Ethan Cannon

7 miles, a little tiring probably also because I just ran last night. Strength. 

Oh yea!!! Best run since I've been back. I felt great. Running uphill I didn't feel exhausted or anything. I meant to only do 8.5 but I underestimated my pace and ran 9.05 miles on a sick new route I found out in the wilderness. 7:25 overall pace despite a 1200 foot elevation gain on the way up is awesome! Feeling good. Core/T10/IP

There was abbastanza adversity this morning as I was #chafingthedream on my traditional Roxy Ann long run. Also, I started feeling my bursa again but decided to keep going. I'll have till Monday to rest it, which should be sufficient. All in all, 7:20 pace for the hilly 12.5 miles isn't bad (and a lot better than last week). 

Yikes. Today I ran toward Home Depot because it was the flattest way to do my first workout in years. First note Is that I've become an expert at running a decent pace, but running consistently fast on this fartlek was pretty awkward for my body. It wasn't very pretty but I'll get back into it soon. Second thing is that I wasn't able to run for as hard or as long as I had hoped because of my bursa. I am starting to realize why and with some good care am confident that within a couple days of recovery I'll be ready to go again. 

7 miles recovery. Hoping that bursa gets better. T10/Core

Great run up Roxyann. It was easy and I was going pretty fast. Today I wasn't supposed to be recovering so it was more aerobic. I tried a new trail they have there. Won't make that mistake again. It's a miracle my ankles are still intact. Core/T10

Well, in the same way that my slow work sped up a lot in the first month I was doing it, I hope my fast work does to. There is certainly room to improve. On a rainy morning I went down to Bear Creek and the bike path to do a tempo run. I FINISHED IT! Bursa was alright. It was slow; 24 minutes for exactly 4 miles. But soon afterward I felt fine. Like some part of my body isn't ready to go faster yet but the rest is.

Its good to note that despite working 21 hours at the retirement home the last three days, I didn't feel any lingering exhaustion from that. 

7 miles

12.3 miles, 7:10 pace. So a nice improvement from last time! Saw a bunch of army dudes. Good Roxy run. 

Tempo run time. I started at North Phoenix/ Barnett and ran towards Bear Creek. In other words, I was running downhill. Plus (confession time) I was running in front of cars and basically ended up hauling for about 10 minutes. Alas, the dream came to an end and I ended up pushing my tired legs and panting my way for another 17 minutes before I planned on the fly to call it quits at 4.5 milesish. Hopefully I can get better. Core/T10

7 miles up Roxyann. Felt good enough to do Strides. 

uh oh. Once again I miscalculated and did over 9 miles up by the Lighthearts. And once again my bursa (and this time my knee, too) were feeling tender. Maybe it's the steepness of the hill. Felt a little tired today. T10/core

Ran a 3 minutes hard, 2 minutes recovery (but still "up") fartlek. Having learned my lesson from Monday, I made a simple goal to finish faster than I started. It worked! I did 5 miles, but only got the splits for miles 1,2,4 and 5. They were 6:15, 6:05, 6:00, 5:50. Then my knee started hurting bad ended my cool down early. 

Had to shut it down after 5 because of bad IT band pain. 

I believe I did 10.5. It band pain is a lot worse downhill so I ran up Roxyann fine and coming down it hurt so it took it really slow. This has definitely taught me A lesson. I had not been taking care of my body on a strength and injury prevention standpoint. A few minutes of core a day just doesn't suffice. So I made a new goal to do strengthening and IP stuff for 20 minutes a day. I'm confident that soon I'll be strong and injury resistant. 

5 mile tempo run on the BC greenway at 5:48 pace. Started feeeling the IT at the end so I called it quits after a short cooldown. 

Drove out to Home Depot for a run on the flat. Had I been totally healthy I would have enjoyed running hills but now is not the time for that. Did 6.5 miles more or less. My knee started flaring up, actually pretty bad, but then near the end of the run it started feeling better, even with a slight down grade! Woo hoo! 

NOTE: TODAY I GOT NEW SHOES. I REPLACED MY ADIZERO TEMPO 6 shoes with ADIZERO TEMPO 6. 

Went a bit farther than yesterday. IT still hurt after a while.

Felt good during my 4-2 fartlek! I don't think it was a ridiculously fast pace. Right now my legs are still just not quite there yet. But I was stoked to be able to do 6 miles of workout after my 2 mile warmup. I didn't have any IT problems until the very end, which is why my cooldown was short. I seriously felt my glutes (which I've been working on) kick in and help out. 

good longer run 

Awesome run! I was happy to be able to finish the whole thing and my IT band hardly hurt that much. It was the first time in a long time that I ran my long run on the flat. So when I clocked on of my miles (number 5) in at 6:10 (but being timed, that was probably faster than I had been going), I got excited and tried to "squeeze the trigger" bit by bit. My last five miles show that, to continue the analogy, I got a little "trigger happy" and ran out of gas. Next time I'll do better. The miles were 5:47, 5:36, 5:38, 5:45, and 5:46. Altogether 5:43 pace or so which is faster than my most recent tempo run! That's exciting as well as informative (perhaps a more intense warm up before hard efforts could be helpful). Gym. 

3 mile warmup then a 6 Tempo run going on the bike path north from Hawthorne park. Felt some IT pain about halfway in, so I actually turned back 30 seconds early, but it never developed. Once again, it was on the cool down that it hurt so I finished that early. Once again I went out too hard. I didn't keep splits but it was probably pretty fast going out and a little slower coming back. Gotta get better with that.

8 miles out past Home Depot. Knee hurt. 

Well, I survived my 9 miler. I am bummed that I don't feel like my health has made huge strides forward. Maybe I need to rethink my recovery plan. 

Fartlek 5-2-4-2-3-2 and then repeated again, for about six miles total. Felt good. I literally didn't feel any knee pain till the moment I finished my last hard effort. It also seemed almost too easy. By now my legs have learned to grind longer distances, now they need to learn to be quick on the short ones. Good effort. 

9 miles. Started feeling my band at about 7 miles, not bad.