| 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 | | 312.75 | 0.00 | 0.00 | 0.00 | 312.75 |
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| Skechers GORun 4 Bright Green Miles: 25.11 | GoStrada 2 Miles: 14.25 | GoStrada 2 Miles: 133.57 | GoMeb Speed 3 Boston Miles: 37.50 | GoSpeed 2 USA Miles: 13.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.22 | 0.00 | 0.00 | 0.00 | 16.22 |
| Met up with Brayden and Taylor in North Ogden. Ran a little over 8 miles with Brayden then added on a little over 3 with Taylor.
PM
4.71 miles in a downpour, it was awesome, love Summer rainstorms. Through in 6X10 second hill sprints.
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| Skechers GORun 4 Bright Green Miles: 11.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Sleep in day.
Nice easy treadmill run.
PM
5K shuffle
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.50 | 0.00 | 0.00 | 0.00 | 24.50 |
| Easy long run. Did a little over 18 miles with Ken then added a little over 6.5 miles solo. Legs were pretty exhausted the last 4 miles, energy was zapped, felt like I was running on empty. But overall I had successful super compensation week with no workouts. Ready for the next weeks of training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.45 | 0.00 | 0.00 | 0.00 | 16.45 |
| Slept in a little today then met Riley, Henry, Jared and Taylor at the pond. We ended up doing the aerobic builder route then added 3 miles to make it over 16 for the day.
Avg pace 7:06 min/miles
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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 |
| Met the Brothers Cook out in the D.C. this morning. Denver did 2.5 miles with us then turned back. Riley and I did the usual loop around Layton. No double today, going to save the legs for the monster workout tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.90 | 0.00 | 0.00 | 0.00 | 17.90 |
| Workout|Wednesday
A little over 4K warm with Riley and Ken.
Workout 4X5K with 1K active rest.
1 mile cool
Todays workout probably was one of the worst workouts that I have had this year. Legs just had no zing in them. Felt okay for the first set then slowly fell off pace for the next 3 sets. One thing I have learned this year though is to gut a run out even when its going South.
Overall pace was 5:54 avg with rest included. Most the 1Ks were around 5:40ish pace, about 15-20 seconds slower then I shouldve been today.
Goal is to double today then take the next two days super easy. I have an 18 mile tempo on Saturday that needs to be great.
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| GoMeb Speed 3 Boston Miles: 17.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| Solo recovery miles in Layton from my work. Didnt get out til 7am. Nice to get some extra sleep this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 |
| A little over 7 miles easy on the Treadmill then headed outsided to do 8X8 second hill blasts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.05 | 0.00 | 0.00 | 0.00 | 23.05 |
| Met Bryant and Riley at Huntsville park. Headed up to the dirt parking lot up Monte for our last big workout. Goal pace was sub 5:30. Hit 5:39 average. Really felt like I have been fighting energy levels lately. Bonked on my Wednesday workout and now this one. Not sure what is going on but I dont feel right, something just feel off and I dont know what it is. frustrating. Hopefully I can get back to normal by STG, would love to compete with the big dawgs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.51 | 0.00 | 0.00 | 0.00 | 13.51 |
| Same old stuff. No energy today, legs felt wasted. Just feeling like my body isnt recovering like it should be doing. Talked with the guys after the run. Maybe low Iron levels? Increase in mileage and not compensating with more food intake? Anyways just some thoughts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Davis County run with Riley, Dave, Jared and Jason.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
| Workout|Wednesday
Then there was 2! Just Riley and I this morning for our monster workout.
2.21 mile warm up with a couple of strides
Workout was 4X6K with 1K rest
averaged 5:34-5:35 for the first 3 sets, last set was 5:31 avg.
Good workout, and a push in the right direction
.60 for cool down
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| GoMeb Speed 3 Boston Miles: 19.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| My goodness! Tired, tired legs today.
Nice sleep in day though. Met Riley at 7:45 in the DC, and enjoyed a run without headlamps.
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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 |
| Treadmill run. Nice and easy today
7:25 min/miles
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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 |
| 1.50 mile warm up
Workout Stazza's Shunts
1k @ half marathon/1K @marathon. Goal 20K worth.
Hit 12K and the legs were done. Solid workout and happy with the effort. Could've gone out a tad slower on the on portion which would've allowed me to get deeper into the workout.
But overall effort was there and happy to call it a day.
4.6 mile cool
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| Skechers GORun 4 Bright Green Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
| Easy Monday run from Smith's with Jared, Matty, Dave and Riley. Marathon is officially less than 2 week out. One big workout left on Wednesday then the much needed taper will begin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| DC run with Jared, Denver, Dave and Riley. Sort've stoked for tomorrows workout knowing that there is a taper that follows it. Been a fun cycle of some up and downs. Had some nice PRs this Summer in the half and some solid mileage over the year. Ready to put it to use next weekend.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| 10K @ Marathon Pace; 1K rest; 8K @ Marathon Pace
Felt really good in today workout. Actually the best that I have felt for at least a month! Great motivation going forward into next weeks marathon.
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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 |
| 8 miles easy with Riley from his place. Legs were pretty tired but not as bad as last week so that was good positive.
Did an out and back to the posse grounds in South Weber. Came to a dirt road that said had NO o Tresspassing signs on the gate. I think I need to find out how long that dirt road goes for next time that I run the South Weber.
avg pace 7:35 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Easy on the canal rd
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
| 5 mile warm, 2X2 mile with 1 mile recovery in between sets, 2 mile cool.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
| Riverdale Parkway with Dave, Ken and Riley. Nice chilled temps, also nice to cut back the mileage today due to the STG Marathon this weekend.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Nice paced run with Dave, Riley, and Jason. 4 miles in Jason, Riley and I put in 2 miles at MP. I went 5:24, 5:23. MP miles are in the barn. Bring on Saturday.
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| GoSpeed 2 USA Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy on the canal
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4 miles easy then added 6X200m strides. Hay is the barn, ready to race Saturday
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| GoSpeed 2 USA Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| 2.90 miles easy with Riley in STG
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 312.75 | 0.00 | 0.00 | 0.00 | 312.75 |
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| Skechers GORun 4 Bright Green Miles: 25.11 | GoStrada 2 Miles: 14.25 | GoStrada 2 Miles: 133.57 | GoMeb Speed 3 Boston Miles: 37.50 | GoSpeed 2 USA Miles: 13.55 |
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