| 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 | | 72.32 | 21.00 | 3.00 | 0.00 | 96.32 |
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| SKECHERS GORun 4 Green Miles: 45.60 | Adidas Boost TR Miles: 44.02 | SKECHERS Ultra 2 Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 10.00 | 0.00 | 0.00 | 15.50 |
| Snuck out early to get in a run. Usually not a big fan of running on Sunday but when I do run I try to reflect on how to be a better husband and father, and things I can do better in my life. Sort of sets the light for my Sunday meetings. With that said....
Workout today wasnt going to be fancy, goal today was to hit 15 miles maybe throw in 5 miles around 6 min pace. So I took the warm up nice and easy and got in 4.6 miles. Started my tempo and when things got going I felt relaxed and just went mile by mile. After 5 miles around 5:50 pace I told myself I will go to 8 miles, once 8 miles came I just did 10 miles. Avg pace for tempo was 5:48 min/miles.
Overall I take this to the bank and call it a good deposit. Didnt feel like I was overworking and felt like there will be no setbacks. Good mental and fitness booster
cooled just short of a mile back home.
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| SKECHERS GORun 4 Green Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| From the pond to do the traditional Monday Funday route. Ran with Kenneth, Kenver(Denver's new name) and Jonny Boy.
avg pace 7:11 min/miles
After the run I enjoyed watching the Boston Marathon at work, where I was basically worthless for 2 and 1/2 hours.
Congrats to Scott Keate and Fritz Vandekamp for there accomplishments, looked like a brutal day with wind and rain.
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| Adidas Boost TR Miles: 12.10 |
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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 |
| South Ogden with Ken, Riley, Jason and Jon. Jon and I warmed and cooled down with the others but did easy miles today while the other hoodlum's went and did 8X1K. My plan tomorrow is to hit an 8 mile tempo with with some 200s after. We'll see how it goes..
avg pace 7:26 min/miles
P.M.
3.7 miles around the big block
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| Adidas Boost TR Miles: 11.40 | SKECHERS Ultra 2 Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 8.00 | 0.00 | 0.00 | 14.10 |
| Met Jon at Lee's Market in North Ogden. Did a little over 2 miles with some strides for warmup.
Workout
8 mile Aerobic Builder. Goal pace was 5:30 avg. I was 5:32 avg. Jon was right there with a 5:33 avg.
Very happy with the workout coming off of a 10 mile tempo 2 days ago and to come back and hit 8 miles in 5:32 is great. To be honest I was hoping just to get in 5 miles of tempo today.
1 mile cooldown.
P.M.
3 miles Easy, Then 2 hours of Basketball
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| SKECHERS GORun 4 Green Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.52 | 0.00 | 0.00 | 0.00 | 10.52 |
| Easy run with Ken, Riley, and Denver. 4 miles in Ken and Riley Paced Denver to a 6 min/avg tempo. I stayed back and ran easy in. Legs are tired and beat!
Feeling grateful for my fitness.
avg pace 7:16 min/miles
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| Adidas Boost TR Miles: 10.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Riverdale Parkway with Dave, Bret and Jon
avg pace 7:17 min/miles
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| Adidas Boost TR Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 3.00 | 3.00 | 0.00 | 19.00 |
| Solid 3-2-1 breakdown. Woke up around 7am and headed out the door at 730. Goal today was to hit a 3 mile warm, 3 mile tempo, 3 mile cool, 2 mile tempo, 2 mile cool, 1 mile hard, and cool down for the rest of the run
splits were 5:35, 5:37, 5:34. 2 mile- 5:28, 5:25, 1 mile- 5:08
avg pace for run was 6:24 min/miles.
Interesting perspective on the last 3 weeks of running. I base my mileage off of Strava.
The last 3 weeks I have hit the exact mileag of 80.7 miles a week. One thing I noticed was a the down trend on running time. 3 weeks ago I ran 80.7 miles in 10 h 13 m, 2 weeks ago, 9 h 49 min and this week 9 h 22 min.
Almost 1 hour off total run time. I feel my fitness level is coming back fine and my body is handling the mileage great. Hopefully this down trend in minutes and miles will continue.
On to the next week
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| SKECHERS GORun 4 Green Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.32 | 21.00 | 3.00 | 0.00 | 96.32 |
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| SKECHERS GORun 4 Green Miles: 45.60 | Adidas Boost TR Miles: 44.02 | SKECHERS Ultra 2 Miles: 3.70 |
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