| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 237.56 | 21.00 | 16.50 | 14.00 | 289.06 |
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| Nike Pegasus 27+ Miles: 63.36 | Lunar Racer LIME Miles: 68.95 | LunarGlide II White Miles: 110.45 | Asics Hyper Speed 4 Miles: 5.30 | NewBalance Minimus Miles: 16.05 | LunarRacer 2 Blue Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 9.80 miles to Harrisville Park with the Jogging Stroller. |
| Nike Pegasus 27+ Miles: 9.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| Started at the Nature Center out and back to 12th street. Headed into North Ogden to add a couple miles |
| Nike Pegasus 27+ Miles: 9.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 4.00 | 1.25 | 10.90 |
| TEMPO RUN + 400s 4 mile tempo run- Splits 5:14; 5:28; 5:18; 5:28 6X400 w/90 3.40 warm/1.40 cool Really happy with this workout. One of my favorites to do.
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| Lunar Racer LIME Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| Easy run. Out and back in West Yellowstone. Beautiful run through the pines. Turned around at the Madison River. |
| LunarGlide II White Miles: 9.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Up highway 20 in West Yellowstone. Had an awesome run on some trails. |
| LunarGlide II White Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.85 | 10.00 | 0.00 | 0.00 | 20.85 |
| LONG RUN/TEMPO 7 miles at 5:55 pace/dropped down to 5:35 for last 3 miles. 3 mile warm/7 mile cool
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 0.00 | 8.85 |
| Out and Back on the Ogden Parkway |
| LunarGlide II White Miles: 8.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Out and Back on the Canal Road |
| LunarGlide II White Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 5.00 | 14.75 |
| a.m. TRACK WORKOUT 2.45 mile warm up 5X1600 @ 77 pace splits-5:11; 5:08; 5:05; 5:10; 5:10 2.50 cooldown p.m 4.50 miles of barefoot miles
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| Asics Hyper Speed 4 Miles: 5.30 | NewBalance Minimus Miles: 4.50 | LunarGlide II White Miles: 4.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.65 | 0.00 | 0.00 | 0.00 | 11.65 |
| a.m. ran with Jon Hislop around Harrisville. Good pace, nice recovery run. p.m had a 20 minutes, decided to hit a run. 2.75 barefoot miles
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| NewBalance Minimus Miles: 2.75 | LunarGlide II White Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Ran with the boys w/jogging stroller around harrisville park. |
| LunarGlide II White Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.56 | 0.00 | 0.00 | 0.00 | 9.56 |
| Ran with the boys to Harrisville track. |
| Nike Pegasus 27+ Miles: 9.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 7.50 | 0.00 | 20.60 |
| LONG RUN- 3-2-1-1200-800-400 workout One of my favorite workouts by far. 3 mile warm up, 3 mile tempo, 3 mile cool splits for tempo-5:38; 5:23; 5:20
2mile tempo, 2 mile cool, tempo-5:23; 5:27
1 mile tempo, 1 mile cool, tempo- 5:12
1200 tempo, 1200 cool, tempo-78 pace
800 tempo, 800 cool, tempo-74 pace
400 tempo, 400 cool, tempo-73 pace
cool down a couple miles home
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| Lunar Racer LIME Miles: 20.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| north ogden nature center |
| Nike Pegasus 27+ Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Ogden Parkway |
| NewBalance Minimus Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 5.00 | 0.00 | 10.30 |
| TEMPO RUN WORKOUT 3 mile warm 5 mile tempo splits-5:24; 5:30; 5:20; 5:30; 5:16 2.30 mile cool
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| Lunar Racer LIME Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Nice run. 4.2o miles straight up to the highest point in north ogden. 4.2o miles down total time 59:00 minutes
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| LunarGlide II White Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Harrisville park with my 2 boys |
| Nike Pegasus 27+ Miles: 9.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| Long run/Tempo 8.20 mile warmup 10 mile tempo splits- 5:35; 5:44; 5:43; 5:44; 5:50; 5:53; 5:58; 6:12; 6:07; 5:41 not the best tempo miles 6-9 had a nasty head wind, took a lot out of me. But able to recover for the last mile. At least if I have a head wind in my next race. I can say I trained in it. 2.80 cool down
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| Lunar Racer LIME Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Out and back from the North Ogden Nature center. |
| Nike Pegasus 27+ Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.23 | 0.00 | 0.00 | 0.00 | 8.23 |
| Out and back on the canal rd |
| LunarGlide II White Miles: 8.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 5.00 | 10.15 |
| Track Workout 2 mile warm up 8X1000 @ 74 pace w/200 jog 2 mile cool
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| Lunar Racer LIME Miles: 6.15 | LunarGlide II White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 8.12 |
| Out and Back on the Ogden Parkway |
| LunarGlide II White Miles: 8.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| Out and Back on the Canal Road. Ran up Coldwater canyon to add on a couple miles |
| LunarGlide II White Miles: 8.90 |
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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 |
| NO RUN TODAY!!! I hate missing long runs. But when you are throwing and body feels weak. There is nothing you can do but rest. Bring on the Liquids!!
Positive note. Watched the Track and Field World Championships all day!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 1.00 | 0.00 | 0.00 | 9.35 |
| Finally got my computer fixed. Hopefully I can get all my journal entries up to date from the last month or so. Nice run today a little cooler so that was nice for a change. Ran with Brett Ferrier on the roads in North Ogden in the morning. P.M. Had a fitness test for one of my classes @ WSU. Ran the mile indoors w/a class mate paced him to a PR 5:19. Was way fun.
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| LunarRacer 2 Blue Miles: 1.00 | Nike Pegasus 27+ Miles: 8.35 |
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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 |
| Met up with Jon Hislop from my house and ran up into North Ogden to do some hill sprints. I feel for me that Hills are my weakest part of running. So hopefully in the next 4 weeks before St. George I can gain a little turn over running some hills. Avg pace 6:44 min/miles
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| LunarGlide II White Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 2.75 | 7.90 |
| TRACK WORKOUT Met up with Jon and Bret at Ben Lomand High School since Weber High is finally getting a new track. Workout today was a breakdown nothing to hard. Doing a mini taper for the Huntsville Half on Saturday. Would really love to set a PR on that course. WORKOUT 1600, 1200, 800, 2X400 Splits- 4:58; 3:45; 2:27; 68; 68. Legs felt good Surprised to go sub 5:00 in the Mile just because it felt so relaxed. Good sign!! 2.75 warm/2.05 cool total miles-7.90
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| LunarGlide II White Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 237.56 | 21.00 | 16.50 | 14.00 | 289.06 |
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| Nike Pegasus 27+ Miles: 63.36 | Lunar Racer LIME Miles: 68.95 | LunarGlide II White Miles: 110.45 | Asics Hyper Speed 4 Miles: 5.30 | NewBalance Minimus Miles: 16.05 | LunarRacer 2 Blue Miles: 1.00 |
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