Ethan Cannon

4.5 miles morning and evening.

Ran my favorite long run on RoxyAnn peak. The 14 mile version is from my house to a loop that goes around near the top. I did two loops and came home, except for a ten minute detour to finish off the mileage. From bottom to top there is 1200 feet elevation gained, but in between there is much more elevation change. Considering that, I was stoked to run it at 7:43 pace without even trying to go fast. It just kind of came to me.  

Mile repeats from Calle Vista to Juanipero roads. Pretty hilly, but one way is quite a bit more hilly than the other. If it was flat, I probably would have gone steadily faster each rep, but the hills kind of screwed that up. Times were 5:24, 5:24, 5:20, 5:29, and 5:02 with 2 minutes rest between each one, and a 2 mile warm up and cool down (including the active recovery that's 10 miles).

5 miles in the evening.

NOTE: This run was actually on Monday. My week goes from Monday through Saturday, not Sunday through Friday. Hopefully I won't make that mistake next week.

6 miles morning and evening... I must have run with someone that day because I was only supposed to run 10 miles total. 3 by 30 second strides on my AM run.

I overate in the morning and felt like crap on my run, even though it was supposed to be easy. Ended up doing 5 miles morning and 4 miles in the evening because I didn't get around to running until like 11:00 PM.

I believe this was my highest mileage day ever.... In the morning I did a 10 mile fartlek (6 miles with 2 miles warm up and cool down). Fartleks are the easiest of my hard workouts, as I essentially run easy to moderate pace with 10 to 30 second bursts whenever I feel like it. I was exhausted and hungry and ran pretty poorly.

I ran 6 miles with a friend in the evening. Felt fine; no lingering exhaustion from earlier today.

5 miles in the morning. IR/IP/Strength

4 quick miles in the evening; I decided to go a little shorter since I am scheduled to be over my planned mileage this week and I want to be rested for my race and long run tomorrow.

In the morning I ran a Fun Run 5K for an Eagle Project. I wanted to win but was planning on finishing my long run miles immediantly afterwards, so in my head I thought of going "fast but not actually hard". The pace was slow so I went out in front far enough that I wouldn't have to kick if the guy behind me sped up at the end. The pace felt boring, monotonous, and vaguely uncomfortable but I was mad when I finished and my time was 22:01! I was definitely not running over 7 minute pace. I was glad when two other runners told me their GPSs had us running 3.75 miles, which would be 5:50 pace. That sounded much more accurate.

After grabbing a few bananas, I headed out to finish my mileage (including the warm up from before I figured I had done five miles), and the first half was straight uphill. It got pretty tough. The way back was pretty easy but I felt guilty that I stopped and picked blackberries for a couple minutes because my long run had already been broken up with enough breaks already. Oh well.

IR/IP 

AM: 5 miles. IR/IP/Strength

PM: 5 miles with Harrison. Didn't feel super fast on either run which is a tad disapointing as I had a nearly 48 hour break from my long run Saturday, so I would expect to be quick. But this happens pretty often so I'm not super worried. I'm going easy today because my hard workout will be tomorrow at the Bear Creek 5K. This is the second of two races I planned for this summer (the first was a 35:51 10K in Utah on July 4th). So hopefully I will feel well tomorrow.

AM: 5 miles easy. Felt super tired. Before I did anything else I just lay on the floor for a while. I had second doubts about going to the race in the evening, and the storm that rolled in didn't help. IR/T10/ IP

PM: Decided to do the race. Extra warm up (about 2 miles total) because the race was 30 min later than I expected. The race felt like crap. I wish I could say it was just the first part of my hard workout, and to the outside observer of my workout that may look true, but I went pretty hard on the (in fairness, pretty hilly and tough) course and got 16:46. Super ticked. Within one minute I started my post race workout which was 32 minutes with a one minute hard- one minute easy cycle. I went about 4.5 miles with the easy about 9 min pace and the hard 5 min pace. That helped my mood a little bit after the tough race. 2 mile cool down.

AM: 5 miles. Pretty tired again. IR/Strength/IP

PM: 5 miles.

AM: Tempo Run. 2 mile warm up. 5 miles hard. 3 miles cool down. Felt tired again. It's interesting though that although I have felt really crappy this week, the past couple times I have actually checked my pace instead of just estimating (with the exeption of the race) I have been pleasently surprised by my performances. IR/IP/T10

PM: 5 miles. This felt a little bit easier. With the exception of hard workouts, my mileage right now is almost exclusively hills which makes it harder than it would otherwise be.

AM: 5 miles. IR/IP/Strength

PM: 5 miles with Harrison. Didn't feel amazing or anything but having that distraction made it seriously feel like I was running for five minutes which was awesome.

Today was a long run, and it felt great! I was only able to do 13 miles because I had a commitment in the morning and I slept in a little, but it was nice to feel good and not constantly be thinking about how tired I was even though I was on my own. I had a lot of fun and went fast at the same time! Instead of doing the last two miles later in the day I opted to call it a week. IR/IP

AM: Went down to the North track for mile repeats. Today I bumped up the rest from 2 minutes to 3 minutes, but maintained my volume (5 miles) simply because I needed to get the mileage in somehow. I'm hoping this will help me become more prepared for the BYU workout. 2 mile warm up. I was shooting for 5:10s (5:08 through 1600 which is 77 second laps), and I ended up going 5:11, 5:11, 5:09, 5:08, and 4:55. Then I went on a 2 mile cooldown. The whole thing felt really good. I wasn't even that tired by like 20 minutes after my run. IR/IP/Strength

PM: 5 miles super hilly. Felt good.

Healthy Oatmel Recipe for Me: Oats, Soy milk, Cinnamon, Almond extract, frozen berries, and flaxseed. Mix it up and microwave. 

AM: 5 miles. IR/T10/IP

PM: UH OH. I've been super stoked to not have been injured all summer despite the high mileage, but I had to shut it down after 3 miles tonight because of what I believe to be a retrocalcaneal bursitis problem. This is not good, and now is an awful time for this to happen. Hopefully I will feel better tomorrow.

AM: 5 miles super easy because of my injury. IR/IP/Strength

PM: 5 miles. Felt healthier which was great.

AM: I did a new type of fartlek today. 36 minutes total after a 2 mile warm up, going 3 minutes running "up" (where I don't slouch and allow my body to relax and go slow) but not super hard- just like 6:30 pace. Then I would go 1 minute hard, which ranged from 6 minute pace up some hills to a 4:30ish pace hauling downhill. Very blessed to have been able to get back on track and do my full workout! 2 miles cooldown. IR/IP/T10

PM: 5 or 5 and a half miles fairly quick (even for a night run) because I ran with Luke.  

AM: 5 miles. IR/IP/Strength

PM: 5 miles.

Long run on Mount Ashland today. I tried to not stop at all but a few things came up (like a quick bathroom break and a very nearly sprained ankle) so I got through the first 110 minutes with only like three minutes of not running in between. Then my parents weren't back yet so I ran another 10 min to finish up 2 hours of very tough, hilly, running. 14 miles total. 

AM: Last hard workout in Medford! Hopefully I get used to the altitude in Utah quickly... Anyway today I bumped up the rest on my mile repeats from 3 to 4 minutes and dropped the reps from 5 to 4. Unfortunately I realized that didn't make the first mile any easier, and it was actually quite harder as I tried to hit 74s so I could go sub 5:00 on all of them. Also, adding the extra minute of rest didn't do much to slow down my heart rate I think. Like a graph of exponential decay, the more rest I add, the less that additional rest matters. Anyway, the 5:00 goal made the workout harder, but it also made my times more condensed, which is something I had been hoping for the past few weeks. I ran 4:59, 4:59, 4:58, and 4:51. It could have been better than 4:57 average, but at least I made my goal. IR/IP/Strength

PM: 5 miles that felt rather easy and the time I spent went rather quickly. Hopefully this is because my body is becoming more accustomed to the workload.

AM: Regular 5 mile morning run. IP/IR/T10

PM: 5 miles.

AM: 4 miles. Ran out of time as I left for college this morning, and planned to get the extra mileage in later, but....

PM: 4 miles. I got back to my dorm super late, and had to come back early (just before midnight) because I didn't have my ID card yet, which would allow me into the building after hours. I need to start adjusting to college and continuing to focus on running.

AM: Tempo run. I think I pushed my body pretty hard aerobically, but it felt sooo slow. One reason is the altitude change, the other is that I am in a new place and don't really have any running routes. So I waste energy thinking where to go next, turning, stopping at stoplights, etc. I did a 2 mile warm up with 5 miles tempo and a 1 mile cooldown (ran out of time).

PM: In an effort to make up for my lackluster performance earlier today, I ran 6 miles. IR/IP/T10

AM: 5 miles. IR/IP/T10/Strength

PM: 5 miles. 

Wow, today was epic. It was my flattest long run in a while. There were definitely some hilly sections, but my recent long runs have all been on RoxyAnn of Mount Ashland, so this doesn't really compare. I wanted to give it a solid effort, and was planning on going 2 hours even though I hoped to go faster than 8 minute miles. I felt fast, but holy cow, not that fast! I did three miles where I saw mile markers, and even though it was the hilliest (up Provo canyon and back) and windiest (I am not a weather wimp- it was blowing hard) section, I was running miles in 6:20 pace! I did not see that coming, and definitely doubted the accuracy of the first one, but started accepting that maybe I am better than I thought I was after the next two miles confirmed the speed. I ended up running 100 minutes, which is enough for 15 miles at 6:40 pace, which is very realistic seeing as the rest of the run was easier (until the end, when I just wanted to be done). The fact that I didn't run that long bothered me a little, but Spencer Gardner, one of BYU's top guys, did his 15 miles long run at 5:45 pace- if you do the math that means his long run was a meager 86 minutes. So that made me feel better. Now time to recover for Tuesday. IR/IP/T10/Strength