| Location: St. George,UT,USA Member Since: Jun 14, 2016 Gender: Male Goal Type: World Class Running Accomplishments: 3k- 8:05, 5k- 13:51, 10k- 28:53
2015 NCAA Division 1 All American XC
2015 Big Sky Conference Champion XC
Short-Term Running Goals: Let my soul run for me!
Qualify for US mountain running team
Run a fast half and full marathon
Tear up the trails Long-Term Running Goals: Enjoy running with my wife!
Olympic trials and Olympic team in marathon 2020
PB in my events
Transition into trail running and excel
Personal: Married to outstanding runner and supporter Ashley Hawks Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 244.00 | 23.50 | 6.00 | 8.00 | 281.50 |
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| Night Sleep Time: 35.00 | Nap Time: 0.00 | Total Sleep Time: 35.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy runs on the roads with the Desert Hills XC team. I am helping out with the team this year, with Logan. I enjoy coaching kids and seeing them grow as runners. I finished up with Logan after. Started back up training today, after a week break after NCAA Regionals. I was a little bummed after regionals so the time off was needed. Now I am ready to get back to work and hit the trails, preparing for the Mountain Running Championships in New Hampshire on July 3.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran with some of the Desert Hills athletes and Coach Bryce Thatcher today. We ran up Forsythe Canyon in the Pine Valley mountains and summited Burger Peak at 10,300 elevation. A great start to the mountain running training. Nice and slow but got about a 3 mile tempo in the middle then came back to pick the crew up. It was a great day and learned alot from Coach Thatcher. Bryson King is also a very talented runner and I am excited what he will do his Junior year here at Desert Hills.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 at night with my beautiful wife following me on the bike. I always enjoy when she joins me. Just kind of doing whatever I feel like this first week back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 2.00 | 11.00 |
| Got to DHHS XC practice early to get a few extra miles in. I also did a workout on a very rocky steep hill by the track. Did 10X30 second pick ups and felt strong! Finished up with the guys on the spectrum run for my cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy 11. Normal day and a little tired from yesterday, but getting back into the habit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| In Vegas with the family to go boating at Lake Mead. Ran this morning with my brother and wife! We enjoyed our run except for the fact that it was 90 degress at 7am. Oh well the heat training gets you into shape faster and is good for you! Swam all day in the lake and had a good time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 3.00 | 0.00 | 15.50 |
| First two a day since coming back. It was a day of climbing! Ran the ridge with the DHHS boys this morning for 7.5 miles, which is hilly, and they left me while I was changing my shoes so I had to temp to catch them for about 1.5 miles. We then took a trip up the Brian Head later in the day to tempo up to the peak. Climbed from 9800 to 11300 feet in 2 miles then climbed a little bit more after. This will mimic my race in July at Mountain Running Championships, but is a lot higher elevation. I felt strong and enjoy running up mountains and sometimes blazing my own trails. Ashley and Clinton joined me! I kept trying to find oxygen, but he was a sneaking little bugger.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 5 mile tempo this morning at club run with Steve, Logan, and Aaron. I love tempo Tuesday's! Aaron and I averaged 5:22 for the 5 and it felt controlled and relaxed, just how I wanted it to feel. Total of 10 miles with warm up and cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.50 | 0.00 | 0.00 | 14.00 |
| Started coaching a local athlete for the St. George Marathon today. Her goal is to break 4 hours in the marathon. I am excited to help her with my knowledge of exercise phys and things I have learned over the years. I am not a well known coach yet, but feel I have a lot to offer. I enjoy doing it and am excited to work with her and see her chase her dream. It makes me want to chase my dreams even more. After coaching I ran 5 miles with my wife on the bike path in Washington. After work we headed up to Cedar City again and I did my old faithful hill climb up the C trail. It was about 2500 feet of climbing in 4.5 miles. Felt great and ran a PB up it for a climbing tempo at elevation. I have done 3 tempos in a row now and alot of climbing, time to take it easy tomorrow.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| We were stripping our clothe off because of the heat out on the Arizona Strip today with the DHHS boys. The guys were pushing it today and feeling good. It was nice to join them and get a good 9 mile run in.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Ran with Sage Ducote this morning on one of his tempo runs, as he prepares to run at SUU this fall. He has a lot of potentials and is a future star for the Thunderbirds. I am really excited for him and he has such an incredible work ethic. We did a 6 mile tempo at my marathon pace. It felt really good and Sage did awesome. With warm up and cool down it was 8 miles. I then rushed over to DHHS practice and ran 6 miles with the guys out in the desert. Call us desert rats!
Things are really coming together now with our elite team down here (STG Elite). I have been hard at work and picking up sponsorships. I will soon let everyone know who we have picked up once we finalize it. The website will be up soon with professional photography as well. Thank you St. George Running Center and the Hoopers! This is all coming together and growing fast!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles this morning with Aaron Metler. We ran it out in the fields and ended at the store. We then took part in the Asics scavenger hunt promotion day. Had a good showing and also got some free product and Waffle Love. It was a good morning and we hit a solid pace for the 15. I felt a little tired at first, but broke the rust about halfway through.
Was over mileage this week, only suppose to hit 70. It was good week though and starting to come into shape again!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 2.00 | 13.00 |
| 8X30 sec hill repeats with DHHS. I was having them chase me so went pretty fast. 7 miles total this morning.
6 miles tonight with Aaron Metler around the Mayors Loop. It was 108 when we started. WOW!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 3.00 | 0.00 | 0.00 | 15.50 |
| 1 mile shake out this morning because I slept through my alarm.
Did 14.5 miles on the Lee Pass trail in Kolob Canyon. Ran with Bryson King and got a little tempo hill climb in at the end. Good climbing today and enjoyed seeing the Arch.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 2.5 mile shake out this morning. Helped coach Nicole again this morning. She is doing great!
10 miles tonight with Ash on the Virgin River trail near the house. It was a hot run, but we kept a solid pace. It is nice having a wife that can hit sub 7 minute pace on a easy day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 miles this morning with Aaron around the Mayors loop. Been hitting half and half on thee trails and roads.
2 miles easy tonight to shake out.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Did a workout with team this morning. Did a Fartlek workout and Spencer was pushing it, he is a beast! Ran a little cool down with Logan after. Great speed session!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 5.00 | 0.00 | 0.00 | 22.00 |
| 22 mile run with Clinton, Levi, and Ashley. Ran up in Kolob Canyon from Lee Pass to Kolob Arch then over to Bear Trap Falls. It was beautiful, but hot. We brought our Sawyer water filter and drank out of river and cooled off a little in the river. It was a fun day and got some great climbing in. I did a 5 mile tempo on the way back up the big hills to work on my climbing. Felt good and feeling confident for next weekends US mountain running championship.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 7 miles with DHHS. Easy. Taking this week a little easy to get ready for National Championship this weekend.
PM: 6 miles mod with Aaron. 108 degrees. I like heat training and adapting.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 4.00 | 16.00 |
| AM: last workout before this weekend. My go to workout and always race good after this one. 3 mile tempo 4:54 pace and 6x30 sec hill repeats. 12 miles
PM: 4 miles easy around Harmons loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 miles Aaron. Mayors loop
PM: 6 miles with Aaron and Josh Decker around loop again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 7 miles with Ashley on the trail. A little bit of climbing. Got great sleep and a little rest which is essential.
PM: 4 miles easy before leaving for Vegas.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 244.00 | 23.50 | 6.00 | 8.00 | 281.50 |
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| Night Sleep Time: 35.00 | Nap Time: 0.00 | Total Sleep Time: 35.00 | Calories: 0.00 | |
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