"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, November 18, 2018
Run
Post Workout Blog:
Run @ Lynde Shores.
WEEK TOTAL = 72.3 miles
Post Workout Blog:
Run @ Lynde Shores.
WEEK TOTAL = 72.3 miles
12 mi ~ 1:14:35 View Run
Saturday, November 17, 2018
Run - Workout warmup
3 mi ~ 20:23 View Run
Run - Workout
2 x (2k, 3’ rest, 1k, 2’, 1k) / 3’ set rest @ Tooley’s road in flats
Post Workout Blog:
Great session, felt smooth, first 2k slightly uphill, 1k’s coming back slightly downhill
2 x (2k, 3’ rest, 1k, 2’, 1k) / 3’ set rest @ Tooley’s road in flats
Post Workout Blog:
Great session, felt smooth, first 2k slightly uphill, 1k’s coming back slightly downhill
6.07 mi ~ 36:48 View Run
Run - Workout cool-down
3.03 mi ~ 21:52 View Run
Friday, November 16, 2018
Thursday, November 15, 2018
Run - Progression run
Post Workout Blog:
Nice run @ OPG trail loop, progression 6:20-5:30
Post Workout Blog:
Nice run @ OPG trail loop, progression 6:20-5:30
10 mi ~ 58:56 View Run
Wednesday, November 14, 2018
Run - Easy run
Post Workout Blog:
Run before flight home in PSP trails
Post Workout Blog:
Run before flight home in PSP trails
10 mi ~ 1:11:12 View Run
Tuesday, November 13, 2018
Run - Workout warmup
3.06 mi ~ 20:52 View Run
Run - Workout
Antibo:
3000m, 3’ rest, 1000m, 2’, 1000m, 2’, 1000m, 3’, 2000m, 2’, 5 x 400m / 1’ ; in flats, on the track @ Swangard Stadium
Post Workout Blog:
Good workout, felt smooth, ran within myself. One of the best workouts I’ve had in the past 3 years. Great last hard session before ACXC.
Antibo:
3000m, 3’ rest, 1000m, 2’, 1000m, 2’, 1000m, 3’, 2000m, 2’, 5 x 400m / 1’ ; in flats, on the track @ Swangard Stadium
Post Workout Blog:
Good workout, felt smooth, ran within myself. One of the best workouts I’ve had in the past 3 years. Great last hard session before ACXC.
7.1 mi ~ 44:18 View Run
Run - Workout cool-down
3.05 mi ~ 22:09 View Run
Recovery/Rehab - Sauna
Post Workout Blog:
@ Fortius
Post Workout Blog:
@ Fortius
15:03 View Run
Monday, November 12, 2018
Week of 11/5/2018 - 11/11/2018
Sunday, November 11, 2018
Run - Long run
Harder LR:
4 x 2.92 mile loops
1 x 1.8k loop
1 x 2.92 mile loop
+ add on for 16 miles total
* first 3 loops progression, 6:30-5:30, 4th loop 1’ on 1’ off fartlek, remainder of run easy
Post Workout Blog:
Run in trainers @ Mundy Park
WEEK TOTAL = 99.5 miles
Harder LR:
4 x 2.92 mile loops
1 x 1.8k loop
1 x 2.92 mile loop
+ add on for 16 miles total
* first 3 loops progression, 6:30-5:30, 4th loop 1’ on 1’ off fartlek, remainder of run easy
Post Workout Blog:
Run in trainers @ Mundy Park
WEEK TOTAL = 99.5 miles
16 mi ~ 1:38:58 View Run
Saturday, November 10, 2018
Run
10.02 mi ~ 1:05:45 View Run
Strength Training - Weights
2 x (20 x renegade rows)
2 x 3-way lunges
2 x (8 x dumbbell shoulder press)
2 x (10 x dumbbell bench)
2 x (10 x dumbbell rows)
Core
1 x 1’ plank
2 x 1’ side-plank
1 x 1’ Russian twists w/ med-ball
1 x 1’ 3-way crunches on captain’s chair
30” between each
2 x (20 x renegade rows)
2 x 3-way lunges
2 x (8 x dumbbell shoulder press)
2 x (10 x dumbbell bench)
2 x (10 x dumbbell rows)
Core
1 x 1’ plank
2 x 1’ side-plank
1 x 1’ Russian twists w/ med-ball
1 x 1’ 3-way crunches on captain’s chair
30” between each
31:11 View Run
Friday, November 9, 2018
Run - Workout warmup
3.05 mi ~ 21:25 View Run
Run - Workout
20 x 400m on 1’ rest @ Swangard stadium in spikes
Post Workout Blog:
Good workout. Got into a good rhythm and progressed nicely (63.04 / 400m avg)
20 x 400m on 1’ rest @ Swangard stadium in spikes
Post Workout Blog:
Good workout. Got into a good rhythm and progressed nicely (63.04 / 400m avg)
6 mi ~ 40:16 View Run
Run - Workout cool-down
3.06 mi ~ 21:59 View Run
Run - Evening run
6 mi ~ 41:14 View Run
Thursday, November 8, 2018
Wednesday, November 7, 2018
Run
15 mi ~ 1:33:37 View Run
Tuesday, November 6, 2018
Run - Workout warmup
3.05 mi ~ 21:10 View Run
Run - Workout
10 x 1000m on 90” rest @ Brockton oval fields in spikes
Post Workout Blog:
Good workout. Felt a little better than Saturday, but not the greatest. Happy with staying in the right zone, and know that I could have brought it down more on a better day. Solid work
2:57 / km avg
10 x 1000m on 90” rest @ Brockton oval fields in spikes
Post Workout Blog:
Good workout. Felt a little better than Saturday, but not the greatest. Happy with staying in the right zone, and know that I could have brought it down more on a better day. Solid work
2:57 / km avg
7.62 mi ~ 43:47 View Run
Run - Workout cool-down
3.21 mi ~ 22:52 View Run
Monday, November 5, 2018