| 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 | | 173.53 | 8.06 | 0.00 | 0.00 | 181.59 |
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| LunarGlide 3 (Black) Miles: 15.70 | Nike Pegasus 28+ Miles: 9.15 | Altra Instinct Miles: 63.86 | NewBalance Minimus Miles: 1.50 | Lunar Racer LIME Miles: 8.65 | Iso Transition Miles: 25.25 | LunaRacer (black) Miles: 28.63 | Nike Pegasus 28+ White Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
| Attempted to hit 10 miles today. Another epic fail, knee is still hurting pretty bad. Thinking of hitting up Dr. Pepper Murray in bountiful, the feeling I have with this knee I think is beyond ITB just doesnt feel like its ITB anymore. The pain is sharp and in a localized area, so we will see whats up. avg pace 7:20 min/miles
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| LunarGlide 3 (Black) Miles: 6.85 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 8.40 miles in 60 minutes today, Minor to no pain. Knee is really confusing me, Saturday couldn't even make it 7 miles today made it over 8 miles and added an extra mile with my son Jaerdan. Had a recommendation to take Glucoseamine so bought a bottle of that so I guess we will see |
| Nike Pegasus 28+ Miles: 1.00 | Altra Instinct Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Swam this morning for 60 minutes @Weber State, then attempted to run this evening and made it 10 minutes. Knee is really sore, just don't know what to say. Pain very tender on Lateral side. Getting a little worried just because my 16 week training schedule is coming up sooner then later for the Boston Marathon. Hopefully I can figure something out. |
| NewBalance Minimus Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
| Easy run with Jon Heslop, Nice and slow avg/pace 8:30 min/miles.
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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 |
| First run since post injection. So I want to apologize to Matt Poulsen because he told me to only go 2-3 miles today which was the original plan. But after 3 miles I decided to do 4 and then 5 until I reached 60 minutes. Felt really good! First run since the STG marathon that I have felt no pain whatsoever. So Matt sorry and thank you!! Glad to get out today though with Bret, Bryant and Jon. Fun to run with guys again. Plan this week is to take every run super easy then next start incorporating some fast miles until January then hit the track hard from there til Boston. Avg pace today was roughly 7:10 min/miles |
| Altra Instinct Miles: 8.40 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 0.00 | 8.85 |
| Good to get out for another run today. Pace was slow and easy, towards the end of the run I was really feeling fatigued due to the fact that this was my first back-to-back run in a long time. 65 minutes @ avg/pace 7:35 min/miles |
| LunarGlide 3 (Black) Miles: 8.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Got out today before heading to work. With the new baby in our house I think I have been averaging 3 to 4 hours a sleep for the last 12 days. So for me right now to get up at six in the morn just isn't happening. Left the house around noon did a solid loop through north Ogden an pleasant view. Good mix of uphills and rollers. Avg pace was 7:05 min miles. Legs feel tired but are definitely coming around. On the side note I have dropped 5 pounds in the last 3 days, good to be running again! |
| Altra Instinct Miles: 9.40 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Met up in North Ogden in Riley for an easy run. Climbed up to the Canal Rd and did some single track trail for a bit then ended the run back on the road. Good run for me pace was right where I needed it to be. Thanks again to Riley for coming up North for a good morning. Avg pace 7:24 min/miles
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| Nike Pegasus 28+ Miles: 8.15 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| 60 minute run on the TM. Through 2 miles in @ 6 min pace and 5:56. Wanted to go longer but not going to lie I started to feel the ITB a little bit. So definitely need to watch things and listen to the body. Good run for me and good to get back into things. Avg pace today 6:55 min/miles |
| Lunar Racer LIME Miles: 8.65 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Easy miles on the TM avg pace 7:24 min/miles Followed up by 10 minutes on the foam roller and an ice bath. |
| Iso Transition Miles: 8.15 |
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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 |
| Got out late this morning for my run. Felt terrible was supposed to meet up with Riley, Ken, Jon and Bret early this morning but gotten woken up by a text from Riley. Slept straight through my alarm! Today was cold with a nasty wind from the West. But great run for today. Avg pace 6:51 min/miles Followed up by 10 minutes on the foam roller. |
| Iso Transition Miles: 8.80 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| easy run on the TM followed up by 10 minutes on the foam roller.roller. |
| Iso Transition Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 3.01 | 0.00 | 0.00 | 9.32 |
| 3.30 mile warm @ 7:25 min/miles 3 mile tempo @ marathon pace splits- 5:54; 5:44; 5:39 avg pace 5:45 min/miles Workout went better then expected was shooting for just 6:00 min/pace but after the first mile legs loosened up and felt great. Kept pace honest wanted to run harder and farther but I know I have to be patient and build back up slowly.
3.02 cooldown @ 6:35 min/miles Finished up with 5 minutes on the foam roller
Things are starting to come around. ITB is feeling better not 100% yet but better. I have been doing the Foam Roller consistantly this week and just in 4 days its amazing how much better my hamstrings feel and my ITB. Still taking Naproxin for anti-inflammatory and that seems to be helping too.
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| LunaRacer (black) Miles: 9.32 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 60 min run from my house, got out around 11:30. Nice and sunny and the second day wearing compression shorts and long sleeve shirt. Knee was a little tender today, so around 20 minutes just stopped and stretched for a minute and it seemed to help. Managed 6:15 pace for the last 40 minutes of my run. Overall pace was 6:31 min/miles |
| Altra Instinct Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| 75 minute run with Bryant, Jon, Riley and Ken. Met at Riley's house in South Weber. Ran with the group for 50 minutes before turning back. Good week for me and the knee is getting better daily. So lets knock on wood that the ITB doesn't come back. avg pace today was 6:35 min/miles
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| LunaRacer (black) Miles: 10.90 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| Easy run on the Canal. Sort of cool today. Started snowing while on the trail and I was the only one running up there. Just the sound of snow and shoes hitting the dirt, probably the best sound in the world. avg pace 6:58 min/miles
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| Altra Instinct Miles: 10.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.06 | 0.00 | 0.00 | 0.00 | 9.06 |
| MERRY CHRISTMAS!!! MIDNIGHT RUN with Jon from my house. This was fun mostly running right down the middle of the roads. Jon and I were thinking when we saw cars, what are they doing at this time and of night then we realized they were probably thinking the same thing about us!
Hit the canal rd loop from my house. avg pace was roughly 7:05 to 7:10 min/miles
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| Altra Instinct Miles: 9.06 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.41 | 0.00 | 0.00 | 0.00 | 8.41 |
| Easy run on the TM looking out the window at the dumping snow! Winter officially lame! Avg pace 7:05 min/miles |
| LunaRacer (black) Miles: 8.41 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.05 | 0.00 | 0.00 | 9.05 |
| Aerobic Builder 15 minute warm 30 minutes @ 5:58 pace 15 min cool
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| Altra Instinct Miles: 9.05 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran through pretty much all over Pleasant View and North Ogden. Got out around 12:30, nice and sunny still a little cold but long sleeve shirt and 3/4 tights were perfect. Legs felt really good average pace was 6:25 min/miles. Most of the miles though were 6:10 to 6:20 splits. Run was 80 minutes.
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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 |
| Easy 70 minute run on the TM. Not sure of the pace, watched a bunch of Josh Cox running videos on you tube while running. I think he is the most underestimated elite runner in my opinion. The guy does a lot for the community he lives in, he is religious, just an overall great guy. Would like to meet and talk with him one day. Bucket list for sure.
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| Nike Pegasus 28+ White Miles: 9.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 173.53 | 8.06 | 0.00 | 0.00 | 181.59 |
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| LunarGlide 3 (Black) Miles: 15.70 | Nike Pegasus 28+ Miles: 9.15 | Altra Instinct Miles: 63.86 | NewBalance Minimus Miles: 1.50 | Lunar Racer LIME Miles: 8.65 | Iso Transition Miles: 25.25 | LunaRacer (black) Miles: 28.63 | Nike Pegasus 28+ White Miles: 9.50 |
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