Ethan Cannon

11 miles. It was pretty nice weather out actually. The sun makes a big difference whenever its less than 30 degrees. It felt good. Thankfully, I usually feel fine when I double. I don't get too tired. But this being the first Monday since early December where I haven't doubled, it felt really good. I had to slow myself down to stay at 7 minute pace. Four strides. No right achilles pain, I will ice my patellar tendon though.

We did one hard mile, 8 min rest, then 8 by 200 w/ 2 min rest, and 5 min rest after one in the middle. I ran the mile in 4:21. I went out in 48!!! That's 4 flat place!! Holy crow. Then I was at 1:39 after two laps, and 3:26 after four laps. I FINALLY got that mile/1500 PR that has eluded me since I ran it in 2013 as a 16 year old. Now, if I had people to run against, flats to wear, and had raced, I think right now I'm in 4:10-4:12 shape at sea level. Not bad to be that fast off of just strength. If my 5K doesn't go well in San Fran, I definitely will plan on training for the Robby mile in late April. Sadly, afterwards I felt like garbage, but it was because of the fieldhouse air. I felt nauseous and like I was being stabbed in the trachea. Possibly my worst fieldhouse breath I've ever had. So I needed over 10 minutes rest after that (and not cuz I killed myself on the mile). Then I did the 200s in 29ish, the last two on my own. With that much rest and people to run with they are pretty much cake. 

I skipped lunges and squats today because my patellar tendon still hurt a little after the run.

10 miles. Maybe I've just gotten used to it, but 30 degrees doesn't feel bad anymore. I felt my patellar tendon during the run. I ran really easy. I hope it was just caused by more soreness last week, but I will still do some exercises for it in addition to icing. 

Also- I really want to improve my form/ posture. I don't think it will be easy but I hope it is doable. I think a lot of my issues- forward shoulders, raised shoulders, arms swinging from side to side, are related. If I can fix one, I think I will be on my way to fixing others. So today I focused on lowering my shoulders and swinging my arms forward. It was tough, and didn't feel like I was being more efficient, but if I want to look like Bernard Lagat when I run instead of Mary Cain, with all the physiological benefits that includes, then I have to do this. I hope to make it such a habit that I will finally run that way in workouts and races, too.

Every once in a while you have a really trashy workout, no matter how good of shape you are in. Today was one of those days. My legs just felt zapped. I was supposed to do 4:54 mile, 2:50 K, 62 400, 2:12 800 w/ 90 secs rest, followed by 6 min recovery and then all over again. Instead I ran (4:56, 2:56, 64, 2:20) (4:58, 3:03, 66, 2:17). Yep. Also my patellar tendon hurt so I didn't do exercises that involve the knee a lot. I did do some eccentric knee drop things I looked up. I'm grateful that I can run, that I could use the indoor track, that it didn't destroy my lungs again, that I am healthy and fit, that I have great support from coaches and teammates- I have a lot to be thankful for. Looking back the only thing I would have changed that I had control over is that I wish I was more mentally tough in accepting that it wasn't going to be an insanely good workout but not thinking about how bad it was the whole time.

Today since I’ve felt pretty banged up the past couple days I decided to run on the treadmill since it was cold outside. I’m glad I did since it also started snowing! Thankfully I had the fan which worked really well so I didn’t get super sweaty. My knee and Achilles’ tendon hurt but felt better than I expected. I was actually able to get in a few strides as well.

And that’s a wrap on my short week. It was 14 degrees supposedly when I woke up but the sun was out and I ended up taking off my hat again. 6:09s. I felt a little tired at times. I talked to my dad about anemia and hemochromatosis which he has. I highly doubt I have iron deficiency (if anything I have too much like he does). But we’ll see. Now I get to recover and prep for my Tuesday workout. My patellar tendon and Achilles’ tendon are definitely on their way up!