Ethan Cannon

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. 

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.

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. 

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

PM: 10.75 miles on river road

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. 

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.