Ethan Cannon

6:45 pace, farmers fields. Nice day out but I felt tired and not good.

UPDATE:

Unfortunately in this changing world we live in, I am deciding to now track "smoke days" that occur during the summer (hopefully just the summer!) I will plan to start the log on May 1 of each year:

Mask days:

1 (as of 7/30)

Treadmill days:

4 (as of 7/30)

6/3, 7/31, 8/1, 8/2

FYI, mask days are usually those with AQI>100. Treadmill days definitely include those with AQI>150 and potentially lower concentrations too. 

6:40 pace, East River road. 

Just a hair over 6 flat pace. I ultimately decided to run to Theodore Wirth today. The rationale was that my knee has been bad all week and river road is best for runs where you are doing a workout or trying to roll really fast. My knee started hurting within the first couple minutes, although it actually went away at the end. The hills of Wirth park are a unique stimulus for a runner here in flat Minnesota.  

6:44 pace, Como lake loop. Knee didn't feel great, which was too bad, because it was a beautiful day outside. 

6:52 pace, west river road. My normal route to do west river (via bridge 9) is currently closed, but I decided I don't mind going via the M bridge. During the mornings campus is pretty quiet and I get to run further on WRR. It also changed things up from dinkytown greenway. 

6:56 pace, east river flats. If my knee doesn't feel better soon I should go see a doc. 

Today was probably my most enjoyable run in a while. Despite doing a workout, my knee felt pretty good, and I was able to enjoy a sunny spring afternoon running around St Paul campus, which is already pretty quiet. I decided to do a 10-5-3-1 workout (5-3-1 rest) after I realized that 10-5-4-3-2-1 is actually a pretty high mileage workout by my current standards, even though it doesn't sound like it would be. I did it on a loop that included the fairgrounds, St Paul campus, and Como avenue. I only tracked pace for the 10 minute rep, which was bang on 5 flat pace. 

6:53 pace, east river road. Knee felt pretty good again. 

5:53 average, Gateway trail. For some reason I forgot that the full route was 19 miles. Today was one of those days where you just had to be outside enjoying Minnesota so right after I came home we went biking, and then went to an outdoor party after that. I'm tired! Knee felt solid. Splits: 4:13, 6:23, 6:15, 5:56, 6:00, 5:59, 5:54, 5:54, 5:52, 4:11, 4:10, 5:42, 5:39, 5:51, 5:52, 5:45, 5:56, 5:52, 5:50, 3:50. 

7:07ish pace, west river road, knee felt solid. I need to do a better job testing MapMyRun. It often takes bounces around in a way that adds to your mileage when you let it "follow roads" automatically. I'd like to quantify the effect of that, which may result in less mileage than I think I am getting. 

6:48 pace on the way back. I had an appt in Roseville this morning right by Langton lake so I decided to run afterward to the lake Johanna area. I found a path at Tony Schmidt that was soft surface and well-maintained with woodchips. My knee felt a little worse, not better, which was the one downside, but other than that it was a great run, basically in nature the whole time. 

6:53 pace, Como classic. Knee felt ok.

4 by mile on east river road with 90 seconds rest, looks like it was just over 5 minute pace on the hard. 

This was my second run in a really nice green space this week, as I ran all over Theodore Wirth park (there are lots of side trails!) It was somewhat stressful as I had my girls and the wind was 15 mph when we left and 22 mph when we got there. My daughter said it was winter again. Thankfully, between playing at the park and visiting the butterfly garden, everyone was ok and I was able to put in a whole 65 minutes. 

I ran 32 minutes, stopped in at the house, and then ran 32 minutes again. Long story.

6:47 pace, east river flats. 

Ran to Target to meet my family. 

6:45 pace, east river flats again. I went there because the rain was coming down pretty hard initially. I actually didn't feel that cold somehow. 

I was going to work out on the roads, but knew that I would work harder if I was on the track. I ran 5 by 1600 w/ 2 minutes rest, except after rep 3 when I took 5 minutes because of a pit stop. It's nice to work out on a cool May afternoon, but there are reasons why it'll be nice to focus on morning workouts in the future. I ran 4:57, 4:57, 4:56, 4:55, 4:51. 

6:44 pace, farmers fields. Felt sort of tight and not great. 

Ran from Jamaca ave on to the Gateway and then home. According to MMR it was 5:55 pace, although my mile splits were just under 6 on the Gateway, and I thought I was slower after that. On the one hand, I was thinking during the run that we live in the coolest place ever, as it was an awesome, awesome route to take on a quiet Saturday. This was dampened a bit by feelings of hitting the wall that got stronger at the end. Maybe it was because I didn't start until 9:00 after the race. Also, I came home and had lost a lot of weight. Even though I had shade and the temp was only in the 50s, I felt like I sweat a fair amount. But I was definitely burnt by the end.  

6:42 pace, east river road. Happy memorial day.

6:24 pace apparently? Seems very quick, but we were going fast. Took my family on both sides of river road (turned around at lake street) for a bike/stroller run. 

Felt slow and tired on Como Classic, 7:03 pace. Was very humid outside but only a little above 50 degrees so it wasn't too noticeable. 

Yesterday I was at a track meet, thinking how much I would love to race. But, fun things like that don't come for free. You have to put in the work. I am in a racing drought this summer, so I thought about maybe doing a short-distance time trial before my trip. Today, I decided to get towards that by running 16-12-8-4, and after full recovery, to do 4x400 in lane 7 to add some volume. To accustom my feet to racing shoes, I decided to wear flats during that part. I decided to be responsible and put on sunscreen before this afternoon run with not shade in 70 degrees. Turns out as I got to the track, some menacing clouds started to get closer. Ahh, the classic, apparently unpredictable summer storms. Another reason to work out in the morning (when they are less frequent). The wind became very strong as the sun was covered and the storm became closer. I saw some lightning and thought my workout was toast. I felt a tiny bit of rain, and then by the 800 rep...it passed. Missed where I was by not too far. So I was able to finish the workout, which was nice, even though it didn't go very well. 4 minutes rest between everything, including the 400 and the 4x4. I ran 4:49, 3:36, 2:16, 63, followed by (68, 68, 68, 66) w/ ~23 seconds jogging recovery. Flats felt fine. 

7:03 pace, which is very slow for Farmers fields. I had a very bad charlie horse in my calf sometime last night. Then I was also just feeling tired from the workout and who knows what else. 

6:17 pace, Resevoir Woods and around McCarrons lake. Felt kind of beat up so I decided to do this route where I tend to go slower. The bright side was that although the sky was hazy, the smoke that is supposed to move in hadn't come as of this morning which was nice.