRED) Miles: 10.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
| Attempted long run and bailed. Got 80 minutes in and just had no energy. Going to do this run on Monday.
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| LunarGlide (RETIRED) Miles: 11.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.84 | 0.00 | 0.00 | 0.00 | 21.84 |
| Finally got Saturdays long in today. Felt really good for the most part, got a little hot towards the end. BUt I found a drinking fountain and dumped water all over my body which helped me finish my run at decent pace.
avg pace 6:49 min/miles
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| LunarGlide (RETIRED) Miles: 21.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Solo, bono in Davis County today. Run was awesome with a lite drizzle the entire run. I will take that in July.
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| LunarGlide (RETIRED) Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.95 | 0.00 | 0.00 | 0.00 | 16.95 |
| 1.50 mile warm
10 mile tempo run @ 5:36 min/miles
1.25 cool
Felt really good today and relaxed. Not going to lie I am a little shocked because of my Monday long run. Good sign for things to come.
PM
4.20 miles on the tready at work
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| GoMeb Razor Green(RETIRED) Miles: 16.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Recovery run through Ogden and Riverdale with Jared and Jon Coyle
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| LunarGlide (RETIRED) Miles: 11.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.21 | 0.00 | 0.00 | 0.00 | 11.21 |
| 6 mile progression warm
5X8 second hill sprints with 2 min walkabout
30 minute cooldown
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| LunarGlide (RETIRED) Miles: 11.21 |
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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 |
| 7 mile warm
8 mile tempo @ around 5:40 pace
Didnt feel the best today. Legs felt zapped for some reason.
3 mile cooldown
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| GoMeb Razor Green(RETIRED) Miles: 18.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| AM
12 miles with Jason, Dave, Riley and Jared
PM
4.10 miles on the treadmill at work
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| LunarGlide (RETIRED) Miles: 16.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 359.95 | 0.00 | 0.00 | 0.00 | 359.95 |
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| LunarGlide (RETIRED) Miles: 164.22 | GOMeb RIO Miles: 8.21 | Adidas Supernova Miles: 19.71 | GoMeb Razor Green(RETIRED) Miles: 59.20 | Nike WildHorse Miles: 49.55 | GoSpeed 2 USA Miles: 17.10 | Hoka Clifton(RETIRED) Miles: 10.41 | Speed Goat 2 Miles: 31.54 |
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