| 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 | | 416.54 | 0.00 | 0.00 | 0.00 | 416.54 |
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| GoRun Ultra Green Miles: 101.80 | Adidas Supernova Miles: 33.73 | Hoka Clifton(RETIRED) Miles: 65.51 | SKECHERS GOmeb Speed 3 # 2 Miles: 20.50 | GoStrada 2 Miles: 11.40 | GoMeb Razor Miles: 109.12 | GORUN Reds Miles: 23.82 | GoMeb Speed 3 Boston 2 Miles: 22.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.53 | 0.00 | 0.00 | 0.00 | 16.53 |
| Easy miles with Riley, Jason, and Jared out in Layton. Legs felt a little better today but still pretty tired. Going to be some nice easy slow runs all week.
PM
Tready run at work
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| GoRun Ultra Green Miles: 16.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.21 | 0.00 | 0.00 | 0.00 | 18.21 |
| Easy pace with Matty and Riley in South Ogden. Headed towards tempo loop in Uintah then made our way towards the hospital. Nice hilly route.
PM
7.2 miles on Tready watching Season finale of Oak island.
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| GoRun Ultra Green Miles: 18.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| 10+ miles with the Politically Correct Ogden Crew around O-town.
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| Adidas Supernova Miles: 10.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.11 | 0.00 | 0.00 | 0.00 | 20.11 |
| AM
12.01 miles. 6 with Jonny and 6 solo.
PM
8.10 miles on Tready watching the rest of the season finale of Oak Island Mystery
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| GoRun Ultra Green Miles: 20.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.73 | 0.00 | 0.00 | 0.00 | 17.73 |
| Northern Utah got another snow storm last night that brought icy roads this morning.
Met Riley, Dave and Jared out in Davis County. Headed to the parkway system which was actually quite warm do to the wind at our backs. But coming back North it got pretty windy and cold.
So done with this winter already. Hopefully we can see the light at the end of the tunnel soon enough. Oh wait? Light? Nevermind they are taking the light away from us this weekend as well! Stuff daylight savings!
PM
6.20 miles @ 7:15 pace on the Tready at work.
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| Hoka Clifton(RETIRED) Miles: 17.73 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Home today with some sick kiddos. Jumped on the Tready while they napped. Nice easy paced run.
Avg pace 7:01
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| GoRun Ultra Green Miles: 13.10 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Workout|Wednesday
Met the Cookie Monster at 5:30 at Kent's market. Riley was nice enough to do my warmup with me and then go on his way with his recovery day since he worked out yesterday.
Warm up was a little over 4 miles with strides.
Workout today was 20X600 @ 10K effort. To be quite honest I was pretty anxious to do this workout. Didn't seem to hard but did at the same time.
Plan was start the workout around 5:13 pace which was my 1K average a couple weeks ago then break it down into the pace I wanted for 3/4s of the workout.
Well first rep was @ 1:51(little under 5 min/pace) so I just rolled with that the rest of the workout.
Overall for the workout I averaged 1:52; right at 5 min/pace. Workout was actually harder than I thought. Recovery was supposed to be a 1 minute jog, but it ended up being more like 20 second walk to gather myself and then 40 second jog.
Cool down was just shy of 1.5 miles
Another great confidence booster moving forward. Glad to have another workout under my belt. Thanks Riley for the warmup and thanks Johnny Boy for the workout!
PM
5.70 Tready miles
7:43 avg
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| SKECHERS GOmeb Speed 3 # 2 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Recovery run with Riley, Jason, and Dave in East Layton.
Legs were blown. Stomach wasnt to happy this morning either. Felt really dehydrated. Need to be better on recovering between runs.
PM
Tired legs. Easy 5K on the Tready.
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| Hoka Clifton(RETIRED) Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 80 minutes on the treadmill. Legs feel substantially better then yesterday.
Avg pace 7:01 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.45 | 0.00 | 0.00 | 0.00 | 17.45 |
| 6.30 mile warm
10 mile tempo
1.15 cool
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.02 | 0.00 | 0.00 | 0.00 | 18.02 |
| Daylight theft run with Riley and Jared. Did a new loop from Kent's today. Headed another mile south to Layton Parkway then headed east to Layton Commons park and hit the trail system back to Kents.
PM
6.30 miles on the tready at work
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| Hoka Clifton(RETIRED) Miles: 18.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.42 | 0.00 | 0.00 | 0.00 | 10.42 |
| Easy run in the D.C. with Jason, Dave, Riley and we even had a Wolpert sighting. Hip is still pretty tight along with my groin. Hopefully just some lite stretching and some foam rolling will help it out. Big boy workout tomorrow.... Going to be insane!!
avg pace 7:42 min/mile
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| GoRun Ultra Green Miles: 10.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
| Workout|Wednesday
4 mile tempo 5min jog; 5X1K with 2 min active recovery; 6X500 with 1 min active recovery
4 mile warm with Riley, Moss, and Bryant
4 mile tempo @ 5:33 avg
5 min jog
5X1K @ 5:12 avg with 2 min active recovery
6X500 @ 4:58 avg with 1 min active recovery
Little over 1 mile cooldown
Slowly see improvement on these workouts which is great. Awesome temps this morning as well, good way to start out the day.
PM
Recovery miles on the Tready at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Recovery miles on the treadmill at home
PM
Canal Road, out and back heading south
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| GoRun Ultra Green Miles: 10.10 | Adidas Supernova Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| North Ogden to Pleasant View loop.
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| Hoka Clifton(RETIRED) Miles: 10.35 |
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| | Race: |
WRC 10 Mile (10.07 Miles) 00:59:50, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 4.40 mile warm with strides
10 mile tempo run on the WRC 10 mile course.
Had a workout that consisted of 5 at Marathon pace; 3 at half and 1 mile fast finish.
I hit the first 4 miles at pace then took the hills somewhat conservative but when the hills were done my legs never seemed to come back. Been having issues with my hip and groin and I have been losing a lot of extension when I am doing tempos. Anyway I became relaxed with the pace and settled. A little after 9 miles I decided to take a peak to see who was behind me. I realized that my gap wasn't as big as I thought so I snapped out of the easy pace and pushed the last half mile or so.
Good solid workout. Slowest I've ran the course but it happens. Most importantly I need to find out what's going on with my hip and groin.
2 mile cooldown.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.72 | 0.00 | 0.00 | 0.00 | 16.72 |
| Monday Funday from Kents in the D.C.
Met Riley, Dave, Jason and Jared at Kents. Headed out south on the rail trail and then made our way back North by the Layton Parkway. Nice solid 11+ mile loop.
Hip and groin are doing a little better today. Still pretty weak though. Feels like I am about to 80% weight bearing on the right leg. Great step in the right direction. Maybe an easy high mileage week without workouts to let the muscles get some strength back. Just going to play it day by day.
Avg pace 7:34 min/miles
PM
5.11 miles on the treadmill at work
7:27 min/miles
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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 |
| Jaunting around Davis County with Dave and Riley. Good easy run finding some new running locations.
Groin still hurts. The only positive thing is that it hasn't gotten any worse since last week.
PM
3,32 miles on the treadmill, shakeout miles for tomorrows workout
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| GoRun Ultra Green Miles: 13.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.25 | 0.00 | 0.00 | 0.00 | 21.25 |
| 4.3 mile warm with Dave, Jared, Riley and Moss
Workout
3X(1 mile @ HMP; 90 second jog; 1 mile @ 10k effort; 3 min jog)
5 min jog
6X600 @ 5K effort
1.21 mile cooldown
Workout was pretty good. Having some hip and groin issues still. so the pace and extension on my stride isn't great at the moment. Hopefully it can get better soon.
PM
5.60 miles on the treadmill at work.
7:30 pace
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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 |
| Super slow recovery day. Also with rain, wind, and a half flooded parkway system, that didnt help the pace out either.
Ran the 31st parkway with Dave, Riley, and Matty. Heading out there was a spot that had some water on it where we had to go around. Coming back in it was shin deep across the entire path. So much water coming out of the mountains. Spring will be interesting once we get the real run off.
PM
7.10 miles on the Tready at home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Sleep in Day- Tready run at home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.04 | 0.00 | 0.00 | 0.00 | 18.04 |
| Long run with Jake, Riley, Dave and Bryant.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.51 | 0.00 | 0.00 | 0.00 | 18.51 |
| Easy run with Dave, Riley and Bryant in Davis County. Awesome morning, temps were perfect.
PM
Double:Tready run at work
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| Adidas Supernova Miles: 18.51 |
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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 |
| Met Dave and Riley in South Ogden. Headed up to Skyline and down to Weber State. Looped into South Ogden and back.
Cold morning with some cold wind today. Also stomach didnt feel so good this morning, need to hydrate alot today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.11 | 0.00 | 0.00 | 0.00 | 22.11 |
| 4 mile warm
7X2K fail.
Little over a mile cool
Still having this hip and groin issue. Ran the first 2K at 5:20 pace and felt great, also very optimistic. During the 2nd set I started getting some tightness in my hip again which slowed me to about 5:32 average. By the middle of the 3rd set tightness in my hip radiated down to my groin and down the inner part of my leg. Called the workout. This is getting frustrating but at the same time I have done nothing to get it better. I have just been very hopeful it will start feeling better without any downtime.
PM
Double- 6.4 miles on the tready at work
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| GoMeb Speed 3 Boston 2 Miles: 22.11 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| Easy run around east layton with Dave and Riley.
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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 |
| Easy out and back on the trail from my place.
Has a deep tissue done yesterday for my hip and felt that it helped a lot. Still not better but a great step in the right direction.
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| Hoka Clifton(RETIRED) Miles: 9.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 416.54 | 0.00 | 0.00 | 0.00 | 416.54 |
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| GoRun Ultra Green Miles: 101.80 | Adidas Supernova Miles: 33.73 | Hoka Clifton(RETIRED) Miles: 65.51 | SKECHERS GOmeb Speed 3 # 2 Miles: 20.50 | GoStrada 2 Miles: 11.40 | GoMeb Razor Miles: 109.12 | GORUN Reds Miles: 23.82 | GoMeb Speed 3 Boston 2 Miles: 22.11 |
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