| 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 | | 305.89 | 0.00 | 0.00 | 0.00 | 305.89 |
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| LunarGlide (RETIRED) Miles: 33.22 | Speed Goat 2 Miles: 21.71 | GoRun Ultra Road Orange Miles: 10.81 | GOMeb Speed 3 Black Miles: 19.30 | Hoka Clifton(RETIRED) Miles: 34.83 | UA Orange Miles: 62.24 | GoMeb Speed 3 Boston 2 Miles: 6.30 | Razors Team Color Miles: 62.08 | Nike FlyKnit Racer Miles: 41.00 | GORUN 5 Night Owl Miles: 10.21 | GoMeb Razor Green(RETIRED) Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 10.81 |
| Sleep in Day, Treadmill run at home
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| LunarGlide (RETIRED) Miles: 10.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy treadmill run
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| LunarGlide (RETIRED) Miles: 4.10 |
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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 |
| 8.6 mile progression on the canal
PM
4.1 mile loop to Big Rock with Ken and Riley
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| Speed Goat 2 Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 10.81 |
| 8 miles easy with Jared and then added on around Kent's to make it almost 11 for the morning.
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| GoRun Ultra Road Orange Miles: 10.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 0.00 | 0.00 | 0.00 | 19.30 |
| 1.9 mile warm up with Jon
WORKOUT|WEDNESDAY
4X5K @ 5:16 avg/mile
Felt really solid for the first three sets. Last set was a struggle to hold pace at 5:25. But overall really happy with the effort and should benefit greatly from this workout
3.1 mile slow jog back home
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| GOMeb Speed 3 Black Miles: 19.30 |
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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 |
| Easy recovery run with Jon and the canal rd.
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| Hoka Clifton(RETIRED) Miles: 8.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
| Sleep in Day: Treadmill
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| | Race: |
The Classic Race (6.3 Miles) 00:33:32, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| 8.3 miles warm and cool
6.30 miles race
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| GoMeb Speed 3 Boston 2 Miles: 6.30 | LunarGlide (RETIRED) Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Easy run with Riley in Davis County
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
| Out and back on the Canal rd with Dave and some with Jon.
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| Hoka Clifton(RETIRED) Miles: 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
| Long run with Riley. Had no energy so I bailed on my workout
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| Razors Team Color Miles: 15.01 |
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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 |
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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 |
| Easy 30 on the treadmill
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| Nike FlyKnit Racer Miles: 4.20 |
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| | Race: |
Top of Utah Marathon 2017 (26.3 Miles) 02:29:55, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.30 | 0.00 | 0.00 | 0.00 | 26.30 |
| 18 mile tempo @ 5:32 pace
8.30 miles @ 6:00-6:15 pace
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| Nike FlyKnit Racer Miles: 26.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.01 | 0.00 | 0.00 | 0.00 | 14.01 |
| Loop around South Ogden and Ogden with Jon, Ken and Riley
PM
Tready at work
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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 |
| Rainy, Windy, Cold Tuesday run out in the DC.
Dave showed then bailed 4 minutes in because he was too cold.
Jared and Jason did the southh route from Kent's with me.
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| LunarGlide (RETIRED) Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
| Colwater Canyon trail climb workout. Effort roughly 34 minutes at threshold climbing pace.
Took 4 course records so the workout went well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| 9 guys this morning to start our run.
Met at the riverdale parkway and looped through the getto of Ogden.
Dave woke some homeless dude up and yelled blow me to him.
Pretty funny stuff.
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| Razors Team Color Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| Easy day on the tready. Legs are feeling a little sore due to the trail run on Wednesday. Weird!
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| GORUN 5 Night Owl Miles: 10.21 |
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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 |
| Easy 30 on the tready before heading to work
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| GoMeb Razor Green(RETIRED) Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| Stazza's 20K shunts
Average pace for the 10K on portion was 5:15 min/miles
Average pace for the 10K off portion was 6:25 min/miles
felt good for the most part. Was supposed to be around 5:40ish pace for the off portion but just didnt have it in me for some reason.
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| Razors Team Color Miles: 13.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Nine guys out this morning for a run. Good to see everyone. Did the old monroe route. Legs are super heavy from yesterdays workout. Almost time to taper for the big race!
Double
TM at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.11 | 0.00 | 0.00 | 0.00 | 9.11 |
| Cold miles with Jared. Balmy 35 degrees out
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| Hoka Clifton(RETIRED) Miles: 9.11 |
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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 |
| 2 mile warm
8 mile tempo @ 5:29 pace or +10 RDE(race day effort)
2 mile cool
Felt really good today, my down hill running form is garbage, need to get a massage so I can feel like I can extend, that will help lengthen my stride, spend less energy.
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| Razors Team Color Miles: 12.01 |
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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 |
| Davis County North with Jared, Dave and Riley.
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| Razors Team Color Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Cut the run short. Slept in a little too long. Was going to double this afternoon but I figure since the marathon is next week it will be better to rest then over do it.
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| Hoka Clifton(RETIRED) Miles: 6.70 |
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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 |
| 2.5 mile warm
4 mile tempo @5:07 avg/miles Splits- 5:08; 5:10; 5:04; 5:06
4 mile cool
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| Nike FlyKnit Racer Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 305.89 | 0.00 | 0.00 | 0.00 | 305.89 |
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| LunarGlide (RETIRED) Miles: 33.22 | Speed Goat 2 Miles: 21.71 | GoRun Ultra Road Orange Miles: 10.81 | GOMeb Speed 3 Black Miles: 19.30 | Hoka Clifton(RETIRED) Miles: 34.83 | UA Orange Miles: 62.24 | GoMeb Speed 3 Boston 2 Miles: 6.30 | Razors Team Color Miles: 62.08 | Nike FlyKnit Racer Miles: 41.00 | GORUN 5 Night Owl Miles: 10.21 | GoMeb Razor Green(RETIRED) Miles: 4.20 |
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