GLENDALE, Ariz. -- Right-hander Trevor Cahill turned in the longest outing by an Angels pitcher so far this spring, allowing two runs on four hits (with three strikeouts) over 3 2/3 innings in a 6-6 tie against the White Sox on Monday.

Cahill’s velocity also improved from his first start, as he hit 95 mph with his fastball, which even surprised him. Cahill, 31, is coming off a season that saw his average velocity improve from 92.3 mph in 2017 to 93.2 mph last year, and he said he believes it came because of a new workout routine that emphasizes less long-distance running and more sprints and heavy weightlifting.

“I think there's a lot more technology and knowledge about training baseball players,” Cahill said. “You can see that baseball players in general are more athletic than maybe before. Plus, it's just a survival thing. I feel like I have to throw hard to stay around."

Cahill, signed to a one-year deal worth $9 million this offseason, was solid in 20 starts with the A's last year, posting a 3.76 ERA with 100 strikeouts, 41 walks and eight homers allowed in 110 innings. He was scheduled to throw three innings or 50 pitches but was so efficient he went back out for the fourth after manager Brad Ausmus asked if he wanted to remain in the game.

“He asked me if I wanted to finish off in the bullpen but I figured I could dial it down enough and relax and pitch like I was throwing in the bullpen,” Cahill said. “I know how many pitches I had left. I got to face a righty and a lefty and work on the things I wanted to and take it to the next one.”

Parker, Cowart homer

Left fielder Jarrett Parker, who is competing for a spot as an extra outfielder with Peter Bourjos and Michael Hermosillo, connected on his second homer of the spring on a two-run shot off White Sox right-hander Reynaldo Lopez in the second inning. Parker didn’t play last year but saw action with the Giants from 2015-17.

Two-way player Kaleb Cowart, who pitched in a "B" game on Saturday and threw a bullpen session on Monday morning, made his second at-bat of the spring count, as he smacked a grand slam off right-hander Randall Delgado in the fourth. Cowart is trying to make the roster as both a pitcher and a position player and is out of Minor League options, which means he can’t be sent down without first being exposed to waivers.

"I was just looking for a fastball over the plate that I was able to square up in the situation," Cowart said. "It was a good pitch over the plate and I put a good swing on it. I think [being a two-way player] allows you to focus on both so you’re not stressed out with one constantly. I think it’s a positive thing."

Heaney throws off flat ground

Left-hander Andrew Heaney, who is dealing with left elbow inflammation, threw on flat ground on Monday after playing long toss on Sunday. Heaney saw his scheduled start on Sunday pushed back because of the discomfort in his elbow.

Heaney said his elbow was feeling “good” on Monday, but declined to say when he will return to throwing off a mound. The tentative plan was to have him throw a bullpen session on Monday, so barring any setbacks, Heaney should be throwing off a mound again soon.

Injury roundup

• Shortstop Andrelton Simmons has been slowed by trapezoid tightness early this spring but is scheduled to return against the Cubs. He last played on Friday against the Royals. He's played in three Cactus League games, going 2-for-7 at the plate.

• Justin Bour, who dealt with a right hamstring strain early in camp, is set to play first base for the first time this spring on Tuesday. Bour made his debut on Saturday, going 1-for-3 with a towering homer to right field that left Goodyear Ballpark, and served as designated hitter on Monday.

• Shohei Ohtani continued his rehab from Tommy John surgery, hitting 25 balls during soft toss drills. He’ll continue to take soft toss until moving up to batting practice.

Up next

Lefty Tyler Skaggs (0-1, 21.60 ERA) will make his second start of the spring on Tuesday, when the Angels host the Cubs at Tempe Diablo Stadium at 12:10 p.m. PT. Skaggs, who is being considered as the club’s Opening Day starter along with Heaney, struck out the side in his first inning of work in his first start but struggled with his control in the second inning. He’s scheduled to go three frames.