Ethan Cannon

Mt SAC Relays

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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: 0.00 Month: 232.75 Year: 2849.25
Adi-zero Tempo 9 Lifetime Miles: 225.00
Nike Vaporfly Next% Lifetime Miles: 67.75
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: 616.25
Peg 38 OT2 Lifetime Miles: 159.25
Total Distance
292.25
Peg 38D (White) Miles: 144.75Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 124.75Nike Vaporfly Next% Miles: 6.25
Weight: 0.00
Total Distance
10.50

Beautiful sunny day and about 40 degrees on the track at 11 am was nice for a workout. I thought I might be toast today after recent hard efforts but I felt good. I hope this lasts through upcoming races. If not, I may need to back off mileage. But no need to worry about that now. Put on the flats for: 200, 3200, 400, 1200, 400, 1600, 200, 200. We did 1:30 rest after the 400s and 3 min after the 2 mile, 2:30 after mile and 2:00 after the 1200 I believe. Honestly throwing the 400s in there made the workout easier. 

32, 9:27, 67, 3:33, 67, 4:32, 30, 30. 

The only things to note was that we went out on pace in the 2 mile but lap 4 was slow and we came through feeling great- in 4:47. After that I was on my own but I got it back down to pace in one lap with a 68. So I split 4:47, 4:40 and tbh it felt hard mostly because I had to push things back on pace that second mile. Hopefully that doesn't happen in a race like it did last year. Then my teammate led us through 800 in 2:20 on the last mile, and I finished it off with a 2:12 800 to run the 4:32. Once again, that was hard, but had I run even splits I could have done a lot more of the 4:40s and hopefully a couple more of the 4:32s. Hopefully when I am willing to go to the well, I can not get way off pace. Like I know I can keep going with the effort I did the 2 mile in, but sometimes that effort balloons from 71s to 75s. I have personal experience haha. 

Weight: 0.00
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Total Distance
16.00

Really nice warm morning for a long run. Streets were quiet and I ended my run a new way at McCarron's lake. Meant to go really slow for recovery. Averaged 6:24 pace overall (faster than intended). I think that happened cuz once you are on the way back you kind of just want to get home and not hang around. 

As of today I have done 1000 miles on the year so far. 

Peg 38D (White) Miles: 16.00
Weight: 0.00
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Total Distance
15.00

AM: 5 miles. Slushy outside but workable. 

PM: 10 miles and some easy strides on grass

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
15.00

AM: 10 miles before the rain

PM: 5 miles in the rain.

Peg 38C (Maroon2) Miles: 5.00Peg 38D (White) Miles: 10.00
Weight: 0.00
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Total Distance
11.50

Hill workout on west river road, at the big hill. Wind (and eventually rain) were at our back for the workout portion up the hill. 3x(2:00,1:30,1:00,30) with a rest of jogging down the hill, which made for a recovery of like 1:1.5 I want to say. So the workout was like 40 min long but only hard for 15. Achilles tendon felt ok, gonna try to take care of it. This workout hurts differently from a tempo, which hurts differently from a track workout. Overall its a relatively easy one.

Peg 38C (Maroon2) Miles: 11.50
Weight: 0.00
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Total Distance
10.50

10.5 miles. Achilles tendon was a little tight so unfortunately I'm calling off my double.

Peg 38D (White) Miles: 10.50
Weight: 0.00
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Total Distance
10.00

Indoor track workout due to wind I assume. There were a lot of separate workouts going on but I had someone to run behind for everything till the last 800, when I changed the workout to meet the needs of my Achilles. I also ran in trainers for this reason. 1200, 1000, 800, 600, 800 with 2:30, 2:00, 2:00, 1:30 rest. Ran 3:18, 2:45, 2:11, 1:35, 2:09. Never run a 1200 that fast in practice, but I'm trying to keep raising the bar in my mind for what is "good". 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
14.00

Easy 14. Really enjoyable sunny morning run up through Resevoir Woods and Villa parks, which I think is a great 14 mile route (it was also my first time running through the farm fields this season). Achilles tendon was pretty shaky. Great time for a weekend. If this keeps up I may have to wear next percents to my race. 

Peg 38D (White) Miles: 14.00
Weight: 0.00
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Total Distance
9.00

My achilles tendon made it through a 4 mile tempo at 5:11 pace overall. 

Peg 38C (Maroon2) Miles: 9.00
Weight: 0.00
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Total Distance
9.00

9 miles. Achilles didn't feel great. 

Peg 38C (Maroon2) Miles: 9.00
Weight: 0.00
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Total Distance
5.50

Pre meet

Peg 38C (Maroon2) Miles: 5.50
Weight: 0.00
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Race: Mt SAC Relays (6.214 Miles) 00:29:38, Place overall: 20
Total Distance
10.50

Mt. SAC. My race was at 9:40 pm which equates to 11:40 in Minnesota. So I was yawning a bit beforehand, and I think it may have been due to tiredness (as well as nerves). But I wasn't worried about it affecting me. I decided to do what I considered the smart thing given my achilles situtation and wear my Vaporflys instead of spikes. I'm glad I have that option. Spikes would be pretty unforgiving. The new stadium is absolutely amazing. There wasn't a ton of people there so on the backstretch I could totally hear my coach yelling at me, which was helpful. I did a lot of thinking prior to this race, because a 10K is a mental battle. You can spend the first 10 minutes or so not really struggling but thinking about how its going to hurt later. With 40 people in my race, I didn't end up having anyone in specific to hang onto like my brother did so he could break 9 in the 3K the other night, but we decided to have me just try to be near the top. Weather and set up were awesome. This was a great final race in California under the lights. 

Race: With so many people, my first lap was like 73. That was a little unnerving to be behind already with so far to go. But someone started pulling us from up front, so I was pleased to see my splits put me closer to being on pace over the next several laps. I remember hitting around 4:44 at the mile and maybe 8:49 at 3K. I passed a few people on those laps, and as the race progressed, it became tempting to "rest" behind someone once I caught up to them. But their coaches would yell "72" at them, and I knew following them was not going to get me the paces I wanted. Hit 5K in about 14:43 feeling ok, and now focused on my plan to get to 20 minutes intact. Basically from there on out I tried to let the time pass while maintaining pace. My fear going into this race was I wouldn't break 30, and I had good reason to be concerned about that. I remember having 10 minutes to run the last 8 laps and feeling like I could really PR. The last few minutes I was motivated by knowing I would PR. For example, with 1600 to go, I was in a lot of pain and was not resting on my laurels but knew I only needed a 5:07 at that point to go sub 30. So I'm proud of myself that I never let the pace balloon like I did last year after a similar start. I have enough data to estimate splits for the six miles (knowing there's an extra 200 somewhere in there on a similar pace), assumimg I correctly got my 3K, 5K and 8.4k splits- 4:44, 4:40, 4:43, 4:41, 4:53, 4:45.

Nike Vaporfly Next% Miles: 6.25Peg 38D (White) Miles: 4.25
Weight: 0.00
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Total Distance
8.00

AM: 8 miles around a resevoir type thing. 

Peg 38D (White) Miles: 8.00
Weight: 0.00
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Total Distance
16.00

Long run. Felt pretty tired. Achilles hung in there. 

Peg 38D (White) Miles: 16.00
Weight: 0.00
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Total Distance
13.25

Fartlek. My achilles was somewhere between surviving and thriving. It included 3 miles which were each at a little over 5 minute pace, and then 2 sets of 2:00,1:30,1:00 in between that were faster than them to some degree. Definitely didn't feel as good as it might have normally, hopefully due to 10K which I will hopefully finish recovering from soon. 

Peg 38C (Maroon2) Miles: 13.25
Weight: 0.00
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Total Distance
10.00

Legs feeling pretty bogged down still from my race. Hoping they will feel better by workout Thursday. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
10.50

10.5 miles in the rain. Still felt pretty spanked. Hoping to be feel better by the workout tomorrow!

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
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Total Distance
10.00

Ouch. Ouch. Ouch. This workout was wretched. It's almost good that this has nothing to do with fitness- my body still feels absolutely roasted from the race. Maybe a big workout Monday (volume-wise if nothing else) delayed recovery. Idk. Coach pulled me early, and I didn't even protest that much. 600 in 1:34, 400 in 60, 300 in 44, 200 in 29, 1200 in 3:23 (after opening in 64 and dying a cold death). Rest ranged from 1 minute to almost 3 minutes. 

Peg 38D (White) Miles: 10.00
Weight: 0.00
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Total Distance
10.00

Beautiful rainy weather, very windy, legs still tired but surprisingly ran under 7 minute pace, grateful Achilles' tendon has gotten better.

Peg 38D (White) Miles: 10.00
Weight: 0.00
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Total Distance
16.50

Beautiful run after going to the temple on the Gateway trail. I pivoted and decided to go right after 5 miles onto Brown's creek state trail. No leaves yet but some beautiful trees and nice humid, cloudy, 62 degree weather made for a good run. Ended up averaging about 5:54s, with the fastest splits in the middle before relaxing towards the end. Good news is hopefully the exhaustion from the race is behind me if I was able to do that. 

Peg 38D (White) Miles: 16.50
Weight: 0.00
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Total Distance
10.50

4 mile progressive tempo around 5:13 pace overall. 

4 by 200 on indoor track (trainers obviously) in 30, 29, 29, 29. Felt better again today compared to earlier last week. Hoping for a good 1500 on Friday.

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

Felt a little tired. Apparently I was going 6:34 pace though.

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
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Total Distance
10.00

10 miles with 2 300s in 46, 45, and 2 150s in 20, 23 (yes I know). This is going to be a very interesting race. I'm not sure how to go about it. Hope it goes well. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
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Total Distance
5.25

Pre meet

Peg 38D (White) Miles: 5.25
Weight: 0.00
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Race: Kip Janvrin Open (0.932 Miles) 00:03:53, Place overall: 3
Total Distance
11.00

Raced the Janvrin open in Indianola, Iowa because my time wasn't good enough for the three heats at Drake. I was runner number 1 in the first heat though so maybe I just missed it. It was rainy off and on and windy at 20 mph. My upper body felt ok after pushing the car, but my mind was not in a very good place. Started the race. It went out quick. I felt bad, like I wanted to give up after 150 meters. So idk if I'm still fatigued and recovering or what. Of course, the first 150 meters of a 61 second lap are fairly quick so that could be that too. Hit 800 in 2:04. Even when you're hurting, the race ends so quickly. Wish I had sent it more after that. Apparently I was 63.xx the following lap, and 45 to close. On the homestretch I passed like 3 people. It felt easy to do so and I was definitely motivated to do it. Still only got third place, and I lost to a specific SDSU guy for the third consecutive race. I did break the meet record though so that's a plus. Afterwards I got in a long cool down with none other than my old roommate Bryce! I also got some food at his house because we couldn't find my bus. What a fun coincidence! I never would have known he was in town if I didn't send him a text. My time was 3:53.44.  

Peg 38D (White) Miles: 10.00
Weight: 0.00
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Total Distance
14.25

50 degrees but rainy and very humid this afternoon. Achilles felt fine which ws nice but I did feel tired. 6:28 pace, faster on the way back with the wind at my back. Wind is the strongest out in the open at the farmers fields. 

Peg 38D (White) Miles: 14.25
Weight: 0.00
Add Comment
Total Distance
292.25
Peg 38D (White) Miles: 144.75Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 124.75Nike Vaporfly Next% Miles: 6.25
Weight: 0.00
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