| 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 | | 378.52 | 0.00 | 0.00 | 0.00 | 378.52 |
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| GORUN Reds Miles: 9.20 | GoMeb Razor Miles: 57.23 | GoRun Ultra Green Miles: 27.51 | Nike WildHorse Miles: 13.22 | Adidas Supernova Miles: 22.92 | Hoka Clifton(RETIRED) Miles: 45.38 | GoRun Ultra Road Orange Miles: 64.55 | GOMeb Speed 3 Black Miles: 45.84 | UA Orange Miles: 4.20 | GoMeb Razor Green(RETIRED) Miles: 19.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.21 | 0.00 | 0.00 | 0.00 | 9.21 |
| Easy 65 minutes on the Tready. 5 minutes of PT exercises at the end of the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.52 | 0.00 | 0.00 | 0.00 | 15.52 |
| Easy run with Dave and Jason from Kents. Hip is starting to feel a little better. Restricted to 65 min runs until complete soreness is gone.
Weather was a balmy 31 degrees this morning. Seems winter is fighting to stay as long as possible up North.
PM
Out and Back run on the trail system in Layton
avg pace 6:35 min/miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Easy run with Dave in Ogden. Did the Uintah to South Ogden loop.
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| GoRun Ultra Green Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.70 | 0.00 | 0.00 | 0.00 | 19.70 |
| I decided to Dave's workout today to test the hip/groin out. I met Dave and Moss at Kneaders then we drove my car to Ken's office. Me driving up gave me a bail out if the groin started tightening up.
We warmed up a short 2 miles but it was all up hill so we were ready to go. Dave's plan was to hit around 5:50 avg. I thought that would be a great starting point. Nothing to stressful but to build some confidence if my body felt good.
Workout was 60 min tempo @ Marathon pace. We hit 5:46 avg, little quicker than Dave wanted but I think he was happy.
This is a big confidence booster for myself. I havent been able to hit a tempo run for 5 weeks it seems because of my groin. Pain would get to bad and would have to bail out. Anyway, I felt super relaxed and felt like I could've rolled today. But glad I stayed within the plan and walked a way with a good aerobic workout without any stress on the body.
cooled down for a little over a mile.
PM
5.50 miles easy on the Tready at work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.62 | 0.00 | 0.00 | 0.00 | 18.62 |
| Easy recovery miles with Dave, Jason and Riley in Layton.
PM
Double: Trails! Coldwater Loop on the BST.
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| Nike WildHorse Miles: 8.21 | Adidas Supernova Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy treadmill run. WRC Half tomorrow. Winter is supposed to be in full force, should be interesting.
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| GoRun Ultra Green Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.01 | 0.00 | 0.00 | 0.00 | 22.01 |
| WRC Half was canceled due to lightning in the area. So came home slept and did a 22 miler at 6:35 avg/pace. Nice solid end to the week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.61 | 0.00 | 0.00 | 0.00 | 17.61 |
| Nice solid run in the DC with Dave(birthday boy), Riley and Jason.
Good day get to retire my ASBs! Which means I get to break out some new Skechers GOMeb Razors, check them out here.
PM
5.10 miles on tready at work
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| Adidas Supernova Miles: 12.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Slept in today. Felt really good. Body needed it more than I thought.
Easy 30 minutes at work during lunch. Might do another 30 tonight, maybe.
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| Hoka Clifton(RETIRED) Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 0.00 | 0.00 | 0.00 | 21.40 |
| Workout|Wednesday
Solo effort today for the workout. Transitioned over to marathon training last week, and Riley is finishing up his half stuff. So solo for both of us.....
Dave was nice enough to pick me up at Kneaders in Ogden to drive me up to Kens office. We proceeded to do our normal 2.5 mile up hill warm to the trail head.
My workout was 7X2K @ 10-15 seconds faster than MP; w/1K recovery.
Splits- 6:38; 6:34; 6:41; 6:39; 6:25; 6:40; 6:39
Avg pace for 2K was 5:18 min/mile average.
Felt very solid today. Minor hip pain but still pain. But now I've seemed to get a of PF.
Hopefully I can heal that soon.
1.25 mile super slow cool down
PM
5.20 miles on the tready at work
Barely beat the 8 min/guy. Legs are zapped!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.06 | 0.00 | 0.00 | 0.00 | 16.06 |
| Easy run from the pond with Dave and Riley. The 8 min/guy used and abused us, then again had his way with us.
Only thing that was awesome this morning other than hanging out with gents was this money sunrise!
8:10 min/miles
PM
6.05 miles on the Canal
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| Hoka Clifton(RETIRED) Miles: 16.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Tready run at home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run with Brady in North Ogden.
Taking a down week. Hoping to get some inflammation out of my hip and left foot. Stinking plantar issues.
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| GoRun Ultra Green Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| Broke out some GoRun Ultras. Nice easy run with Dave, Jason, Jared and Riley.
PM
5.50 miles on the tready
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| GoRun Ultra Road Orange Miles: 5.50 |
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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 |
| Easy run in East Layton with Jared and Dave
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| GoRun Ultra Road Orange Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.63 | 0.00 | 0.00 | 0.00 | 22.63 |
| Usual Wednesday meet up.
Met Dave at Kneaders, drove to Ken's office and began our warm.
2.60 mile warm
Workout was 6X3K w/1K active jog
workout went great. I averaged 3:18 per K or 5:19 min/mile.
I've done this workout 3 times so far
Here is the progression
March 2016- 10:17; 10:19; 10:18; 10:25; 10:35; 10:23
August 2016 - 9:55; 9:47; 10:16; 9:57; 10:32; 10:51
April 2017 - 10:09; 9:42; 9:58; 9:40; 9:54; 10:01
Nice to see improvement! Feeling really good about this one.
1K cool
Total Mileage for AM- 17.53
PM
5.10 miles on the tready at work
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| GOMeb Speed 3 Black Miles: 22.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
| Recovery run in Ogden with Dave and Riley.
PM
5 miles on the Canal road in the N.O. Had all sorts of weather. Went from sunny, windy, rainy, then back to sunny.
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| Hoka Clifton(RETIRED) Miles: 5.01 | GoRun Ultra Road Orange Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ogden parkway with Jared, Dave and Riley.
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| Hoka Clifton(RETIRED) Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.11 | 0.00 | 0.00 | 0.00 | 21.11 |
| Met Dave at Ogden High an then warmed to the top of our Ogden Marathon simulator course.
4 mile warm
Workout was 12 mile tempo @ 15+ MP. Average pace was 5:38 min/miles
5.10 mile cool. Another solid week of training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.71 | 0.00 | 0.00 | 0.00 | 17.71 |
| Nice and easy with Jason, Dave, Riley and Jared in Davis County.
avg pace 7:34 min/miles
PM
5.20 miles on the treadmill at work.
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| GoRun Ultra Road Orange Miles: 17.71 |
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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 |
| 5.50 mile loop with Jared in the DC and then added almost another 5 on the rail trail solo.
Nice cool morning. Lucked out and didn't get rained on.
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| GoRun Ultra Road Orange Miles: 10.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.21 | 0.00 | 0.00 | 0.00 | 23.21 |
| Workout|Wednesday
The usual for meet up and drive to Ken's office. Today we had Bret and Matty for the warm up.
My workout was 5X4K with 1K recovery; Dave had 20X2 minutes on/off.
Run went really well again. I was able to extend from 3Ks last week to 4Ks this week at pretty much the same pace. Which was 3:19 per K or 5:20 min/miles.
Great solid workout. Feeling really confident as of late. Marathon in about a month should be a good one.
Total miles for the morning- 18.11
PM
5.10 recovery miles on the treadmill
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| GOMeb Speed 3 Black Miles: 23.21 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.12 | 0.00 | 0.00 | 0.00 | 16.12 |
| More recovery miles with Dave and Jared in the DC.
PM
Trails above my house
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| Nike WildHorse Miles: 5.01 | GoRun Ultra Road Orange Miles: 11.11 |
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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 |
| North Ogden Loop with Dave.
Big tempo tomorrow, should be interesting.
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| Hoka Clifton(RETIRED) Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.65 | 0.00 | 0.00 | 0.00 | 23.65 |
| 4.2 miles shakeout on the treadmill
Sunday April 30th (inputing as Saturday for mileage to match Strava)
4 mile warm
9.45 miles @ 5:41 avg. Was supposed to get 14. But breathing and legs were off today. Most likely some residual fatigue from Wednesdays workout.
6 mile cooldown
total mileage- 19.45
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| UA Orange Miles: 4.20 | GoMeb Razor Green(RETIRED) Miles: 19.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 378.52 | 0.00 | 0.00 | 0.00 | 378.52 |
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| GORUN Reds Miles: 9.20 | GoMeb Razor Miles: 57.23 | GoRun Ultra Green Miles: 27.51 | Nike WildHorse Miles: 13.22 | Adidas Supernova Miles: 22.92 | Hoka Clifton(RETIRED) Miles: 45.38 | GoRun Ultra Road Orange Miles: 64.55 | GOMeb Speed 3 Black Miles: 45.84 | UA Orange Miles: 4.20 | GoMeb Razor Green(RETIRED) Miles: 19.45 |
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