Ethan Cannon

AM: 11 miles, part on ground and part on treadmill cuz of wind

PM: 4 miles

Workout was 5 by 600, 200 with 45 seconds rest between the 6 and 2 and 2:30 between reps. 1:36, 30, 1:34, 29, 1:34, 28, 1:34, 29, 1:33, 29. As usual here, we took slightly less than the required rest each rep ha. This was faster than I had expected to go, so I felt good. The last one even got down almost to goal mile pace for Saturday, which should be 1:33 flat. It was harder than the 800s last week but easier than the 400s from the week before. 

AM: 8 miles treadmill

PM: 4 miles

Pre meet. 200s in 32, 31 felt pretty fast. 

Raced. Ran 4:13.65. Interesting splits. I guess we slowed down a lot the second 400 and ran like a 65. With a few laps to go some kid shot past me. Turns out he ran that lap in 29. I tried to catch him but couldn't. I think for the flat track this converts to like a 4:11 low. 

Honestly the better part was the 3K 2.5 hours later. I almost didn't do it cuz of my achilles tendon was feeling tight after the mile but decided to give it a go. Seth took us through a 800 in 2:15 high I think and probably 4:35 at the mile. I pulled out at about 6:51 at 2.4 k but was able to run those extra 800 meters in front of Emmet which I think was probably helpful to him. Now I am wishing I had finished. I feel like I could have chilled behind him alright and gone like 8:34 like he did but talk is cheap. Maybe a 3K in the future. I never did well at doubling in high school but felt solid about this. I did feel tired in the mile, maybe cuz of our big workout wednesday contributing there in addition to the shock to the system with the speed endurance stuff. 

AM: 5 treadmill miles

PM: 10 miles. 300,250,200,150 @ 50,39,29,21.

AM: 10.5 miles

PM: 4 miles

Interesting workout. I ran not with my regular group today so I was bouncing around in terms of pace. But it was 1k, 1k, 7,6,5,4,3,2,1,4 with 40 second - 2 minutes rest on everything. Times: 2:58, 2:54, 1:56, 1:43, 1:17, 65, 48, 30, 14, 55.3. That was my fastest 400 I think since 2019.

AM: 11 miles

PM: 4 miles

8 mile progression tempo run on the treadmill. That was my first workout I've done on a treadmill in years and hope it is also my last. You feel like your legs are flying but you're hardly breathing. I felt like my heart rate was too low and I wasn't as fatigued at the end as I should have been. I guess it's a good learning experience that I hope I won't need to use. 

It was 2 or 4 degrees out and less than that with the wind, but the way the sky looked, it seemed like a really nice day. So it was a quite pleasant run actually. The worst part was running on the ice skating rink of Como blvd and the Minneapolis portion of the river road. Beyond that and the university were great. 6:13 average pace, probably closer to 6:00 or faster which isn't too shabby for the weather in the areas that weren't covered in ice. 

There is a big construction project down south where the river bends. It was weird to see so much empty land in the cities. 

Ran 2x150, 8, 4, 1k, 4, 3, 2 w/ 1-2 minutes rest on everything in 23, 23, 2:10, 64, 2:52, 65, 46, 29

AM: 10 miles, slipped on some ice but still haven't fallen this year

PM: 4 miles

AM: 5 treadmill miles

PM: short session- 3 by 300 and 3 by 150 w/ 90 secs rest all around in 49, 47, 48, 22, 22, 21. 

5 cold miles and strides. 

Last night I only slept a couple hours (due to circumstances not having to do with race nerves or anything) but I tried to not let that mess with me in my head. Honestly I don't think it really affected me. Felt fine at the start. Ran mostly 33s with a 32 to start and finish. I also ran a 32 my first lap on my own (Khalid led me through the mile in 4:27), and after that each lap was about .2 seconds slower until 400 to go. I was kind of bummed cuz the official conversion for my 3K last year is 8:13, and this converts to 8:15.4. So I almost PRed. Plus I had the super spikes. But I don't want that to bother me too much. I won my race. And I ran a solid time. I may yet still go sub-14 this year. 

13.25 miles on east river road, 6:40 pace

10 miles

10 treadmill miles

10 miles

10 miles.

Workout on transit way. 4 mile tempo, 5:25s on the way out with a 5:15 and 5:03 to finish. Wish it felt easier, I don't like workouts in the cold (it was about 17 degrees but bright and sunny so although My legs didn't feel loose, I actually got hot and sweaty at times. 

Run. 6:14 pace. 

Didn't go super far today to be careful with my hip. Felt sore, but was fine after it got warmed up. Just need to be careful. We did 4 by 1k with 2:15 rest, alternating 200s in 33 and 38. Wore trainers and never really "woke up", since it was that easy of a workout. Thus, I led the last one and it was pretty poorly paced. For example after the first 200 I forgot to slow down...oops. 2:52, 2:54, 2:55, 2:51.