Ethan Cannon

Get in Gear 10K

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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: 15:57.3

1500: 4:04.55

800: 2:01.05

400: 53.07

3000: 9:18.43

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: 1:06:23 (Garry Bjorklund Half, June 2023)

Road race 10K: 30:27 (Get in Gear, April 2023)

13.1 miles: 1:06:16 (Hobbler Half, July 2023; not counting this as a 1/2 PR because of ~1100 feet net elevation loss)

 

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: 191.25 Year: 1016.25
Adi-zero Tempo 9 Lifetime Miles: 225.00
Nike Vaporfly Next% Lifetime Miles: 140.75
Peg 39C Lifetime Miles: 646.00
Saucony Triumph 20A Lifetime Miles: 664.25
Saucony Triumph 20B Lifetime Miles: 0.00
Asics Gel Nimbus 25 White Lifetime Miles: 188.00
Asics Gel Nimbus 25 Blue Lifetime Miles: 0.00
Total Distance
263.75
Peg 38A Miles: 128.00Peg 39A Miles: 65.75Peg 39B Miles: 63.50Nike Vaporfly Next% Miles: 6.50
Weight: 0.00
Total Distance
14.25

We got 8 inches of snow last night! So I trudged through said snow to get to the exercise room. I ran 14.45 miles according to the treadmill, but for reasons previously described, will round it to 14.25.

Peg 38A Miles: 14.25
Weight: 0.00
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Total Distance
9.50

6:45ish pace on the roundabout loop to east river. There was some patches of ice but nothing major. 

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
10.00

8 by 1K w/ 1 minute rest. I did it sort of making a box around the football stadium. In each direction, you started out going uphill and into the wind. 3:08, 3:01, 3:05, 3:01, 3:00, 3:00, 2:58, 3:00. So it was 3:01-3:02 average. Not dissapointed. 

Peg 39A Miles: 10.00
Weight: 0.00
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Total Distance
9.50

6:50 pace out to Como lake this afternoon. The wind was super strong and it was flurrying snow, so it was one of those ones that you just get it done. 

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
9.50

6:48 pace, east river road, hip still sore

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
9.25

6:50 pace, east river road. Feeling kind of tired still. Hip also still sore. Hope tomorrow goes well. 

Peg 38A Miles: 9.25
Weight: 0.00
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Total Distance
17.50

Warm morning run down to the end of Minnehaha park. I did a 4 mile tempo on the way back. I was kind of bummed that it was only 5:07 pace, including the final half mile going down "the hill". Oh well. 6:01 pace overall. I tried to reign it in on the way out. 

Peg 39A Miles: 17.50
Weight: 0.00
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Total Distance
9.75

6:45 pace on a beautiful sunny morning. Today there was a few firsts. It was my first time running a whole lap around the track this year. It was also my first time doing the whole east river flats run this year. And, it was probably my first time this year I regretted wearing gloves on a morning run. 

Peg 38A Miles: 9.75
Weight: 0.00
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Total Distance
10.25

Pretty typical windy April morning for a workout, but it was very warm which was nice. First I did a 3 mile tempo along Dinkytown greenway. Ran 15:10. Could have been more like 5:05 pace since I may have miss measured a bit. That felt hard. But then I went to the track and did 4 by 800 with equal recovery. Because it was in a different setting, you almost forget that you've already worked out. I did 2:20, 2:19, 2:18, 2:13. My goal was 2:20 so I'm happy with that, but I know I still have a long way to go. 

Peg 39A Miles: 10.25
Weight: 0.00
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Total Distance
9.50

6:46 pace? Didn't feel that fast. I tried to do farmers fields. It is MOSTLY ready to run on. The fields and Falcon heights park are fine, but the path to get there is still a river. I'll have to wait at least another week for that, in my estimation. Felt kind of banged up today after the workout. 

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
9.50

Probably about 9.5. I was blocked by the river on east river flats. I think its risen about 3 feet since monday. Shouldn't be surprised with it being so hot. Felt fatigued still. 

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
9.75

Boom island.

Peg 38A Miles: 9.75
Weight: 0.00
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Total Distance
18.00

East river road on a beautiful, rainy morning. Felt nice and easy going out at 6 flat pace because I had the wind at my back. Miles 10-16 were a workout of sorts. It was supposed to be alternating miles at 5:15-5:45 pace. I didn't have mile markers obviously which made it suboptimal. However, with a little bit of a kick during the last "slow" mile, I was able to finish averaging 5:30 pace, so technically on pace. 

Peg 39A Miles: 18.00
Weight: 0.00
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Total Distance
9.50

Cold and windy morning on west river. 6:43 pace. 

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
10.00

I got kind of nervous for my workout today, then felt pretty junky in my 2 mile tempo in 10:20. After that, I took more rest than I had planned because my coach and a UMN runner were doing a workout, so I ran a rep with him. I ended up doing 800, mile, mile w/ 2:30-3 min rest, in 2:19, 4:55, 4:44. The first mile was at 5 minute pace through 1k fyi. Overall the tempo was not great but I felt pretty capable during the track work. 

Peg 39A Miles: 10.00
Weight: 0.00
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Total Distance
9.25

I estimated my mileage. Ran in the rain around east river flats. The flooding is crazy right now, part of west river road is underwater. I felt tired and my hip felt janky at times.

Peg 38A Miles: 9.25
Weight: 0.00
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Total Distance
9.25

Intended to run like a half mile with my daughter then take her back. But she kept on wanting to go further, even though it was like 40 degrees and overcast outside. So we kept going and going. I thought that west river road north would be a good route with the new jogging stroller. It was very fun, like a dad-daughter date. I ran essentially normal pace. My shoulders did start to ache a bit at the end. Also, one thing about toddlers is that they don't calculate the return journey in their requests, and she wanted to get out with like 1.5 miles to go so I had to kind of push it to get home. But overall it was so easy, it made me really interested in trying out breaking the WR mile. its apparently down to 4:32 by now. I think I could maybe break that even with a double stroller. 

Peg 38A Miles: 9.25
Weight: 0.00
Add Comment
Total Distance
9.25

Pros of today:

-Hip didn't really hurt I think

-I NAILED my pace like never before. I was right on target with all 3 800s, only checking at the 400 meter mark.

-I got home at 8:57 and was able to take a shower before the water was scheduled to be turned off at 9

 

Cons:

-That did NOT feel as easy as it should have been to run 3x800 w/ 2:15ish rest in 2:30, 2:25, 2:20. Not a confidence booster in my last workout pre race. 

Peg 39B Miles: 9.25
Weight: 0.00
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Total Distance
14.00

I (unintentionally) celebrated earth day with my first run of the year on the gateway trail after the temple. It was a cold run but still nice to be out really in nature. I ran a relaxed 6 flat pace, which is not that hard on that route. Prepping for race next week. 

Peg 39B Miles: 14.00
Weight: 0.00
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Total Distance
9.50

Ran with the fam, then ran up to farmers fields. I was trying to relax so I was surprised to have gone 6:41 pace. Maybe its because I had already gotten my warm up out of the way. 

Peg 39B Miles: 9.50
Weight: 0.00
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Total Distance
9.50

6:46 pace, down on east river flats and around because river still very flooded.

Peg 38A Miles: 9.50
Weight: 0.00
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Total Distance
9.75

6:43 pace on boom island, even though I tried to go slow.

Peg 39B Miles: 9.75
Weight: 0.00
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Total Distance
9.50

East river road. Ran with the fam to start out, so all I can say for pace is 6:50s on the way back. 

Peg 39B Miles: 9.50
Weight: 0.00
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Total Distance
5.25

Tried to keep it nice and slow. Went fast than I wanted, just over 7 minute pace. Strides. I'm really looking forward to a nice race tomorrow, my first in six months (I'm telling myself it's a workout in company so I don't get nervous). 

Peg 39B Miles: 5.25
Weight: 0.00
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Race: Get in Gear 10K (6.214 Miles) 00:30:27, Place overall: 2
Total Distance
12.75

First race in 5 months. It was a beautiful overcast spring day for a run on river road. Additionally, it wasn't rainy and the wind was really minimal for this time of year. Based on the clocks I saw, my splits were: 4:50, 9:42, 14:38, 19:32, 24:26. 

The race: a pack of 4 quickly dwindled to three, which made me happy because I wanted prize money (especially after dropping 64 stinking dollars on this race). The mile splits I saw built my confidence because they were pretty fast but I felt under control for the first couple of miles. Before mile 3, Danny Docherty and the other guy leading dropped me. Apparently at 5K I was 4 seconds behind them. But then Danny dropped the other guy, who wasn't really getting further ahead of me. My mental game is pretty bad, I was definitely consigning myself to 3rd place for a lot of the race. Probably the smartest thought I had was: "just keep running, and see how things shake out". Turns out, I eased past the other guy, and on the bridge coming back, someone said I had 15 meters on him. On the home straight, I heard him coming but did that thing where you find strength our of nowhere to sprint to the finish. I beat him by one second, and was 13 seconds off the winner. Based on my workouts, this was a pretty good day. It's a lifetime PR for a road race 10K. I'm also excited because I think the door is definitely open for a half marathon PR in a couple months. I'm assuming that I'm better at longer distances, and that I'll be in a bit better shape then. I'd be really happy if I could still run decent times (I consider 66 mid for a half marathon to be decent) after a year with no teammates, plus a surgery and a new addition to the family thrown in. 

 

Update: finally mapped it out. Trying to be very conservative (taking turns as tight as possible), it still looks like a 6.32 mile race. Overall that means I may have run 29:58 for 10K. Sounds good to me!

Nike Vaporfly Next% Miles: 6.50Peg 39B Miles: 6.25
Weight: 0.00
Comments(3)
Total Distance
263.75
Peg 38A Miles: 128.00Peg 39A Miles: 65.75Peg 39B Miles: 63.50Nike Vaporfly Next% Miles: 6.50
Weight: 0.00
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