Ethan Cannon

Como classic, modified route for fair season. Very happy to wake up to decent air. It was humid but actually really nice outside. 

I made a gamble and it worked. The AQI was in the 120s this morning but it was supposed to get better, so I biked to work at 7 am with my running clothes. By the afternoon, the air was clean and I went on a run on west river. Thankfully, it wasn't too hot or humid and so it wasn't bad in that way. I guess I would say the one thing was it felt like it took more energy than a morning run. I don't rememebr really feeling that way this past winter, so maybe it's just a matter of getting used to it. The other thing is I took literally every possible side path, but river road definitely gets a lot busier with traffic in the afternoon. It's amazing how much quieter it is around 7 in the morning compared with 4 pm. 

Nice and cool morning compared to previous weeks and little wind. These made for good conditions for a workout. I ran 3 loops around the "block" that surrounds Falcon Heights park, overlapping part of my workout from last week. MapmyRun has updated. I don't like all the updates but it does have some perks, including more accurate mapping by letting you go on some sidewalks, for example. I estimated the distance was around 1.95 miles per loop but it was actually 1.93. I did one of my "float" workouts: on lap 1, I alternated 3 minutes float with 3 minutes hard. Then I did 2:2 on lap 2 and 1:1 on lap 3. I ran 10:19, 10:21, 10:20. I didn't take a break so I always started with easy, and the way that worked out, my first two reps ended up being just 4:20 of "hard", while my third rep was 5:20 of hard. That ended up being 5:21 pace overall. I'm pretty content with that. Hard to know exactly how fast I was going on the hard and float, but my initial goal was 5:30 pace (5:00 and 6:00) so I feel good about this. 

Pretty slow I think. East river road. For the second time this week, I tried to explore an area I commonly pass by, but again it ended with nothing very helpful. Between my foot, hip, patella, and knee- I wonder if it is time to back off from workouts and run easy except for long runs. 

6:47 pace, Diagonal and St. A parkway. 

Wow, this summer has not been easy for Saturday long runs. Over the last five weeks I've dealt with torching heat and humidity, wildfire smoke, and now torrential thunderstorms. Apparently we got like an inch or two over a couple hours this morning. It just wasn't reasonable to go outside and do the LR I wanted. So ultimately I decided to pivot my LR to early next week (hopefully) and run normal today...ended up hitting 6:06 pace on a slow course, because it's the end of the week and also I was trying to get somewhere fast. I basically did my Lake Johanna long run route, then cut west to the church.