Ethan Cannon

10.5 miles. Felt like spring!

1:40 rest between 150,200,250,300,250,200,150 in 22, 29, 36, 42, 34, 27, 30. Those ones on the way down gassed me!

11.5 miles

3x(3,2,1) fartlek with equal rest. Felt pretty good. 

16 miles, 6:28 pace. Planned to go this morning, but after the freezing rain last night, I only lasted 10 seconds before I knew it wasn't going to work. And I fell for the first time this season. Hoping my ankle will be ok. I planned to run on the treadmill this afternoon but thankfully things seemed melted, and it wasn't raining/snowing, so I enjoyed a nice run. Hip/ankle/achilles all felt ok.

Speed session got going fast today but I purposely went slower than others cuz we still have two workouts this week. 8 by 200 with about 2 min rest on each. One 30, one 27, the rest were 28 or 29.

11 miles. 

8 mile tempo on west river road, thankfully ice wasn't really an issue. Went out in 5:20s pace and it felt like long run pace which was a great sign. I told myself it was because the wind was at our back which it was. On the way back it was pretty bad but not the worst I've ever dealt with. I also ran right behind someone most of the time which helped. It felt comfortable the entire way so the last mile I broke the wind a bit. Ended up averaging 5:18 pace, so not extremely good even accounting for wind, but overall I felt really good about today because I was so comfortable. 

AM: 4 treadmill miles

PM: 10 miles. Maybe due to it being my first double in a while or the workout yesterday or cold weather or sore foot tendons, I felt a little tired. 

4 by 1, 4 by 45, 4 by 30 seconds up a hill. Running up a hill fast can be hard! Overall an easier workout cuz of length though. Thankfully my foot was ok. I need to do more heel walks though to prevent this. Felt a little hypoglycemic on the run back. 

Cool run. I took a 20 minute bus ride towards St. Paul, such that I only ran 1 mile to get to the Gateway State Trail. They said it was plowed during the winter but turned out to still be pretty ice at parts. I'm sure that won't be an issue from next week on, I just wanted to shake things up from east river road. Made a quick decision to run north at the junction with Bruce Vento trail, which ended up being my favorite part of the run (including because it was totally dry). Then I ran back, and exited the state trail on the road that would take me straight to my classic route on Wheelock. 6:19 pace overall, the first 6 miles at 6:25 pace (ice) so probably more like 6:25 for the first 10 total with the ice and 6:10 for the last 7. 

Good speed session. Wanted to keep it as a speed session, not a workout, and I felt like I was able to do that well. 4 by 300 w/ 1 min rest, 3 by 200 w/ 1:30 rest, 2 by 150 with 2:00 rest. 300s hovered around 47.0, 200s all in the 29 range, 150s around 21.0 

AM: 11 miles

PM: 4 miles wearing shorts. Its spring!

Put on the flats for an indoor track workout (even though it was 55 degrees out today, the snow on the outdoor track hasn't melted enough). It was 6 by k getting supposed to start at 2:56 and end at 2:46. Rest started at 1 minute and progressively increased by 20 seconds until 2:20 before the last one (I nailed the rest if nothing else haha). Ran most of it on my own since Khalid was sick but he led the second one and I didn't do a very good job directing his pace which is why we biffed it. 2:54, 2:58, 2:49, 2:49, 2:49, 2:46. The fifth one felt the worst. Somehow my legs felt more rechared by the last one so I was able to speed it up even though I didn't think I'd be able to. 

AM: 10.5 miles

PM: 4.5 miles

We met at the outdoor track today which is now completely dry. Big difference from just Tuesday. We did a workout that felt little but was actually a decent volume, just 2 sets of 1 mile and 4x1 minute with 1 minute rest between everything. Miles in like 5:15 and 5:05. Tbh I felt tired from Wednesday I assume. It was an "easy" workout and I knew that if it were harder I would've had a tough time.  

Beautiful afternoon. 6:33 pace. Felt faster than that. I must be tired. That's a bit concerning. Some of it was on snow, but that was like two miles tops. 

8 by 400 in trainers, and I added a 200. 60 seconds rest. 65, 65, 66, 65, 65, 66, 66, 66, 30. Felt pretty doable even with the wind. I did a very similar workout one year ago on much faster so the idea was for this to feel easy. We'll see on Thursday. 

9 miles before it started raining

Pre meet

It was dumping rain all day. Thankfully nothing during my race. You felt the wind, but mostly just when you weren't running behind someone. Before the race, my coach told me to not worry about splits but just compete. I think that was good and makes me feel better about how I did. So, the race started and the pacer had just told us he was going to hit 66s (13:45 pace). This was reasonable given that that pace was just a hair faster than several of the guys in the field have run. Several laps in, I was hanging with the group (starting in dead last, but worked my way up a couple spots) and not struggling too bad. I didn't know how to feel cuz I was still right there with everyone, but some guy yelling splits to someone said we were hitting 67-69 pace. Sure enough, my second lap was 69.7! So, pacing was bad for the leaders but wasn't bad for me. When people started dropping, I surged to catch up. My fastest lap was 1800-2200 in 66.0 (closed in 66 mid). Hit 2 miles in 9:03 feeling tired but alright, but apparently I slowed down a lot, hitting 70-71 after that. I soon recognized it wasn't going to be a fast race, but I kept battling. Don't have regrets about my effort even though it was not my best. A lot of people didn't run fast actually (for example, basically everyone in my heat was sub 14 or sub 8 and I beat like 6 of them), so maybe the humidity (80%) affected us. Going into this race I thought I was in 14:05-14:10 shape under good conditions. 

AM: Gorgeous spring morning run in North Carolina. Felt tired as expected but nothing too serious.

PM: 5 miles. Trying to catch up on mileage

Today we went to the American Tobacco trail. I think it must be famous among runners because we saw a ton of good ones there, including a lot of the teams that were at the meet. It was pretty cool. Its right on the edge of what is developed in the Raleigh area though so its sad to see the forest being cut down to build houses. I ran with the guys around 7 minute pace for the first 6.25 miles, then they turned around and I picked it up so they wouldn't have to wait too long for me. That was like 6 minute pace to the turnaround point and it felt downhill (turns out it really isn't that much downhill) so I thought it would slow it back down from there but it turns out I averaged 5:41 on the way back. Felt pretty easy and quick, like the wind was blowing me uphill. I was trying to be just gentle enough with my sore achilles tendon. I slowed down from 5:30 pace to 6:00 pace once the paved section ended and I had to run on sandy gravel again. 

12 miles. Achilles felt tight for a good portion of the way. I'm glad I held off and saved the tempo run for tomorrow. 

It was like 35 degrees and windy for our tempo today. I should've been more brave and taken the lead earlier, but I didn't know how I'd feel or my teammates would. Like last time, it felt pretty chill. We'd hit a pace that I would've guessed to be 5-10 seconds slower based on how I felt. Would've enjoyed going faster at the end but it's fine. 41:26 when we stopped, or about 5:10-11 pace.

AM: Slushy and snowy this morning so ran on treadmill

PM: 10.5 miles on transit and como. By the end I felt a little tired in the legs. 

AM: 5 miles. Roads were icy but just a bit. 

PM: 10.75 miles on river road