| 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 | | 82.65 | 0.00 | 0.00 | 0.00 | 82.65 |
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| Skechers GORun Strada Miles: 47.94 | SKECHERS GOmeb Speed 3 # 2 Miles: 12.20 | GORun Ultra Road Miles: 10.01 | SKECHERS GOMeb Speed 3 Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.11 | 0.00 | 0.00 | 0.00 | 15.11 |
| Moderate Monday Fail
Met at 5 with Ken, Riley and Matt. Did one loop around the Hospital then came back for Denver.
Started the progression which is our normal Monday Route. I felt pretty tired to begin the day but still had a pretty solid run going though 10 miles. Climbing from Riverdale Rd. into the terrace my legs just came off. Was heavy, tired, and just blah. So I threw in the towel for the progression. Jogged the last 4 miles back.
Not really disappointed with how the run went. My mileage is going up, and I had a solid 20 on Saturday which I'm sure had to do with the residual fatigue today. Anyways this is all mumble, still a solid 15 to start the day.
Progression splits- 7:55; 6:31;6:23; 6:11; 6:08; 5:56; 6:01; 5:53; 6:09; 713(hill mile).
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| Skechers GORun Strada Miles: 15.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.42 | 0.00 | 0.00 | 0.00 | 15.42 |
| Met Jon, Bret, Riley and Matt at the Ogden Parkway/Rainbow Gardens. Jon, Bret and Riley went on to do trails where Matt and I stayed on the Parkway and did an out and back. Stomach wasnt to happy this morning. Multiple secret bathroom stops. Also it was cold this morning, weather said it was 24. Really, Really excited for Spring and Summer.
PM
5.31 miles to Woodruff Auto to pick up my car.
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| Skechers GORun Strada Miles: 15.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| Workout|Wednesday 21St. Pond
Good group for a workout today. Ken, Riley, Moss, Denver and Matt and I.
4 miles up the parkway w/1 by 30 second stride
4 mile tempo- Splits 5:14; 5:14; 5:14; 5:19 (21:01) 5:15 avg/pace
1 mile jog
4X400|2X200
Splits- 71; 72;68;71;31;31
1mile cool down
Total mileage 12.20
PM
Double: 5K on the TM
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| SKECHERS GOmeb Speed 3 # 2 Miles: 12.20 |
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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 |
| Got to sleep in an extra 30 minutes today which felt great, but 5:30 is still stinking early. Drove to Smith's on Country Hills and did a solo loop around Ogden and South Ogden.
Legs felt surpisingly good today for a recovery run.
avg pace 7:15 min/miles
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| Skechers GORun Strada Miles: 10.61 |
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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 |
| Out and Back on the canal road. Bit muddy on some spots, and some snow but for the most part was quite enjoyable.
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| GORun Ultra Road Miles: 10.01 |
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| | Race: |
SLTC 15K (9.4 Miles) 00:50:25, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| 2.60 mile warm
First time running this race and it was quite enjoyable. Not much to it, just a simple out and back, flat, easy to gage the pace.
During the race the pack separated almost immediately by the first mile. After mile one I started working with Benjamin for about the first 5K. Then he started fading back a bit so I set my sight on Nate up ahead and was only 10 seconds back from him at the turn around. I stayed patient and eventually caught him a little after the 10K. Held that spot for maybe 2-3 minutes then he caught back up. We talked for a second and ran together til mile 8. He then gapped me a little bit. He ended up getting me by about 10 seconds. My overall goal was to come in around 50:00 minutes so I was a little off. But training is going well and fitness is going in the right direction so no excuses.
Congrats to Riley for taking down Krongs course record, also on getting the Win for this race.
4.20 mile cool down.
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| SKECHERS GOMeb Speed 3 Miles: 9.40 | Skechers GORun Strada Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.65 | 0.00 | 0.00 | 0.00 | 82.65 |
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| Skechers GORun Strada Miles: 47.94 | SKECHERS GOmeb Speed 3 # 2 Miles: 12.20 | GORun Ultra Road Miles: 10.01 | SKECHERS GOMeb Speed 3 Miles: 9.40 |
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