Sage Ducote,the runner; not The Runner,sage ducote

This should be a Sunday post but I'm putting it here, just ocd habits. Ran 8 on dikes, no watch but felt about 6:35 avg. Tight calves

Morning: 2 easy shakeout on 2 mile loop

Afternoon: 10 50% with josh in the blizzard, no watch but felt like maybe just under 6:30 avg? Felt good, despite the disgusting weather.

Morning: 2 easy shakeout in St George, on the old 2 mile warmup route.

Afternoon: this is a special week, were traveling but were also doing 4 days of effort, so hard week! Today was day 1. Warmup, drills, strides, then the workout was 12x500m w 90sec rest, goal range 1:25 to 1:32. I averaged 1:28.6, which is 14:45 5k pace. Felt strong today, worked on surging and responding to surges, and being strong in the wind. Cooled down. Good stuff today

Was gonna do a shakeout this morning, but i knew that we would do a longer session in the PM. Today was good, day 2. Warmup, drills, then the workout was 4 miles @60%, then 5x(40, 30, 20)sec hills. Good stuff, the first 2 miles of the tempo were on the track, so naturally they were quicker, hit 5:37, 5:34, then turned out on to the road to home depot and got gapped a little bit by the pack, but i reeled in george so it wasnt bad. 5:54 avg for the tempo, then made sure to push the hills. Cooled down back to the track. Good stuff today

Not a solid day today. Workout was 3x600m at 1:30-1:35 goal pace w 90sec rest. Today showed how much i lack in speed! Hit 1:35, then downhill from there, i think i averaged about 1:43 ish. Legs are really tired, gotta recover up for this race on saturday.

Pre meet down at Pomona pitzer college, where will Leer went to school. Ran there from the hotel, then did the classic 2x400 at 1500 pace, hit 66 and 63, then 3x50m starts, small cooldown. Felt smooth and the lungs felt good, sea level ya know.

Shakeout for 1.5 ish miles this morning

Race day! Warmed up with the guys and felt good. Watched races and Eric and Bryan got dubs in their heats so I had to continue the streak. Gun went off and I got out well, right into 1st place, and NO ONE went with me. I lead the race wire to wire and finished first in 4:17.39, a season record I guess. I'm stoked because I won and got a shirt, but I know I could've gone faster if I was in a faster heat. I won by 4 seconds for God's sake. It's all good though, my competitive juices are back and I think I'm getting my mojo back. Mileage after and donuts. Good stuff today

Morning: 2 easy shakeout. I promise ill hit 72 miles this week

Afternoon: warmup and drills, then 10 on cross hollows (yaaayyyy) , 6:28 avg, then 10x100m strides w 15sec rest. Felt good to hit the trails

Morning: 2 easy shakeout

Afternoon: quicker workout. Not traveling this weekend, which i think is a good thing, im getting a little burned out, so its good that im not traveling for two weeks. Warmup, drills, then the workout was 2x500m, 3x300m with 70sec rest, then 1min rest. Hit 1:24, 1:22, :50, :48, :47. Good negative splits, and im glad i did this one instead of the 5k workout because i think my endurance is there, i just desperately need speed. Cooldown. Good stuff today

Morning: 2 easy shakeout

Afternoon: met with mike and koy. Ran razorbacks for 10 miles, good to hit a trail again. But my legs are pretty tired. Good stuff

Morning: 2 easy shakeout. Windy asfff

Afternoon: ran 10 with koy, did daisy loop then walmart canyon. So windy today, there were points where i wasnt even moving, and being blown to the side and stuff lol

Shakeout before the workout.

Workout in the PM with finchy finch. It was a feel-good workout. 10x400m w 2min rest at steeple-5k ish pace. Averaged about 73's, on the last one me and mike said wed run the first 200m at pace and then blast the last 200m, came through in 36 and finished in 64, so a 28sec last 200m. Nice!

Classic springtime squaw peak summit. 12 miles up and down squaw at 10:42 avg pace, closed in a 6:04. Beautiful and muddy as ever, 3 different people on the trail called me a badass for running up it lol. Good stuff

Ran 6.5 easy w bryan. Legs are still really sore from squaw, so i cut mileage. Also this is gonna be a 4 days week, so it was smart to run easier today

Day 1 of effort, great workout today. 80% and hills in the staggering wind. The tempo time was pretty slow, but my place on the team was stellar (6th), and the effort was definitely there. The wind just made everyone slow today. Then the hills were 4x (15, 20, 15sec). But then coach said that he would blow the whistle once the back guys got to a certain marker on the hill, so they ended up being more like 18, 23 seconds. On the second one I fell hard, but I blasted up and finished second behind kasey lol, because during a race you gotta recover if you fall. Good stuff from everyone today

Day 2 of effort today. Twas a good one. 12x400m with 45sec rest, first 4 at 10k pace, next 4 at 5k pace, last 4 at 3k pace. I did these a little too quick, averaged 73's for the 10k set, 70's for the 5k set, 68's for the 3k set. Goooood stuff

Day 3 of effort today, good workout again. Good ol 60% in the wind, with strides 10 strides after. We did a revised route. We started on farm run, but then instead of turning left into the deathtrap, we turned right to end of the world. Splits were 5:56, 5:58, 5:52, 5:45, 5:50, 5:39, 5:33, 5:32. Good negative splitting, haven't done that in a while. Strides were good after; good to train the body to go faster after a hard effort.

Last day of effort this week, some good hard speed. Warmup, drills, strides, and the workout was 2x (400, 300, 200) w 2min rest, 4min rest between sets, then 6x150 buildup, where we start the first 50m at about 1500m pace, then all out the next 50m, then cruise in the last 50m. Good effort today, first set went 64, 47, 29, second set went 63, 47, 28. Didn't time the 150s. Gooood stuff today

Ran 3.5 down in st George, gonna run more later today

Practice on our own today. Did dikes 50% with kasey, nice chill pace of 6:58. Gotta have those chill paces in prep for race week. Good run and good conversations with kasey

Only workout of the week this week. 3x1k w 3min rest at 5k pace. Hit 2:56, thought I hit 3 flat but it was 2:59 after checking my watch, then 3:06, kinda passed away a bit, the LEGS have been heavy, but gooood stuff

Good run with Mark. Good conversations. Dikes 50%, 6:49 avg.

Pre meet at UC Irvine. Warmed up 3 through campus, it was quite nice. Went to the bathroom in one of those controversial gender inclusive bathrooms, that was interesting. 2x400m at 5k, 3x50m starts, cooled down another 3. Good stuff. I race tomorrow night, I think I can do well. Also Charles jock and Allyson Felix are at this meet so they'll be cool to see those Olympians run.

Shakeout

Steve Scott Invite, my last 5k of freshman year. Twas a decent one. Warmed up, felt good. The race was under the lights so that was fun. The gun went off and I got out right into 1st place, then settled to let 2 guys go around me and do the work. Worked with them for a bit, then let them get ahead a bit too, til the first mile. Mile in 4:53. Then I reeled the two guys back in, I really wanted to go for dubs. Worked with them for the next mile, 2 miles in 9:52 ish. Then I really started feeling it, I stopped running 73s and started hitting 75s and 76s. Last 3 laps were really hard, and a northern Colorado dude went around me, I stuck with him for about 200m, then I moved with about 450m to go. Kicked really hard the last 150m, felt good about that. He outleaned me by a little bit, he was 15:35.42 and I was 15:35.43. The aggravating part was when we were kicking, he stuck his arm out at the finish line as if it would propel him forward or like the clock would go off his arm across the finish line, idiot.

What a year. Lots of ups and downs, mainly downs, but I think I'm gonna see a big jump this summer that'll result in me traveling for cross.

Shakeout

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