| 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 | | 59.06 | 13.00 | 6.00 | 0.00 | 78.06 |
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| Adidas Boost TR Miles: 34.53 | SKECHERS GORun 4 Green Miles: 12.00 | SKECHERS GORun Ride RED Miles: 10.50 | Go Speed Bright Yellow Miles: 13.00 | GORun Strada Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.42 | 0.00 | 0.00 | 0.00 | 15.42 |
| Great Monday Funday run with a 9 guys this morning at 530am. I ran with the group for about 2 miles then headed back with Manny, he did a total of 8. I then ran monday funday in reverse and caught up with part of the group to finish out the run. Beautiful morning, no complaints.
P.M.
4,11 miles for an easy double
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| Adidas Boost TR Miles: 15.42 |
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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 |
| Met at Smiths with Denver(yeahh!!), Riley, Dave, Tim and Matt for an easy 10 miles.
avg pace was 7:40 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 | | 9.00 | 0.00 | 6.00 | 0.00 | 15.00 |
| INTERVALS
Met with Ken and Jon at the Riverdale Parkway,
We did a little over 3 miles with some strides for the warm/
6X1mile progressive. Goal was to go 520;516;512;508;504;500
Rest- 2-3 minutes active.
Actually splits- 519;515;510;504;519;503.
Overall it was great workout. I had a mental lapse on the 5th set and just couldnt get going. These things I need to figure out mentally to get me to the next level. I know I can hit the time I just mentally give in and accept it. Glad I came back and was close to my goal time on the last mile.
2.10 for cooldown.
12 miles total for the morning
P.M.
3 miles easy on the TM; 2 hours of Basketball afterwards. Legs are dead dog tired.. :-(
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| SKECHERS GORun 4 Green Miles: 12.00 |
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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 |
| Alber, Jon, Riley and Dave from the 21st pond. Ran east to the Ogden Canyon and back and topped the run off with a loop around the pond.
avg pace 7:34 min/miles
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| Adidas Boost TR Miles: 9.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy on the TM.
avg pace 7:09 min/miles
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| SKECHERS GORun Ride RED Miles: 10.50 |
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| | Race: |
N.O. Limits Road/Trail Half Marathon (13.1 Miles) 01:17:26, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 13.00 | 0.00 | 0.00 | 18.03 |
| Not much to say about this race.Very tough hilly course, not about time at all.
Going into the race I have had some high mileage weeks and I didnt back the mileage off at all. Tough workout on Wednesday followed by 2 hours of basketball that night, legs were just beat the rest of the week.
Anyway started out conservative with Jon and once the climbs officially started he put the hurt on me bad. I kid you not, this kid is a mountain goat and would bet money on him anyday of the week! He just doesnt slow! After the first climb he put a gap of about 15 seconds on me. I would slowly work my way back to him, then another climb would come and he would do the same thing, just pull away. I caught him around mile 5 and we hit the last major climb and he again gapped me. Mentally I was going to give in and just screw it. Legs werent feeling to hot, and just didnt know how much more I wanted to hurt. Around mile 6.5 there is some screaming down, so I gave it one more go to attack Jon. I finally caught him and kept pushing that mile. I ended up with something around 5:20 for that split. Looked back and made a good gap on him. But that gap never got bigger he was there pushing the pace to the finish.
Gratefeul for Jons determination to keep fighting, it allowed me to run hard on heavy legs and push mentally through some of my weaknesses(hill running). We both finished better than last year. I was about 90 seconds faster, and Jon was about a minute.
Positive outcome- Got in a good push at 13 miles on heavy legs and can take the deposit for the week. Finished better than last years time definitely boost my confidence going into the Ogden Half next week. Last year I thought I was in great shape for Ogden. Even though this year my intervals and builders havent been as quick. I think the consistant 80+ mile weeks have bounced me back and has put me about 6 weeks ahead of my own personal schedule.
Grateful for health in my life! #hurtsogood #sogood #MIHSpencerSimpson
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| Go Speed Bright Yellow Miles: 13.00 | GORun Strada Miles: 5.03 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 59.06 | 13.00 | 6.00 | 0.00 | 78.06 |
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| Adidas Boost TR Miles: 34.53 | SKECHERS GORun 4 Green Miles: 12.00 | SKECHERS GORun Ride RED Miles: 10.50 | Go Speed Bright Yellow Miles: 13.00 | GORun Strada Miles: 5.03 |
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