Ethan Cannon

August 2017

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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

College (redshirt year): 

XC 4 mile: 21:14

Road race 10000: 34:05

Road race 5000: 15:37

Indoor mile (altitude): 4:31

800: 1:58.53

400: 51.84h

 

Short-Term Running Goals:

Ya boy is back! And he is hungry from some fresh Italian pasta and to compete collegiately. 

In cross country I would like to get on the team and then compete for BYU this season.

In track I want to go under 4:05 in the indoor mile and 3:45 in the outdoor 1500. Sub 1:53 800 and sub 50 400 would be part of that.  

Long-Term Running Goals:

I want to continue running as long as possible. I don't feel a need to run marathons; I would rather simply be able to run 5Ks and 10Ks for much of my adult life and at least get in a few miles until I'm pretty old.

Personal:

LDS. 20 years old. Rome Italy Mission 2015-2017.

Miles:This week: 11.50 Month: 149.50 Year: 1472.00
Total Distance
336.50
Weight: 0.00
Total Distance
10.00

Great run on Roxyann. 4 strides. Feeling very blessed To be so aerobically fit right now to get up that hill quite fast (29:15) and not feel challenged at all.

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Total Distance
10.00

10 miles past Home Depot.

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Total Distance
10.00

Had an awesome workout today. That makes two workouts this week where I went faster than my goal pace (and an easy run to boot). 5 mile tempo run at 5:16 pace. Also I think my body is getting smarter and more intuitive on pace than it was before, because once again I ran very even splits. Miles 1-2 were 10:31 and miles 4-5 were 10:34.

 

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Total Distance
9.50

I wanted to meet up with my high school coach so did most of my mileage and then warmed up with them for their work out. I don't think it would be wise to do it again. Afterwards I felt pretty sore and achy. I think it's best to just do my run, do my exercises, and then take a cold shower. But other than that it was alright.

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Total Distance
14.50

I ran out of time and had to run only 1:45, which I estimated to be 14.5 miles on Mount Ashland. Boy was it hard. I've never taken altitude very seriously but I think it got to me today as I peaked around 7000 feet. And the last time I did this, I had yet to learn the philosophy that a long run shouldn't be at recovery pace so I guess with me pushing more it was bound to be a bit harder.

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Total Distance
15.00

3 mile warm up, then 8 by 800 with 90 seconds rest at NMHS. 2:30, 2:29, 2:30, 2:30, 2:31, 2:30, 2:30, 2:23. 

PM: 5 miles. 

 

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Total Distance
9.00

I drove down the hill to avoid making the firehouse loop too brutal and did it from the bottom of cherry. Felt alright for having run last night. 4 strides.

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Total Distance
9.00

Ran with my friend Carmen, who recently finished her college running career. She ran a 2:08 800. It was weird running 8 minute pace, it was super easy. Afterwards I didn't feel like I had even run. I guess I'll keep that in mind if I ever need some serious recovery. 

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Total Distance
17.50

8 mile "power" run, as it was described by my coach. Don't ask me what that means, probably just another term those crazy utahns made up ;) Anyway I ran 43:03 or 5:23 pace. I took splits every 2 miles: 10:37, 10:58, 10:44, 10:43. Pretty good overall but I really need to build some speed in addition to my endurance which is my forte right now.

Evening: 5 miles.

Notes: you always know things are going well when you PR in practice. My current 10K PR is 34:05 from the 2015 Rex Lee run. According to my pace I hit 10K in 33:27. Solid. Also, this is I believe my highest mileage day of all time. I just didn't feel comfortable doing any less warm up or cool down than I did this morning so that's how it ended up. 

 

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Total Distance
8.50

IT band felt a little sore today but I'll plan on taking an ice bag tonight. Other than that my overall energy level wasn't bad at all considering how hard and much I ran yesterday. 3 strides. 

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Total Distance
16.00

Roxy run felt really good. I wasn't very tired despite going farther than ever before (over three loops). Only problem was an IT band that felt at times tender. 6:42 pace was alright I guess.

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Total Distance
14.00

Went to the greenway for 2 by 2 miles with 4 minutes rest. Ran 10:08 and 10:16. Not what I was hoping for, but I remember how first I learned to run at a moderate pace, then a faster pace, now I'm learning to run at an even faster pace again. If I can stay healthy I believe I'll get to where I need to go. 

Evening: 4 miles to avoid hurting a sore IT band.

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Total Distance
9.00

9 miles. I didn't do my strength workout afterward or the strides to be careful, but my IT wasn't hurting too bad. 

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Total Distance
9.00

9 miles at Hawthorne park. 3 strides. 

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Total Distance
17.00

5 mile tempo run on the greenway at 5:11 pace. I felt great and very loose the first two miles, which I did in 10:18, and a little shaky the last two miles (10:27). Then I did 4 by 400 at 70 seconds. I was just guessing the pace since I had forgotten to map it out. Pretty epic workout overall.

Evening: 5 miles

Weight: 0.00
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Total Distance
9.00

9 miles from the bottom of cherry. My IT band felt funky so I didn't do strides. 

 

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Total Distance
15.50

Long run to cap the week. Felt alright. I was a bit worried for my IT band so I cut off the last half mile, but it never flared up. Didn't time myself. 

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Total Distance
14.00

9 miles past Home Depot. Felt good but decided to do strides Wednesday instead of today. 

Evening: felt blessed that the smoke went away enough that I could run outside. It's been really smoky the past few days. Ran 5 miles. 

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Total Distance
15.00

It felt good to be a little off the books in terms of pace for the first time in a while but I still feel like I gave my fartlek type workout a good solid effort. Not unlike when I did this at BYU, I went hard on the first portion. And I felt like I was flying. The next was a little rougher, then my speed built back up toward the end. It was 8-5-3-2-1 with 5-3-2-1 rest at Hawthorne. 

Evening: altitude camp begins! Just an overnight trip with my family but it's a great place for training at 4500-5000 feet, and boy did I feel it tonight! 5 miles recovery but my legs felt like jelly. Soon I'll get used to it though.

 

 

Weight: 0.00
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Total Distance
10.00

10 miles up around Hyatt lake. Felt better than yesterday. 4 strides. 

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Total Distance
15.00

4 miles on the greenway with a three minute jog between each one. Saw some good things in this workout. My splits were 4:53, 5:01, 5:00, 4:54.

Evening: 5 miles

NOTE: TODAY I STARTED USING MY NEW ADIZERO TEMPO 7s. 

 

Weight: 0.00
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Total Distance
9.00

9 miles past Home Depot, strides. 

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Total Distance
17.00

Felt good from the start today and was able to push the pace and finish my highest mileage week of all time! (80 miles). This was also my highest mileage run of all time. And it was the fastest I had ever run Roxy (6:28 pace- 7 seconds per mile faster than my previous PR). I felt super good in all ways until the end when my leg started hurting. Hopefully I can take care of it and it'll be fine by my workout on Monday. 

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Total Distance
15.00

8 by 1000 at the NMHS track with 90 seconds rest. Honestly my very best repeats were the ones where I was getting less rest instead of more (because it naturally varied of course). I'm not sure why. Certainly showed improvement. 3:06, 3:05, 3:06, 3:08, 3:06, 3:05, 3:07, 3:04. (3:06 average). 

Evening: 5 miles.

Weight: 0.00
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Total Distance
9.00

Its only 7:30 am but I'm executively deciding right now to not run tonight as planned but tomorrow night instead to rest my body. Today we are making the 13 hour trek to Utah and I had to wake up at 4:20 to run. My run went about as well as can be expected under the circumstances. It felt a little tiring and at times I was lightheaded but at least I didn't feel any injuries. Pretty incredible that I haven't gotten less than 7.5 hours of sleep ever this summer until last night.

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Total Distance
15.00

Nice 10 mile run in the morning toward Spanish fork. 3 strides.

Afternoon: was supposed to meet up with some guys to run in Provo but they didn't show up so I did 5 miles on my own. Just a tinge of IT pain, trying to take care of it.

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Total Distance
15.00

Ran a 5 mile tempo run from Mapleton. A lot of it was into a storm up hobble creek canyon. It hurt pretty good and I'm sure whatever the pace was it was nothing insane. But hopefully I'm in good shape. This was my last hard workout before practice starts! 

Evening: 4 miles. Felt my IT band.

Weight: 0.00
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Total Distance
336.50
Weight: 0.00
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