| 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 | | 279.91 | 26.27 | 0.00 | 0.00 | 306.18 |
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| GoMeb Speed 3 Boston 2 Miles: 26.27 | Hoka Clifton(RETIRED) Miles: 36.54 | GoRun Ultra Green Miles: 73.99 | GoSpeed 2 USA Miles: 25.65 | Skechers GORun 4 Bright Green Miles: 34.76 | GoMeb Speed 3 Boston Miles: 12.01 | GoStrada 2 Miles: 39.62 | SKECHERS GOmeb Speed 3 # 2 Miles: 20.70 |
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| | Race: |
St. George Marathon 2016 (26.27 Miles) 02:23:29, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.27 | 0.00 | 0.00 | 26.27 |
| I guess fantasy sports are real...
Had a great day and PR at the STG Marathon. Will write a race report as soon as I can get to a computer. Congratulations to Riley for winning the race with a huge PR!!
Alright for those who read my blog or follow me still. Here is a simple race report from the STG Marathon.
Leading up to the race I had a solid year and some fast "fantasy" PRs as such in the Half. Was really focused on doing workouts with a downhill grade to get the legs ready for the pounding. Coming into the top of utah half I had a solid course PR but as the weeks progressed after I never seemed to come out healthy from that race. I struggled with workouts, my weight was low, really felt exhausted. Well about 10 days before STG I started coming out of the slump but felt like I never recovered to 100%. Going into STG I was hoping to salvage out a good race.
Morning of the race I had some toast and UCAN for breakfast. Picked Riley up and headed to the start. About 40 minutes before the race I had another serving of UCAN, hit the bathroom, stretched and felt solid and ready to go.
Plan for the race was to focus on about 5:30 avg for the race. Figured it was doable and would still bring me a PR.
Talked to Nate before the race and it seemed like we had the same idea for the first half of the race so as the gun went off we started working together immediately. Tagged onto the lead group for 2 miles then they took off. Nate and I stayed content and started working the downhill portion of the course. We passed a BYU grad around mile 7 looked like he was having some calf or achilles issues. Nate and I hit Veyo together with about a 5:25 avg pace. He gapped me a bit on Veyo. I closed the gap and came within 10 seconds around mile 11. After this mile I passed Toshio Suzuki(Ibigawa Winner) and that pretty much sums up the race. Came through the half around 1:12:30. Little slower then I wanted. Then slowly picked up the pace. Last half was pretty boring for the most part. Didnt pass one runner though I could see the group ahead. Around mile 20 Ken Richardson jumped in and ran with me the last 10K which was nice to have some company. Overall came into the finish with a 71 minute second half and a 2:23:29 finish time, 8th place overall.
Overall somewhat disappointed with my race. Felt like I trained for a better time. Also I am my worst critic and never satisfied with my success or overall result. Also felt like I might've over raced during the summer and early fall. Which I will watch next year if I want a better result.
Looking to the positive. Had a nice course PR and I'm hungry for better times.
Great day for the Ogden Crew though. Finished 1-2 and 8th. Really happy for Riley and Bryant. Both ran a killer race and pushed eachother to the limit. Always fun to see.
Congrats to all the finishers.
Link to Strava for my splits
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| GoMeb Speed 3 Boston 2 Miles: 26.27 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in Snow Canyon
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.31 | 0.00 | 0.00 | 0.00 | 4.31 |
| 4.31 miles in mesquite before heading back north
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| Out and back on the canal road in North Ogden
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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 |
| Out and back on canal. 6:49 avg |
| Hoka Clifton(RETIRED) Miles: 8.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Nice and easy out and back with Jared and Bret into North Ogden from the Ogden North Nature Center. Legs are feeling good and ready to roll again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| DC Run today with Jared, Dave, Riley, Bryant and Denver. Beautiful morning 60 degrees. Had a nasty fall about 6 miles into the run. Road rash on my hand, back, and arm.
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| GoRun Ultra Green Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.32 | 0.00 | 0.00 | 0.00 | 12.32 |
| PM
4.21 miles easy on the Treadmill at work.
PMM
Double on the Riverdale parkway.
Avg pace 6:19 min/miles
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| GoSpeed 2 USA Miles: 12.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 13.01 |
| DC Run with Jared and Dave. Nice low 40s morning. Will take that for the next 2 months or so.
PM
Run up to big rock with Jaerdan |
| Hoka Clifton(RETIRED) Miles: 9.01 |
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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 |
| Nice sleep in day. Enjoyed a treadmill run while watching SportsCenter. |
| GoRun Ultra Green Miles: 9.11 |
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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 |
| Met Jared and Dave to join with them in their workout they were doing.
We warmed up to 5 miles then hit a 60 minute tempo run @ around 5:55 min/avg.
Then cooled down for 2 miles.
Avg pace for entire run 6:45 min/miles
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| Skechers GORun 4 Bright Green Miles: 18.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.14 | 0.00 | 0.00 | 0.00 | 17.14 |
| Monday Mini Loop in Ogden. Nice mix of a group today. Ran with Jared, Dave, Riley, Amber and Sariah. Weather was nice and wet. I always enjoy a rainy run every now and then.
pm
Double: Easy 30 minutes on the Treadmill at work.
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| GoRun Ultra Green Miles: 17.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| am
5 miles on the treadmill at work
pm
9 miles on the parkway with Ken.
Avg pace 6:57
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| GoRun Ultra Green Miles: 14.02 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
| Rust Buster Fartlek with Ken and Riley.
Warm with 6X20 second strides
Fartlek 1-2-3-4-5-4-3-2-1 @10K pace with 1 minute active recovery
A little over 2 mile cool
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| GoMeb Speed 3 Boston Miles: 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.36 | 0.00 | 0.00 | 0.00 | 17.36 |
| Way cold morning in the South Weebs. Good conversations though with Bryant, Riley, Jared and Denver.
PM
Double with Riley and Dave on the 31st street river parkway.
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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 |
| Easy loop in north Ogden with Dave.
Avg pace 7:16 min/miles
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| Hoka Clifton(RETIRED) Miles: 10.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 0.00 | 0.00 | 0.00 | 20.70 |
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Met Riley out in West Haven. Our workouts are slowly transitioning to flat so we can train for non-fantasy PR marathon.
Warmed 6 miles. Goal was 10 mile tempo at 30 seconds slower then STG, then cool.
For some reason my Garmin was picking up weird signals and jumping all over the place. So during the tempo I just made sure I saw Riley the whole time which made my tempo a little quicker overall. Hit 5:42 pace was supposed to be 5:55. Felt comfortable for the entire tempo.
Cooled 4.70 miles
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| SKECHERS GOmeb Speed 3 # 2 Miles: 20.70 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 13.01 |
| Ogden Mini-Loop with the O.C, Another rainy Monday. Though I will take the rain anyday other than snow.
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| GoRun Ultra Green Miles: 13.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.33 | 0.00 | 0.00 | 0.00 | 13.33 |
| 3 mile warm
17X1 minute @ 2 mile pace. 1 minute active recovery between sets.
Workout felt pretty good. Have a lot of work to do still but seeing small gains. Also the faster paces don't feel as tough. Granted today I did a 1 minute session but I am hoping that I will be able to hit the same pace when the workouts get longer.
Paces ranged from 4:29 pace to 5:04. Workout was on the downhill tempo route.
PM
4.21 easy on the treadmill
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| GoSpeed 2 USA Miles: 13.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Early solo start this morning. Canal rd route in North Ogden
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.02 | 0.00 | 0.00 | 0.00 | 17.02 |
| Run the Breezy with Riley, Denver, Jared and Matty.
Nice warm morning. Been having issues with my Garmin 620. GPS has been acting up on distance, pace, maps, etc. Hopefully I can figure it out whats wrong soon.
PM
8 miles on the trails above my house
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| Hoka Clifton(RETIRED) Miles: 9.01 |
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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 |
| Awesome Friday group this morning. 8 guys total. Way fun casual run.
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| GoRun Ultra Green Miles: 10.01 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.54 | 0.00 | 0.00 | 0.00 | 12.54 |
| Easy run with 6X45second pickups @ 5K pace. 2 min recovery. Ran with Dave, Jared, Taylor, Addison, Brayden.
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| Skechers GORun 4 Bright Green Miles: 12.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.21 | 0.00 | 0.00 | 0.00 | 4.21 |
| Easy treadmill miles.
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| Skechers GORun 4 Bright Green Miles: 4.21 |
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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 run with Dave, Ken and Riley. Legs were a little tired do to the little pickups on Saturday.
Weird!
Happy Halloween!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 279.91 | 26.27 | 0.00 | 0.00 | 306.18 |
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| GoMeb Speed 3 Boston 2 Miles: 26.27 | Hoka Clifton(RETIRED) Miles: 36.54 | GoRun Ultra Green Miles: 73.99 | GoSpeed 2 USA Miles: 25.65 | Skechers GORun 4 Bright Green Miles: 34.76 | GoMeb Speed 3 Boston Miles: 12.01 | GoStrada 2 Miles: 39.62 | SKECHERS GOmeb Speed 3 # 2 Miles: 20.70 |
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