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

8 total. Main street with bicent extension, 7:15 avg. Core after.

8 miles on dikes w/out canyon, 6:40 avg. Core after.

9 total with Aidan up on the mountain. Plan was a 60%, but that wasn't quite happening, so I modified it a bit. Ran 1 mile @ 60, 6:03. Then did about 15x1min pickups w/2miin rest, those were about a 5:10 avg, then did another mile @ 60, hit 5:43. 6:44 avg for everything. Good altitude running. First mountain sesh of the summer, definitely wasn't the last.

7 total, trying to summit Mt. Timpanogos. The trail was snowed over, dammit. Beautiful and difficult run! Core after. 

morning: 3 easy, park loop.

evening: 7 miles with Josh and Dakota up on the mountain, ran a dirt road that was similar to Marathon, we'll call it Great Value Marathon. 6:50 avg. Core after.

Morning: ran at Navajo with the boys, 6:39 avg for 9 miles. Rollin' on the singletrack. Hauled wood with Dakota after, counting that as core.

Evening: 4 miles easy

SCOFIELD! spending a lot of time training at 7,000+ feet!!! 9 miles in scofield, 6:29 avg. Good stuff.

10 miles in scofield, 6:20 avg. Closed in 5:51 up there, goooood stuff. Typing this and looking back, I'm actually really stoked with that week, i had quite a few runs in a row at 7,000+ feet. Solid runs, too.

6 easy in scofield, feeeling those harder runs. 7:08 avg in the wind. Felt hard. Light lifting and core after.

Morning: met with Blake in salt lake to run the Gully, 7 miles @ 7:08 avg. Hard trail!

Night: 3 more miles in Cedar, 7:05 avg. Then drove to stg.

Tempo tuesday. 1.5 mile warmup, drills, then 4 mile tempo @ 5:44 avg, then did some 200m strides. Hit like 34's, nothing blazing. 3 mile cooldown. Felt strong in the st george heat!

Long run. 12 total on the river loop, 6:31 avg. Draining in the heat, but good stuff.

Pickups session. Around the old hood. Don't remember the amount or recvery, but it was 1min pickups. 6:18 avg for 8 total. Nice!

Morning; hill session. Warmup and drills, then 3x500m hill reps behind desert feels, hit 1:45, 1:44, 1;41. Then 3x20sec hills. Then cooled down. Good stuff.

Evening: 3 shakeout, 6:46 avg. 107 degrees!

10 miles on river loop, 6:21 avg. Good week of training in stg heat.

Back in Cedar. 10.5 miles on farm run. 6:21 avg. Ran into Aidan which was nice. Then we had our first day of our new weightlifting program. A lot of power development; i like it. 

10 total on drop the city boy with Josh. 6:49 avg. Good stuff. Weights after; SORE!

10.5 miles at recovery pace on farm run, 6:46 avg. Need to go a lil slower on recoery days. Weights after.

9 total, pickup session. Did about 15x1min. Ranged from 4:30-4:55 pace. Felt strong. Weights after.

Morning: 10.5, dikes @ 6:40 avg. Weights after, then after weights, did some 200s with the guys. Did 3x200, hit 29, 29, 26. New 200 PR, lol. Total of 13 with the recovery jogs.

Long run. 13 miles at 6:57 avg, cross hollows with airport extension, finished on the track. Slow, but much needed. Good week.

morning: Small tempo session. Walmart canyon, 8 total. 1.5 down, 1.5 up heartbreak hill. 5:53, 5:41, 5:33 for the 3mile tempo. Barefoot strides on the turf after. 6:23 avg for the whole deal. Weights after. nice.

evening: 3 easy up on the mountain. memories, man.

11 miles, 6:45 avg. cross hollows with mike, george, cam, and aidan. Weights after. hills, man.

First full 8 mile 60% since track. 11 total, 8 at pace. 5:48 avg for tempo miles, first mile was a 5:30 tho, way too fast. I could have averaged quicker if I didn't chase cam the first few miles lol. Weights after.

morning: 6 miles with Josh and Bryan, 6:50 avg with a 5:50 last mile. no weights today

evening: 4 easy with mark, 7:26 avg. 

10 on the mountain with Kasey and Cam. GV Marathon, then 2 on tempo road. 7:15 avg, slow but we pushed the climbs. Good stuff. Weights