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

Morning: 2 easy shakeout on grass, 8:08 avg. A little fatigued

Afternoon: workout wednesday. warmup drills and strides, then 80% and hills (15, 20, 25sec). Had my best tempo yet, 15:57 on that 300ft gain 3mile course. then made sure to push the hills. cooled down back to the track. got a bit of a chafing problem, not sure how to fix it, everything i've tried has failed. it's quite debilitating.

Afternoon: 10 total 50%, 6:50 average. Weird day, super windy. Library grind grind grind Tate

Morning: 2 easy shakeout with Bryan on grass, 8:00 avg

Afternoon: warm-up drills, then 10 total 50%, 6:58 avg with 15x100m Strides aftee. Tried to chill today, cuz hard workout tomorrow. Legs feeling a bit better

Morning: hard effort for me. It was incredibly windy, huge gusts, feels like outdoor season. Warm-up drills and strides, 2mile warm-up, then the plan was 5x2k, goal range 6:45-6:50 (just under 5:20 pace at the fast end) with 1min rest. Averaged 6:40, so faster then the range, but the guys didn't really follow the goal range today so I got dropped. Good effort in the wind, and that 1min rest is a killer. Cooled down 1mile. Good stuff from the boys today!

Afternoon: 4 easy shakeout, 3 with the recruits and 1 solo, 7:57 avg. Felt a bit rough from the workout this morning, but shakeout clear that up.

Morning: 3 easy shakeout on grass and over to aidans place. Felt good, but I overdressed

Afternoon: a "feel-good" workout. warmup, drills, strides, 2mile warmup, then the plan was 10x1k, goal pace 3:12, with 90sec rest. Averaged 3:11 high, felt great. Love these confidence building workouts, but I'd like to get a really hard speed track session in soon. Cooled down 1 lap. Good stuff from everyone today! 

Morning: 2 easy shakeout, 7:31 avg, grass loops. Felt good

Afternoon: 10 50%, 6:33 avg on the dike. Felt good, picked it up the last 3 miles. Love running in a group

Morning: 2 easy shakeout, very chilly. 17 degrees, it's that time of year #crunchcrunch

Afternoon: solid practice. warmup drills, then 10 mile 50% with 8x30sec pickups. Averaged 6:26 and cranked out the last few miles. Felt solid, feeling stronger and confident for this 3k time trial.

Afternoon: easy 5 with mark, had a bit of a knee flare-up so i decided to take it easy. still feels a bit tender so i'll probably take tomorrow off, dangit i wanted to do speed. oh well

Afternoon: good speed sesh, the knee felt good so I went through with it. Did 4 8 3 with Aaron. Warm-up, drills, strides, then the first set i hit 65, 2:17, 47. Second set I hit 64, 2:20, 46. Not bad. Cooled down. Gonna probably run more later. Good stuff

Night: 10 miles, 6:12 avg. Wanted to get it over with so went faster

Morning: 4 easy shakeout listening to the Rocky theme on repeat

Morning: 2 easy shakeout, this time with gasoline by Halsey on repeat

Afternoon: cross hollows 50%, ran without a watch and I didn't ask the guys what we averaged so no luck there, but felt good. love the trails 

Afternoon: 10 total, 50% on the dike with strides after. watch is dead, didn't ask for avg pace from the guys so idk that still lol who cares. good run

Afternoon: 5 easy. Just running short and easy til my time trial, just want the legs to be ready

Night: 5 easy miles

Night: pre meet esque run. 4 total with 2x400m hitting 74 and 71. Good stuff

Good time trial for me! Did it at canyon view's track. The goal was to hit 9:00 Pace for 3k and then kick hard the last lap. I hit straight 72's with one 73, then kicked the last lap in a 70. Finished in 9:00.13, which converts to about an 8:42 high. Stoked with it! Wish I could've had a stronger last lap but we haven't done any speed, that time was off of strength and tempos. Thanks to bryan, mark, and jiraa for pacing me. Good stuff today!

Side note: I love seeing the improvement since running in college. In high school I was a 9:43 2-miler, and now in college my new 3k PR converts to about a 9:16 2-mile. Can't wait to see my 5k and 10k times drop as Well!

Took the last 4 days off to recover from a hard XC season. First day back today. Ran 8 out to sunriver and back, 6:48 avg. A lot of the trails we ran on in high school are being developed into housing and other buildings, it's pretty sad.

Aftwrnoon: 9 miles through the neighborhoods, 6:58 avg. Legs felt a lot better than yesterday. Sucks running alone tho

Morning: solid medium long run on the sidewinder, suicidal tendencies, and barrel roll trails. Ran with kale Sharp, an old teammate/good friend of mine. Had some good conversations and laughs, good to see him again. 12 total, my legs are shredded now lol. It's mental

Morning: 4 miles easy shakeout, 2 of it on grass loops. 7:16 avg. Felt super tired from the trail run yesterday, but hey that's why we do shakeouts

Afternoon: 7 miles at 50%, 6:47 avg. it was cold as balls today. Would have ran more but i'm still coming off of my 4 day break. good stuff

Morning: 2 easy shakeout, slooooow

Afternoon: workout. Pretty chill, i like was workouts. Warm-up drills and strides, 2mile warm-up, then 3x1k w 90sec rest, 3x400m w 30sec rest, 3mile cooldown. Hit 3:04, 3:02, 2:58, then hit 68, 68, 67. Felt smooth and chill aerobically. The legs kind of felt the 4 days off last week but I'm in good shape and that workout was quite controlled, easy almost. Played about 90min of intense basketball with the boys after, twas a good time.