Ethan Cannon

6:56 pace, east river flats

Air was really bad today so I had the unfortunate task of running on the treadmill. Bummer but at least I can run at all. 

Nice to be out of the smoke! 6:50 pace, Como Classic.

2 mile tempo, followed by 4x800 on the track, wearing flats for the second two reps. I ran 10:03 (adjusted to 10:12 for distance), then 2:18, 2:17, 2:16, 2:12. Tempo run felt pretty good, although the construction around the stadium was awful. Then I was pleased to hit 67 I think on the bellweather first lap of the first 800, and went from there. 6 minutes between tempo and 800s, and 2:30 rest between those except 3 minutes when changing shoes. Definitely felt good to be running quicker again! 

6:56 pace, west river road. 

6:15 pace, west river road. Wanted to keep in under control as I will be working out on Monday.

Great day for a run! Overcast and super clean air, smoke all gone. It was decently windy, but like...I was running 400s. Fast 400s, but they were over in a minute. 8x400 w/ 90 seconds rest, except ~3 minutes after the third rep when I switched into my flats. I ran (64, 65, 64, 64, 63, 63, 63, 62). I thought I had at least a 61 in me on that last rep, but oh well. Still a fun way of shaking up the norm. 

Late afternoon run along the riverway in Boston. I made a couple of wrong turns; they weren't my fault though. 

Emerald necklace. This was the most fun I've had on a run at a conference. It is a really cool area with lots of green, streams, and a lake that I did a loop around at the end. It was hard to track mileage because there are  multiple trails you can take through it. 

Ran along Charles River. I had planned to stay on the south side but the north side seemed quieter so I switched to that instead. 

Emerald necklace on a cloudy, cool day. After 4 runs, goodbye Boston!

Even though there has been smoke this summer from Canada wildfires, it still feels like Spring here. I actually tied my shoes early on in my run because I was worried my hands would go numb later (they didn't). It was misting all morning and a great day to run to Tony Schmidt park. 6:18 pace apparently. Felt faster than that, although there are some slow sections. 

6:56 pace, Boom island. I took my shirt off after 10 minutes. Today was the first really humid day we've had this year. 

Had a surprisingly good workout. I ran 2x(8,4,2,2) with the goal of having the bulk of the work be in the 8s (which I would try to hit mile race pace for), with the other reps increasing volume but not being the focus of the effort. It was nice out compared to recent track workouts; humid but not windy, and the track was dry. During my 4-mile warmup, I felt like I wasn't really "waking up". However, that apparently wasn't an issue as I ran the first lap in 62. I went on to go (2:09, 63, 30, 30) and (2:06, 63, 30, 30). I went out in 60(!) on the second 800. Flats for the first set, spikes for the second. Despite that advantage, I still think it's cool to have run my fastest 800 in a workout ever. Rest was sporadic, from less than 2 minutes to 3 minutes, with nearly 6 between sets due to the work of changing into spikes. 

Ran at St Croix state park. Unsurprisingly, it was very beautiful. At the beginning it was super buggy unfortunately. Some clouds had rolled in which made it a little shady. But then the clouds got closer and became more ominous. The rain started and slowly ramped up until it was like an 8.5 out of 10 in intensity. Then it tapered off as I finished. Came back with sand all up my legs.

In the morning, another storm blew in when I woke up. Eventually it subsided, but the ground was really muddy, so I waited until I got home to run 6:47 pace on east river flats. Hot but shade from trees and some clouds helped. Wore my old shoes because mine were still soaked. 

Two things about today's workout were frustrating. First, I got kicked off the track. They are having a Special Olympics meet here and apparently with the liability insurance I can't be there even a couple hours early. Boo. Second, I began my reps at the 300 meter mark, or at least I thought I did. There are two lines, and I realized part way through that I may have been going to the wrong mark. Worst case scenario, I ran ~10 meters short. My times were 62, 45, 31, 60, 47, 61, and then 2 "200s" outside the track. 1 minute rest between reps, 2 minutes between sets. The last 61 was a 400 instead of a 200 because the person gave me one last rep. So in terms of volume, I just missed a 300. It could've been a blessing in disguise because my achilles tendon felt a little sore and I was going to wear spikes on my last set. 

6:26 pace, Como park and then to another park. For the second day in a row, I got told off for running somewhere, as the car show overran the fairgrounds. Had a few drops of rain that helped on the way out. It was 85 and very humid by the time I got home. Tbh felt pretty tired today, and the heat didn't help. 

I ran pretty darn slow this morning. I think Mondays tend to run slower these days. It was hot and humid but overcast and felt just fine compared to the past couple days. Strides. 

Before doing this time trial, I read blog posts for two of the more recent miles I have run (the most "recent" mile I ran of course was over 3 years ago). In both Indianola and Provo, I had recorded that the race was over faster than I thought and I may have been too conservative. That ended up being a good thing to think about, because once again, this race went by quickly. It was cool enough, but it was windier than I had hoped. Given the direction of the wind, I realized I could make things a good deal easier on myself by running a 1500 instead of mile. So that's what I did. There were a few people at the track, but I ended up doing this race alone. I wonder how much that affected my performance at this distance. With the way my workouts have gone recently, my splits didn't surprise me. I went out in 60. Then I sort of coasted along and tried to push the last bit. Hit 800 in 2:05. Then I had 3:10 at 1200. Final time was 3:58.73. Lungs felt torched after. My conservative goal was sub 4:20 (modified to sub-4 for 1500), and I had hoped for maybe sub 4:15 on a great day. So this is about what I could've expected. That is on pace for a mile in 4:16.1. I don't know what the official conversion is but I would convert it to about 4:17 low. NCAA converts it to 4:17.8. 

Since I was racing the following day. I ran on the treadmill just short and slow. Then I did some strides with my daughter. 

Time trial part 2: it was what it was. Just over ten years ago, I came to the NMHS track to time trial an 800 and 400 before my mission. In light of my time on Tuesday, I made a secondary goal to run faster than I did then (1:58.53). Main goal was sub-2. Things have changed in the past 10 years. They keep the back door locked and had lots of threats about trespassing. Thankfully, I noticed some people arriving on the field for soccer practice, and when I went through the main entrance, all seemed fine, although due to recent experiences I was on high alert to be kicked out. I was sad to see the track wasn't in great condition. Anyway, I went out in 58. That was faster than I had the last time I did this, but I knew I was pushing it and every second would count. So I gave what I had. I lost no more than a quarter second moving lanes becuase a soccer player wasn't looking where they were going. Hit the line in 2:00.92. This was quite dissapointing. On the other hand, I have only run a handful of 200s, and none of them (or anything else I have done) has been at sub 2 pace this year (or in recent years, tbh). So I'm not sure quite what to blame the performance on- fatigue from a 12-hour travel day yesterday, a little extra weight, lack of speed work, or just getting older (often the shorter the distance, the earlier the athletes peak). But, ultimately I need to recognize that placing high in races or winning prize money isn't really why I run. The main reason why I train for things is because it motivates me to keep running, and by continuing to run, I stay healthy. And you don't need to be a sub-2 guy at 28 years old to enjoy the health benefits of running. 

Back to longer distances!

I must have miscalculated the Aerial heights / Oregon hills route. I got 10.12 miles, which would be 6:50 pace. Still, I know I did run 0.8 more than that route normally is because I did an extra loop around the park in both directions. Oregon has a great smell to it during the summer. Nice outside. Update: 9.82 miles. 

Had a really good time running Coal mine with my brother who I haven't seen in 2 years. Even though he is getting back into shape from his mission, some things never change, as he got off to a faster start than I would have. Still, we were at over 7 minute pace when we hit Juanipero. From there I split off and started moving quicker on the Bear Creek greenway. Averaged 6:19 pace overall, including 6:08s on the way back.

Run in Langley, BC. Nice place.