Ethan Cannon

Good hard workout at the course. Ran a relatively easy 1k segment but it wasn't without its hills and turns. Still I think I like it more than Ks at intramural. 2:15 rest. Very humid. I was soaking in sweat and could feel heat radiating from my neck. 3:01, 3:00, 3:03, 3:02, 3:01, 2:59, 3:00, 2:58. The 3:03 felt pretty chill, but Jack and Khalid wanted to keep pressing. I'm glad they did. I needed this workout. 

11 miles. Felt like a got a lot of swallows of car exhaust. Feel like I need to figure that out. 

Did a lot of exercise today. Began my long run alone, then finished it with my team. Four strides, hurdle drills, and weights. The whole thing lasted like 3.5 hours and I was tired by the end of it. We took a really nice soft surface route running through the farms on St Paul campus. It was a beautiful day and I really enjoyed it.

AM: 10 miles on the farm loop. Turns out the grass is really wet in the morning 

PM: 5 beautiful fall later afternoon miles through tree-lined back streets and the St Paul campus. Trying to get away from running by major roads.

Good workout at the farms. We hung together as a group for all four reps of 2K. It was supposed to be 74 second lap pace with a 70 second surge partway in. Tbh i didn't mind the surge at all, it made everything else feel easier. 6:10, 6:09, 6:07, 6:05. Making progress. 3:30 rest I think.

AM: 10.5 miles and weights 

PM: 4 miles picking up dinner. 

5 by 800 on track. Supposed to be progressive 200s, 38-36-34-32. We ended up going faster than that by a bit, but I was really not stressed at all cuz I thought we were going to have gone slower than the 2:20s. Felt tired today but the workout was still pretty doable. 2:16, 2:17, 2:17, 2:17, 2:17.

Hernia hurt, got to be more careful on weights

PM: 4 miles

It was sunny and not very humid today, good for a workout. It was also ideal timing to get a new pair of shoes! Rather than wear my beat up 37s in my locker. Felt good on my warmup and ready for a fast run. Thankfully things went pretty well. I went out on my 8 mile tempo feeling like I was going pretty hard, but it didn't seem like my legs were going that fast. Its probably because we've beem doing some faster stuff lately. Turns out I was averagins 5:07s on the way out. On the way back, I just wanted to hold pace. At times I tried to hold back so I wouldn't go too hard, other times I could feel I was sort of going to the well. Was surprised to see I got back without slowing down, also 5:07s. I still have not broken 5 minute pace for a tempo effort, but this is another painstakingly close performance- a whole 8 miles just 7 seconds away from the barrier. Still a good effort as long as I can get recovered. 

Felt pretty wrecked as I thought I would. On the bright side, it wasn't very humid for a cloudy morning. 

4 by 1 minute , then 4x30sec, then 4x15sec

Run in Wisconsin. It's nice here. I have a workout tomorrow.

One thing I like about XC is that even though this race was not a "PR" (not in the sense of actual time, I don't really care about time in XC, but in the sense that it obviously wasn't my best performance ever getting 109th here when I've gotten 83rd at nationals before), but I can still take away something positive, which is that I helped my team (I was our fourth man) take a really good step in the right direction by getting 15th place and beating 5 ranked teams. That just doesn't happen in track. I still feel like I and we have a long way to go, and I hope to make up that difference ASAP so we can go to nationals together because we are running out of real estate to do so. Next up is conference, we'll see what we can do there. Btw about the race, thankfully I felt a lot more relaxed going into it. I always do better when I am relaxed. Always. I went out WAY in the back- like 20 meters off the back of the "pack". It was just such a hard start on such a soft course. It doesn't look like a hard course (or should I say "difficult") but the soft ground with lots of divets makes it really burn very easily. I went out way in back and even after narrowly avoiding a huge pileup of like 25 dudes that was sad but fun to watch early on, I was still in only 191st at 2K. Felt controlled until 6K when I started feeling burnt. Gotta remember how much each second counts- by score, Michigan wrecked us 285 to 413. But it would have only taken our 2-5 going 15 seconds faster each to beat them!

Long run at Lake Minnetonka LRT. Nice and tired. Nice run though.

AM: 5 miles. Probably one of my last doubles without gloves. 

PM: 10 miles. Super nice warm day. Felt tired; that's normal post race.

AM: 11 miles

PM: 4 miles 

Ran a lot farther than intended on a stormy day in Minneapolis. Workout was 5 min tempo-1 min hard-30 seconds harder x3 with 1 minute between reps and 3 min between sets, and each tempo was one minute shorter (5,4,3). Still feeling a little tired from race I guess.

Morning run and weights. Felt tired and hernia hurt. Hopefully feel better by tomorrow afternoon workout.

Workout at the course. We did a similar workout at byu (uphill 800s) and it was similarly rough. 2 mile road tempo in 10:10 to start, then some rest. Then 6 by 800 starting at 2:22 and getting down to 2:17, with a minute rest until a 200 each time. Then 3:30 rest. 

13 miles

5 mile tempo. Went into it thinking it was going to be "SO EASY" and it wasn't. But there's no denying I felt fresher after a 5 mile tempo than an 8 mile one. 5:19, 5:24, 5:13, 5:05, 5:10 according to the borrowed watch I was using. Supposed to be 5:30, 5:30, 5:20, 5:20, 5:10.

AM: 11 miles

PM: 4 miles

4 by 1 minute, 4 by 30 secs, 4 by 15

Run at the course

Started in the back like normal. Didn't pass very aggressively and didn't work my way up as much as I needed to. Teammates went 20-21-22 a whole 30 seconds ahead of me. This has been a tough XC season for me. Sometimes that happens after I have a breakout. Just a not-the-best season (a la fall 2013, fall 2019). But I don't want to roll over! Nuttycombe week I felt good and ran well. This week I felt kind of tired and ran poorly (my workouts weren't way better either). I really want to be there for my team in two weeks in Iowa. Team ran well though, Wisconsin cleaned our clocks but as I predicted we narrowly lost to Michigan, 79-83 for 3rd and were well clear of 4th place. Girls won a tight battle for the title which is great, they deserve it. For various reasons we were outside for 2 hours after the race in pouring rain and I was FREEZING. 

Easy 9 to help with recovery