Ethan Cannon Running Blog at FastRunningBlog.Com Thu, 17 Aug 2017 11:30:46 FeedCreator 1.7.2 Wed, Aug 16, 2017 <p>9 miles at Hawthorne park. 3 strides.&nbsp;</p> Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 <p>9 miles. I didn&#39;t do my strength workout afterward or the strides to be careful, but my IT wasn&#39;t hurting too bad.&nbsp;</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 <p>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&#39;m learning to run at an even faster pace again. If I can stay healthy I believe I&#39;ll get to where I need to go.&nbsp;</p> <p>Evening: 4 miles to avoid hurting a sore IT band.</p> Mon, 14 Aug 2017 06:00:00 Sat, Aug 12, 2017 <p>Roxy run felt really good. I wasn&#39;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.</p> Sat, 12 Aug 2017 06:00:00 Fri, Aug 11, 2017 <p>IT band felt a little sore today but I&#39;ll plan on taking an ice bag tonight. Other than that my overall energy level wasn&#39;t bad at all considering how hard and much I ran yesterday. 3 strides.&nbsp;</p> Fri, 11 Aug 2017 06:00:00 Thu, Aug 10, 2017 <p>8 mile &quot;power&quot; run, as it was described by my coach. Don&#39;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&nbsp;right now.</p> <p>Evening: 5 miles.</p> <p>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&#39;t feel comfortable doing any less warm up or cool down than I did this morning so that&#39;s how it ended up.&nbsp;</p> <p>&nbsp;</p> Thu, 10 Aug 2017 06:00:00 Wed, Aug 09, 2017 <p>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&#39;t feel like I had even run. I guess I&#39;ll keep that in mind if I ever need some serious recovery.&nbsp;</p> Wed, 09 Aug 2017 06:00:00 Tue, Aug 08, 2017 <p>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.</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 <p>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.&nbsp;</p> <p>PM: 5 miles.&nbsp;</p> <p>&nbsp;</p> Mon, 07 Aug 2017 06:00:00 Sat, Aug 05, 2017 <p>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&#39;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&#39;t be at recovery pace so I guess with me pushing more it was bound to be a bit harder.</p> Sat, 05 Aug 2017 06:00:00 Fri, Aug 04, 2017 <p>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&#39;t think it would be wise to do it again. Afterwards I felt pretty sore and achy. I think it&#39;s best to just do my run, do my exercises, and then take a cold shower. But other than that it was alright.</p> Fri, 04 Aug 2017 06:00:00 Thu, Aug 03, 2017 <p>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.</p> <p>&nbsp;</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 <p>10 miles past Home Depot.</p> Wed, 02 Aug 2017 06:00:00 Tue, Aug 01, 2017 <p>Great run on Roxyann. 4 strides. Feeling very blessed To&nbsp;be so&nbsp;aerobically fit right now to get up that hill quite&nbsp;fast (29:15) and not feel&nbsp;challenged at all.</p> Tue, 01 Aug 2017 06:00:00 Mon, Jul 31, 2017 <p>(3, 4.5, 3)- Great workout at NMHS. 4 by 1600&nbsp;with two minutes rest (except after number two when I ran to the bathroom and got three minutes, but my opinion is that if anything that made me get out of my rhythm and go slower)- 5:03, 5:05, 5:08, 5:04.&nbsp;</p> <p>PM- 5 miles.&nbsp;</p> Mon, 31 Jul 2017 06:00:00 Sat, Jul 29, 2017 <p>Felt pretty tired at the beginning which wasn&#39;t great but I got a nice second wind and was able to do my three loops on RoxyAnn. A bit over 6:45 pace in the end.&nbsp;</p> Sat, 29 Jul 2017 06:00:00 Fri, Jul 28, 2017 <p>Yikes. 9 miles, then only two strides because at the end of my run I think I squeezed a blood vessel or something and felt some pain on my lower upper outside central (left) thigh (lol). Today I felt a little beat. The past couple times I have doubled I felt a little tired the next day, which doesn&#39;t surprise me a ton seeing as how I am essentially running, going to bed, and then waking up and the first thing I do But another concern is that I have always prided myself on the hilly training conditions I face every day (long runs, tempo runs, easy runs, etc.) But now that I am doing 8-10 miles a day every morning to avoid doubling 5 times a week&nbsp;(which I believe is the right choice for sure), it is simply pretty hard to not be daunted by or have that &quot;hard day&quot; feeling before or during a nine mile run around where I live. Hills are good but I may need to go somewhere else more often to chill off the intensity by just a hair in the future.&nbsp;&nbsp;</p> Fri, 28 Jul 2017 06:00:00 Thu, Jul 27, 2017 <p>Morning: 11 mile run. Fartlek on the greenway. 5 minutes up, 1 minute hard. Just under 6:20 average pace.</p> <p>Evening: 5 miles.&nbsp;</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 <p>9 miles past Home Depot. Blackberries everywhere, they were super tempting. Next time I&#39;ll go early and bring a bucket. 4 strides.&nbsp;</p> Wed, 26 Jul 2017 06:00:00 Tue, Jul 25, 2017 <p>Morning workout at the north medford track. 6 by 1000 with 2 minutes rest. 3:11, 3:10, 3:10, 3:11, 3:08, 3:06. Felt alright. I had hoped to be a little faster. Time to work on stuff like this I guess.&nbsp;</p> <p>Evening: 5 miles.</p> Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 <p>10 miles out and back on coal mine road/ firehouse loop.</p> Mon, 24 Jul 2017 06:00:00 Sat, Jul 22, 2017 <p>Wow, awesome way to finish vacation. Yesterday I was a bit bummed about the whole way out being downhill and way back uphill. So I decided to run on a different road that initially led up. And up. And up. At times it got fairly steep and I had no idea when it would end. But I sure love running up mountains, so this was perfect for me. Almost got to Lolo pass. About a 2000 foot&nbsp;elevation gain.&nbsp;Beautiful view of Mt. Hood and a little waterfall shower on the way back. On the return trip I realized there were even markers every tenth mile. On the way out I had slightly overestimated my pace so I did about 15.3 miles total at just under&nbsp;6:45 pace.&nbsp;</p> <p>&nbsp;</p> Sat, 22 Jul 2017 06:00:00 Fri, Jul 21, 2017 <p>9 miles in the Forrest, 3 strides.&nbsp;</p> Fri, 21 Jul 2017 06:00:00 Thu, Jul 20, 2017 <p>Fartlek run. I really wanted to run the up sections not all out but at race pace, like 5 minutes/ mile. Went 5 off, 2 on after a three mile warmup. Felt pretty strong.</p> Thu, 20 Jul 2017 06:00:00 Wed, Jul 19, 2017 <p>Nice run on a long smooth Forrest road. After logging it it seems I was kind of going quick (6:25 pace) and ended up running like 10.8 miles. Cool I guess.&nbsp;</p> Wed, 19 Jul 2017 06:00:00 Tue, Jul 18, 2017 <p>10 mile run in Portland through the streets and then at Mt. Tabor park. It was good. You always feel a little out of it on vacation just because you&#39;re out of your routine. But there&#39;s no reason why this week of training can&#39;t be very beneficial as long as I make sure to get proper rest and do my supplemental exercises.&nbsp;</p> <p>&nbsp;</p> Tue, 18 Jul 2017 06:00:00 Mon, Jul 17, 2017 <p>4 mile tempo run on the greenway with a three mile warmup and cool down. 21:41 or 5:25 pace. I only checked my time at mile 2, so I could be going off of feel rather than pace. Because of that my splits were actually pretty smart, all between 5:23 and 5:27.&nbsp;</p> <p>PM: 5 mile shakeout in Portland.</p> Mon, 17 Jul 2017 06:00:00