Ethan Cannon

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.

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
 

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 

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. 

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. 

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. 

AM; 4 miles

PM: 7 miles

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 

AM: 11.5 miles. A little tired today. 

PM: 4 miles

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. 

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). 

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. 

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. 

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

PM: 5 miles including some with Sarah 

AM: 11.25 miles

PM: 4 miles

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.

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.

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. 

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

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. 

AM: 10 miles on treadmill.

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

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. 

10 miles

AM: 5 miles

PM: 10 miles

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.

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.