| 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 | | 82.67 | 0.00 | 0.00 | 0.00 | 82.67 |
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| Skechers GoRun 2016 Miles: 19.31 | Skechers GORun Strada Miles: 21.91 | SKECHERS GOMeb Speed 3 Miles: 14.00 | GORun Ultra Road Miles: 10.05 |
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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 |
| Progression run with Ken and Riley. Felt great for the most part. Had some good splits going up the hills but still need to get quicker.
Avg pace 6:34 min/miles
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| Skechers GoRun 2016 Miles: 15.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.81 | 0.00 | 0.00 | 0.00 | 11.81 |
| Met at Smith's off of Country Hills did the South Ogden recovery loop. Denver branched off around 4 miles and headed back. Riley and I kept going.
At the end of the run we did 6X7 second hill sprints with full recovery. First one felt horrible, but the last 5 felt great.
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| Skechers GORun Strada Miles: 11.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Workout|Wednesday
Warmed up with Ken and Riley from Smith's to the Ogden track.
Did 4X100 meter strides
Workout
5X2K and 4X400 with 400 active recovery
Plan was to go out around 5:18 pace since that was what I did 1K repeats a month ago.
Splits- 6:36;6:35;6:30;6:36;6:29 overall avg pace was roughly 5:11 min/miles
Did 4X400 pacing Ken on his last 2 reps of 2Ks
Went 79, 78, 76, 75.
Cooled a little over 2 miles back to Smith's.
So within a month I have successfully transitioned from 1K to 2K at the same pace and if not a little quicker. Great positive motivation! Love seeing slow fitness gains. Body is taking in the miles and workouts are feeling great. Have nothing to complain about.
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| SKECHERS GOMeb Speed 3 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM
10 recovery miles with Matt and Jason around South Ogden.
PM
3.10 easy on the TM
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| Skechers GORun Strada Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| AM
10 rugged miles with Riley. Ran the first couple with Matt and Denver then they headed back. Riley and I proceeded up to the trails and then ended the run with 6X7 second hill sprints.
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| GORun Ultra Road Miles: 10.05 |
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| | Race: |
WRC 10 mile (10 Miles) 00:58:12, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.60 | 0.00 | 0.00 | 0.00 | 18.60 |
| WRC 10 mile
Showed up around 7am and warmed up for a little over 4 miles with Matt and Denver. Switched the shoes to flats and did some strides.
Beginning of the race I talked to Anthony a bit who ended up winning the race. As the gun went off we took it pretty chill and talked for the first mile. 2nd mile we started dropping the pace which we roughly hit around 5:04. The next mile Anthony got a little gap on me going up the hill by Mt. Ogden he maintained that gap for the next 2 miles. Now between miles 5-7 the gain is about 500 ft. My legs felt way heavy. Thinking due to the workout on Monday and 2K repeats on Wednesday. Anyway Anthony now had a little over a minute lead and maintained that to the finish. He ran a high 56 and did it pretty easily. I was a little over 58 minutes.
My time was slower than years past and I am okay with that. My mileage has been the highest and most consistent than ever before. Light at the end of the tunnel is Ogden Marathon. So I hope the training will transition to a great race.
Course was a little longer than years past. Usually we started in the east parking and this time we were in the southeast corner comparing distance from years past it was .10 longer this year, but not a big deal.
Cooled down with Anthony and Matthew for a little over 4 miles.
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| Skechers GoRun 2016 Miles: 4.30 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.67 | 0.00 | 0.00 | 0.00 | 82.67 |
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| Skechers GoRun 2016 Miles: 19.31 | Skechers GORun Strada Miles: 21.91 | SKECHERS GOMeb Speed 3 Miles: 14.00 | GORun Ultra Road Miles: 10.05 |
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