"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, June 3, 2018
Saturday, June 2, 2018
Run - Long run
Post Workout Blog:
Long run to Guelph lake and back.
WEEK TOTAL = 72 miles
Post Workout Blog:
Long run to Guelph lake and back.
WEEK TOTAL = 72 miles
15.04 mi ~ 1:40:09 View Run
Friday, June 1, 2018
Run - Easy run
Post Workout Blog:
Easy run with Reid in Hamilton. Beautiful trails! Some of the best I’ve ever run on. Was a really nice run, but also easily one of the most hilly runs I’ve been on. But I do miss those hills!
Post Workout Blog:
Easy run with Reid in Hamilton. Beautiful trails! Some of the best I’ve ever run on. Was a really nice run, but also easily one of the most hilly runs I’ve been on. But I do miss those hills!
9.24 mi ~ 1:07:06 View Run
Thursday, May 31, 2018
Run - Workout warmup
2 mi ~ 14:10 View Run
Run - Workout
7 mile LT
Post Workout Blog:
Decent 7 mile LT. I didn’t feel that great today, was pretty tired as last week was a big week in terms of workouts and the race on Saturday. SO humid today! I felt ok for the first 2 miles, then started to hurt from mile 3-5, but I did a good job relaxing and settling in to a respectable pace / rhythm, given what I felt like today. Solid workout.
7 mile LT
Post Workout Blog:
Decent 7 mile LT. I didn’t feel that great today, was pretty tired as last week was a big week in terms of workouts and the race on Saturday. SO humid today! I felt ok for the first 2 miles, then started to hurt from mile 3-5, but I did a good job relaxing and settling in to a respectable pace / rhythm, given what I felt like today. Solid workout.
7 mi ~ 37:04 View Run
Run - Workout cool-down
1 mi ~ 7:19 View Run
Wednesday, May 30, 2018
Run - Morning run
Post Workout Blog:
Nice run on the soft wide trails, getting hotter out!
Post Workout Blog:
Nice run on the soft wide trails, getting hotter out!
10 mi ~ 1:05:41 View Run
Strength Training - Weights
2 x (10 x front squat)
2 x (3-way lunge)
2 x (20 x renegade row)
2 x (10 x dumbbell shoulder press)
2 x (15 x push-ups)
2 x (10 x front squat)
2 x (3-way lunge)
2 x (20 x renegade row)
2 x (10 x dumbbell shoulder press)
2 x (15 x push-ups)
20:00 View Run
Run - Afternoon run
3 mi ~ 20:59 View Run
Tuesday, May 29, 2018
Monday, May 28, 2018
Run - Morning run
12 mi ~ 1:17:30 View Run
Week of 5/21/2018 - 5/27/2018
Sunday, May 27, 2018
Rest Day
Saturday, May 26, 2018
Run - Morning shakeout run
1.83 mi ~ 13:26 View Run
Run - Race warmup
Post Workout Blog:
Race warmup with a few strides
Post Workout Blog:
Race warmup with a few strides
2.79 mi ~ 19:33 View Run
Run - 2018 Canadian 10k road championships
Post Workout Blog:
Good race! Managed to get the Canadian 10k road title, with some good prize money. We went off quite hard through 2k in around 5:42. I just stuck with the group of 4 Canadians, and tried to relax as much as I could, and not think about the humidity. We slowed down, and I went though 5K in the lead in 15:00. Kevin was pressing down on the pace from 6-8.5k, but I did my best to stay in close contact and not let him break. I found myself with some distance with 1-1.5k to go on a bit of a downhill. I rolled with it, and ran it into the finish. It was really humid out, and felt like 31°C. I was glad I handled it well (I did prepare for it to be like this). Jus happy with it overall. This win meant a lot to me.
WEEK TOTAL = 74 miles
Post Workout Blog:
Good race! Managed to get the Canadian 10k road title, with some good prize money. We went off quite hard through 2k in around 5:42. I just stuck with the group of 4 Canadians, and tried to relax as much as I could, and not think about the humidity. We slowed down, and I went though 5K in the lead in 15:00. Kevin was pressing down on the pace from 6-8.5k, but I did my best to stay in close contact and not let him break. I found myself with some distance with 1-1.5k to go on a bit of a downhill. I rolled with it, and ran it into the finish. It was really humid out, and felt like 31°C. I was glad I handled it well (I did prepare for it to be like this). Jus happy with it overall. This win meant a lot to me.
WEEK TOTAL = 74 miles
6.29 mi ~ 30:31 View Run
Friday, May 25, 2018
Run - Pre-meet run
Post Workout Blog:
Pre-meet run in Ottawa along the Rideau canal, with 3 x 100m strides in trainers afterwards
Post Workout Blog:
Pre-meet run in Ottawa along the Rideau canal, with 3 x 100m strides in trainers afterwards
6 mi ~ 41:34 View Run
Thursday, May 24, 2018
Run - Easy recovery run
10.1 mi ~ 1:10:48 View Run
Wednesday, May 23, 2018
Run - Morning run
3 mi ~ 21:08 View Run
Run - Workout warmup
Warmup with 6’ AYF (2 x 3’ on 1’ jog rest)
Warmup with 6’ AYF (2 x 3’ on 1’ jog rest)
3.81 mi ~ 25:04 View Run
Run - Workout
3 x 300m on 100m jog rest, 3’ rest, 1200m at 10k race pace, 4’ rest, 4 x 200m on 100m jog rest
Post Workout Blog:
Solid workout, didn’t feel the greatest today, so I took it on the easy and relaxed side, as Monday was a tough one, and I’ve got a race coming in a few days this Saturday!
3 x 300m on 100m jog rest, 3’ rest, 1200m at 10k race pace, 4’ rest, 4 x 200m on 100m jog rest
Post Workout Blog:
Solid workout, didn’t feel the greatest today, so I took it on the easy and relaxed side, as Monday was a tough one, and I’ve got a race coming in a few days this Saturday!
2.77 mi ~ 17:27 View Run
Run - Workout cool-down
1.9 mi ~ 15:09 View Run
Tuesday, May 22, 2018
Strength Training - Weights
1 x (16 x backwards lunge)
1 x (12 x RDL)
1 x (12 x dumbbell bench press)
1 x (12 x dumbbell row)
Band foot strengthening
Post Workout Blog:
Good lighter lift to get the stimulus my muscles need, without tiring me out.
1 x (16 x backwards lunge)
1 x (12 x RDL)
1 x (12 x dumbbell bench press)
1 x (12 x dumbbell row)
Band foot strengthening
Post Workout Blog:
Good lighter lift to get the stimulus my muscles need, without tiring me out.
12:00 View Run
Run - Afternoon run
Post Workout Blog:
Easy recovery run through Possum trail loop
Post Workout Blog:
Easy recovery run through Possum trail loop
10 mi ~ 1:11:06 View Run
Monday, May 21, 2018
Run - Morning run
3 mi ~ 21:07 View Run
Run - Workout warmup
Run with 2 x 2’ on 1’ jog (4’ AYF)
Run with 2 x 2’ on 1’ jog (4’ AYF)
3.44 mi ~ 22:30 View Run
Run - Activation
2 x 150m
2 x 150m
0.26 mi ~ 2:04 View Run
Run - Workout
600, 600, 600, 200, 500, 500, 500, 200, 400, 400, 400, 200, tag 400.
80sec rest between all, except 40sec rest before the 200’s.
Post Workout Blog:
Tough workout, but went well. It’s been over a year since I’ve gone lactic, and I missed that feeling. I believe it’s really really important for a 10k athlete to do some lactic work.
600, 600, 600, 200, 500, 500, 500, 200, 400, 400, 400, 200, tag 400.
80sec rest between all, except 40sec rest before the 200’s.
Post Workout Blog:
Tough workout, but went well. It’s been over a year since I’ve gone lactic, and I missed that feeling. I believe it’s really really important for a 10k athlete to do some lactic work.
4.29 mi ~ 28:25 View Run
Run - Workout cool-down
2 mi ~ 16:07 View Run