Ethan Cannon

Gopher Classic

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Location:

Medford,OR,USA

Member Since:

Aug 07, 2014

Gender:

Male

Goal Type:

NCAA Champ

Running Accomplishments:

High School:

I broke Alan Webb's HS mile record with a... well, if anyone is actually reading this, I guess I'll be honest:

XC 5K: 15:57

1500: 4:04.55

800: 2:01.05

400: 53.07

3000: 9:18

College 

5000: 13:59.58 (UW Indoor Invite 2021)

Mile: 4:07 (converted from 4:12.07 at altitude; also converted by NCAA to 3:48.8 for 1500)

10000: 29:38.73 (Mt. SAC relays 2022)

Indoor 3000: 8:13 (converted from 8:24.76 at BYU indoor race, 1/16/21)

800: 1:55.6@ (solo time trial at Provo high school, 2019)

400: 51.84h (solo time trial at NMHS, 2015)

 

Post-College

10 mile: 50:22 (converted from 51:08 at Lift Bridge Race, June 2022)

 

Short-Term Running Goals:

-Stay as fit as possible given my current stage of life

Long-Term Running Goals:

-Run a few fast marathons. Grandma's, St. George, and Boston are on my target list. An Olympic Trials qualifier would be amazing. 

-Break stroller records? 

-Stay fit for a very long time. I believe what goes into making a competitive runner at age 60 is much different than age 20, just like what goes into making a good marathoner differs from a good sprinter. I hope that by taking care of my body, I can be very fast for my age as I get older. 

 

Personal:

I am a member of the Church of Jesus Christ of Latter-Day Saints. I served a mission in Rome, Italy from 2015 to 2017. I eat a whole food, plant-based diet, which I believe helps my running. I like chocolate shakes on sunday nights and I will always call the Pacific northwest home. 

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Miles:This week: 0.00 Month: 221.00 Year: 1746.00
Adi-zero Tempo 9 Lifetime Miles: 225.00
Nike Vaporfly Next% Lifetime Miles: 47.25
Peg 37 B Lifetime Miles: 498.75
Peg 37C Lifetime Miles: 493.50
Hoka Clifton 7B Lifetime Miles: 914.50
Peg 38A Lifetime Miles: 403.25
Nike Peg 38B (Maroon) Lifetime Miles: 638.50
Peg 38C (Maroon2) Lifetime Miles: 554.00
Peg 38D (White) Lifetime Miles: 442.00
Total Distance
1746.00
Nike Peg 38B (Maroon) Miles: 361.75Hoka Clifton 7B Miles: 320.00Peg 38C (Maroon2) Miles: 554.00Peg 38D (White) Miles: 442.00Nike Vaporfly Next% Miles: 23.50
Weight: 0.00
Total Distance
17.25

Run in the rain. 6:20 pace. Thankfully it wsa >50 degrees, because that amount of precipitation on that long of a run would have been a recipe for hypothermia in 40 degree weather. Also I didn't have any chafing issues which is a legit miracle.

Nike Peg 38B (Maroon) Miles: 17.25
Weight: 0.00
Total Distance
15.50

AM: 11.5 miles in the snowstorm. It was really bad getting the snow in my eyes at first but better when things slowed down. 

PM: 4 miles
 

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
Total Distance
15.50

AM: Good cold workout. About 20 degrees and sunny with ice on the ground at times significant enough to cause some issues but never bad enough to find somewhere else to run. 4-30-3-30-2-30-1-30 with 1 minute rest always.

PM: 4 

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
Total Distance
12.00

12 miles. Felt a little tired and cold today. Tried socks on my hands for the first time and it didn't really work. I bet a nice pair of mittens would really do well. 

Nike Peg 38B (Maroon) Miles: 12.00
Weight: 0.00
Total Distance
11.50

AM: Tempo run workout. 35 degrees felt nice compared to previous days. Decided to shake things up and alternate harder half miles and easier half miles. Here are the splits. 1-5 are uphill and into a little wind toward the end, 6-11 are downhill. Thus there is a bit of a net downhill. 2:41, 2:49, 2:39, 2:51, 2:43, 2:46, 2:23, 2:36, 2:20, 2:42, 2:23. Overall that is 28:59 for 5.5 miles or 5:16 per mile. That's about 5:19 through the first five miles with even elevation change. I think that is a good workout. Idk what it would've been on flat. 

Nike Peg 38B (Maroon) Miles: 11.50
Weight: 0.00
Total Distance
18.00

LR today since we will be on the road early tomorrow for the temple. The last time I went to the Philadelphia temple, it was a Friday and I also did my long run that day, and the humidity made it feel like a super long run. Last night it snowed and the roads were clear but I was running through a couple inches of powder on the W&OD. The way back was significantly slower with the uphill but mainly the wind that pressed the whole way almost. Still a beautiful run. It was my longest ever in terms of time on my feet at over 2 hours, 9 minutes. 7:11 pace. 

Nike Peg 38B (Maroon) Miles: 18.00
Weight: 0.00
Total Distance
11.00

AM; 4 miles

PM: 7 miles

Nike Peg 38B (Maroon) Miles: 11.00
Weight: 0.00
Total Distance
16.00

AM: Workout. Track was closed. Was supposed to be 2x200,2x1k,2x200,2x600,2x200 w/ 1-1.5 minutes rest. I ran 30 seconds for the 200s and 3 minutes for the Ks and 1:40 for the 600s. Was a little dissapointed in how I ran. I only got a distance on the Ks. I intended for it to not be very hilly but it ended up including the biggest hill (25 foot drop and then back up again over just a few hundred meters). Ran 2:54 pace on the way out and just 3:09 pace on the way back. 
PM: 4 miles 

Nike Peg 38B (Maroon) Miles: 16.00
Weight: 0.00
Total Distance
15.50

AM: 11.5 miles. A little tired today. 

PM: 4 miles

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
Total Distance
15.50

AM: Said goodbye to the *westbound* W&OD today. Ran all of the trails on the side. Its a nice run. 

PM: 4 miles. Around this day I started feeling some medial malleolus pain. That's why I didn't do a double the next day. 

Nike Peg 38B (Maroon) Miles: 15.50
Weight: 0.00
Total Distance
11.75

Last run on eastbound W&OD. It was supposed to be a hill workout but basically every workout has been a hill workout for me so I did one that was about as hilly as normal. What I did is ran hard two miles in one direction and then came back the other way. On the easy (I took 30 seconds each time) I would jog around and then start where I stopped. In this way, I was able to see that I did the first 2 hard miles in 9:31 and the last hard mile in 4:45. The rest was balanced with 2x1min hard, 5x2min hard, 1:30, 1, 30 seconds. That makes 4:30 total rest (a little more at the turnaround). 

Nike Peg 38B (Maroon) Miles: 11.75
Weight: 0.00
Total Distance
10.00

10 miles, mostly on treadmill, although I did run a couple minutes in the 1 degree windchill cuz it didn't feel too too bad. Pace said 7:30 at the fastest but I trust my body and that easily could have been 6:30. 

Hoka Clifton 7B Miles: 10.00
Weight: 0.00
Total Distance
17.00

Turned around at the hour mark and got home in 1:58. Thought I had run farther than that. Most of it was compact snow, so I didn't think I was being slowed down that much. 

Hoka Clifton 7B Miles: 17.00
Weight: 0.00
Total Distance
15.50

Run, then 6 by 200 in 31, 30, 29, 28, 28, 27.
 

PM: 5 miles including some with Sarah 

Hoka Clifton 7B Miles: 5.00Nike Peg 38B (Maroon) Miles: 10.00
Weight: 0.00
Total Distance
15.25

AM: 11.25 miles

PM: 4 miles

Hoka Clifton 7B Miles: 11.25Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
10.00

This run hurt in a way I haven't in a while. As in, it hurt more, but it also hurt different. 

4 by 3 by 400, with 60 seconds in between reps and 2:30 between sets. These times I ran aren't terrible actually, especially for a tough, unbanked track. With just a little more clip in my stride, I'd be feeling really confident again. It was tough to get dropped on my last set by my teammates, but like I said these times aren't anything to be ashamed of: (64,64,64,64) (62, 62, 62, 63) (62,63,63,63)

The real win was on the cooldown and warm up. It was 7 degrees and sunny with windchill of -11 but thanks in part to a new mask I got, I was totally warm and ended up feeling quite hot in my core, so I took off my jacket and just wore my t-shirt and hyperwarm.

Peg 38C (Maroon2) Miles: 8.00
Weight: 0.00
Total Distance
15.00

AM: 5 treadmill miles. It was -11 and -25 windchill on the way there. I lost my trust in the apartment treadmills though- last week I was booking it to run 7:30 pace, and today, on the SAME TREADMILL, I was doing a light morning jog- at 5:10 pace. Smh. 

PM: 10 miles.

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
10.50

Warmer run, but at 10 degrees and very windy, this was the coldest legit workout I've ever done. I'd like to use that as an excuse for why I didn't run as well as I would've liked, but at some point your excuses have to stop. 5:14 pace for 6 miles, a little slower on the way out and faster on the way back. I got dropped with about 2 miles to go (again! second time this week. that's no fun) but somehow hung on within about 5 seconds of the group. I should be grateful though- at least I was ok with my achilles tendon, which felt tight to start and afterwards. Also, I didn't get too cold. I actually gradually pulled my mask down to uncover my face and head for comfort, although afterwards I touched my ears and they felt like an object- completely numb. It was weird being in negative temperature with the windchill and electing to run the whole way back without gloves on. That's what a workout can do to you I guess. 

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
Total Distance
13.50

Ran in the afternoon. Thankfully it went ok. 6:44 pace. 

Hoka Clifton 7B Miles: 13.50
Weight: 0.00
Total Distance
15.00

AM: 5 treadmill miles

PM: 10 miles. That included 2 by 300 in 47, 46 and 4 by 150, all in 21. Each rep included a faster and slower portion. 

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
14.00

AM: 10 miles on treadmill.

PM: 4 miles. -16 windchill was coldest run ever. Sunny though.

Hoka Clifton 7B Miles: 10.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
10.00

6 by 800 with 2 min rest. Was a little nervous beforehand because of how last two workouts went so I made a last second call to wear flats the whole way. Hopefully my Achilles will be ok tomorrow. It's interesting getting used to the track here. At BYU the indoor track was significantly longer and banked, so it's hard to compare times. I heard today that a mile gets a 3 second conversion. We were told to run 2:15s which I considered quite conservative. 2:16, 2:15, 2:13, 2:13, 2:15, 2:12. The slower ones felt great and the faster ones weren't too bad. 

2 by 150 in 21, 20. 

Peg 38C (Maroon2) Miles: 7.00
Weight: 0.00
Total Distance
10.00

10 miles

Hoka Clifton 7B Miles: 10.00
Weight: 0.00
Total Distance
15.00

AM: 5 miles

PM: 10 miles

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
16.25

LR fartlek on transitway and three laps around the football stadium. 30 seconds to 3 minutes and back down in 30 second increments with equal rest. 35:30 of workout overall at 5:52 pace. Probably averaged in the low 4:50s for the hard given that 7:30 pace on the easy would be 4:51 pace. Not super special, but its hard to judge when its cold and windy out.

Nike Peg 38B (Maroon) Miles: 16.25
Weight: 0.00
Total Distance
15.00

AM: Pretty warm at 14 degrees out but I still decided to treadmill it

PM: Run and slower 150s. Felt a hitch in my hamstring.

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
15.00

AM: 11 miles, part on ground and part on treadmill cuz of wind

PM: 4 miles

Hoka Clifton 7B Miles: 11.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
10.00

Workout was 5 by 600, 200 with 45 seconds rest between the 6 and 2 and 2:30 between reps. 1:36, 30, 1:34, 29, 1:34, 28, 1:34, 29, 1:33, 29. As usual here, we took slightly less than the required rest each rep ha. This was faster than I had expected to go, so I felt good. The last one even got down almost to goal mile pace for Saturday, which should be 1:33 flat. It was harder than the 800s last week but easier than the 400s from the week before. 

Peg 38C (Maroon2) Miles: 7.00
Weight: 0.00
Total Distance
12.00

AM: 8 miles treadmill

PM: 4 miles

Hoka Clifton 7B Miles: 8.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
5.50

Pre meet. 200s in 32, 31 felt pretty fast. 

Peg 38C (Maroon2) Miles: 5.00
Weight: 0.00
Race: Gopher Classic (1 Miles) 00:04:13
Total Distance
11.00

Raced. Ran 4:13.65. Interesting splits. I guess we slowed down a lot the second 400 and ran like a 65. With a few laps to go some kid shot past me. Turns out he ran that lap in 29. I tried to catch him but couldn't. I think for the flat track this converts to like a 4:11 low. 

Honestly the better part was the 3K 2.5 hours later. I almost didn't do it cuz of my achilles tendon was feeling tight after the mile but decided to give it a go. Seth took us through a 800 in 2:15 high I think and probably 4:35 at the mile. I pulled out at about 6:51 at 2.4 k but was able to run those extra 800 meters in front of Emmet which I think was probably helpful to him. Now I am wishing I had finished. I feel like I could have chilled behind him alright and gone like 8:34 like he did but talk is cheap. Maybe a 3K in the future. I never did well at doubling in high school but felt solid about this. I did feel tired in the mile, maybe cuz of our big workout wednesday contributing there in addition to the shock to the system with the speed endurance stuff. 

Peg 38C (Maroon2) Miles: 8.50
Weight: 0.00
Total Distance
15.00

AM: 5 treadmill miles

PM: 10 miles. 300,250,200,150 @ 50,39,29,21.

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
14.50

AM: 10.5 miles

PM: 4 miles

Hoka Clifton 7B Miles: 14.50
Weight: 0.00
Total Distance
10.00

Interesting workout. I ran not with my regular group today so I was bouncing around in terms of pace. But it was 1k, 1k, 7,6,5,4,3,2,1,4 with 40 second - 2 minutes rest on everything. Times: 2:58, 2:54, 1:56, 1:43, 1:17, 65, 48, 30, 14, 55.3. That was my fastest 400 I think since 2019.

Peg 38C (Maroon2) Miles: 7.00
Weight: 0.00
Total Distance
15.00

AM: 11 miles

PM: 4 miles

Hoka Clifton 7B Miles: 11.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
12.00

8 mile progression tempo run on the treadmill. That was my first workout I've done on a treadmill in years and hope it is also my last. You feel like your legs are flying but you're hardly breathing. I felt like my heart rate was too low and I wasn't as fatigued at the end as I should have been. I guess it's a good learning experience that I hope I won't need to use. 

Nike Peg 38B (Maroon) Miles: 12.00
Weight: 0.00
Total Distance
16.75

It was 2 or 4 degrees out and less than that with the wind, but the way the sky looked, it seemed like a really nice day. So it was a quite pleasant run actually. The worst part was running on the ice skating rink of Como blvd and the Minneapolis portion of the river road. Beyond that and the university were great. 6:13 average pace, probably closer to 6:00 or faster which isn't too shabby for the weather in the areas that weren't covered in ice. 

There is a big construction project down south where the river bends. It was weird to see so much empty land in the cities. 

Nike Peg 38B (Maroon) Miles: 16.75
Weight: 0.00
Total Distance
10.00

Ran 2x150, 8, 4, 1k, 4, 3, 2 w/ 1-2 minutes rest on everything in 23, 23, 2:10, 64, 2:52, 65, 46, 29

Peg 38C (Maroon2) Miles: 7.50
Weight: 0.00
Total Distance
14.00

AM: 10 miles, slipped on some ice but still haven't fallen this year

PM: 4 miles

Hoka Clifton 7B Miles: 10.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
14.00

AM: 5 treadmill miles

PM: short session- 3 by 300 and 3 by 150 w/ 90 secs rest all around in 49, 47, 48, 22, 22, 21. 

Nike Peg 38B (Maroon) Miles: 5.00Peg 38C (Maroon2) Miles: 8.00
Weight: 0.00
Total Distance
5.25

5 cold miles and strides. 

Nike Peg 38B (Maroon) Miles: 5.25
Weight: 0.00
Race: Snowshoe Classic (1.864 Miles) 00:08:21, Place overall: 1
Total Distance
10.00

Last night I only slept a couple hours (due to circumstances not having to do with race nerves or anything) but I tried to not let that mess with me in my head. Honestly I don't think it really affected me. Felt fine at the start. Ran mostly 33s with a 32 to start and finish. I also ran a 32 my first lap on my own (Khalid led me through the mile in 4:27), and after that each lap was about .2 seconds slower until 400 to go. I was kind of bummed cuz the official conversion for my 3K last year is 8:13, and this converts to 8:15.4. So I almost PRed. Plus I had the super spikes. But I don't want that to bother me too much. I won my race. And I ran a solid time. I may yet still go sub-14 this year. 

Peg 38C (Maroon2) Miles: 8.00
Weight: 0.00
Total Distance
13.25

13.25 miles on east river road, 6:40 pace

Hoka Clifton 7B Miles: 13.25
Weight: 0.00
Total Distance
10.00

10 miles

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
10.00

10 treadmill miles

Nike Peg 38B (Maroon) Miles: 10.00
Weight: 0.00
Total Distance
10.00

10 miles

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
10.00

10 miles.

Nike Peg 38B (Maroon) Miles: 10.00
Weight: 0.00
Total Distance
10.00

Workout on transit way. 4 mile tempo, 5:25s on the way out with a 5:15 and 5:03 to finish. Wish it felt easier, I don't like workouts in the cold (it was about 17 degrees but bright and sunny so although My legs didn't feel loose, I actually got hot and sweaty at times. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
16.50

Run. 6:14 pace. 

Nike Peg 38B (Maroon) Miles: 16.50
Weight: 0.00
Total Distance
9.00

Didn't go super far today to be careful with my hip. Felt sore, but was fine after it got warmed up. Just need to be careful. We did 4 by 1k with 2:15 rest, alternating 200s in 33 and 38. Wore trainers and never really "woke up", since it was that easy of a workout. Thus, I led the last one and it was pretty poorly paced. For example after the first 200 I forgot to slow down...oops. 2:52, 2:54, 2:55, 2:51. 

Peg 38C (Maroon2) Miles: 9.00
Weight: 0.00
Total Distance
10.50

10.5 miles. Felt like spring!

Nike Peg 38B (Maroon) Miles: 10.50
Weight: 0.00
Total Distance
10.00

1:40 rest between 150,200,250,300,250,200,150 in 22, 29, 36, 42, 34, 27, 30. Those ones on the way down gassed me!

Peg 38C (Maroon2) Miles: 9.50
Weight: 0.00
Total Distance
11.50

11.5 miles

Peg 38C (Maroon2) Miles: 11.50
Weight: 0.00
Total Distance
11.00

3x(3,2,1) fartlek with equal rest. Felt pretty good. 

Peg 38C (Maroon2) Miles: 11.00
Weight: 0.00
Total Distance
16.00

16 miles, 6:28 pace. Planned to go this morning, but after the freezing rain last night, I only lasted 10 seconds before I knew it wasn't going to work. And I fell for the first time this season. Hoping my ankle will be ok. I planned to run on the treadmill this afternoon but thankfully things seemed melted, and it wasn't raining/snowing, so I enjoyed a nice run. Hip/ankle/achilles all felt ok.

Nike Peg 38B (Maroon) Miles: 16.00
Weight: 0.00
Total Distance
10.00

Speed session got going fast today but I purposely went slower than others cuz we still have two workouts this week. 8 by 200 with about 2 min rest on each. One 30, one 27, the rest were 28 or 29.

Peg 38C (Maroon2) Miles: 9.00
Weight: 0.00
Total Distance
11.00

11 miles. 

Hoka Clifton 7B Miles: 11.00
Weight: 0.00
Total Distance
12.50

8 mile tempo on west river road, thankfully ice wasn't really an issue. Went out in 5:20s pace and it felt like long run pace which was a great sign. I told myself it was because the wind was at our back which it was. On the way back it was pretty bad but not the worst I've ever dealt with. I also ran right behind someone most of the time which helped. It felt comfortable the entire way so the last mile I broke the wind a bit. Ended up averaging 5:18 pace, so not extremely good even accounting for wind, but overall I felt really good about today because I was so comfortable. 

Peg 38C (Maroon2) Miles: 12.50
Weight: 0.00
Total Distance
14.00

AM: 4 treadmill miles

PM: 10 miles. Maybe due to it being my first double in a while or the workout yesterday or cold weather or sore foot tendons, I felt a little tired. 

Hoka Clifton 7B Miles: 4.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
10.50

4 by 1, 4 by 45, 4 by 30 seconds up a hill. Running up a hill fast can be hard! Overall an easier workout cuz of length though. Thankfully my foot was ok. I need to do more heel walks though to prevent this. Felt a little hypoglycemic on the run back. 

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
Total Distance
17.25

Cool run. I took a 20 minute bus ride towards St. Paul, such that I only ran 1 mile to get to the Gateway State Trail. They said it was plowed during the winter but turned out to still be pretty ice at parts. I'm sure that won't be an issue from next week on, I just wanted to shake things up from east river road. Made a quick decision to run north at the junction with Bruce Vento trail, which ended up being my favorite part of the run (including because it was totally dry). Then I ran back, and exited the state trail on the road that would take me straight to my classic route on Wheelock. 6:19 pace overall, the first 6 miles at 6:25 pace (ice) so probably more like 6:25 for the first 10 total with the ice and 6:10 for the last 7. 

Hoka Clifton 7B Miles: 17.25
Weight: 0.00
Total Distance
10.00

Good speed session. Wanted to keep it as a speed session, not a workout, and I felt like I was able to do that well. 4 by 300 w/ 1 min rest, 3 by 200 w/ 1:30 rest, 2 by 150 with 2:00 rest. 300s hovered around 47.0, 200s all in the 29 range, 150s around 21.0 

Peg 38C (Maroon2) Miles: 8.50
Weight: 0.00
Total Distance
15.00

AM: 11 miles

PM: 4 miles wearing shorts. Its spring!

Hoka Clifton 7B Miles: 11.00Peg 38C (Maroon2) Miles: 4.00
Weight: 0.00
Total Distance
11.00

Put on the flats for an indoor track workout (even though it was 55 degrees out today, the snow on the outdoor track hasn't melted enough). It was 6 by k getting supposed to start at 2:56 and end at 2:46. Rest started at 1 minute and progressively increased by 20 seconds until 2:20 before the last one (I nailed the rest if nothing else haha). Ran most of it on my own since Khalid was sick but he led the second one and I didn't do a very good job directing his pace which is why we biffed it. 2:54, 2:58, 2:49, 2:49, 2:49, 2:46. The fifth one felt the worst. Somehow my legs felt more rechared by the last one so I was able to speed it up even though I didn't think I'd be able to. 

Peg 38C (Maroon2) Miles: 8.50
Weight: 0.00
Total Distance
15.00

AM: 10.5 miles

PM: 4.5 miles

Hoka Clifton 7B Miles: 10.50Peg 38C (Maroon2) Miles: 4.50
Weight: 0.00
Total Distance
11.00

We met at the outdoor track today which is now completely dry. Big difference from just Tuesday. We did a workout that felt little but was actually a decent volume, just 2 sets of 1 mile and 4x1 minute with 1 minute rest between everything. Miles in like 5:15 and 5:05. Tbh I felt tired from Wednesday I assume. It was an "easy" workout and I knew that if it were harder I would've had a tough time.  

Peg 38C (Maroon2) Miles: 11.00
Weight: 0.00
Total Distance
13.25

Beautiful afternoon. 6:33 pace. Felt faster than that. I must be tired. That's a bit concerning. Some of it was on snow, but that was like two miles tops. 

Hoka Clifton 7B Miles: 13.25
Weight: 0.00
Total Distance
10.00

8 by 400 in trainers, and I added a 200. 60 seconds rest. 65, 65, 66, 65, 65, 66, 66, 66, 30. Felt pretty doable even with the wind. I did a very similar workout one year ago on much faster so the idea was for this to feel easy. We'll see on Thursday. 

Nike Peg 38B (Maroon) Miles: 10.00
Weight: 0.00
Total Distance
9.00

9 miles before it started raining

Nike Peg 38B (Maroon) Miles: 9.00
Weight: 0.00
Total Distance
5.50

Pre meet

Peg 38C (Maroon2) Miles: 5.50
Weight: 0.00
Race: Raleigh Relays (3.107 Miles) 00:14:18, Place overall: 61, Place in age division: 16
Total Distance
10.00

It was dumping rain all day. Thankfully nothing during my race. You felt the wind, but mostly just when you weren't running behind someone. Before the race, my coach told me to not worry about splits but just compete. I think that was good and makes me feel better about how I did. So, the race started and the pacer had just told us he was going to hit 66s (13:45 pace). This was reasonable given that that pace was just a hair faster than several of the guys in the field have run. Several laps in, I was hanging with the group (starting in dead last, but worked my way up a couple spots) and not struggling too bad. I didn't know how to feel cuz I was still right there with everyone, but some guy yelling splits to someone said we were hitting 67-69 pace. Sure enough, my second lap was 69.7! So, pacing was bad for the leaders but wasn't bad for me. When people started dropping, I surged to catch up. My fastest lap was 1800-2200 in 66.0 (closed in 66 mid). Hit 2 miles in 9:03 feeling tired but alright, but apparently I slowed down a lot, hitting 70-71 after that. I soon recognized it wasn't going to be a fast race, but I kept battling. Don't have regrets about my effort even though it was not my best. A lot of people didn't run fast actually (for example, basically everyone in my heat was sub 14 or sub 8 and I beat like 6 of them), so maybe the humidity (80%) affected us. Going into this race I thought I was in 14:05-14:10 shape under good conditions. 

Nike Peg 38B (Maroon) Miles: 7.00
Weight: 0.00
Total Distance
16.25

AM: Gorgeous spring morning run in North Carolina. Felt tired as expected but nothing too serious.

PM: 5 miles. Trying to catch up on mileage

 

Nike Peg 38B (Maroon) Miles: 16.25
Weight: 0.00
Total Distance
17.00

Today we went to the American Tobacco trail. I think it must be famous among runners because we saw a ton of good ones there, including a lot of the teams that were at the meet. It was pretty cool. Its right on the edge of what is developed in the Raleigh area though so its sad to see the forest being cut down to build houses. I ran with the guys around 7 minute pace for the first 6.25 miles, then they turned around and I picked it up so they wouldn't have to wait too long for me. That was like 6 minute pace to the turnaround point and it felt downhill (turns out it really isn't that much downhill) so I thought it would slow it back down from there but it turns out I averaged 5:41 on the way back. Felt pretty easy and quick, like the wind was blowing me uphill. I was trying to be just gentle enough with my sore achilles tendon. I slowed down from 5:30 pace to 6:00 pace once the paved section ended and I had to run on sandy gravel again. 

Nike Peg 38B (Maroon) Miles: 17.00
Weight: 0.00
Total Distance
12.00

12 miles. Achilles felt tight for a good portion of the way. I'm glad I held off and saved the tempo run for tomorrow. 

Peg 38C (Maroon2) Miles: 12.00
Weight: 0.00
Total Distance
13.00

It was like 35 degrees and windy for our tempo today. I should've been more brave and taken the lead earlier, but I didn't know how I'd feel or my teammates would. Like last time, it felt pretty chill. We'd hit a pace that I would've guessed to be 5-10 seconds slower based on how I felt. Would've enjoyed going faster at the end but it's fine. 41:26 when we stopped, or about 5:10-11 pace.

Peg 38D (White) Miles: 13.00
Weight: 0.00
Total Distance
15.50

AM: Slushy and snowy this morning so ran on treadmill

PM: 10.5 miles on transit and como. By the end I felt a little tired in the legs. 

Nike Peg 38B (Maroon) Miles: 5.00Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
Total Distance
15.75

AM: 5 miles. Roads were icy but just a bit. 

PM: 10.75 miles on river road

Peg 38C (Maroon2) Miles: 10.75Peg 38D (White) Miles: 5.00
Weight: 0.00
Total Distance
10.50

Beautiful sunny day and about 40 degrees on the track at 11 am was nice for a workout. I thought I might be toast today after recent hard efforts but I felt good. I hope this lasts through upcoming races. If not, I may need to back off mileage. But no need to worry about that now. Put on the flats for: 200, 3200, 400, 1200, 400, 1600, 200, 200. We did 1:30 rest after the 400s and 3 min after the 2 mile, 2:30 after mile and 2:00 after the 1200 I believe. Honestly throwing the 400s in there made the workout easier. 

32, 9:27, 67, 3:33, 67, 4:32, 30, 30. 

The only things to note was that we went out on pace in the 2 mile but lap 4 was slow and we came through feeling great- in 4:47. After that I was on my own but I got it back down to pace in one lap with a 68. So I split 4:47, 4:40 and tbh it felt hard mostly because I had to push things back on pace that second mile. Hopefully that doesn't happen in a race like it did last year. Then my teammate led us through 800 in 2:20 on the last mile, and I finished it off with a 2:12 800 to run the 4:32. Once again, that was hard, but had I run even splits I could have done a lot more of the 4:40s and hopefully a couple more of the 4:32s. Hopefully when I am willing to go to the well, I can not get way off pace. Like I know I can keep going with the effort I did the 2 mile in, but sometimes that effort balloons from 71s to 75s. I have personal experience haha. 

Weight: 0.00
Total Distance
16.00

Really nice warm morning for a long run. Streets were quiet and I ended my run a new way at McCarron's lake. Meant to go really slow for recovery. Averaged 6:24 pace overall (faster than intended). I think that happened cuz once you are on the way back you kind of just want to get home and not hang around. 

As of today I have done 1000 miles on the year so far. 

Peg 38D (White) Miles: 16.00
Weight: 0.00
Total Distance
15.00

AM: 5 miles. Slushy outside but workable. 

PM: 10 miles and some easy strides on grass

Hoka Clifton 7B Miles: 5.00Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
15.00

AM: 10 miles before the rain

PM: 5 miles in the rain.

Peg 38C (Maroon2) Miles: 5.00Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
11.50

Hill workout on west river road, at the big hill. Wind (and eventually rain) were at our back for the workout portion up the hill. 3x(2:00,1:30,1:00,30) with a rest of jogging down the hill, which made for a recovery of like 1:1.5 I want to say. So the workout was like 40 min long but only hard for 15. Achilles tendon felt ok, gonna try to take care of it. This workout hurts differently from a tempo, which hurts differently from a track workout. Overall its a relatively easy one.

Peg 38C (Maroon2) Miles: 11.50
Weight: 0.00
Total Distance
10.50

10.5 miles. Achilles tendon was a little tight so unfortunately I'm calling off my double.

Peg 38D (White) Miles: 10.50
Weight: 0.00
Total Distance
10.00

Indoor track workout due to wind I assume. There were a lot of separate workouts going on but I had someone to run behind for everything till the last 800, when I changed the workout to meet the needs of my Achilles. I also ran in trainers for this reason. 1200, 1000, 800, 600, 800 with 2:30, 2:00, 2:00, 1:30 rest. Ran 3:18, 2:45, 2:11, 1:35, 2:09. Never run a 1200 that fast in practice, but I'm trying to keep raising the bar in my mind for what is "good". 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
14.00

Easy 14. Really enjoyable sunny morning run up through Resevoir Woods and Villa parks, which I think is a great 14 mile route (it was also my first time running through the farm fields this season). Achilles tendon was pretty shaky. Great time for a weekend. If this keeps up I may have to wear next percents to my race. 

Peg 38D (White) Miles: 14.00
Weight: 0.00
Total Distance
9.00

My achilles tendon made it through a 4 mile tempo at 5:11 pace overall. 

Peg 38C (Maroon2) Miles: 9.00
Weight: 0.00
Total Distance
9.00

9 miles. Achilles didn't feel great. 

Peg 38C (Maroon2) Miles: 9.00
Weight: 0.00
Total Distance
5.50

Pre meet

Peg 38C (Maroon2) Miles: 5.50
Weight: 0.00
Race: Mt SAC Relays (6.214 Miles) 00:29:38, Place overall: 20
Total Distance
10.50

Mt. SAC. My race was at 9:40 pm which equates to 11:40 in Minnesota. So I was yawning a bit beforehand, and I think it may have been due to tiredness (as well as nerves). But I wasn't worried about it affecting me. I decided to do what I considered the smart thing given my achilles situtation and wear my Vaporflys instead of spikes. I'm glad I have that option. Spikes would be pretty unforgiving. The new stadium is absolutely amazing. There wasn't a ton of people there so on the backstretch I could totally hear my coach yelling at me, which was helpful. I did a lot of thinking prior to this race, because a 10K is a mental battle. You can spend the first 10 minutes or so not really struggling but thinking about how its going to hurt later. With 40 people in my race, I didn't end up having anyone in specific to hang onto like my brother did so he could break 9 in the 3K the other night, but we decided to have me just try to be near the top. Weather and set up were awesome. This was a great final race in California under the lights. 

Race: With so many people, my first lap was like 73. That was a little unnerving to be behind already with so far to go. But someone started pulling us from up front, so I was pleased to see my splits put me closer to being on pace over the next several laps. I remember hitting around 4:44 at the mile and maybe 8:49 at 3K. I passed a few people on those laps, and as the race progressed, it became tempting to "rest" behind someone once I caught up to them. But their coaches would yell "72" at them, and I knew following them was not going to get me the paces I wanted. Hit 5K in about 14:43 feeling ok, and now focused on my plan to get to 20 minutes intact. Basically from there on out I tried to let the time pass while maintaining pace. My fear going into this race was I wouldn't break 30, and I had good reason to be concerned about that. I remember having 10 minutes to run the last 8 laps and feeling like I could really PR. The last few minutes I was motivated by knowing I would PR. For example, with 1600 to go, I was in a lot of pain and was not resting on my laurels but knew I only needed a 5:07 at that point to go sub 30. So I'm proud of myself that I never let the pace balloon like I did last year after a similar start. I have enough data to estimate splits for the six miles (knowing there's an extra 200 somewhere in there on a similar pace), assumimg I correctly got my 3K, 5K and 8.4k splits- 4:44, 4:40, 4:43, 4:41, 4:53, 4:45.

Nike Vaporfly Next% Miles: 6.25Peg 38D (White) Miles: 4.25
Weight: 0.00
Total Distance
8.00

AM: 8 miles around a resevoir type thing. 

Peg 38D (White) Miles: 8.00
Weight: 0.00
Total Distance
16.00

Long run. Felt pretty tired. Achilles hung in there. 

Peg 38D (White) Miles: 16.00
Weight: 0.00
Total Distance
13.25

Fartlek. My achilles was somewhere between surviving and thriving. It included 3 miles which were each at a little over 5 minute pace, and then 2 sets of 2:00,1:30,1:00 in between that were faster than them to some degree. Definitely didn't feel as good as it might have normally, hopefully due to 10K which I will hopefully finish recovering from soon. 

Peg 38C (Maroon2) Miles: 13.25
Weight: 0.00
Total Distance
10.00

Legs feeling pretty bogged down still from my race. Hoping they will feel better by workout Thursday. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
10.50

10.5 miles in the rain. Still felt pretty spanked. Hoping to be feel better by the workout tomorrow!

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
Total Distance
10.00

Ouch. Ouch. Ouch. This workout was wretched. It's almost good that this has nothing to do with fitness- my body still feels absolutely roasted from the race. Maybe a big workout Monday (volume-wise if nothing else) delayed recovery. Idk. Coach pulled me early, and I didn't even protest that much. 600 in 1:34, 400 in 60, 300 in 44, 200 in 29, 1200 in 3:23 (after opening in 64 and dying a cold death). Rest ranged from 1 minute to almost 3 minutes. 

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
10.00

Beautiful rainy weather, very windy, legs still tired but surprisingly ran under 7 minute pace, grateful Achilles' tendon has gotten better.

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
16.50

Beautiful run after going to the temple on the Gateway trail. I pivoted and decided to go right after 5 miles onto Brown's creek state trail. No leaves yet but some beautiful trees and nice humid, cloudy, 62 degree weather made for a good run. Ended up averaging about 5:54s, with the fastest splits in the middle before relaxing towards the end. Good news is hopefully the exhaustion from the race is behind me if I was able to do that. 

Peg 38D (White) Miles: 16.50
Weight: 0.00
Total Distance
10.50

4 mile progressive tempo around 5:13 pace overall. 

4 by 200 on indoor track (trainers obviously) in 30, 29, 29, 29. Felt better again today compared to earlier last week. Hoping for a good 1500 on Friday.

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
Total Distance
10.50

Felt a little tired. Apparently I was going 6:34 pace though.

Peg 38C (Maroon2) Miles: 10.50
Weight: 0.00
Total Distance
10.00

10 miles with 2 300s in 46, 45, and 2 150s in 20, 23 (yes I know). This is going to be a very interesting race. I'm not sure how to go about it. Hope it goes well. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
5.25

Pre meet

Peg 38D (White) Miles: 5.25
Weight: 0.00
Race: Kip Janvrin Open (0.932 Miles) 00:03:53, Place overall: 3
Total Distance
11.00

Raced the Janvrin open in Indianola, Iowa because my time wasn't good enough for the three heats at Drake. I was runner number 1 in the first heat though so maybe I just missed it. It was rainy off and on and windy at 20 mph. My upper body felt ok after pushing the car, but my mind was not in a very good place. Started the race. It went out quick. I felt bad, like I wanted to give up after 150 meters. So idk if I'm still fatigued and recovering or what. Of course, the first 150 meters of a 61 second lap are fairly quick so that could be that too. Hit 800 in 2:04. Even when you're hurting, the race ends so quickly. Wish I had sent it more after that. Apparently I was 63.xx the following lap, and 45 to close. On the homestretch I passed like 3 people. It felt easy to do so and I was definitely motivated to do it. Still only got third place, and I lost to a specific SDSU guy for the third consecutive race. I did break the meet record though so that's a plus. Afterwards I got in a long cool down with none other than my old roommate Bryce! I also got some food at his house because we couldn't find my bus. What a fun coincidence! I never would have known he was in town if I didn't send him a text. My time was 3:53.44.  

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
14.25

50 degrees but rainy and very humid this afternoon. Achilles felt fine which ws nice but I did feel tired. 6:28 pace, faster on the way back with the wind at my back. Wind is the strongest out in the open at the farmers fields. 

Peg 38D (White) Miles: 14.25
Weight: 0.00
Total Distance
10.75

Run, then 4 by 150 in 22-23

Peg 38C (Maroon2) Miles: 10.75
Weight: 0.00
Total Distance
10.50

Had an enjoyable run out on the Minnetonka LRT with the teammates, 5-4-3-2-1 fartlek with 1/2 rest. Started at 4:57 pace for the 5 minute and sped up from there but idk to what. Legs felt a little tired still. 

Peg 38D (White) Miles: 10.50
Weight: 0.00
Total Distance
11.25

64 degrees and super nice for a run. We went slow. Hope my legs start feeling a little more zippy soon.

Peg 38C (Maroon2) Miles: 11.25
Weight: 0.00
Total Distance
10.50

10.5 miles in the morning, mostly on soft surfaces again around the farms. 6:36 pace but also felt tired. Carried a book from a little free library home all the way from the turn around. 

Peg 38D (White) Miles: 10.50
Weight: 0.00
Total Distance
10.00

200, 1000, 800, 600, 400, 200 on a windy, warm day with trainers. 90, 2:30, 2:00, 90, 90 rest. But I haven't been able to shake my feelings of tiredness. 2:50, 2:19, 1:43, 67, 27.8. The first two were supposed to be race pace. Definitely couldn't have kept that up for 10k. Hopefully when it's game time and I'm in spikes and hopefully feeling better, I'll be able to hit 2:55s for 10K.

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
13.00

Approximately 13 miles on St Anthony parkway and beyond at about 6:39 pace. Tired. Hoping things shape up by next week!

Peg 38D (White) Miles: 13.00
Weight: 0.00
Total Distance
9.50

9.5 miles. 3 by 150 with the wind at my back in 23, 21, 21. 

Peg 38C (Maroon2) Miles: 9.50
Weight: 0.00
Total Distance
9.75

Rest of 2 minutes and 90 seconds on the short stuff. Track workout: 2K, 800, 600, 400, 300, 200, 200 in 6:09, 2:13, 1:36, 63, 43, 28, 28

Nike Peg 38B (Maroon) Miles: 9.75
Weight: 0.00
Total Distance
9.25

Wasn't supposed to go this far but I hear too late. It's fine. Also I really tried to avoid going fast but did 6:39 pace. I guess that's a good thing maybe?

Peg 38D (White) Miles: 9.25
Weight: 0.00
Total Distance
5.25

Did a pre meet in the morning with strides.

Peg 38C (Maroon2) Miles: 5.25
Weight: 0.00
Race: Big 10 Track Champs (6.214 Miles) 00:30:05, Place overall: 18
Total Distance
10.00

There you have it. The end of an era has come, as that was my last collegiate race. Although it didn't go as well as I wanted, I didn't feel too dissapointed afterward because I was thinking of my college career as a whole, which never should have happened at all. So its hard to feel too ungrateful from that perspective. I'm sure I'll have more thoughts later. It's still all sinking in.

The race didn't dilly dally too much. I was near dead last at the mile in 4:41. Really just trying to conserve energy and not run into the wind, and I thought I mostly did a good job sliding up only when someone would let a gap start forming. Here is a pet peeve I have: A) when you are immediately behind someone and someone behind you tries to pass you and insert themselves there. Why?? B) when someone lets a gap form, you pass them, and then they try to close the gap to cut you off. Both actions hurt both people. Oh well. 9:23 at 2 miles I think. 14:43 at 5K, though I had already started slowing and was more in survival mode than feeling agressive. Continued to slow, punctuated by three 76s near the end. Hard to believe I was running over 5 minute pace. Then a 72 and 65 to close. Wish I could have caught a few more people. Definitely a good home crowd there though. 

Nike Vaporfly Next% Miles: 6.25
Weight: 0.00
Total Distance
7.25

Felt really trashy at first, better later. Really nice run though around the Diaganol. 6:51 pace. 

Peg 38D (White) Miles: 7.25
Weight: 0.00
Total Distance
9.25

Ran almost the same exact route as Saturday except from home. Feels like a quick way to run 9 miles, kind of in the same way as my MLR in Mapleton did. Still felt tired but better. 6:46 pace despite the hills. 

Peg 38D (White) Miles: 9.25
Weight: 0.00
Total Distance
9.00

6:51 pace on Farmers Fields. Felt tired. 

Peg 38D (White) Miles: 9.00
Weight: 0.00
Total Distance
9.00

6:51 pace. Tired ish. 

Peg 38D (White) Miles: 9.00
Weight: 0.00
Total Distance
10.00

Super pretty spring day to run along west river road via dinkytown greenway, and at the end on the trail to the side of it. Started out pushing the stroller so I estimated my first 5 minutes or so, but overall would've been about 6:42 pace and felt really good.

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
10.00

Rainy morning. 

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
12.50

Cooler morning. I instantly clicked into a faster pace today. Measured one mile using mile markers lining a race course they are doing today by East River road in 5:40, but that felt fast. Turns out I still went 5:48 pace overall in a solid but not out of the ordinary longer run effort. That mile was the hilliest mile of the day. Today was the Fargo marathon and while this had nothing to do with why I went faster, I wonder how I would've done. The marathon winner was 2:29 and half winner was 1:07. I definitely feel more recovered than after my last 10K, but I'm not sure I could've won the half (and I really can't presume to guess the marathon as I have never run that distance before). 

Peg 38D (White) Miles: 12.50
Weight: 0.00
Total Distance
9.25

About 9.4 miles at around 6:40 pace. Started the run again with the fam which is enjoyable, especially when we can take up the whole road (Talmage) and I can push the stroller and then catch up to it.

Peg 38D (White) Miles: 9.25
Weight: 0.00
Total Distance
11.00

6:44 pace along west river

Hoka Clifton 7B Miles: 11.00
Weight: 0.00
Total Distance
10.00

10 miles in the rain. 6:40 pace but felt more tired today. Should definitely back it off tomorrow. 

Hoka Clifton 7B Miles: 10.00
Weight: 0.00
Total Distance
9.50

Felt energized today despite poor sleep last night. 6:42 pace but faster for most of it because I started the run with the family and allowed my watch to get pretty far ahead. 

Peg 38D (White) Miles: 9.50
Weight: 0.00
Total Distance
9.50

6:44 pace to Como. Surprised to have settled into a very similar pace yet again. 

Peg 38D (White) Miles: 9.50
Weight: 0.00
Total Distance
13.75

Decided last night to run hard today. It was raining but warm (60 degrees) when we started out. I ran with my wife and baby for a little over a mile. Then I did a mile warm up till I got to University Ave where I wouldn't have to wait for all the lights. I decided to go 25 minutes out, knowing that would be well over 4 miles. I decided to take the UMN bridge, even though that means running down the hill and up the big incline on west river road. The rain wasn't bad until partway through there was some lightning and it started coming down fairly hard. Still, my shoes were never saturated (although my clothes were "washing machine" level wet) and the wind was present but never terrible. I went pretty hard at first, and definitely felt like I was taking a beating and slowed partway through (you know you're going fast when you feel tired and see you've only been runnning for 7 minutes, and a lot of it downhill). I slowed further on the way back, though I was pleasently surprised that my split on the way back was 26:03, not too far off the 25:32 I did on the way out. Then I ran hard to the Co-op, which coincided beautifully with 1:00:00 of hard running. Turns out that was 11.36 miles overall, 5:18 pace. (5:12 on the way out, then 5:18 segment 2, and 5:23 the home stretch). That was good I guess. Nearly a 1:09 half marathon on a hard but totally on-a-whim solo effort in a pair of old shoes, on a rainy day, with a serious hill and some minor hills both ways (one brief stop at half way). If I had to guess my half marathon fitness right now, I'd conservatively guess 1:07, but on a good day I think 1:06 is very possible and 1:05 is unlikely but not out of the question. The downside is there are no nearby races that offer prize money where I can test my fitness. I just looked last night and they all seem to be raising money for some cause. The competitive ones don't offer money either and are super expensive. I was really banking on having competitions for cash to keep me fired up after college running. I need some sort of plan. 

Peg 38C (Maroon2) Miles: 13.75
Weight: 0.00
Total Distance
10.00

Ran with my old teammates at Hopkins high school (which was really cool) and it wasn't raining which was nice but was as humid as can be after the storm and wet on the track. 6 by 1k with 60 seconds rest. 2:57, 3:00, 2:58, 3:00, 2:58, 2:53. Given my lack of track work and hard run Saturday I shouldn't be too bummed. It was tough but could've done more. Gotta find a race. 

Peg 38D (White) Miles: 10.00
Weight: 0.00
Total Distance
9.25

9.25 miles. Not sure what pace but tried to relax and give my achilles tendon a break. It felt sore yesterday and today. 

Hoka Clifton 7B Miles: 9.25
Weight: 0.00
Total Distance
9.25

6:48 pace farmers fields. Felt quite tired today.

Hoka Clifton 7B Miles: 9.25
Weight: 0.00
Total Distance
9.25

Boom island

Peg 38D (White) Miles: 9.25
Weight: 0.00
Total Distance
9.25

First 1.5 was with the fam. Road got cut off due to flooding down on the banks of the east side of the river. 

Peg 38D (White) Miles: 9.25
Weight: 0.00
Total Distance
14.00

Did basically the same route again. There was no "warm up", no "start line" or anything. I just started out feeling nice and loose and picking it up while feeling relaxed. I did start to push it more on the way out but still feeling good, then on the way home I realized that would be the only pace segment I could accurately calculate and didn't want to slow down for it. I probably sped up and ran the back 7 miles at 5:17 pace. The seems to be a magical "hard" pace that I can go for 8-12 miles, and is somewhere between half marathon and marathon pace. 

Peg 38D (White) Miles: 14.00
Weight: 0.00
Total Distance
9.50

Slower run on St Anthony parkway today, especially on the way out (well, it felt slower. apprarently I still averaged 6:41). Super humid after rain last night but not annoying since it was only 60 degrees. 

Hoka Clifton 7B Miles: 9.50
Weight: 0.00
Total Distance
8.75

Ran out of time because we had a stroller accident :(

Hoka Clifton 7B Miles: 8.75
Weight: 0.00
Total Distance
9.75

About 6:50 pace, west river road

Peg 38D (White) Miles: 9.75
Weight: 0.00
Total Distance
9.50

Felt a bit tired. 6:42 pace for most of it on farmer's fields. 

Peg 38D (White) Miles: 9.50
Weight: 0.00
Total Distance
10.50

6:41 pace around Como lake

Hoka Clifton 7B Miles: 10.50
Weight: 0.00
Total Distance
10.50

65 degrees and humidissimo. But I'll never complain about an overcast, quiet Saturday morning on east river road. I felt tired this morning and as I started out, I told myself there's no way I'd run fast (and I knew I wouldn't run far cuz I got started late and am biking later). Somehow I averaged 6:07s on the way out and 5:31s on the way back, feeling very slow. 

Peg 38D (White) Miles: 10.50
Weight: 0.00
Total Distance
10.50

10.5 on St A parkway in the deluge. Beautiful.

Peg 38D (White) Miles: 10.50
Weight: 0.00
Total Distance
10.25

Wow, it was so humid I could hardly think. Was slightly helpful that there was some cloud cover and wind near the end. 80 degrees when I got home around 8:15. My achilles tendon was bugging me too so overall I didn't enjoy the diagonal as much as I could have. 6:34 pace. 

Hoka Clifton 7B Miles: 10.25
Weight: 0.00
Total Distance
10.50

Boom Island loop, starting with the fam. Grey outside and 72 degrees felt so much nicer than yesterday. Apparently 6:31 pace but it didn't feel that hard. 

Peg 38D (White) Miles: 10.50
Weight: 0.00
Total Distance
10.00

10 miles with the fam and on west river north. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
10.25

Farmers fields. The sun was way high into the air for it being 7 am or whatever. 6:52 pace.

Peg 38C (Maroon2) Miles: 10.25
Weight: 0.00
Total Distance
12.50

Achilles still feel tight, but nothing terrible. 6:18 pace on a new loop I won't do again. Did 1x3 min at what I estimated to be race pace. 

Peg 38D (White) Miles: 12.50
Weight: 0.00
Total Distance
9.75

Probably about 6:45 pace. 80+ degrees when we started and went on the lateral today, but the shade and wind helped. Also, it was either less humid (not likely lol) or I am just getting used to it because it was hot but not nearly as miserable as last time. The reality is that although that is hot for a morning run, I have run in temps much warmer than 80 degrees, even in humidity, when I've gotten used to them. 

Peg 38C (Maroon2) Miles: 9.75
Weight: 0.00
Total Distance
10.25

To Como park

Peg 38D (White) Miles: 10.25
Weight: 0.00
Total Distance
10.00

About 6:40 pace on west river. Started with the family. Felt pretty good today. 

Peg 38C (Maroon2) Miles: 10.00
Weight: 0.00
Total Distance
9.25

Beautiful run down on the east river flats.

Peg 38D (White) Miles: 9.25
Weight: 0.00
Total Distance
5.50

Pre race easy run and strides

Peg 38D (White) Miles: 5.50
Weight: 0.00
Race: Lift Bridge Race (10 Miles) 00:51:08, Place overall: 1
Total Distance
12.00

Lift Bridge 10 mile race today! I kept checking the weather, and was worried about it. Turns out when we got to Bayport, MN, it was about 70 degrees and 90 percent humidity because it was pouring rain. By a miracle, the rain almost entirely stopped by the time I began my warm up, and the weather wasn't ever too much on my mind during the race. I had been kicking myself for not bringing an extra pair of shorts for the race, but that wasn't necessary. The race itself was beautiful. It was very hilly. You gain 230 feet of elevation over the first 6 miles, and extra when you account for the downhills that there were too. At one point I was running up a steep hill in a random neighborhood all on my own (I won by 7 minutes) and it couldn't have seemed less like a race. But a race it was, and I really enjoyed it. The last few miles didn't feel too bad since they were so downhill. Given the hills, the wind, humidity, and temp, I can say with confidence that I would be sub 50 at the Pear Blossom and sub 1:07 in a half marathon with better conditions. Not bad for employing my "just run" strategy of training. 

But wait, there's more! I know this should be met with skepticism, but the previously certified course was completely changed like a week ago for reasons unknown to me. When I plug it into map my run, I got 10.4 miles! On further investigation, there are discrepancies at least in the very first mile, as the course map shows us starting at a different point than we actually did. Map my run hits the one mile approximately .25 miles before the map does for that reason. I can't write it off as a better PR than what I ran, but a 10.25 mile race would have been 49:50ish, and a 10.40 mile race would have been 49:10ish. Update to that: the race website has a Mapmyrun map of the course. It shows you hitting 10 miles before the end of the race, and shows you starting further ahead than we started. Totaled up, it mean I ran about 10.15 miles. I feel good about sticking with that. That is 50:22 for a 10 mile. 

Splits, according to mile markers: 5:09, 5:03, 5:15, 10:26, 5:20, 5:08, 5:03, 4:44, 4:56. You can see the effect of hills.

Nike Vaporfly Next% Miles: 11.00
Weight: 0.00
Total Distance
1746.00
Nike Peg 38B (Maroon) Miles: 361.75Hoka Clifton 7B Miles: 320.00Peg 38C (Maroon2) Miles: 554.00Peg 38D (White) Miles: 442.00Nike Vaporfly Next% Miles: 23.50
Weight: 0.00
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