Ethan Cannon

10 miles. 

AM; 5 cold miles. 

PM: 8.5 miles. 

My first lake loop in a longggggggg time. I ran 25:15 for the modified route (which is I think about .15 miles longer than what I ran my freshman year where my PR was 25:50). This equates to somewhere between 5:00 and 5:03 pace I believe. Good, solid workout. 

Participated in lazy Friday for like the first time ever. Feels good to be done, but my groin is hurting a bit. 

Meant to go nice and chill to rest my adductors. Turns out I went farther than expected at about 6:15 pace. Recently, running at a given pace has felt easier than it has previously. That's pretty cool I guess, but I'll have to be careful during break to not overdo my mileage because of it. 

AM: 5 miles.

PM: 10 miles.

I didn’t feel so good in my tummy before starting this workout. Thankfully it ended up feeling ok. We expected to run 10 by K at intramural today. Looking back, I wasn’t surprised we only did 8 with the race on Friday. I’m glad I kept within myself and think I could have held my pace for two more if needed and even go a bit faster at the end. The times might be irrelevant cuz we didn’t have wheel but we kept the turns pretty wide. 3:09, 3:06, 3:03, 3:03, 3:02, 3:02, 3:00, 3:02.

AM: 5 miles, cold, tired, and fast.

PM: 10 miles. Cool loop. Inversion not looking good. 

Grey day. Warmed up, then ran two by 400 @ race pace (67), and two 200s (29-31). Felt pretty fast! (Note: the pace felt fast, not me haha). I look forward to tomorrow. Hopefully it will be a nice small group thing and we all do well 

Race day! First time racing in the jersey my brother gave me, and first time running a track race since 2019. My plan was to go out at the back of the pack and finish strong. That's basically what I did. Had to run sub 8:30 to PR and I ran 8:27.02. Not a huge improvement but we haven't really been training for this. I hope to continue to improve a lot. I saw my splits afterward though and I must say I am impressed with my teammates' ability to pace. I think I hit about 54 for each fifth-mile lap, with a 55 and maybe a 53 thrown in there, until the last lap.

Side note: I ran really well here two years ago (8:39 was my time and that was really good for me). I concluded three specific things helped me run well that all started with R: I was rested (took a power nap before), relaxed (not nervous), and ready (had run a race pace 400 on the outdoor track berforehand). Well, I did those same things today! Once again, my race pace 400 was slow (70) and felt hard. So it's nice to go in the race and be able to somehow run 67s. Also, I'm just happy to be healthy. 

Thankfully it wasn't too cold in the snow storm, but I did roll my ankle. I hope it is ok, I don't think it was that serious but I did finish a little early (in terms of mileage, not time, because I was running 8 minute pace). 

AM: 10 miles. Today went much better than Saturday with the snow. Also my ankle is fine which is nice. However my achilles was sensitive so I am not taking care of it. 

PM: 5 miles. Achilles felt ok. 

AM: 10 miles, actually not that cold! Wow!

PM: 5 miles after my final. It was like 5:00 but I ran pretty quick and had to take off my jacket! Sweet!

Last run in Mapleton, traveling today. 

First run in Medford. It was pouring rain last night but let up this morning. It felt so good. I am so glad my achilles felt ok and also I didn't have any weird aches from traveling yesterday. Also it being warm (40 degrees) outside was super nice. I ran 5:12 pace for about 4.7 miles of tempo. I know that's not as fast as my other workouts. Idk why but I always run better in Provo, by a long shot. There was about 100 feet elevation drop on the way out, which surprised me then when I felt tired coming back but actually ran the same time despite the uphill. 

AM: 10 miles. Hilly.

PM: 5 miles. 

17 miles, 6:30 pace, hilly. 

AM: 11 miles on Coal mine, extended

PM: A little over 5 miles on the treadmill. Pretty sweaty but I felt really good afterward, not having had to run hills. 

AM: Don't ask questions. It was a wierd workout. I'm just happy to be healthy. 4 by mile at 5:11, 4:44, 5:07, 4:43. 

PM: 5 treadmill miles.

AM: 10 miles on the new bike path

PM: treadmill. 

10 by k on a four segment route by the Church. I didn't know till afterward that you lose actually 100 feet of elevation combined on segment 1 and 2, and then gain it back of course on 3 and 4. I finished reps 9 and 10 on the downhill segments. Ran 2:58, 3:07, 3:12, 3:08, 2:54, 2:59, 3:08, 3:09, 2:56, 3:04. 

Also, today I surpassed my record for highest mileage calendar year of all time! It took longer than I hoped, but I am grateful to have done it. The first two months of the year I was injured, and then in March and even April I was still getting back into it and upping the mileage. Last year I was injured in November and December. If I stayed healthy an entire year, I could certainly break the record by a lot, but that is a lot to ask for. 

AM: 7 miles since we didn’t start till 8 AM. It was like 50 degrees which is a weird weather phenomenon of Oregon. Loved it! Didn’t even wear gloves with my t shirt. 

PM: 4 miles with my brother. 

Glad I wore my Pegs. It felt good to just chill 6 minute miles on the bike path. I will say though, that 6 minute miles on the bike path felt much easier than going up Cherry lane at any pace. It was weird coming to that realization haha.  

AM: 11 miles @ coal mine

PM: treadmill.

AM: 11 miles.

PM: treadmill. 

35 degrees when I woke up which was a little colder than I had hoped, but nothing compared to the 15 degree weather my poor teammates were running in in Utah. Seriously, it is so much easier to be a serious runner on the west coast than other parts of the U.S. 

We did a 10 mile power run. I feel good about it because I feel pretty healthy afterwards which was my main goal, and each mile was faster than the previous one up until mile 10, which means I did a good job running within myself.  I ran past some fire damage on the bike path but thankfully I didn't have to turn around early- just did 5 miles goin south and back from Bear Creek park. 

Supposed to do 2 x 6:00, 2 x 5:40, 2 x 5:20, 2 x sub 5:10, 2 x sub 5:00. I ran [5:50, 5:44, 5:37, 5:33, 5:14, 5:10, 5:04, 5:04, 4:58, 5:01]. Averaged 5:20 for 10 miles, 5:12 for the last 8 miles. 5:03 for the last five miles. Overall that's pretty good. I love this type of workout. It reminds me I think of the importance of "warming up" to a fast pace. Like I sincerely don't know if I could have done a five mile tempo at the pace of the last five miles, especially given my previous workouts here. 

Felt a little banged up today so I think I’ll double tomorrow and call it a year! Peace out 2020 and all the fun runs I went on!