Ethan Cannon

Probably one of our last family bike/runs of the year, again in very warm weather. Did an east river flats / east river road / stadium loop.

6:41 pace, east river road. I definitely felt my knee, but somehow felt lighter on my feet like the pain wasn't weighing me down so much which was nice.

I wanted to do a chill workout because of my knee and tbh that's just what I felt up for. So I planned on doing 6K alternating hard and float more or less around the stadium. Despite being a really windy morning, things just felt very easy. So I decided to take a 1 minute rest and do one more hard K at the end. My times were also way fast and I knew I must have been off with mapping. Turns out that was the case and the times below are adjusted by 5-6 seconds from what I timed myself at. Overall, I really feel like this is an effective type of workout, where you increase volume by doing "float" reps in between harder work. Other examples would be a Michigan and my alternating miles workout. You get in a lot of volume, and your only "rest' is at ~5:30 pace in this case. Laps: 3:22, 3:04, 3:26, 3:02, 3:25, 3:01. 3:04.

6:45 pace, west river road. Knee hurt pretty bad but I didn't feel very tired for the day after a workout, even a small one. 

6:50 pace with an old teammate around west river north and boom island. 

The conference long run tradition continues. We ran as a family to Van Cleve and I split off from there to do west river. It was my first time there in a while I think (including doing the side trails) but also one of my only long runs recently. I've mixed in a lot of shorter things on Saturdays, and it felt weird to have that heavy feeling in my chest afterward. Today there is a crew race on the river, a football game, and tomorrow is the marathon, so plenty of sports going on around my route. For the sake of my knee, I waited till the end to do a little workout. It was just 4-3-2-1 with 3-2-1 rest. I already made one major miscalculation but it still seems hard to beleive I ran 3 miles in that time. That would be like 4:30 pace on the hard. Oh well. Nice sunny fall day for a run. If the mileage is to be believed, I ran 5:51 pace coming home. As I ran over the veterans home bridge, I saw some paths I want to explore next time.