| 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 | | 291.21 | 21.00 | 17.10 | 12.00 | 341.31 |
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| Nike Vomero 5 Miles: 166.32 | LunaRacer Miles: 20.85 | Asics Hyper Speed 4 Miles: 18.10 | LunarGlide (white) Miles: 87.77 | NewBalance 825 Miles: 35.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| Ran with Dan Kerns this morning from my house. Ran down into Ogden, Hopped onto the Ogden Parkway. Then headed back north into North Ogden and Pleasant View. 2 runs in a row without hamstring tightness!!! Maybe things are going to workout for St. George Avg Pace 7:22 min/miles not bad considering that I left my watch running even during a couple bathroom stops.
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| Nike Vomero 5 Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
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Ran the Pleasant View Loop this morning. Way warm left around 9 O'clock. Really grateful for the sprinklers that were on!! Nice to cool off in them. Ended run with ICE BATH!!
Avg Pace 6:58 min/miles 9.05 miles
3 runs in a row without Hamstring Tightness
P.M. Ran with my 3 year old son with the jogging stroller, Honestly forget how hard it is to run with one of those things!!! 4.55 miles
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| Nike Vomero 5 Miles: 13.60 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 3.00 | 0.00 | 10.10 |
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---TRACK WORKOUT--- 3.20 warmup 6X800 @ 78 to 80 pace SPLITS- 2:38; 2:35; 2:33; 2:31; 2:30; 2:28 3.00 mile cooldown
After a couple repeats felt comfortable with the pace, and no hamstring pain at all!! So hopefully that is said and done with. On the side note when I was recovering in between sets I was walking past a couple on the track. I over heard this lady wispering to her husband saying, '' That kid is weird" So apparently your not allowed to do a track workout on the track anymore. Just a heads up for everybody only for walkers only!!!
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| Nike Vomero 5 Miles: 7.10 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| A.M. Good easy recovery run. Ran upto the trail. in north ogden. Saw alot of runners out this morning. Avg Pace 7:32 min/miles
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| Nike Vomero 5 Miles: 8.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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-----TEMPO RUN----- 3.35 warmup 5 mle tempo run @ 5:35-5:40 pace Splits- 5:37;5:38;5:38;5:39;5:31 1 mile cooldown P.M. 4.65 miles with Jaerdan and Korver pushing the Jogging stroller. Good evening cloudy with a cool breeze.
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| LunaRacer Miles: 9.35 | Nike Vomero 5 Miles: 4.65 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 10.81 |
| A.M. Enjoyed sleeping in today!!! Ran with my boys again this morning with the jogging stroller. 4.80 miles P.M. Ran from Striders after work with Parry Higginson nice flat with slight down hill loop. 6 miles Avg pace 7:00 min/miles
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| Nike Vomero 5 Miles: 10.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long run Saturdays!!! Got to love them!! Way busy day, clinicals in the morning, worked at Striders til 6:00. Then decided to run home from work to get in my long run, always hate doing them Sunday mornings, so this was the only option. Gooooood Haaaard ruuuun!!! Lot of ups and downs, Started in Layton ran towards highway 89. Ran 89 down into South Weber, climbed out of South Weber into Uintah. Uintah eventually hooks into harrison Blvd in Ogden. Ran Harrison which eventually turns into Mountain Road in North Ogden. Ended my run at my parents house. Said and Done!!! Best week I've had in a long time, also first 90 mile week!!! I'll take it!! Avg Pace 7:00 min/miles
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| Nike Vomero 5 Miles: 20.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Nice evening run in North Ogden, legs felt a little heavy towards the end from Saturdays long run. But overall a good shake out and ready for a track workout tomorrow. Avg. Pace 6:55 min/miles
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| Nike Vomero 5 Miles: 9.40 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 3.10 | 0.00 | 12.40 |
| ----TRACK WORKOUT---- 3.05 mile warmup 5X1000 @ 80 pace 6.10 cooldown
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| Nike Vomero 5 Miles: 9.30 | Asics Hyper Speed 4 Miles: 3.10 |
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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 |
| A.M. Run in North Ogden 4.30 miles
P.M. 6.00 mile loop from Striders
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| Nike Vomero 5 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 5.00 | 0.00 | 0.00 | 14.35 |
| ---TEMPO RUN 3.35 mile warmup 5 mile tempo run @ marathon pace Splits-5:37; 5:37; 5:39; 5:46; 5:37 1 mile cooldown P.M. 5 mile loop from striders
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| Nike Vomero 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| A.M. 8.85 miles through pleasant view P.M. 4.90 mile loop from Striders
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| LunarGlide (white) Miles: 13.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| Good long run today with Logan Fielding. Did an out and back in North Ogden, around 13.00 miles did a tempo run. The goal was to hit 4-5 miles @ tempo pace which for me would've been around 5:30ish pace. Held the pace for 2 miles almost 3 and last mile was brutal!!! I'm going to be honest, Logan pounded me in the ground today!! Seriously he is running strong and ready to knock out the St.George Marathon. Good run today, got humbled quickly!! Logan thanks for the run. Avg Pace 6:50 min/miles
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| LunarGlide (white) Miles: 20.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| A.M. 4.85 miles with the my 2 boys pushing the jogging stroller P.M. 6.05 trail run on the Shoreline Trail above Weber State. Felt good overall. Ready for a Track Workout tomorrow.
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| LunarGlide (white) Miles: 10.90 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 4.00 | 12.20 |
| TRACK WORKOUT w/ Coach Pilkington A.M. 4.10 miles loosen the legs up for tonights workout P.M. 2.10 mile warmup 1 X 3200 @ 80 pace 2 X 1600 @ 80 pace 2 mile cooldown Side note: deep tissue massage tonight, loosened everything up hopefully can figure the tightness all over in my right leg. Coach says my hips keep coming out of place. Need to start doing hip strengthening exercises.
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| LunarGlide (white) Miles: 8.20 | Asics Hyper Speed 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
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So today I felt like garbage, I had a deep tissue massage last night. Seriously felt like I got hit by a freight train!!!! Legs are heavy and blown, I repeat heavy and Blown!!! avg pace 8:37 min/miles
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| LunarGlide (white) Miles: 5.60 |
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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 |
| TEMPO RUN 3.50 mile warmup 5 mile tempo @ 5:30-5:40 pace 3 mile cooldown Tempo splits 1-5:33 2-5:34 3-5:32 4-5:31 5-5:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| A.M. Loop in North Ogden, Good recovery from yesterdays tempo run. Avg. Pace 7:00 min/mile P.M. Tried new shoes out tonight, found a pair of NewBalnce 825 on sale rack in our store for $35. Shoes felt good light weight and good cushion 6:52 min/miles
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| Nike Vomero 5 Miles: 9.00 | NewBalance 825 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.05 | 4.00 | 0.00 | 0.00 | 20.05 |
| Last week I did a long run with a pick around mile 13 with Logan Fielding, Honestly a really hard workout. So why not do it again I ran the same out and back course in North Ogden at 13 miles I did a pick up, today I felt alot better than last week. Pickup miles were 5:41, 5:31, 5:39, 5:50. way better than last week, plan on doing this workout every Saturday til taper for St. George. Overall Pace 6:48 min/miles
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| NewBalance 825 Miles: 20.05 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| Trail Run above Weber State University. Avg Pace 7:26 min/miles
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| Nike Vomero 5 Miles: 9.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.71 | 0.00 | 0.00 | 5.00 | 13.71 |
| ----TRACK WORKOUT--- A.M. 30 min run to get legs moving for tonights workout 4.11 miles P.M. 2 mile warmup w/strides 5 X 1600 @ 79 pace w/ 3 min recovery 2 mile cooldown
9.60 total miles
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| LunarGlide (white) Miles: 4.11 | Nike Vomero 5 Miles: 4.00 | Asics Hyper Speed 4 Miles: 5.00 |
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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 |
| Recovery run on the trails above Weber State. |
| Nike Vomero 5 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 3.00 | 10.07 |
| TRACK WORKOUT 3.12 warmup w/strides 12 X 400 @ 70-72 pace 3.95
3.00 mile cooldown
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| NewBalance 825 Miles: 10.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
| Recovery run |
| LunarGlide (white) Miles: 5.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.15 | 4.00 | 0.00 | 0.00 | 20.15 |
| Long run w/ tempo. Tempo splits 5:38; 5:41; 5:43; 5:44
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| LunarGlide (white) Miles: 20.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Great run today!!!!! It was the first day in almost 3 months that my hamstring did not hurt at all!!! leg felt loose and great, Uintah loop, south of Weber State. Avg Pace 6:47 min/miles
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| Nike Vomero 5 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 6.00 | 0.00 | 14.85 |
| TRACK WORKOUT A.M. 4.65 miles to warm the legs for tonights workout P.M. 3.00 mile warmup 1 X 3200 @ 5:40 pace 1 X 3200 @ 5:20 pace 1 X 1600 @ 5:15 pace 1 X 1600 @ 5:10 pace 1 mile cooldown total miles- 10.20 miles
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| Nike Vomero 5 Miles: 8.65 | Asics Hyper Speed 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 291.21 | 21.00 | 17.10 | 12.00 | 341.31 |
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| Nike Vomero 5 Miles: 166.32 | LunaRacer Miles: 20.85 | Asics Hyper Speed 4 Miles: 18.10 | LunarGlide (white) Miles: 87.77 | NewBalance 825 Miles: 35.12 |
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