Hawks Flight

Week starting Jun 19, 2016

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

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.00	8.00	3.00	2.00	85.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

Mon, Jun 20, 2016

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!

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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Tue, Jun 21, 2016

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.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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Wed, Jun 22, 2016

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.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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Thu, Jun 23, 2016

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.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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Fri, Jun 24, 2016

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!

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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Sat, Jun 25, 2016

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.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.00	8.00	3.00	2.00	85.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Calories: 0.00

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