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

Morning: 4 mile easy shakeout with mark, 8:12 avg. Feeling decent

Evening: 10 miles on great value marathon with kasey, mark, christian, and Josh. Day 2 of mountain week. Fastest avg on gvm so far, 6:47. Not bad with 1200 ft of gain at 9200ft! Good group, enjoyable run

Evening: 10 miles easier pace up on the mountain with mark kasey and Christian, 7:08 avg. Nice to go slower after a really hard hill effort yesterday. Might run 4 more later tonight

Morning: 4 easy shakeout with mark, 8:45 avg. Hot out, also starting to feel all these altitude runs

Evening: no mountain run due to lightning, dangit!! This was gonna be every day. Ran 11 total, 10 @7:03 avg with a 5:28 last mile, then a quarter mile of strides and cooled down home. Lots of slower runs this week, so I'm gonna see how I feel for a longer tempo tomorrow.

Afternoon: had to go enjoy some hype miles after watching worlds. Not the podium I expected, but an incredible performance from the medalists. 2 miles, 6:31 avg.

Night: awesome long run in the lightning with Dylan, mark, and mike. 14 miles on everclear loop, 6:42 avg. Good stuff, felt strong. Good group of guys

Another lightning run, 9 miles at 7:24 avg. Gonna have to do 2 more miles on Sunday to hit 80, Dangit

Morning: 10 mile pickup session with Dylan, Mike, aidan, and Christian. 6:13 avg for 10 miles, pickups were around 5:30-5:00 pace, but the recovery was like 6:20 pace. Different way of doing pickups than I'm used to, I like to run 4:30 pace and then recover at like 10min pace. Felt good though.

Evening: 4 shakeout miles with a good big group, 6:50 avg. Fun run

Morning: 10 on drop the city boy with another solid group. 6:57 avg, good stuff

Morning: worst session of my life. The plan was a 6mile tempo with aidan, hoping to average 5:35 ish, but I got 2miles in (5:53, 5:41) and threw up, told the guys to just go. Then I tried to salvage the workout by trying pickups, then threw up again, then just tried jogging home and had to dump on the side of the road. Then I got back to bicent and just tried to run the last mile a little harder, 6:02. 10 total, 6:44 avg and felt like garbage. Gotta have a bad day every now and then

Night: 5 total with mark, 4 miles then 4x200m finishes in 32, 31, 31, 30, small cooldown for 5. Good stuff, but a continuation of my stomach problems from this morning.

Afternoon: 3 shakeout solo, 6:50 avg. Too hot out

Night: back at 9200ft with Josh, Christian, and mark. 10 miles at 6:33 avg, closed in 5:39 Just to stride out a bit. Good run, nice weather and good conversations. Felt a lot better tonight than I have recently

Morning: slept in for the group run, Dangit. 4 mile shakeout, 6:58 avg. Hot out again, but the stomach problems are getting better

Night: 10 miles with George, josh, mark, and max for the last 4. 6:34, closed in 5:43 and 5:55. Felt solid!

Evening: long run with Christian and mark. Windy and rainy and lightning, mentally hard run. I got pissed a lot lol. 6:55 avg for 13 miles. Puts me at 79 for the weej, gonna run one more tonight or maybe tomorrow morning. Legs handling the high mileage Well!

Evening: 10 miles on the mountain with kasey, mark, jiree and jiraa. 6:44 avg, felt alright

Morning: 4 shakeout before meetings, 7:10.

Evening: 10 miles on the mountain with the guys, 7:10 avg. Progression tomorrow!

Morning: form drills and small shakeout. Progression run tonight, hopefully next time I post it can be about a good performance

Evening: progression run. It wasn't bad, I just kinda got screwed over. Hit 6:49, 6:42, 6:00, 5:55, 5:40, 5:30, 5:17, and then coach pulled me one lap away from the all out mile. I was on pace and in the pack, but since I was on Haydens (our back end pacers) shoulder rather than right in front of him, I got pulled. I was on pace!!! It's whatever, the road race I can show my actual fitness. Cooled down, now off to camp!

Morning: 6 easy, 6:55 avg whilst watching the girls progression run. Excited for camp, love high altitude.

Afternoon: 4 miles up at camp, 7:13 avg. Felt good up above 10,000 ft. Fun night as well, gonna make some good memories

Morning: 2 easy shakeout at camp, 7:45 avg. Cold out

Afternoon: Navajo plus virgin rim trail, 12.5 at 6:58 avg. Almost 2,000 ft of climbing at 9500ft elevation means my legs are booooones. Good stuff though!

Morning: last run of camp, marathon. 7:08 avg for 14.75 miles. Kinda lame bc everyone did different mileage, I was the only one who did this mileage so I ran alone for probably 8 miles. It's all good. Time to recover and get ready for the road race!

Morning: first day of practice! 11 miles on farm run, 6:25 avg. Felt good. Love to be back with the whole team. Weights after

Afternoon: 3 easy shakeout, 7:06 avg. Sore from weights

Morning: first workout of the year! Good ol 80 and whistle hills. Warmed up with drills and strides and form mile, then got to it. Hit 16:09 for the tempo, then pushed the hills, it was 3 sets of 25, 15, 25. Good stuff!

Morning: warm-up drills and form mile, then easy 10 miles on cross hollows with team silly dilly, 7:08 avg. Didn't break 7 min til heartbreak hill lol. Good stuff, still sore tho. weights after, hope i won't be sore for the road race.

Morning: warm-up, drills and form mile. Then 50% to bicent, 5xBarefoot strides after, 6:47 avg for 11.5 total miles. Good stuff, felt really good today

Evening: 3.5 mile shakeout easy on grass with kasey, 8:08 avg. Barefoot for about 1k of it. Feeling good

Morning: ROAD race! Check out the Facebook live stream (lol if anybody even reads my blog). Warmed up and felt quite crappy all morning. Coach said go and I hung with the pack for 2.5, almost 3 miles before I got separated. Hit 4:59, 9:59, 15:02, then not sure on the rest of the splits. Finished in 25:29, new PR on the 5 ish mile course. Cooled down back to the track and did a quarter mile barefoot on the turf. Now that these time trials are over it's time to train hard and get ready for racing!!! Love this sport

Evening: long run, 13 miles with bois up on the mountain, nice chill 7:26 avg, closed in 6 flat. Good end to a good week, legs are a little tired but not terribly.

3 super easy shakeout, 8:40 avg.

Morning: warm-up drills and form mile, then 50% to cross hollows, 6:33 avg. Good rjn, tibia hurts a but but I'll get on it. 10x100m barefoot strides after. Weights to close a solid practice.

Morning: my alarm didn't go off because of Wi-Fi issues, so I missed practice. It was a solid workout too, 6x2k with a minute rest on grass. Woke up at 9 and did it by myself.warmup and drills, then got to it at bicent. Hit 6:52, 6:59, 6:58, 7:05, then called it there because I knew I'd fall hard off the pace. Texted Paul and he said the range was 6:35 to 7:00 So I'm happy with a 6:58 avg. Also only like 4 guys finished 6, so I'm still feeling good. Hot out, hard effort, but glad I got it done. Cooled down to 10

Morning: 10 50% on cedars worst run, Wal-Mart canyon with airport extension. 6:36 avg, felt a bit tired from yesterday's workout. Weights after

Morning: first 60% of the season! Good stuff tempoing today. Average of 5:41, hit 5:47, 5:35: 5:33, 5:29, 5:32, 5:46, then died and hit 6:08 and 5:57. That's my fastest 60 ever, and it's only August 31st. Lots of room to improve, but I'm in a solid place fitness wise right now. Cooled down 1.5. Good run from everyone!