Ethan Cannon

Solid workout today considering I had no one to run with and I felt a little crappy (there's been sickness in my family). 7 by 800 w/ 2:30 rest. 2:18, 2:22, 2:21, 2:21, 2:21, 2:20 and 2:14.

One of my best runs ever. I drove to Home Depot and then did a hilly (but not hilly like RoxyAnn) run on the backroads by Central Point. Didn't mean to run 6:22 pace, but I did. Felt super easy! 

3 Roxy Ann loops in 1:44. Tired but I pushed through so it was ok. 

Solid workout with snow on the ground, luckily it wasn't that cold. Ran 25:50 for lake loop (5:16 pace) which is a 2 second pr. Last time I ran this was beginning of november, right around my peak for XC, so that's not too shabby. It's my worst workout since it's long and fast. Hopefully we'll do something shorter wednesday! Feeling good. Weights. 

10 miler. Core, strides because I feel like those are necessary for me, even though no one else really did them. 

Mile breakdown on the indoor track today. At least I finished it this time around! My times weren't anything spectacular, but I felt better after each interval. I kind of want to start training with 880, because I feel like their workouts will be much better for my body and my preferred distance (1500 m/ mile). Knee pain, so I rolled out and took ibuprofen. Hopefully it gets better!

Mile- 4:43

1200- 3:30

800- 2:16

400- 58

First day running again. 15 minutes

25 minutes

35 minutes

45 minutes

55 minutes

50 minutes

60 minutes

60 minutes

35 minutes. Knee started to hurt again today. Frustrating. 

50 min 

65 minutes

9.5 miles, 6:30 pace. 6:48s on the way out into the wind, 6:12s on the way back downhill a bit. 

65 mins

65 mins

65 min

55 min

Holy mo flippin' crap waggon! I'M BACK!!!!!!! Didn't see this coming in any way, shape, or form with less than three weeks of running since my injury, and I didn't even feel that fast, especially on the way back with the wind in my face, but I ran 5:50 pace on my long run today! Not quite as far as normal, but still PR pace. I was 5:56 on the way out and 5:43 on the way back. I'm gonna sign up for the Rex Lee Run RIGHT NOW and because in addition to running super quickly I also didn't feel any knee pain whatsoever for the second day in a row. 

65 mins

40 mins

65 mins on a treadmill in Brigham square, nice way to shake up the routine and raise awareness for cancer  at the same time. 

55 mins

70 mins with tanner

nice longer run 

65 mins

55 mins

65 mins

65 mins

Easy pre race day

Proud to support my uncle, cousin, and other cancer fighters by running the 
Rex Lee run today. There's no way I'd pay $30 to run a race if it were for anything else! I won the 10K in 34:05, which takes 1:46 off my old 10K PR from the Freedom Run last July. My goal was to break 34, and I really could have if the last mile we weren't running with the 5K people. When I came in it was at 21 minutes for the 5K race, so it was a major pain getting by people that were that slow or even slower before that. On top of that I didn't know where to go because I got ahead of the police escort in the chaos. I knew my fitness had exploded since last July, even though I am doing the same mileage now as I was then and I was also doing workouts then. Overall I'm content because my last hard workout was in early January, excluding two hard long runs I've done the past two weeks. So, based on what I've been giving my running (not too much seriousness and just building up since my inactivity during my injury) I'm definitely satisfied. 5:30 pace on hills is solid enough. 

65 mins

I'm just gonna say 10 miles. I biked 16 miles instead of running. Oddly, it took me longer to do this than to just run the regular 10 miles. I would get to certain checkpoints on my ride and barely be any faster than I normally get there running, which was quite frustrating. I think this is a combination of the fact that the bike I am currently using is pretty horrible, which makes it slower than a normal bike, and since I got to college, my easy runs have gotten faster than ever. On top of that, I went my long run route, which I run the fastest (approximately 10 miles per hour), and so it sort of makes sense that my bike pace isn't exactly blowing that out of the water. 

65 min easy

65 min

Felt kind of hard but I was going pretty fast

Today wasn't a huge mileage day, but it went well. It was really nice outside and I went out to run a time trial 400 to see if, after two months of zero track workouts, I still had a shot at a track season. Sure enough, I ran 53.42, which I was really stoked about. I have done literally nothing to get me ready for a fast 400, and overall have run hard only three times since early january (two long runs and a 10K). So I'm feeling good and ready to roll next week! 

A nice warm, windy day to hop the fence and do a workout on the track at Provo High school. The track team came part way through the workout but I was very grateful that they recognized that I'm just another runner like them and graciously let me finish, though I did run in lane 4 and still had to dodge a few people who got in the way.

Wow... It's apparent that this was my first track workout in a while. 8 by 400 (90 seconds rest) in 67, 65, 63, 62, 63, 64, 63, and 60. 

10 miles (partially) with Tanner

Fun workout today! I don't know if it has been the extra sleep I've been getting (8 hours the past couple days), my healthy diet, or just being blessed, but I had lots of energy today. Two other things made it cool: they had a track meet at Provo HS today and at 1:30 this coach told me he was gonna kick me off at 2. He ended up leaving and I was able to finish my workout without having to cut it short, at about 2:15. Also, there was a guy doing this wierd workout there, it didn't include much in the way of running, but it was weird plyo stuff mostly. I talked to him afterward and he is some guy who went to Texas and was a 18-6 pole vaulter! Holy cow! He also high jumped 7-3, long jumped 25 feet, and triple jumped 57 feet. Impressive!

Workout was 3 sets of 5 300s. 72 seconds rest between each rep and 3 min rest between sets. 46.2 average. 

(50, 47, 46, 46, 47) (47, 47, 47, 46, 46) and (46, 46, 44, 46, 43). 

60 min

Dang it, ran out of time. 

Solid long run with a 4 mile tempo thrown in for the first four miles of the way back. 

60 mins. Didn't do the workout today since my family is here, I'm planning on working out wednesday-friday with a long run on saturday or wednesday-saturday

Yep

Wow, lame. This guy kicked me off the Provo track for good. I ran 4 miles just trying to find a track because I went to the BYU indoor one, the outdoor one, and finally back to the indoor one. Next time I'm planning on going to Timp HS. Well, you can't win every workout. Just gotta keep my head up and keep on rolling. 

2 by 800 w/ 2:30 rest: (2:20, 2:19). 5 min rest.

4 by 400 w/ 60 secs rest (64, 64, 65, 65). 5 min rest

4 by 200 w/ 30 secs rest (29, 29, 29, 28)

Nightime workout at the track. Got kicked off but hopped the fence and got back in since I was about to start my workout. Hard to see my watch and the 100 meter markers, so reps 1 and 5 of set 1 were long, and reps 1 and 4 of set 2 were short, but it still should add up to 3000 meters overall. Not a terrible workout since I just ran hard yesterday, and fun to run at night for sure. I should've pushed myself the first 9 reps more though, because I had too much energy on the last one. Maybe I was overcompensating for the less rest. 

2 by 5 by 300 (50 secs rest between reps, 3 min rest between sets)

(53, 48, 48, 48, 50) (44, 48, 48, 45, 42)

Started slow but ended up running pretty quickly

Nice long run. Felt really tired at the end but I didn't push it that much the whole way. It wasn't like a tempo for most of the time- it was more like "I don't want this run to last forever so I'll go a little faster". With that in mind, I'm ok with my 6:04 pace overall. 

9 miles

10 miles with tanner

Workout with tanner and a RM named Jonathan. Jonathan sat out two of the reps but was in surprisingly good shape for being three months off his mission and having a PR mile of 5:20. I'm sure he's way faster than that now. 2 minutes between reps and 5 minutes between the fifth and sixth repeats was more than I wanted. Oh well. 400s.

64, 64, ,64, 65, 63, 62, 62, 58. 

super windy 

Hmm... Maybe I should be training for a 800 instead of mile. Just because I can run 15 miles and a 400 both well, that doesn't mean I have good mid distance speed, demonstrated by my first K today.

2:54 1k (3:30 rest)

300s w/ 45 secs rest: 45, 46 (3 min rest)

200s w/ 30 secs rest: 30, 30, 31, 31, 30, 30 (3 min rest)

100s w/ 30 secs rest: 13, 14, 13, 13 

Run in between sessions, so I didn't go as far as I would have liked. 

Sprinters were using the track today so I changed plans and went to the indoor track and did the Cas Loxsom/ Mark Weizorak (I know I totally butchered that) 3 by 400 w/ 4 min rest. I felt a little lazy doing that (I obviously can't do 500s on the indoor track, I would have no idea where to stop) but I really do think I'm gonna have to kind of switch roles to an 800 meter runner during these last few weeks before I race. That being said, this workout was neither a breakout nor a huge dissapointment,

56.1, 57.2, and 56.3

Nice day

Good workout. I felt tired during the workout obviously, but recovered quickly, so I was also able to do some hurdle drills and injury prevention in addition to my normal pushups and core. It was cold and rainy out so I went to the indoor track and did 4 by 400 with 2 minutes rest, then 3 minutes rest before 4 by 200 with 1 minute rest. Colter from the 880 team ran the first 400 with me and got me off to a good, quick, start, which I am definitely grateful for.

(62, 62, 62, 62) and (28, 28, 28, 27) 

7 miles, starting to taper a bit. 

8 miles, core, hurdles, strides

Solid 10 miler. I was going to throw in a two mile tempo as part of it, but instead decided to just run hard like a normal long run from about miles three through eight. It felt good. This will be my longest run until May. In theory it could be my longest run before 2017!!! But I think I'll do a few longer runs before I run McLoughlin. Anyway, yea, I started a bit of a taper this week and will continue to taper further next week. I still have two short workouts next week but hopefully I'll be rested up on Saturday so I can do a time trial: 400 meters (hopefully in 52 seconds) and then an 800 (shooting for 2:01) as a build up to my race next week. 

One of the better ideas I've had- the "GoPro workout". I checked out a gopro from the library and then me and Tanner switched off riding the bike and filming each other workout. It was really fun. I actually really like filming a lot as well. 8 by 200 w/ 1 min rest, then three minutes of rest before 4 by 100 with 1 minute rest. 

(27, 28, 28, 28, 27, 28, 28, 27) and (13, 12, 12, 12)

Super windy, dusty day. Got tons of crap in my eyes. On the way out I felt super fast and realized why on the way back when I had to deal with the headwind. IR/IP/Core/Hurdle drills/ strides

Not a great workout, but it was rainy and windy. It was a simulation for my time trials on saturday. I really wanna break 2 before I go home, so I'd be stoked if I ran 51/ 2:00, but even if I ran 52/ 2:02 I'd be ok and confident about my chances of breaking 2 next Wednesday. It was 2 by 200 w/ 1 min rest at 400 pace, 4 minutes rest, then 2 by 400 w/ 1 min rest at 800 pace.

(26.2, 27.3) and (60, 61)

Actually the workout I said I did yesterday was  actually today... Yesterday I just ran 7 miles in the really crappy weather.

Pre race day with a couple strides

Altogether a solid day! Ran three miles in the afternoon with a couple friends who were borrowing mine and another kid's bike. So I already felt nice and loose a couple hours later when I went down to the track. Unfortunately, to my dismay, it was pretty windy (according to my phone 15 MPH when I left and 20 MPH when I got back). This was kind of frustrating, and I actually ended up deciding to run my 400 backwards because I was under the impression that the headwind was a little less strong when I had to run into it if I went that way. Anyway, with that all in mind, I should be happy that I ran a new open 400 PR of 52.91! I think I have sub 52 in the tank for next week. I then decided to just run a 600, so I gave myself 10 or 15 minutes of rest before running a backwards 600. I would have been stoked about 1:26, frustrated with a 1:30, and I thought what I needed to accomplish today was a 1:28. I ended up running 1:28.6. So I did what I needed to do! I think I'll be ready to break 2 next Friday and run 51 on Saturday!

Peak week! Planning on an 800 on Friday and a 400 on Monday morning tentatively. If all goes well, by one week from now I will have accomplished all my short term running goals I set a few months ago! I already got the 10K PR, and I will hopefully be sub 2 in the 800 and hopefully a big 400 PR will replace not running a sub 4:20 mile. Although I could always try and see where I'm at... Plus I'm planning on running McLoughlin on Saturday. Today was 100 (45 seconds rest), 100 (45 seconds rest), 200 (3 minutes rest) and a 400. Feeling good!

12.7, 12.7, 26.5, 56.8 

3 miles, strides

Felt good today, I wanted to run a lot more than 300 meters total but that's exactly how I'm supposed to be feeling. 3 by 100 w/ 1 min rest

12.3, 12.6, 12.1

Flew home today, packing and stuff left absolutely zero time for running. I got five hours of sleep last night and five the night before. 

Decided on the spur of the moment to go for the McLoughlin record today- not a good idea. It was cloudy and 50 degrees in Medford, right before I got to the turnoff for the mountain it started pouring snow. I was still considering it until I got to the way I normally use to get there and it was blocked off. I decided to turn back. I still really want to do this either Monday or next Friday, but I'll have to find the other road to drive there on. Very dissapointing. Stopped on the way home to run 2 beautiful miles on Eagle Point backroads. 

I was gonna run my 400 yesterday but it was cold and rainy that night. So I decided to save that for later and run my 800 today. Maybe it was a good thing I didn't hike yesterday so I could have more energy today. I went down to the North track and warmed up a good ammount (I have become a beleiver over the past few weeks that I should air on the side of warming up more rather than less). The perk about it not being a race is that I could go whenever I wanted and didn't have to wear a shirt. It was a bit windy, but I have been prepared for that by previous workouts/runs in Provo; it was nothing I couldn't handle. I laced up my flats, got to the line, and...

I felt fast the first 200 meters, but decided to wait to check my watch until the 400 mark. I haven't run an 800 in forever, and looking back on it, I definitely felt too comfortable with 500 to go. I looked down at my watch at the lap and it was 59- and as I looked up I saw it turn to 60. So it was probably about a 59.8 first lap. At that point I thought I had a 2:00 at best in me, but started pushing harder. I felt like I was moving faster than I had the first lap, but I knew that might just be that I was pushing myself harder but not actually moving quicker. With about 125 to go I started tying up, but instead of simply coasting to the finish through that, I concentrated on pushing myself to go faster. I crossed the line and saw my time- 1:58.53! I had negative split the race, with a 58.7 last lap, and reached my goal of breaking 2 minutes before my mission. I'm trying not to think of what I could have done in a real race and running better splits (I wanna say high 1:56), but either way I am excited by what I have accomplished training almost completely  on my own, creating my own training plan as I went, etc. I know with Eyestone planning workouts for me, with fast guys to run with, and not taking a couple months off from workouts, I could be wayyy faster after my mission. And keep in mind the 800 isn't even my event, I'm a miler. So basically what I'm saying is that I'm not done in any way, shape, or form. If things work out, I'm definitely planning on making a comeback after my mish. Although I hope to have one more FRB entry before I leave as I am still trying to run that 51. We'll see if it happens though. I'd also like to update my short term goals, which I hopefully will have accomplished all of after this next week. 

Woohoo! I did it again! I went to the North track again today with my mom and two of my youngers siblings, who were going to watch me run a 400, my final effort on the track (probably, but you never know with me haha) for 2.5 years (since I'll come back to train for XC). I really do love this sport, and knowing that I have a vast amount of unfulfilled potential, I am very confident that I will be back. 

Anyway, having people there watching me made me more nervous but was probably helpful. I ran 51.84!! Big (1.07 second) PR. I'm glad I attempted it. That's a whole lot faster than I ever was in high school.