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

8 50% with Bryan for the first 3, then last 5 on my own. 6:31 avg. Wanted to do 4 more later today but I got too busy with moving into my new house.

Speed ish workout today. Warm-up n drills n strides, then 4x500m with 2 lap recovery jog, cooldown. Good stuff. Hit 79, 79, 79, 78 for the 500s. Gooooood times, came thru 400 in 63, 63, 63, 62, so I assume it was an avg of 4:12 ish pace. Good stuff.

9 PM: Aidan said he was doing a repeat workout after work, so me and kasey hopped in to help pace and warm-up and cooldown w him. Good stuff, all I did was the last 400m of his Last rep, hit 67. He killed it, and I got extra mileage, so not bad.

6 with bryan, mike, George, and mark. 6:47 avg. Halfway done with mileage for the day

Ran 6 more down in st George, easy pace because it was like 95 degrees. Not used to heat anymore

Speeeeed. Warm-up n drills, then the workout was 2x400m at 3k pace w 45sec rest, then 2x300m at mile pace w 60sec rest, then 1x100m all out, then cooldown. Hit faster on everything. Hit 67, 64, then 47, 46, then 13.6 into the wind. Good stuff

Good run in the cedar city wind. 8 with Bryan in Wal-Mart canyon, then 2 more on my own. 6:36 avg. Long run tomorrow probably. Also seeing THE GROWLERS IN VEGAS TONIGHT

Was shooting for a 12-14 mile long run with Josh and mark. Got out and immediately knew it was gonna be a suffer fest. Ran 11 on cross hollows at 7:02 pace. We all passed away, don't really know why. Sometime you gotta have those suffer runs though.

Ran 10 miles on dikes with mark, 6:54 avg. Nice chill morning before the wind starts.

Nice speed/tune up. This is my 2nd or 3rd week of doing hard speed instead of aerobic intervals, so I'm feeling confident for the mile this weekend. Warm-up, drills, strides, then 2x400m, 2x300m, 2x200m with 2min rest, 2:30 rest, 3min rest. Hit 63, 63, 45, 44, 29, 28. Feeling more comfortable with speed everyday. Cooldown, then donuts + coffee + ice cream + cupcakes + star wars at the bird cage

Another chill run with mark. Wal-Mart canyon with airport extension, 7:02 avg. Felt heavy

Ran 6 miles. Debating whether to Do more today, not sure if it will help me for this weekend.

Pre meet with mark. Warmup, 2x400m at mile pace, 3x50m starts, cool down. Hit 63 and 66 in the intense wind. Won't be windy at BYU hopefully. Kinda glad I'm not at conference...id be doing the 5k or 10k, but I get to do a mile this weekend.

Day 1 of XC training!!! catching up on this blog. Ran 2.3 miles on park loop, 6:28 avg. Felt hard, breathing problems cuz this house has black mold and allergies everywhere and ugh. Light lifting/core after.

Ran 3 miles around the hood. 6:26 avg. Core after.

Ran 3.2 easy with Kasey in the snow. Reverse park loop, 7:18 avg. Core and light lifting after.

Ran 3 miles, up and back down the canyon. 6:22 avg, closed in 5:56. Smooth. Core after.

Ran 2.25 easy with Bryan. 7:03 avg. Main street. 

Ran 3.25 miles, 6:59 avg w/Kasey on park loop. Felt good. Core after.

Felt kinda rough today. Was dizzy and lightheaded, if I remember correctly this was the peak of my breathing problems. Drove out towards where Dakota and I went shooting and ran on that dirt road past hotel row. Plan was 10x1min pickups, ended up being 10x1min hill reps. Good strength sesh. Core and light lifting after.

Ran 6 on main street loop with park extension, 6:31 avg. Sportsball, core. 

Ran 6 on same route as yesterday with Aidan and Josh, 6:47 avg. Good stuff, light lifting and core after.

Ran drop the city boy, 6 miles @ 6:50 avg. Good singletrack trail, it's a staple run for my summer training. Core after.

Ran 6 on main street with park, 6:31 avg. Light lifting and core after.

Tempo day. 3 mile tempo, hit 6:10 (warmup ish? idk still fast for a warmup), 5:26, 5:12. Then did 5x1min pickups at about a 4:55 avg. Cooled down, 6 total. Nice! Core after.

9 miles with a good group, including Hayden. Dikes w/out canyon, 6:49 avg. Then did 5xBarefoot strides on the turf. Good stuff. Light lifting and core after.

8 total, did 5x1min pickups with random recoveries in the run. About 5:00 pace for those pickups. Felt rough at first, got into a groove. Core after.

8 on dikes w/out canyon, 6:41 avg. Felt smooth.