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Utah Valley Marathon

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15% off for Fast Running Blog members at St. George Running Center!

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
150.8627.3612.858.50199.57
LunaRacer Miles: 14.15LunarGlide II Orange Miles: 116.11LunarRacer 2 Blue Miles: 12.40Lunar Racer LIME Miles: 27.50NewBalance Minimus Miles: 17.70LunarEclipse Miles: 7.55Asics Hyper Speed 4 Miles: 4.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.005.000.7510.15

TEMPO RUN/TRACK WORKOUT

 3.30 warmup

5 mile tempo @ 5:25 pace

splits- 5:18, 5:22, 5:26, 5:39(uphill), 5:24

5 minute rest

6X200 @ 32-34 pace

.40 jog back to house

total distance-10.15

LunaRacer Miles: 10.15
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Nice cool weather this morning. Met up with Bryant, Jon, and Bret at the North Ogden Nature Center. Ran the Bonneville Shoreline Trail to the day waterfall above 12th street. Noticed today that there is a trail that stays above the waterfall and goes far into the canyon. Pretty cool looking but some other day.

Pace was nice and easy, good recovery from yesterdays workout.

avg pace 7:28 min/miles

LunarGlide II Orange Miles: 8.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.330.000.000.006.33

Had to cut my run short because my wife had to work early today. Met up with Bryant, Jon, Bret, and Riley. Did the BirdSong trail loop a round Mt. Ogden Golf course.

Avg pace- 7:`3 min/miles

LunarGlide II Orange Miles: 6.33
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Legs felt heavy today for some reason. Wanted to hit 13 miles but about 5 miles in. I was way heavy. ended up cutting the run short. I figure this close to a marathon it is better to listen to the body then to push through a workout.

6:46 min/miles

LunarGlide II Orange Miles: 11.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.410.000.000.009.41

Ran the Boys to the park in the double jogger and let them play on the playground while I ran around the track. Just wanted to stay flat today and zone into a pace.

6:41 min/miles

LunarGlide II Orange Miles: 9.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran with Bryant and Bret this morning for 50 minutes. Ran up the Ogden canyon on a side trail and hit the road coming back. Added on for a few miles on the Ogden Parkway.

Avg pace 7:05 min/miles

LunarGlide II Orange Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.001.500.006.00

TRACK WORKOUT

This morning I met up with Bryant and Jon @ the Ben Lomand High track to get in a short workout for Saturdays marathon.Nice Weather and no wind which has been a first in a long time.

Workout consisted of 6X400 @ 68-69 pace. With 1X1600 @ goal marathon pace. I was a little fast well a lot quicker then I should have been. Hit 1600 in 5:19. It was amazing how relaxed it felt. Helps out a ton when You are running with someone, a little motivation goes a long way.

 Cooled down and ran into Bret Ferrier who ran at Weber State a couple years back. He joined us for a little bit before he hit his workout.

 

Total miles-6 miles

LunarRacer 2 Blue Miles: 2.50LunarGlide II Orange Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

Nice and easy ran to the store and back to get some Cream of Wheat for breakfast. Legs have a little bounce in them.

Pace6:52 minute miles

LunarGlide II Orange Miles: 3.80
Weight: 0.00
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Race: Utah Valley Marathon (26.2 Miles) 02:31:57, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.2026.360.000.0027.56

Utah Valley Marathon. All I can say is I enjoyed this race alot. Nice gradual downhill a couple of climbs the first half but nothing to serious. The last 10k is perfect for a strong finish. For Me today personally I had one goal in mind and it was to conquer this bathroom spell that I have my last 4 marathons. The last couple of weeks I actually talk to some doctors to figure some stuff out and the main suggestions were Immodium and Zofran. Well lets just say it worked wonders!!! 

 The whole week leading up to the race I felt really calm and at ease. I even slept like a log the night before. Got a solid 5 hours before waking up at 3 A.M. to catch a bus up to the start. Met up with Bryant Jensen at the busing area and rhode up with him. As we got to the start line saw alot of familiar faces and talked with alot of people. To me that is the best part of marathon.

Mile 1 -5:57; just wanted to take this mile easy and to see how the legs felt. Already running by myself this was the story of the day. Ran the whole marathon solo!!!

Mile 2-5:40; Good mile still the group ahead was gapping me even further.

Mile 3-5:41; starting to feel good. Jeff shadley was behind me. Was hoping he would catch me so we could run together. But unfortunetely GI problems were an issue for him. He still ran a solid time.

Mile 4-5:49; little bit of uphill but legs responded well.

Mile 5-5:39; The groups ahead are out of sight. officially the race felt like a training run now.

Mile 6- 5:41; Nice strait away with a little bit of down hill. feeling great, breathing is easy.

Mile 7- 5:39; just coming to the main intersection and could see the group in the distance. That is what kept me going.

Mile 8- 6:04; Legs felt heavy on the hills, was hoping there wouldnt be to many of them because if there was I was in big trouble.

Mile 9- 6:08; felt like my heart rate was pushing 180. Needed to relax and calm myself down. Saw a kenyan (I think) come out of the bathroom right in front of me. Which gave me life.

Mile 10- 5:38; Just shadowing this guy about 50 meters behind, being smart and not pushing it.

Mile 11-5:36; Getting closer to passing this guy slight uphill and made my move on him. Felt bad he was struggling already. Took the pass wide and didn't look at him. Sometimes I take a pass to close and gett sucked in to the pace they are running. Didnt want that to happen.

Mile 12-5:48; still some hills thought this race was all downhill!!

Mile 13 and Half-5:46/ Feeling great which was the goal. I really was hoping for a sub 75 minute first half but there were more hills then I expected. Came in to the HAlf around 1:16:18.

Mile 14-17 were blurrs. Could see a couple of guys about a minute up. Just looked straight ahead and didnt even look at my pace. Just running in rythem and feel. 5:38; 5:42; 5:43;5:48. Ended up passing Dave around mile 17. Told him nice job. He said I was looking strong and to attack. I took that to heart. So thanks Dave. the goal now was to catch Sasha.

Mile 18-20 could see Sasha the whole time just wanted to keep him in sight. I got to around mile 20 and some lady yells only 10 seconds back go get him. 5:38; 5:38; 5:49. The whole goal now was to for me was to hit sub 6's the last six miles, and hope for a sub 2:30.

Mile 21-5:44;Legs are burning. Just kept thinking I have trained for this and have hit 6 mile tempos faster then what I am running and the pain will be over soon. Finally caught Sasha. Then saw Clyde about 30 seconds up.

Mile 22-5:39; Breathing is getting short. Quads on fire. Only 4 miles left!!

Mile 23- 5:41; still might hit a sub 2:30. last 5k has to be sub 17 which would be tough. But possible.

Mile 24-5:53; Caught Clyde, the only thing I could muster up to say to him. "Oh my Hell Clyde" really wanted him to finish strong so we could push eachother.

Mile 25-5:50 still holding on for dear life. Sub 2:30 is gone but still have a chance to hit a solid time.

Mile 26- 5:54; can see the finish. Hips and quads are trashed but feel shocked to hit sub 6's the last six miles

Last .36 course was a little long. Could be my fault adding on by running in and out of half marathoners. Managed to clip a 2:03 which is at 5:43 pace.

OVERALL 2:31:57, about a 3 minute PR.  5th place overall. Just realized when I finished that I didnt have to stop to use the bathroom. Stomach felt awesome!!! Now the goal is to take this marathon with JOY!!! and train for the sub 2:30 in St.George this fall.

Congrats to all that finished today!!!

 

 

Lunar Racer LIME Miles: 27.50
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Legs felt way heavy today. But first run back. Feels good to get out!!

7:30 min/ miles

LunarGlide II Orange Miles: 5.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

Legs felt better today then yesterday. Wore my new shoes from St. George running. Love them.

Avg pace 7:05 min/ miles

NewBalance Minimus Miles: 5.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.250.003.25

Did a 3.25 mile run for the wasatch back relay. Good to run hard for this run. The goal was just to hit tempo pace avg mile came out to be 5:35 min/ miles. Slower then I wanted but good to flush the rest of the garbage out from last weeks marathon. Still not feeling 100% yet.

NewBalance Minimus Miles: 3.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.220.000.000.0013.22

A.M. Ran around echo dam. Nice easy run felt a little heavy during the end. But awesome early morning run. Temperature was perfect.

10.02 miles

Avg pace 6:28 min/ miles

A.M.

Ran up guards mans pass by Hebert city. Seriously not enjoyable. First off I am a terrible hill runner. Plus legs just aren't 100% covered really just put the music on high volume and dealt with the inevitable.

3.20 miles

Average pace 9:20 min/miles BRUTAL!!!

LunarGlide II Orange Miles: 13.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

LunarGlide II Orange Miles: 8.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.000.000.007.85

LunarGlide II Orange Miles: 7.85
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.003.0011.55

LunaRacer Miles: 4.00LunarEclipse Miles: 7.55
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

LunarGlide II Orange Miles: 8.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

NewBalance Minimus Miles: 8.75
Weight: 0.00
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Race: Barnes Luekemia 5k (3.1 Miles) 00:16:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.003.100.0010.20

Asics Hyper Speed 4 Miles: 4.10LunarGlide II Orange Miles: 6.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

LunarGlide II Orange Miles: 9.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

LunarGlide II Orange Miles: 7.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.004.759.90

LunarRacer 2 Blue Miles: 9.90
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
150.8627.3612.858.50199.57
LunaRacer Miles: 14.15LunarGlide II Orange Miles: 116.11LunarRacer 2 Blue Miles: 12.40Lunar Racer LIME Miles: 27.50NewBalance Minimus Miles: 17.70LunarEclipse Miles: 7.55Asics Hyper Speed 4 Miles: 4.10
Weight: 0.00
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