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

30 minute pool workout. I know I'm not supposed to but I'm going crazy not doing anything.

I keep going crazy and deciding to do stuff lol so I ran a mile easy. It felt great! I think I might just do 2 miles tomorrow, then next week will be spent building back to mileage most likely. 

Core

Went down to stg to pick up mt streak 6's, theyre dope and a way better option for doing workouts than my xc spikes lol. Did about a half mile of strides in them. Then came back to cedar and ran 2 easy. Saw josh out getting miles and we exchanged a classic Ducote. the knee felt great! 

Core

Ran 3 easy at practice today. A few twinges every now and then but felt good. Then biked on the stationary for 30 minutes, then weights. The guys are doing the C and mesquite this week and I love those but can't do it cuz my knee, ughhhh. 

Pool workout. 5x5 min hard with 1 min recovery. Got the heart rate up but it's not running. Core

Warmup, drills, form mile. Then coach said I'd be doing some of the 800 guys workout. They were doing 10x400, and today I'm supposed to do just 3 miles still (warmup and form mile doesnt count towards mileage) so I did a mile warmup, strides, 4x400, then a mile cooldown. Hit straight 68's. Felt out of shape but good kinda, idk what kind of shape I'll be in for the home meet but I'll give it my all. Knee is feeling a ton better. 

Biked 13 miles in 1:02 with Eric and Brady. Freakin eric has been on the bike here at SUU since like 2009 and he torched us lol. Good ride though, it's not running but it's work. The knee is feeling way better than it has, even after a little speed this morning. I'll hopefully be back with the traveling guys again next week. Core

Warmup, drills, form mile. Got to bump up the mileage today! Man this is a slow process. 5 miles easy, threw in a 5:28 last mile cuz I'm antsy. Knee felt better than ever. Been doing a lot of resistance band stuff. The guys are doing 80 and hills today and I'm salty cuz that's my absolute favorite workout. Then 30 minutes on the stationary.

Pool workout with Paul. 5x2 minute hard, 3 min recovery with a warmup and cooldown. 

Warmup, drills, form mile. Day 2 of a 5 mile day, tomorrow is 6 or 7! My crew is going to Mesquite for the workout today but I can't bc I'm only at 5 miles, so I had (got) to run with the 800 guys. Mile and a half warmup, then 6x45 second pickups with 2 minute recovery at 50%, then cooldown. All mileage besides the intervals was at 50%. Man those 800 guys are quick but I hung on. Then biked 30 minutes on the stationary. 

Pool workout with paul. 3x2:30 at 60% with :30 rest, then 3x2:00 at 70% with 1:00 rest, then 3x1:30 at 80% with 1:30 rest, then 5 minutes all out. Good stuff. Doing 7 miles tomorrow confirmed! 

Pre-meet today. Warmup and drills. Then 3 mile 50%, then a K at goal pace, then 3 starts, then 3 more 50%. Felt good on the K hit 3:08 and the course was a little long. Felt smooth. Knee felt awesome all throughout. Excited for tomorrow. 

COLOR COUNTRY

Had mixed feelings about racing this, one because I didn't want to hurt my knee and two because I didn't run or cross train last week so I didn't want to be disappointed with my fitness but i sucked it up and decided to race. 

Warmed up for 2 miles and did my drills and strides. Stomach was feeling weird but that went away. 

The gun went off and I went right with my team. Idk any splits. I felt good on the hills surprisingly. About halfway into the race I started losing contact with my team, I was really feeling the lack of mileage lately. Got beat by some people I shouldn't have. It's all good though, considering everything. Finished in 19:49, which wasn't what I wanted but it was way better than I thought I did. 5:18 pace on that course is decent I feel like, especially given my situation. I almost beat joe Simmons, he just outkicked me dangit! I looked at the results and I would have been UVU's 5th guy and Idaho state's 6th guy, which is awesome considering I'm southern Utah's 11th-13th guy!! Cooled down 2.5 more miles, knee flared up a little but it'll be good. We won as a team today too; good stuff from everyone today. 

Practice was on our own today. Warmup, drills, then did my 50%. I'm at 8 miles today so I did 8. I did dikes without the canyon, then finished up on the grass loops. Avg 6:25. The knee flared up a little bit on the downhills but other than that it was great. Gonna slowly build back to 12 a day. I'm sick of my knee feeling like this and having to like worry about if there will be a run where it doesn't hurt, but I guess I did that with my hip over the summer and it just randomly went away so let's hope it's like that. 

Pool workout with the girls. 5 min warmup, then 5 on, 3 off, 4 on, 2 off, 3 on, 90sec off, 2 on, 1 off, 1 on, 30sec off, 5 on, 3 off, then 3 on, then cooldown. Felt nice and the knee felt better after it. 

Core

Warmup, drills, form mile. My mileage was supposed to be at 8 again today, lol that didn't happen. Mile warmup then 8 mile 60% on farm run with George nano and mark. Splits were 5:51, 5:47, 5:50,5:49, 5:50, 6:12, 6:12, 6:14 (the uphill miles). 5:59 avg. Man I felt out of shape but I'm getting back. Knee hurt on the Cooldown. 

Pool workout. 35 minutes at 60%. Felt good. It's looking like I'm gonna have to take a longer break for my knee depending how I feel tomorrow. Either way I'll be happy, because if I have to take a break then I can train fresh for indoor after, and if I don't then I can go to Cal State and wreck. 

Its official now, I'm starting a 2 week break and gearing up for indoor after. This will be good because I have some good goals for indoor, and it was hard to set goals for my redshirt cross country season because I didn't really have real races to run. So I'm not wasting this season, it was great learning experience and I know what it takes to be great here now. This morning I biked on the stationary for 30 minutes. 

Pool workout. 5 min warmup, 5x5 min with first 3 min at 60%, then last 2 at 80% with 90 second rest in between, then 4x60 sec all out with 60 sec rest, 5 min cooldown. Good stuff. Saw Dutch today, he's definitely the best massage therapist I've been to. He said my problem is muscular, which is a good thing because that heals quickly. 

Went to see Dutch again, he did the same thing as yesterday. He's really optimistic about what my problem is which makes me happy. Also he said he could land me a gig at any place in utah if I were to start a band (which I'm almost there btw), he's the coolest dude. He's drummed for like 9 bands, massaged multiple olympians, and we just talked about music the whole time, it was dope.

Pool workout with Paul. Hard one today. 5 min warmup, 8x3:00 at 80%, 60sec rest, then 5x60 sec all out with 30sec rest, 5 min cooldown. According to Dutch, I should be good to try running on Saturday, but I want to play it safe and probably start on Monday. 

Nothin today. Gonna do some core and maybe some light lifting 

As per Dutch's instructions, I ran a mile. It mostly felt good. Ran with Jaiden, miss that guy. 

Just ran a little bit to test the knee. Felt good, just tightness from where Dutch worked, then a few twinges in the knee every now and then. 

Ran a mile and a half to test out the knee still. Super tight in the muscle around it where Dutch worked but only a few twinges in the knee. I think it's getting better but slowly.

More rehab running. Felt the best it's felt today I believe. Had Dutch work me over and ran after and it felt better than it has. Still slowly recovering

Another rehab run. Felt great through 1.5, then it tightened up. But today was the best it's felt so far and I also said that yesterday so this must be good.

No running for a little while longer. I decided that these rehab runs might be slowing down my knees progress. So I'm just doing the pool. Today was 5 min warmup, then 60/80. 5 min at 60% then right into 5 min at 80%, 4 times. Then a 5 min cooldown. Got a nice surprise visit from Adam Jensen today, that was cool!

Pool workout with Aaron. 10 min warmup, 40 min at 60%, 10 min cool down. Good stuff.

Pool workout. 6x5:00 @ 80% with 1 minute rest in between. Good stuff. Trying to be patient.

Pool workout. 10x3:00 at 80% with 1:00 rest. Supposed to be first 5 at 60% then last 5 at 80 but I did it all at 80 cuz I'm impatient.

Pool workout 3x10:00 with alternating 2 minutes at 60 and 80, 1 minute rest in between each 10 min. Good stuff, weird twinge in the groin area tho. Maybe I'm just paranoid

Nothing but core today, just didn't have time.

Same

Same

Just so we're clear, the warmup and form mile doesn't count as mileage. But I got to run today! A whole mile at 50%. Did mile loop. Felt good; definitely hyper aware of any twinges so I think I'm feeling some phantom pain, but I think that it's all healed up. I should be back to 12 a day by the middle of November. Weights after, got a good pump.