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

Night: 2 easy shakeout, 8:00 avg. Felt good

Morning: easy workout. .5 jog to the track, form mile, 2 mile warm-up, then 10x400m on the track with 90sec rest, averaged 67. 1mile cooldown. 8.5 total for the morning, gonna need a lot this afternoon, dangit. Felt good during the workout, again it was pretty chill. Good to feel that sub 4:30 pace again.

Evening: 3.5 shakeout, 7:50 avg

Morning: solid workout, good ol 80 and hills. Warm-up drills, 2mile warm-up, then got to it after strides. Hit 16:05 for the tempo, then pushed the hills, they were 5x300m dirt hills, they were kinda brutal. Cooled down. Good stuff from everyone today!

Afternoon: 3 easy shakeout on grass, 7:40 avg. Some of it with aidan which was nice

Morning: warm-up drills and form mile, then we ran the dike. 6:46 avg. Chill run

Afternoon: 4 total easy on grass with a nice group, 7:58 avg. Good lil shakeout

Morning: warm-up drills, then a solid pickup session. 10 total, 6:38 avg with 7x45sec pickups, 2min recovery. Went hard, good stuff.

Morning: pre meet. Jogged to practice from home, .5 mile. Then warmed up with drills and ran 5 easy on main street loop. Then pre meet, 1k @3:12, then 3xStarts. Then jogged a mile with the boys whilst listening to 21 savage. Good times, ready to RACE!

Morning: RACE DAY. Our race was set for 845 but didn't start til 10 cuz cold lol. Warmed up watching the ladies, did strides and spiked up and got to it. Gun went off and i got out behind the lead group, then stayed there on the uphill and went to about 5th during the downhill. Started losing contact about 2.5 in, battled some dudes on the uphills, then got outkicked with 20m to go. It's all good, I'm confident in my endurance, just gotta work on that finishing speed. Cooled down then ate some dennys with Mitch, an old friend. Good day, and it's not even over

Afternoon: 6 easy with the recruit and some others, 7:50 avg. feet are tired

Night: easy 3 shakeout on grass. Felt nice

Morning: good workout today! Warm-up drills and strides, then 2mile warm-up, then 9x800m goal range 2:24-2:28, 2:30 rest, then 2x400m, goal range 65-69. Avg of 2:25, then hit 66 and 64. Huge pack of guys finished today, solid workout and I felt amazing. .5 mile cooldown. Great stuff from everyone today!

No running, got a little bit of foot pain so I'll be taking the next 2 days off

no running still. did a pool workout instead, but ran to the pool and my foot felt decent, so i'll run tomorrow. gearing up for the race this weekend, gonna try to go for the individual W.

Probably ran a little too much after taking time off haha, it's all good, my foot feels good. 8.5 total, 50% with 6x30sec pickups, 90sec rest. Did it on grass, felt good and strong.

Early morning: easy 3 shakeout

Evening: pre meet up in Pocatello, 6 total. Did a 500 instead of a k because of the way the course is. Starts after. Kind of a rough course, lots of hills and long ones too. Gonna be a grind. Small 10min cooldown.

Wowzers, probably one of the worst races of my life. The course was garbage, it was muddy and snowy and 28 degrees outside, I fell a bunch of times, it was windy, and I just really didn't go into it with a racing mentality. I'm sick of racing 6k and 5k for cross, I'm an 8k man. Gotta stop whining though, sometimes you eat the bar and sometimes the bar eats you. The bar dined on me today. Not gonna put too much stock into this race, there are a lot of factors that made it not an ideal race. I guess I'm too spoiled, so used to sea level and manicured grass. The fitness is in me, just gotta show it in a real race.

Evening: 3 easy shakeout, 7:45 avg on grass

Morning: 3 easy shakeout on grass, 7:45 avg. Practice was moved to 3pm today

Afternoon: another big boy workout that I'm really proud of. warmup drills, strides, form mile, 1mile warmup, then the workout plan was 12-16x400m on the grass, goal range 60-67, with a 5min rest, last 4 on the track, same rest and pace. When I heard this I thought the 5min rest was gonna make it so easy, boy was I wrong. It was a grind! stuck in the pack for the whole thing; most of the team dropped out, the only people who did 16 were mike josh and liam, then me and koy did 14. Hit 67, 67, 67, 67, 67, 65, 68, 66, 67, 67, 66, 67, 65, 64. Man the turns on the long grass were a killer, but today I can say with ease that I ate the bar. Cooled down for like 2min. Good stuff! 

Afternoon: practice on our own. 10 at 50%, 7:00 avg. Felt dehydrated and fatigued, I couldn't see straight. Rest up and then workout tomorrow

Morning: 2 easy shakeout, 7:40 avg

Afternoon: easy run with the boys, 10 miles of park loop, 6:55 avg. Good times

Morning: 2 easy shakeout, 8:00 avg

Afternoon: a bit of a bad day. workout was 5x2k on grass, i ended up doing 2 of them. i hit the first one on pace, same with the second one, but i told coach that i had a stomach cramp so he cut me from the workout. makes no sense but it's whatever. hit 6:54 and 6:22. cooled down for mileage. 

No time for a morning shakeout

Evening: mountain run with the boys, kasey aidan Hayden mike Aaron and Dylan. 6:33 avg, closed quick. Snowed on us a few times pretty hard. Good run, felt good to get back at high altitude.

Night: 11 miles on the dike, 6:50 avg. Felt too crappy for a long run, so I listened to my body. No need to push it since my next race isn't til January lol.

Morning: 7 miles on the ridge. Forgot how much those hills hurt!

Evening: another rough run, this time cuz I ran 15min after eating a big meal, I threw up a bit lol. 7 total, 7 flat avg with some of the boys

Morning: 4 easy shakeout with the bois, 7:40 avg. Some on grass

Afternoon: solid repeat session. Warm-up, form mile, drills and strides, then 7xSpecial K's (first 600 at 10k pace, last 400 at 3k pace), averaged 3:05. Cooled down for mileage. Felt rough today but got through it somewhat alright, good workout. Windy today

Morning: no shakeout, woke up too close to class

Afternoon: warmup drills and form mile, 12 total, 50% with strides after. 6:43 avg with the boys, felt good. Feet hurt a bit

Morning: 3 easy shakeout with Grind Tate, 7:15 avg. Convinced coach to take us to st George instead of mesquite for practice, so we'll be doing pickups at Warner valley or little black mountain today. Dope!

Afternoon: practice at little black mountain today. Warm-up drills, 10 total, 6:31 avg, with 8x30sec pickups w 90sec rest at 3k pace. It was a bit dustier than I remember, but not bad. Time for red robin!!

Evening: 7 easy, 6:58 avg

Laaaate: post dance and party miles, 7 easy, 7:22 avg. Junk miles but got it in

Evening: my most solid long run of all time. First 4 miles were with Aaron, max, and Brady, and they were slow, like 7:40 avg. Next 12 miles I ran with Aaron biking next to me, huge shoutout to him for that. 6:25 avg for 16 total miles, so that next 12 miles was at a decent clip. Felt good all throughout, nice to see that aerobic fitness. Good stuff!

6:05 avg for the 12 miles

Morning: 3 easy shakeout, 7:29 avg. Legs still tired from Saturday so i asked coach if I can run on my own later instead of do the workout

PM-10 miles

Afternoon: 12 total, warm-up drills, 50% 6:34 avg, then 15xStrides. Felt good!