| 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 | | 330.39 | 0.00 | 0.00 | 0.00 | 330.39 |
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| Nike WildHorse Miles: 74.27 | GoRun Ultra Road Orange Miles: 40.94 | GORUN 5 Night Owl Miles: 59.06 | GoMeb Razor Green(RETIRED) Miles: 33.96 | UA Orange Miles: 36.12 | Hoka Clifton(RETIRED) Miles: 30.62 | GOMeb Speed 3 Black Miles: 20.31 | GoMeb Speed 3 Boston 2 Miles: 10.50 | GoSpeed 2 USA Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Head a nice group on the trails this morning. Headed north and did the coldwater trail loop to the divide then headed back up the chute of coldwater then backtracked down the mountain. Nice solid 2 hour run.
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| Nike WildHorse Miles: 12.25 |
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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 |
| North Ogden to Pleasant View loop from the house.
Taking the weekend off of running, heading to Vegas with my wife.
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| GoRun Ultra Road Orange Miles: 10.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.94 | 0.00 | 0.00 | 0.00 | 15.94 |
| Easy mileage in Davis with Riley, Dave and Jared.
Ready to ramp the mileage this week and start workouts up again.
PM
Climbed to Big Rock, snatched the CR as well.
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| Nike WildHorse Miles: 4.41 | GORUN 5 Night Owl Miles: 11.53 |
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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 tired miles around Ogden with Dave.
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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 | | 16.91 | 0.00 | 0.00 | 0.00 | 16.91 |
| Thought the body was ready to roll in workouts but it was not.
Decided just to run easy today and will start on the weekend or Wednesday.
Warm ooutside. 75 degrees at 5am
PM
4.10 miles on the treadmill at work
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| GORUN 5 Night Owl Miles: 16.91 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| Trails on the East Bench with the Cookie Monster
PM
3.31 miles in NO. Man it was a warm one out. Need to get used to the heat.
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| Nike WildHorse Miles: 10.71 | GoMeb Razor Green(RETIRED) Miles: 3.31 |
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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 |
| Solo run in North Ogden. Did the NO to PV loop in reverse and snagged a CR along the way
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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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Trails in North Ogden with Riley. Went to an unamed peak, got stuck on the trail by a bull moose. Over 2,200 feet in climbing. Great run!
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| Nike WildHorse Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| Run in the Terrace with Dave and Riley. Little chill in the air, great run.
PM
5.10 miles on the TM at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Easy miles with Dave and Jared around Davis County. Stomach was not liking me much this morning. Had 3 bathroom breaks, not good when that happens.
Temp was spot on even though it was raining. Nice to have a cheat day from the heat every now and then.
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| Hoka Clifton(RETIRED) Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.31 | 0.00 | 0.00 | 0.00 | 20.31 |
| WORK(OUT|WEDNESDAY
1.75 mile warm
12X(4 min on/3 min off)
5:22 for the on section.
6:52 for the off section
.31 for cooldown.
Nice rust buster workout. First since the Ogden Marathon. Legs were fatigued at the end and most likely will be really heavy tomorrow. Need to hydrate and recover and build from this.
PM
4.10 miles on the Tready
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| GOMeb Speed 3 Black Miles: 20.31 |
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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 |
| 10 mile recovery run on the trails with the Cookie Monster.
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| Nike WildHorse Miles: 10.10 |
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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 |
| Sleep in Day. Treadmill run
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| GORUN 5 Night Owl Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.01 | 0.00 | 0.00 | 0.00 | 20.01 |
| 20 mile Jaunt around Ogden with Dave. Ended the run with dipping the legs in the Ogden River.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| Malan's Basin climb with Dave and Riley. Hit 30:13 which is 17 minutes off the last time I went up. Next time goal is sub 29:30; then sub 29.
PM
5.20 miles on the tready at work
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| Nike WildHorse Miles: 15.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Easy miles with Jared out in Davis county.
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| GoRun Ultra Road Orange Miles: 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.44 | 0.00 | 0.00 | 0.00 | 20.44 |
| 5:22 for the ON section
7:02 for the OFF section
12X(4 min on/3 min off)
PM
4.10 miles on the Tready at work
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| GoMeb Razor Green(RETIRED) Miles: 20.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Davis County North with Dave and Riley
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| GORUN 5 Night Owl Miles: 10.41 |
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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 |
| Treadmill Run at home
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| | Race: |
Pleasant View 5K 2017 (3.1 Miles) 00:15:20, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Race splits
5:07; 4:50; 5:06
3 seconds off of a PR in the middle of marathon training. Pretty happy with the effort since this was my first 5K in almost a year!
Warmed for a little over 4 miles
Cooled for 3.3 miles
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| GoMeb Speed 3 Boston 2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.41 | 0.00 | 0.00 | 0.00 | 17.41 |
| Big group on the trails this morning. Ran wheeler canyon up to snow basin then came down ice box canyon.
Way fun run. Pulled my muscle in my groin again. Almost put me to a walk on the downhill. Hopefully I can losen it up and be good for some summer training.
PM
4.10 miles on the treadmill at work.
Thinking that my groin pull actually isnt a muscle pull at all. Thinking its more of a pinched nerve. All the symptoms point in that direction, more investigation to come.
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| Nike WildHorse Miles: 13.30 | GORUN 5 Night Owl Miles: 4.10 |
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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 |
| Canal Rd. with Jonny boy
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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 | | 20.21 | 0.00 | 0.00 | 0.00 | 20.21 |
| WORKOUT|WEDNESDAY
Warmup with Dave from Smiths
Workout today was 8X(5 min/1K off) 5 minutes at -10 MRE(Marathon Race Effort).
If my workout was going to feel like my warm up I most likely would've bagged it and ran easy.
Halfway through my first set I started feeling great and was about 6+ seconds faster than previous weeks.
Overall workout was phenomonal. Average 5:16 pace for the 5 min portion and 6:56 pace for the 1K portion.
Probably one of the better workouts that I have done.
PM
5.71 miles with Matty and Taylor in Ogden.
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| GoSpeed 2 USA Miles: 14.50 | GORUN 5 Night Owl Miles: 5.71 |
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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 |
| Recovery run on the treadmill.
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| GoMeb Razor Green(RETIRED) Miles: 10.21 |
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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 |
| ANother tready run. Legs are pretty exhausted.
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| Hoka Clifton(RETIRED) Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 330.39 | 0.00 | 0.00 | 0.00 | 330.39 |
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| Nike WildHorse Miles: 74.27 | GoRun Ultra Road Orange Miles: 40.94 | GORUN 5 Night Owl Miles: 59.06 | GoMeb Razor Green(RETIRED) Miles: 33.96 | UA Orange Miles: 36.12 | Hoka Clifton(RETIRED) Miles: 30.62 | GOMeb Speed 3 Black Miles: 20.31 | GoMeb Speed 3 Boston 2 Miles: 10.50 | GoSpeed 2 USA Miles: 14.50 |
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