Ethan Cannon

3 mile warm up, then a fartlek on ROAD! I was so excited to be off the grass that I sort of forgot it was going to be hard haha. It was a 10-5-3-2-1 fartlek with equal rest after each rep except after the first one, where we only got five minutes (so our rest was 5-5-3-2). I don't want to tell anyone this because they all ran like 9 flat 3200s in high school, but if you convert for altitude I PR'ed in the 3k on the 10 minute segment! I was about three seconds back from exactly two miles, which means I went through 3k in 9:22. Converted for altitude that's like a 9:12 so that's cool I guess. Didn't do very well on the five minute part, I ran one mile exactly. The three was better and the two better than that, and I felt very controlled leading the final one minute segment (varsity is at Notre Dame). I probably was able to do that because of all those suckish all out 400s we used to run in track. 3 mile cooldown, weights. IR

10 miles, 6:40 pace on a cool new route. It was nice to shake things up. IR/IP/T10

I knew from the start that today was going to be a mental battle. Since tomorrow I'm leaving for General Conference at 7:20, I decided to preserve my sleep by running long today, which worked out OK anyway since we worked out on Monday and Wednesday. The problem is that this was the first time I've run on my own since I've been here, and it is seriously SO nice to be able to run with a pack. Luckily I ran into Ben Johnston (who is transferring to Utah State) and a kid named Scott who used to be on the team, so we ran together for four miles or so before they turned around. Unfortunately the first four miles are always the slowest that wasn't too helpful. However, I surprised myself by being able to get into a really nice rhythm on the way back, and I got a PR of 88:28! That's 5:54 pace! To do that on my own was pretty cool. I did 6:12s on the way out and 5:36s on the way back (remember the uphill is on the way out). 

Set my alarm for 5:20 this morning... I should've known a run wasn't gonna happen. Oh well. I ran tonight. Since I wasn't running with anybody I ran faster than I should have, high 6:20s pace. IR/T10/IP

10 miles. 6:40 pace. IR/T10/IP

Had a nice birthday workout today... We ran the Lake Loop run (not a loop around Utah lake obviously, but a run that goes to it and comes back again). Varsity ran 5 miles and the people going to the race on Friday just did three. I ran 15:24 for the three miles, with nice even splits of 5:07, 5:09, and 5:08. That's on pace for a 15:57 5K so I guess I PR'ed in practice! I felt great afterward and recovered quickly. Hopefully I'll recover for the race as well! IR/T10/IP/Yoga

A bit over 8 miles today with five fast strides after and some core work/hurdles. IP/T10

Ran a little longer than I would have like but oh well. Race tomorrow. 

Really crappy race today... Three mile warm up before the Color Country Invitational at Southen Utah University. My time for the 6K was 20:51 and I got 15th place overall and 6th out of the 7 guys on my team. Felt great for 8 minutes and then things just fell apart. We ran up this dirt hill three times that just killed me by the end. Ugh. 

Decent long run today. I'm proud of myself for running it hard after my race yesterday. I didn't feel like I deserved a break. Unfortunately, no one seemed interested in going hard on the way out so we were about 50:30 at the halfway mark which is super slow. Just under 6:45 pace. I knew I couldn't PR with such a slow time on the way out like that but I wanted to at least get a solid run in so I went with a few guys who were going hard on the way back. I finished in 91:50, which is 41:20 on the way back, which is about 5:31 pace. My previous best was 42 flat, so given the race yesterday, I'm ok with that I guess. 

Nice workout today. 2.5 mile warmup to the grass intermural field and then 6 by 800 meters with 3 minutes rest. Last workout I had here sucked but today I had flats and I felt very blessed to be able to hang in there. 2:23, 2:20, 2:22, 2:21, 2:22, and 2:16. 2 mile cool down. 

10 miles at 6:40 pace. Plyo/Core. 

3 mile warm up, then a mile breakdown on the track in flats. About four minutes recovery.

1600- 4:38 

1200- 3:31 

1000- 2:53

800- 2:13.

We didn't do the last 400 which was actually a bit dissapointing. That's where I do best. 4 mile cooldown. 

9 miles, 7 minute pace. Backing off a bit for the race saturday. IR/T10/IP

Easy day. 7 min pace. 

3 mile warm up before the BYU Homecoming Cougar Run. I felt like I should have been closer to Taylor Farnsworth who got 2nd place, but overall I'm OK with my time (a new PR of 15:37) and place (3rd behind Tommy Gruenwald and Taylor). Extended 6 mile cooldown and was pretty stoked to hear that even though I obviously couldn't accept my 50$ in prize money, I could at least get a $22 refund to reimburse the cost of the race. 

10 miles. 6:30 pace. Plyo/ core. 4 strides. IP/IR

Hobble Creek Canyon today... Yikes. I did really well last time, but wasn't so happy about this round, even though I PRed. I got 49:08, which is a bit under 6 minute pace and a minute faster than last time (50:07), but conditions were perfect today (cloudy but no rain, and even a bit of a tailwind) so I really should have been more like 48:30 on the 8.2 mile, 850 foot elevation change tempo. Oh well. Weights. 

10 miles, 6:40 pace, strides. Plyo/core

Probably my best workout since I've been here. 4 by 1600 on the track w/ 4 to 5 minutes recovery in 4:45, 4:46, 4:43, and 4:39. It felt great. The second was definitely the easiest 4:46 mile I've ever ran. Weights

10 miles, 6:40 pace. IP

Pretty tired on my long run. 6:30 pace. IR/T10

Rough workout today... 2 by mile and 2 by 800 at the intramural field w/ 3 minutes rest. 4:58, 5:05, 2:24, and 2:22. I got DITCHED on the first one, but slowly moved up in the pack through the workout till the last one when I was just behind the leader (of the second group). That's probably the only positive thing! Sometimes you can't go off time. Weights 

10 miles on my own since I had my Eagle Board of Review this evening. Core

Weird workout today... We went to Lowe's Air Sports and did a "workout" there. It was tough but it wasn't anything like a real workout. I was glad though because I've been pretty tired and my knee has been hurting. 

10 miles, 6:30 pace. 

10 miles with tanner since no one else showed up. 6:50 pace.