Ethan Cannon

AM- 6 slow miles with Aidan after doing a little Insanity with some people in my ward

PM- Beautiful day. I was feeling the mileage a bit at the end but the wheels never totally came off so that was good. 3 strides. 

I ran 17 miles with Bryce towards Mapleton. It was unique. We stayed close to the canyon at the beginning which meant lots of hills. We averaged 6:39s which still seems slow based on the effort. Maybe it was because we were talking, maybe because its been a long week. Oh well. Now I've got plenty of time to get ready for next week! New mileage high.

AM: 5 miles with Aidan. It was a super nice, warm morning.

PM: 11 miles and three strides. Felt solid.

There was some unfortunate miscommunication about the workout. One thing led to another and we ended up getting 2 minutes rest instead of 90 seconds. I should've known that workout wouldn't be logically hard enough.  Oh well. I'll go harder on Thursday. 8 by 800. 2:22, 2:20, 2:21, 2:20, 2:19, 2:19, 2:18, 2:15.

10 miles. Cold but I felt fine. I went pretty darn slow because of the weather and to recover.

Thankfully my goal to go hard today worked out well. I felt like I was able to give a good effort during the workout and weights. We did a 4-3-2-1 fartlek, five min rest, followed by an 800, two min rest, 400, two min rest, 400. The four min I did at 4:35 pace, the three min was about the same, I forget the two min, and the one min was at 64 400 pace. I ran the 800 in 2:15 (a little slow) and the 400s in 61 and 59 (a little faster than I had planned). I'm not sure why. Good day though. 

AM: 5 miles. Apparently it was like 15 degrees outside but it wasn't windy or anything so it didn't feel that bad.

PM: 10 miles and four strides. Felt a lot better than last friday.

17 miles with Bryce up the canyon (get it?) Cold but it wasn’t the end of the world and the wind could’ve been worse. We did about 6:30s. Then I did yoga afterwards. If I were a professional athlete I would definitely spend like 45 minutes a day with yoga. It’s pretty nice. Well I feel good right now. Which is good because I need to get fast. The only way out of my situation is to get really fast. Right now like everyone at BYU is totally “ballin” to use terminology from my coach. Three guys broke the indoor school record yesterday. Hopefully my training goes well and in March I can run fast! 

AM: 6 miles

PM: 11 miles. Four strides. Weights since I’m going to a show tomorrow. Feeling good.

Right now I don't know if I am coughing because of my sickness or the fieldhouse haha. Anyway we did 1000 repeats on the indoor track with 90 seconds rest. Isaac told me if I felt good I could do 10. Interestingly, this is the second week in a row that due to lack of time to think about and calculate paces, I significantly underestimated how fast I should go based on current fitness and where I want to go. I was planning on 3:05s based on what he told us but then he said he wanted me to do 3 flats, and I'm glad he did. I wasn't preparing myself mentally for 10 so I did 8. Idk what my times would have been had I done 10. (2:58, 3:00, 2:58, 2:59, 2:59, 3:00, 3:00, 2:56)

It started dumping snow right before I left on my run. I really need a baseball cap to keep rain and snow out of my face for runs like these. But today I decided to run indoors. Thankfully there was a treadmill available, and a fan, which made it a little better. I am grateful for treadmills on days like today!

I have a lot to be grateful for. As soon as I got the text what our workout was, I looked at the weather and realized I needed to go run right after my review at noon before the weather got too yucky (I love rain, just not during workouts). Sure enough, it wasn't that bad as I ran but right afterward it really started pouring. I went to Orem again. Again, I faced some wind. It was never like "wow what I am even doing right now" but it wasn't easy either, especially on the way back. 8 mile progressive tempo. I ran (5:26, 5:18, 5:13, 5:17, 5:18, 5:16, 5:16, 5:09). I did have to stop to uh, get something at two miles to go, but that didn't take too long. The good thing is at least I finished strong. 5:16 overall. Not quite as fast as I had hoped but under the conditions, we'll take it and have faith that I'll get faster moving forward. 

What a beautiful day! I am so grateful that I can run, especially on a day like today. I felt a weird soreness in my superior tibia this morning and a little tightness in my right achilles, which reminded me to be grateful that regardless of how my workouts go, at least I am training. 5 miles in the morning nice and slow, 10 miles in the afternoon, also nice and slow. No strides.

Another 85 mile week in the books. I wore my hat and tights because it was supposed to start snowing an hour in to my run. Intstead, it was a gorgeous mostly sunny morning. My achilles felt tight for the first 5 or 8 miles but then it felt better. By the end I still felt sore but I felt good. 6:10 average. Time to recover from this tough week (13 miles of workout!) and get ready for a lower mileage next week.

11 miles. It was pretty nice weather out actually. The sun makes a big difference whenever its less than 30 degrees. It felt good. Thankfully, I usually feel fine when I double. I don't get too tired. But this being the first Monday since early December where I haven't doubled, it felt really good. I had to slow myself down to stay at 7 minute pace. Four strides. No right achilles pain, I will ice my patellar tendon though.

We did one hard mile, 8 min rest, then 8 by 200 w/ 2 min rest, and 5 min rest after one in the middle. I ran the mile in 4:21. I went out in 48!!! That's 4 flat place!! Holy crow. Then I was at 1:39 after two laps, and 3:26 after four laps. I FINALLY got that mile/1500 PR that has eluded me since I ran it in 2013 as a 16 year old. Now, if I had people to run against, flats to wear, and had raced, I think right now I'm in 4:10-4:12 shape at sea level. Not bad to be that fast off of just strength. If my 5K doesn't go well in San Fran, I definitely will plan on training for the Robby mile in late April. Sadly, afterwards I felt like garbage, but it was because of the fieldhouse air. I felt nauseous and like I was being stabbed in the trachea. Possibly my worst fieldhouse breath I've ever had. So I needed over 10 minutes rest after that (and not cuz I killed myself on the mile). Then I did the 200s in 29ish, the last two on my own. With that much rest and people to run with they are pretty much cake. 

I skipped lunges and squats today because my patellar tendon still hurt a little after the run.

10 miles. Maybe I've just gotten used to it, but 30 degrees doesn't feel bad anymore. I felt my patellar tendon during the run. I ran really easy. I hope it was just caused by more soreness last week, but I will still do some exercises for it in addition to icing. 

Also- I really want to improve my form/ posture. I don't think it will be easy but I hope it is doable. I think a lot of my issues- forward shoulders, raised shoulders, arms swinging from side to side, are related. If I can fix one, I think I will be on my way to fixing others. So today I focused on lowering my shoulders and swinging my arms forward. It was tough, and didn't feel like I was being more efficient, but if I want to look like Bernard Lagat when I run instead of Mary Cain, with all the physiological benefits that includes, then I have to do this. I hope to make it such a habit that I will finally run that way in workouts and races, too.

Every once in a while you have a really trashy workout, no matter how good of shape you are in. Today was one of those days. My legs just felt zapped. I was supposed to do 4:54 mile, 2:50 K, 62 400, 2:12 800 w/ 90 secs rest, followed by 6 min recovery and then all over again. Instead I ran (4:56, 2:56, 64, 2:20) (4:58, 3:03, 66, 2:17). Yep. Also my patellar tendon hurt so I didn't do exercises that involve the knee a lot. I did do some eccentric knee drop things I looked up. I'm grateful that I can run, that I could use the indoor track, that it didn't destroy my lungs again, that I am healthy and fit, that I have great support from coaches and teammates- I have a lot to be thankful for. Looking back the only thing I would have changed that I had control over is that I wish I was more mentally tough in accepting that it wasn't going to be an insanely good workout but not thinking about how bad it was the whole time.

Today since I’ve felt pretty banged up the past couple days I decided to run on the treadmill since it was cold outside. I’m glad I did since it also started snowing! Thankfully I had the fan which worked really well so I didn’t get super sweaty. My knee and Achilles’ tendon hurt but felt better than I expected. I was actually able to get in a few strides as well.

And that’s a wrap on my short week. It was 14 degrees supposedly when I woke up but the sun was out and I ended up taking off my hat again. 6:09s. I felt a little tired at times. I talked to my dad about anemia and hemochromatosis which he has. I highly doubt I have iron deficiency (if anything I have too much like he does). But we’ll see. Now I get to recover and prep for my Tuesday workout. My patellar tendon and Achilles’ tendon are definitely on their way up! 

AM: 5 miles. Maybe I slept weird on it or something but my back was hurting really bad.

PM: 11 miles. This felt significantly better. My strides still hurt though so I only did three. Super nice day.

4 by 1600 on the outdoor track. It was SOO nice today, even at 5:00! I didn't know if I was going to be able to do the workout until I started it because of my back. Miraculously, I was alright. I ran (4:39, 4:43, 4:42, 4:39). Four and a half minute rest with six after the second rep. So while I'm so grateful I was able to run, after doing some more research on plant based diets and iron defficiency, I am more concerned about this issue, and I might investigate it. To rest my back, I didn't do squats today. Tomorrow I start work as a wellness coordinator! Only 7 hours a week for now. Hopefully I can balance it. 

It was raining as I first got going but then it cleared up and was soo nice!! Felt good too. My back is feeling much better. My dad is going to call in a blood test for me. 

Good news, my back isn't all the way better but today I forgot to take ibuprofen, which is a good sign. I did a 10-5-3-2-1 fartlek. I was thinking about doing some of it on the track. But I decided against it. This makes it a lot easier. So I don't really know how I did. Afterwards my patellar tendon was feeling a bit tender so I didn't do power cleans because of that and my back. My workouts have been tiring but right now the mileage is giving me no qualms. I'm going to have to hold myself back to stick to 83 this week.