Ethan Cannon

January 2022

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Location:

Medford,OR,USA

Member Since:

Aug 07, 2014

Gender:

Male

Goal Type:

NCAA Champ

Running Accomplishments:

High School:

XC 5K: 15:57

1500: 4:04.55

800: 2:01.05

400: 53.07

3000: 9:18

College 

5000: 13:59.58 (UW Indoor Invite 2021)

Mile: 4:07 (converted from 4:12.07 at altitude; also converted by NCAA to 3:48.8 for 1500)

10000: 29:38.73 (Mt. SAC relays 2022)

Indoor 3000: 8:13 (converted from 8:24.76 at BYU indoor race, 1/16/21)

800: 1:55.6@ (solo time trial at Provo high school, 2019)

400: 51.84h (solo time trial at NMHS, 2015)

 

Post-College

Half Marathon: 1:06:48 (St. Croix Crossing, July 2022)

10 mile: 50:22 (converted from 51:08 at Lift Bridge Race, June 2022)

 

Short-Term Running Goals:

-Qualify for the 2024 Olympic marathon trials

Long-Term Running Goals:

-Run a few fast marathons. Grandma's, St. George, and Boston are on my target list. An Olympic Trials qualifier would be amazing. 

-Break stroller records? 

-Stay fit for a very long time. I believe what goes into making a competitive runner at age 60 is much different than age 20, just like what goes into making a good marathoner differs from a good sprinter. I hope that by taking care of my body, I can be very fast for my age as I get older. 

 

Personal:

I am a member of the Church of Jesus Christ of Latter-Day Saints. I served a mission in Rome, Italy from 2015 to 2017. I eat a whole food, plant-based diet, which I believe helps my running. I like chocolate shakes on sunday nights and I will always call the Pacific northwest home. 

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Miles:This week: 19.50 Month: 42.25 Year: 2342.25
Adi-zero Tempo 9 Lifetime Miles: 225.00
Nike Vaporfly Next% Lifetime Miles: 61.25
Peg 37 B Lifetime Miles: 498.75
Peg 37C Lifetime Miles: 493.50
Hoka Clifton 7B Lifetime Miles: 933.75
Peg 38A Lifetime Miles: 403.25
Peg 38D (White) Lifetime Miles: 593.25
Peg 38 OT1 Lifetime Miles: 339.75
Peg 38 OT2 Lifetime Miles: 0.00
Total Distance
361.50
Nike Peg 38B (Maroon) Miles: 185.75Hoka Clifton 7B Miles: 96.75Peg 38C (Maroon2) Miles: 73.50
Weight: 0.00
Total Distance
17.25

Run in the rain. 6:20 pace. Thankfully it wsa >50 degrees, because that amount of precipitation on that long of a run would have been a recipe for hypothermia in 40 degree weather. Also I didn't have any chafing issues which is a legit miracle.

Nike Peg 38B (Maroon) Miles: 17.25
Weight: 0.00
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Total Distance
15.50

AM: 11.5 miles in the snowstorm. It was really bad getting the snow in my eyes at first but better when things slowed down. 

PM: 4 miles
 

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
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Total Distance
15.50

AM: Good cold workout. About 20 degrees and sunny with ice on the ground at times significant enough to cause some issues but never bad enough to find somewhere else to run. 4-30-3-30-2-30-1-30 with 1 minute rest always.

PM: 4 

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
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Total Distance
12.00

12 miles. Felt a little tired and cold today. Tried socks on my hands for the first time and it didn't really work. I bet a nice pair of mittens would really do well. 

Nike Peg 38B (Maroon) Miles: 12.00
Weight: 0.00
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Total Distance
11.50

AM: Tempo run workout. 35 degrees felt nice compared to previous days. Decided to shake things up and alternate harder half miles and easier half miles. Here are the splits. 1-5 are uphill and into a little wind toward the end, 6-11 are downhill. Thus there is a bit of a net downhill. 2:41, 2:49, 2:39, 2:51, 2:43, 2:46, 2:23, 2:36, 2:20, 2:42, 2:23. Overall that is 28:59 for 5.5 miles or 5:16 per mile. That's about 5:19 through the first five miles with even elevation change. I think that is a good workout. Idk what it would've been on flat. 

Nike Peg 38B (Maroon) Miles: 11.50
Weight: 0.00
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Total Distance
18.00

LR today since we will be on the road early tomorrow for the temple. The last time I went to the Philadelphia temple, it was a Friday and I also did my long run that day, and the humidity made it feel like a super long run. Last night it snowed and the roads were clear but I was running through a couple inches of powder on the W&OD. The way back was significantly slower with the uphill but mainly the wind that pressed the whole way almost. Still a beautiful run. It was my longest ever in terms of time on my feet at over 2 hours, 9 minutes. 7:11 pace. 

Nike Peg 38B (Maroon) Miles: 18.00
Weight: 0.00
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Total Distance
11.00

AM; 4 miles

PM: 7 miles

Nike Peg 38B (Maroon) Miles: 11.00
Weight: 0.00
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Total Distance
16.00

AM: Workout. Track was closed. Was supposed to be 2x200,2x1k,2x200,2x600,2x200 w/ 1-1.5 minutes rest. I ran 30 seconds for the 200s and 3 minutes for the Ks and 1:40 for the 600s. Was a little dissapointed in how I ran. I only got a distance on the Ks. I intended for it to not be very hilly but it ended up including the biggest hill (25 foot drop and then back up again over just a few hundred meters). Ran 2:54 pace on the way out and just 3:09 pace on the way back. 
PM: 4 miles 

Nike Peg 38B (Maroon) Miles: 16.00
Weight: 0.00
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Total Distance
15.50

AM: 11.5 miles. A little tired today. 

PM: 4 miles

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
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Total Distance
15.50

AM: Said goodbye to the *westbound* W&OD today. Ran all of the trails on the side. Its a nice run. 

PM: 4 miles. Around this day I started feeling some medial malleolus pain. That's why I didn't do a double the next day. 

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
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Total Distance
11.75

Last run on eastbound W&OD. It was supposed to be a hill workout but basically every workout has been a hill workout for me so I did one that was about as hilly as normal. What I did is ran hard two miles in one direction and then came back the other way. On the easy (I took 30 seconds each time) I would jog around and then start where I stopped. In this way, I was able to see that I did the first 2 hard miles in 9:31 and the last hard mile in 4:45. The rest was balanced with 2x1min hard, 5x2min hard, 1:30, 1, 30 seconds. That makes 4:30 total rest (a little more at the turnaround). 

Nike Peg 38B (Maroon) Miles: 11.75
Weight: 0.00
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Total Distance
10.00

10 miles, mostly on treadmill, although I did run a couple minutes in the 1 degree windchill cuz it didn't feel too too bad. Pace said 7:30 at the fastest but I trust my body and that easily could have been 6:30. 

Hoka Clifton 7B Miles: 10.00
Weight: 0.00
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Total Distance
17.00

Turned around at the hour mark and got home in 1:58. Thought I had run farther than that. Most of it was compact snow, so I didn't think I was being slowed down that much. 

Hoka Clifton 7B Miles: 17.00
Weight: 0.00
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Total Distance
15.50

Run, then 6 by 200 in 31, 30, 29, 28, 28, 27.
 

PM: 5 miles including some with Sarah 

Hoka Clifton 7B Miles: 5.00Nike Peg 38B (Maroon) Miles: 10.00
Weight: 0.00
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Total Distance
15.25

AM: 11.25 miles

PM: 4 miles

Hoka Clifton 7B Miles: 11.25Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
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Total Distance
10.00

This run hurt in a way I haven't in a while. As in, it hurt more, but it also hurt different. 

4 by 3 by 400, with 60 seconds in between reps and 2:30 between sets. These times I ran aren't terrible actually, especially for a tough, unbanked track. With just a little more clip in my stride, I'd be feeling really confident again. It was tough to get dropped on my last set by my teammates, but like I said these times aren't anything to be ashamed of: (64,64,64,64) (62, 62, 62, 63) (62,63,63,63)

The real win was on the cooldown and warm up. It was 7 degrees and sunny with windchill of -11 but thanks in part to a new mask I got, I was totally warm and ended up feeling quite hot in my core, so I took off my jacket and just wore my t-shirt and hyperwarm.

Peg 38C (Maroon2) Miles: 8.00
Weight: 0.00
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Total Distance
15.00

AM: 5 treadmill miles. It was -11 and -25 windchill on the way there. I lost my trust in the apartment treadmills though- last week I was booking it to run 7:30 pace, and today, on the SAME TREADMILL, I was doing a light morning jog- at 5:10 pace. Smh. 

PM: 10 miles.

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
10.50

Warmer run, but at 10 degrees and very windy, this was the coldest legit workout I've ever done. I'd like to use that as an excuse for why I didn't run as well as I would've liked, but at some point your excuses have to stop. 5:14 pace for 6 miles, a little slower on the way out and faster on the way back. I got dropped with about 2 miles to go (again! second time this week. that's no fun) but somehow hung on within about 5 seconds of the group. I should be grateful though- at least I was ok with my achilles tendon, which felt tight to start and afterwards. Also, I didn't get too cold. I actually gradually pulled my mask down to uncover my face and head for comfort, although afterwards I touched my ears and they felt like an object- completely numb. It was weird being in negative temperature with the windchill and electing to run the whole way back without gloves on. That's what a workout can do to you I guess. 

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
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Total Distance
13.50

Ran in the afternoon. Thankfully it went ok. 6:44 pace. 

Hoka Clifton 7B Miles: 13.50
Weight: 0.00
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Total Distance
15.00

AM: 5 treadmill miles

PM: 10 miles. That included 2 by 300 in 47, 46 and 4 by 150, all in 21. Each rep included a faster and slower portion. 

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
14.00

AM: 10 miles on treadmill.

PM: 4 miles. -16 windchill was coldest run ever. Sunny though.

Hoka Clifton 7B Miles: 10.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
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Total Distance
10.00

6 by 800 with 2 min rest. Was a little nervous beforehand because of how last two workouts went so I made a last second call to wear flats the whole way. Hopefully my Achilles will be ok tomorrow. It's interesting getting used to the track here. At BYU the indoor track was significantly longer and banked, so it's hard to compare times. I heard today that a mile gets a 3 second conversion. We were told to run 2:15s which I considered quite conservative. 2:16, 2:15, 2:13, 2:13, 2:15, 2:12. The slower ones felt great and the faster ones weren't too bad. 

2 by 150 in 21, 20. 

Peg 38C (Maroon2) Miles: 7.00
Weight: 0.00
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Total Distance
10.00

10 miles

Hoka Clifton 7B Miles: 10.00
Weight: 0.00
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Total Distance
15.00

AM: 5 miles

PM: 10 miles

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
16.25

LR fartlek on transitway and three laps around the football stadium. 30 seconds to 3 minutes and back down in 30 second increments with equal rest. 35:30 of workout overall at 5:52 pace. Probably averaged in the low 4:50s for the hard given that 7:30 pace on the easy would be 4:51 pace. Not super special, but its hard to judge when its cold and windy out.

Nike Peg 38B (Maroon) Miles: 16.25
Weight: 0.00
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Total Distance
15.00

AM: Pretty warm at 14 degrees out but I still decided to treadmill it

PM: Run and slower 150s. Felt a hitch in my hamstring.

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Add Comment
Total Distance
361.50
Nike Peg 38B (Maroon) Miles: 185.75Hoka Clifton 7B Miles: 96.75Peg 38C (Maroon2) Miles: 73.50
Weight: 0.00
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