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

another fun one. last xc race of junior year. the weather was miserable; huge wind gusts, 35 degrees, and an absolute downpour of rain. but it made it tough and fun. raced hard again, held place well, and closed hard. beat george too which was fun haha. good crowd too, given the weather. fun last race 

haven't been on the ol' blog in a good long while. not sure why, just wasn't my thing for the last few months. but i've been doing good. training has been going quite well. summer miles were long and plentiful, and i biked a lot. good stuff.

last thursday i did a Bruce protocol to find out what my vO2 max is. i scored quite high on the test, making it to stage 7. my vo2 max is 65. not bad. also found out where my lactate threshold is, and that it occurs at about 85% of my vo2 max, which is pretty good. cool stuff.

today practice was on our own. ran 10 miles solo, just because i haven't ran solo in a while and it felt nice. 6:15 avg

solid workout this morning. 2 mile warmup, strides and drills. then 20x400. first 4 hit 70's with 2:30 rest, next 4 hit 70's with 2:00 rest, next 4 hit 69's with 90sec rest, next 4 hit 69's with 90sec rest, then we had to make the last 4 faster, so we hit 66, 65, 65, 64, with 90sec rest. solid effort, and i felt smooth and good all throughout. cooled down about a mile then sprinted to class because i was late. annoyed with being late to class every day due to practice. good thing we're switching to the afternoon soon.

side note: i've been consistently our 8th/9th guy this season. which is super cool. to be on one of the best teams in the nation is lit. but i just wish i could travel. last year 12 traveled, and of course the year that i'm at my best, the budget only allows for 7 to travel. oh well. 

did a shakeout in the afternoon, 6.5 total. nice and slow. ran from my house to the track where josh was doing the workout because he couldn't come in the morning, cheered him on for a little bit, then ran home. long mileage day today, oops 

nice little shakeout with koy this morning whilst listening to bob dylan. 2 miles from home. it's starting to be my favorite time of the year; from now on, all easy runs are on our own and we'll be going to mesquite for practice every now and then 

2xSouthview trail today with josh, koy, and mark. love when practice is on our own and we can go do whatever 

5 easy this morning by myself. practice seems to be on our own a lot lately 

5 easy again with aaron

2 mile solo shakeout in the morning

Afternoon run with Spencer, mark, Kasey, and Thomas. 6:55 avg for 10.

2 mile shakeout this morning in cedar with Spencer

Workout at night at Dixie state with Spencer. 2mile warm up, then 4x1mile repeats, 1lap jog in between. Hit 4:57, 4:57, 4:54, 4:51. felt smooth and good, and never felt like I had to exert myself too hard. 1milecool down, then drove back to spencers house and ran 3 more miles.

Nice 14 mile long run with Spencer and one of his buddies. We did little black mountain and extended into the canyon. Fun showing them that.

just an easy 4 miles today with mark. i try to make it a point to take one day a week really easy, that happened to be today.

2 mile shakeout in the morning by myself

Fun workout in mesquite in the evening. 2mile warmup, drills and strides. Then 5x(1000, 600, 300), with 60sec rest between the 1000 and 600, 90sec rest between the 600 and 300, and 2min rest between sets. It was hot down there but I still managed to hit decent times. Averaged about 3 flat for the 1000s, 1:46 for the 600s, and 47 for the 300s. Cooled down about a mile, then enjoyed the classic post mesquite workout buffet. Good stuff, and fun time with the boys

practice was on our own today again. ran 10 solo. legs were beat from the workout yesterday. 7:29 avg. love going slow 

shakeout this morning that turned into a run run, 6 miles from my house around campus

ran with kasey and francis in the afternoon, 10 miles. didn't plan on a 16 mile day but i feel good

ran 4 miles for my sunday shakeout but kind of fast. 5:57 average lol

morning: 2 mile easy shakeout

afternoon: practice finally lol. warmup, drills, strides, 12x400m with 90sec rest at a little quicker than normal pace, cooldown. averaged about 66 for the 400s. good stuff; haven't gone that fast for that long in a while

morning: 3 mile easy shakeout

afternoon: dope run with aaron and michael. ran southview and extended up to green hollow. 43 minutes up, 35 down. good stuff. 7:45 avg on the technical trails

morning: 3 easy shakeout. the ususal

afternoon: 10 solo, 6:45 average. super inconsistent pace lol, hit some 5:15's and some 8:30's