"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, April 5, 2020
Saturday, April 4, 2020
Run - Workout warmup
3.25 mi ~ 21:35 View Run
Run - Workout (pt.1)
5k hard, 5’, 8x1’ hills (jog down recovery) @ OPG loop in Zoom Flys
Post Workout Blog:
Really good 5k - has 14:13 by my watch, measured online after and ran 40m short (added 7 seconds to get 14:20)
Splits: 2:52/2:51/2:56/2:52/2:49 (2:52/km avg)
Happy with this tempo considering haven’t done much speed, but felt very strong
5k hard, 5’, 8x1’ hills (jog down recovery) @ OPG loop in Zoom Flys
Post Workout Blog:
Really good 5k - has 14:13 by my watch, measured online after and ran 40m short (added 7 seconds to get 14:20)
Splits: 2:52/2:51/2:56/2:52/2:49 (2:52/km avg)
Happy with this tempo considering haven’t done much speed, but felt very strong
3.11 mi ~ 14:20 View Run
Run - Workout (pt.2)
5k hard, 5’, 8x1’ hills (jog down recovery) @ OPG loop in Zoom Flys
Post Workout Blog:
8x1’ hills
5k hard, 5’, 8x1’ hills (jog down recovery) @ OPG loop in Zoom Flys
Post Workout Blog:
8x1’ hills
3.31 mi ~ 20:35 View Run
Run - Workout cool-down
2.58 mi ~ 16:48 View Run
Friday, April 3, 2020
Thursday, April 2, 2020
Wednesday, April 1, 2020
Strength Training - LMLS
6:38 View Run
Run
Post Workout Blog:
Nice sunny run
Post Workout Blog:
Nice sunny run
14 mi ~ 1:25:50 View Run
Strength Training - SAM
7:19 View Run
Strength Training - Weights
2 x (20 x renegade rows)
1 x (3-way calf raises)
2 x (6 x pull-ups)
1 x (16 x weight overhead walking lunges)
1 x (6 x 10” adductor medball squeeze)
1 x (10 x abductor rubber band)
Band ankle strength exercises
2 x (20 x renegade rows)
1 x (3-way calf raises)
2 x (6 x pull-ups)
1 x (16 x weight overhead walking lunges)
1 x (6 x 10” adductor medball squeeze)
1 x (10 x abductor rubber band)
Band ankle strength exercises
15:22 View Run
Tuesday, March 31, 2020
Run - Workout warmup
3 mi ~ 20:18 View Run
Run - Workout
2 x Mona Fartlek / 4’ float rest @ OPG trails & roads in flats
[Mona Fartlek = 2x90” + 4x1’ + 4x30” + 4x15” / equal float rest]
Post Workout Blog:
Ran by feel, nice to hit some turnover on the soft trails and roads
2 x Mona Fartlek / 4’ float rest @ OPG trails & roads in flats
[Mona Fartlek = 2x90” + 4x1’ + 4x30” + 4x15” / equal float rest]
Post Workout Blog:
Ran by feel, nice to hit some turnover on the soft trails and roads
8.24 mi ~ 43:48 View Run
Run - Workout cool-down
1.76 mi ~ 12:00 View Run
Monday, March 30, 2020
Strength Training - LMLS
6:56 View Run
Run - Run + strides
6 x 15” gear change strides during last mile
6 x 15” gear change strides during last mile
10 mi ~ 1:03:03 View Run
Strength Training - SAM
7:49 View Run
Strength Training - Weights
2 x (8 x narrow-grip push-ups)
2 x (12 x dumbbell shoulder press)
1 x (10 x single leg squat)
1 x (15lb over head walking lunges)
1 x (6 x 10” adductor medball squeeze)
2 x (20 x 10lb running mans)
Band ankle strength exercises
2 x (8 x narrow-grip push-ups)
2 x (12 x dumbbell shoulder press)
1 x (10 x single leg squat)
1 x (15lb over head walking lunges)
1 x (6 x 10” adductor medball squeeze)
2 x (20 x 10lb running mans)
Band ankle strength exercises
16:27 View Run
Week of 3/23/2020 - 3/29/2020
Sunday, March 29, 2020
Saturday, March 28, 2020
Friday, March 27, 2020
Thursday, March 26, 2020
Wednesday, March 25, 2020
Strength Training - LMLS
5:10 View Run
Run - Medium LR
Post Workout Blog:
Nice run loop on a partly sunny day
Post Workout Blog:
Nice run loop on a partly sunny day
14 mi ~ 1:26:18 View Run
Strength Training - SAM
8:14 View Run
Strength Training - Weights
2 x (20 x renegade rows)
2 x (6 x pull-ups)
2 x (16 x 25lb overhead walking lunges)
1 x (3-way calf raises)
1 x (6 x 10” adductor medball squeeze)
2 x (10 x abductor rubber band)
Band ankle strength exercises
2 x (20 x renegade rows)
2 x (6 x pull-ups)
2 x (16 x 25lb overhead walking lunges)
1 x (3-way calf raises)
1 x (6 x 10” adductor medball squeeze)
2 x (10 x abductor rubber band)
Band ankle strength exercises
19:56 View Run
Tuesday, March 24, 2020
Run - Workout
15’ easy + 90”-9’-90”-7’-90”-5”-90”-3’-90” / 90” easy jog rest between each + 11.5’ easy; fartlek @ OPG loop in trainers
Post Workout Blog:
Solid fartlek and first workout in a couple weeks. Ran by effort and felt I was moving well. Nice to be out on the loop
15’ easy + 90”-9’-90”-7’-90”-5”-90”-3’-90” / 90” easy jog rest between each + 11.5’ easy; fartlek @ OPG loop in trainers
Post Workout Blog:
Solid fartlek and first workout in a couple weeks. Ran by effort and felt I was moving well. Nice to be out on the loop
12.19 mi ~ 1:10:02 View Run
Monday, March 23, 2020
Run
Run w/ 5x15” strides during last mile
Run w/ 5x15” strides during last mile
10 mi ~ 1:02:03 View Run
Strength Training - Weights
2 x (8 x narrow-grip push-ups)
2 x (15 x single leg bridge)
2 x (10 x shoulder shrugs)
2 x (15lb matrix)
1 x (6 x 10” adductor medball squeeze)
2 x (10 x abductor band)
Band ankle strength exercises
2 x (8 x narrow-grip push-ups)
2 x (15 x single leg bridge)
2 x (10 x shoulder shrugs)
2 x (15lb matrix)
1 x (6 x 10” adductor medball squeeze)
2 x (10 x abductor band)
Band ankle strength exercises
22:27 View Run