| 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 | | 84.45 | 0.00 | 0.00 | 0.00 | 84.45 |
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| Skechers GORun Strada Miles: 44.98 | GORun Ultra Road Miles: 10.61 | SKECHERS GOmeb Speed 3 # 2 Miles: 25.75 |
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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 |
| Moderate Monday
Met up with Jon and Ken at Smiths. Weather was awesome thsi morning, light rain to start but stopped shortly in and a whopping 41 degrees! Felt so good! Started pretty conservative for the first mile with a Secret Bathroom stop. Then started rolling from there.
Splits were 801;609;628;611;609;605;610;609;607;608;621;548;556. Cool down for 2 miles at 746 and 804. Great run again. I think it was a little quicker than last week. Hills felt harder this week and Ken gapped me by 10 seconds or so caught him on the flat and then finished a little back off the last mile.
overall avg pace was 6:31 min/miles
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| Skechers GORun Strada Miles: 15.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
| Solo run from Smith's. Ran to the top of Skyline then made my way South. Dropped down to Combe, made a small loop in South Ogden, then headed back to Smith's. Took it pretty chill today, nice and relaxing recovery run.
7:32 min/mile
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| GORun Ultra Road Miles: 10.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.77 | 0.00 | 0.00 | 0.00 | 17.77 |
| Workout/Wednesday
Met Moss, Jason, and Ken at the Pond. Did a long warmup of 6.5 miles with 2X30 second strides.
Workout was 20X400 @75 pace with 60 second rest. Workout went fantastic and for the most part felt pretty easy. Last 4 were getting tough because pace dropped but thats expected.
Last 8 Ken and I started dropping the pace. 64s were Kens fault. But workout went better than planned. Great motivation moving forward.
Jason was about 3 seconds ahead for the first 14 repeats then was with us for the last 6.
Moss did 16X400 and 4X200. Great workout for him. He hit same pace as us for the 16.
Splits- 72;74;72;75;72;75;73;75;72;74;72;73;71;71;68;69;64;70;64;70
Overall avg of 71.3 (4:46 min/mile)
2.40 mile cooldown with Jason and Ken
PM
Double: 3.11 on the TM
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| SKECHERS GOmeb Speed 3 # 2 Miles: 5.75 | Skechers GORun Strada Miles: 8.91 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
| Met Denver at Smiths. Did the same route that I did on Tuesday. Legs were hammered! With 2 runs yesterday and 2 hours of Basketball it was rough going this morning. Glad pace didnt matter, love/hate relationship with recovery days.
8:13 min/mile
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| Skechers GORun Strada Miles: 10.61 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
| Little stroll through North Ogden.
7:04 min/miles
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| Skechers GORun Strada Miles: 10.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run/Workout
Met Riley at the pond. Started our warm up and the plan was to do 3X5 mile at Marathon pace. But I felt that was a pretty big workout right now so Riley suggested our 3-2-1 breakdown. I was more on board with that one so that was the workout for the day.
5 mile warm. 3-2-1-800-400 w/1:1 rest, 1.5 mile cool
Splits for the workout was:
3 mile (16:32)
2 mile (10:25)
1 mile (4:58)
800 (2:27)
400 (64)
Really, really happy with thos workout today. Have been feeling great the last 2 weeks and been nailing workouts and getting some good confidence. Riley was solid today like always. Good to have him up front so I can gaige on where I am at. I have work to do still, but slowly getting fit again.
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| SKECHERS GOmeb Speed 3 # 2 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.45 | 0.00 | 0.00 | 0.00 | 84.45 |
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| Skechers GORun Strada Miles: 44.98 | GORun Ultra Road Miles: 10.61 | SKECHERS GOmeb Speed 3 # 2 Miles: 25.75 |
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