"Whether you think you can, or think you can't - - you're right"
- Henry Ford
NCAA
Evan competed at Indiana University for his collegiate career. He was a three-time competitor at the NCAA Cross Country championships, and as a junior, lead the Hoosiers to an eighth-place national finish.
Professional Career
Since graduating from Indiana University, Evan has won a national title in the 10,000m, and represented Canada at the 2017 World Cross Country Championships. Being new to the roads, Evan has seen some immediate success. Evan recently won his first national title on the roads in the 10k, and represented Canada at the 2018 World Half Marathon Championships.
Personal Bests
- Mile – 4:02.02 (2015)
- 3,000m – 8:11.23 (2012)
- 5,000m – 13:59.04 (2016)
- 10,000m – 28:55.98 (2015)
- Half Marathon – 1:02:13 (2019)
Evan's Training Log
Sunday, March 11, 2018
Saturday, March 10, 2018
Run - Long run
Post Workout Blog:
Long run up at Long Sault, nice run. WEEK TOTAL = 93 miles
Post Workout Blog:
Long run up at Long Sault, nice run. WEEK TOTAL = 93 miles
17 mi ~ 1:49:28 View Run
Friday, March 9, 2018
Run - Easy run
6.5 mi ~ 47:32 View Run
Thursday, March 8, 2018
Run - Morning run
3.01 mi ~ 20:39 View Run
Run - Workout warmup
With 6' AYF (as you feel) / tempo
With 6' AYF (as you feel) / tempo
3.58 mi ~ 23:01 View Run
Run - Workout
8 x 1000m with 90'' rest on outdoor track in flats
Post Workout Blog:
Great workout. Best workout I've had since Houston (although this past Sunday was good too). I felt strong, snappy, and handled the workout quite well. Each 1k rep got faster than the previous; nice progression. It was great to get in a faster session. One more quicker session next week, and I'll be ready to throw down with athletes in Spain at World Champs in a couple weeks.
8 x 1000m with 90'' rest on outdoor track in flats
Post Workout Blog:
Great workout. Best workout I've had since Houston (although this past Sunday was good too). I felt strong, snappy, and handled the workout quite well. Each 1k rep got faster than the previous; nice progression. It was great to get in a faster session. One more quicker session next week, and I'll be ready to throw down with athletes in Spain at World Champs in a couple weeks.
6.34 mi ~ 33:33 View Run
Run - Workout cool-down
Post Workout Blog:
Nice cool-down on the golf course
Post Workout Blog:
Nice cool-down on the golf course
2.08 mi ~ 15:32 View Run
Wednesday, March 7, 2018
Tuesday, March 6, 2018
Run - Morning run
10 mi ~ 1:07:18 View Run
Run - Afternoon run
2.23 mi ~ 15:53 View Run
Run - Speed
6 x 70m with some very light jog rest between, switch on full speed at 35m; in spikes
6 x 70m with some very light jog rest between, switch on full speed at 35m; in spikes
0.77 mi ~ 5:50 View Run
Other - Hurdle drills
High hurdles
High hurdles
8:00 View Run
Strength Training - Weights
2 x (8 x hang cleans) followed by 5 x drop jumps
2 x (16 x step-back lunges)
2 x (8 x jammer press)
Core
2 x (8 x hang cleans) followed by 5 x drop jumps
2 x (16 x step-back lunges)
2 x (8 x jammer press)
Core
30:00 View Run
Monday, March 5, 2018
Week of 2/26/2018 - 3/4/2018
Sunday, March 4, 2018
Run - Warmup
2.65 mi ~ 20:24 View Run
Run - Workout / pacing Reid at Chilly half marathon in Burlington
Post Workout Blog:
Goal was to pace Reid for his half marathon, for 14-16km at 3:02-3:04/km pace. I made it to 8k and didn't feel great. Wasn't bad, just a really windy day. 2.5-6k is straight into the wind, which was very gusty. I ran 8k-15k back from Reid to get a good workout in. I averaged 3:08/k (5:03/mile) for 15k, then stopped to cool down. Overall pleased with where I am at as I build towards Spain for world 1/2 champs, and to 10k's on the track in the Spring.
Post Workout Blog:
Goal was to pace Reid for his half marathon, for 14-16km at 3:02-3:04/km pace. I made it to 8k and didn't feel great. Wasn't bad, just a really windy day. 2.5-6k is straight into the wind, which was very gusty. I ran 8k-15k back from Reid to get a good workout in. I averaged 3:08/k (5:03/mile) for 15k, then stopped to cool down. Overall pleased with where I am at as I build towards Spain for world 1/2 champs, and to 10k's on the track in the Spring.
9.31 mi ~ 47:04 View Run
Run - Cool-down
3.53 mi ~ 26:15 View Run
Saturday, March 3, 2018
Run - Pre-meet run (1/2 marathon pacing duties tomorrow)
Post Workout Blog:
Nice weather, nice run, with 3 x 90m strides on roads afterwards. WEEK TOTAL = 59 miles
Post Workout Blog:
Nice weather, nice run, with 3 x 90m strides on roads afterwards. WEEK TOTAL = 59 miles
8.02 mi ~ 51:16 View Run
Friday, March 2, 2018
Rest Day
Thursday, March 1, 2018
Run - Workout warmup
4 mi ~ 27:15 View Run
Run - Workout
3 x (4 x 400m) + 2 x 400 at end, on 1' jog rest between 400s, 2' rest between sets, at exhibition park in trainers
Post Workout Blog:
Solid workout. Felt pretty good. Good to get the legs moving faster than 1/2 marathon race pace again.
3 x (4 x 400m) + 2 x 400 at end, on 1' jog rest between 400s, 2' rest between sets, at exhibition park in trainers
Post Workout Blog:
Solid workout. Felt pretty good. Good to get the legs moving faster than 1/2 marathon race pace again.
4.98 mi ~ 31:56 View Run
Run - Workout cool-down
3.56 mi ~ 24:23 View Run
Wednesday, February 28, 2018
Tuesday, February 27, 2018
Monday, February 26, 2018
Run - Workout warmup
5.05 mi ~ 36:10 View Run
Run - Workout
5-5-4-4-4-4' with 2' rest between first 4 reps, 1' rest between last 2 reps
Post Workout Blog:
Felt better than last Thursday, but still not great. Feeling flat, and not very poppy. It will come to me later in a couple weeks as I come off the mileage a bit.
5-5-4-4-4-4' with 2' rest between first 4 reps, 1' rest between last 2 reps
Post Workout Blog:
Felt better than last Thursday, but still not great. Feeling flat, and not very poppy. It will come to me later in a couple weeks as I come off the mileage a bit.
5.79 mi ~ 32:04 View Run
Run - Workout cool-down
4.04 mi ~ 30:34 View Run