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

morning: 5 mile easy shakeout. Less cold this morning. Ran from home to the track

afternoon: 7 miles with Adrian and Ethan. Averaged slow, which felt nice. Hopped in with Francis and Maddy during her workout, so we did a 600, 400, 300 at about 5:20 pace. Felt nice.

night: 4 miles with Cassie. Nice three-run day.

took today as my rest day

took another rest day. i'm getting burned out mentally

easy 6 with josh and adrian

my season is officially over; i won't be racing at regionals. twas a good one! i'm fitter than i've ever been. good stepping stone for the indoor season. however, we're going to be on our own until after regionals/nationals, and i can't bring myself to train on my own until january. we have a team meeting today so afterwards i'll talk to coach and see if i can take a break week this week. i'll still probably run about 30min a day this week and do some core and resistance band stuff, but i know i'll burn out if i just keep grinding solo until january. 

decided to take the break. i need it. 3 easy today 

played a good amount of spikeball. then ran 3 easy at night, did some core and bands after. i love break weeks. running 3 a day, playing lots of spikeball and other fun sports, and just enjoying life is nice. i know this break week will be good for me, because i can already feel myself wanting to go fast and train hard again. that means come next week, my motivation will be through the roof.

no running today, but played a lot of spikeball.

ran 5 easy from my house. i didn't eat or drink anything beforehand, and i had just woken up, and i closed in 4:56 with a headwind. 'twas stupid, but i'm kind of itching to get training again. 

4 easy solo

didn't run today, but played spikeball for about 6 hours 

BACK TO TRAINING. BREAK WEEK IS OVER

ran 6 miles solo, 6:26 average. 2xParkLoop. felt good, even though it was incredibly windy and cold. then biked for 30 minutes and did my song chorus workout. haven't biked hard since the summer. felt good but i know i'll be sore. feels good to train again! that break was exactly what i needed.

ran 8 miles solo after classes today. twas cold and windy, and i had a nice headwind the last 3 miles. felt good though, so i closed pretty hard; went 5:59, 5:30, 5:10 for the last 3 miles. 6:10 avg for the whole run. good stuff.

morning: 2 mile easy shakeout. did it with julianna, one of my good friends from the gymnastics team. she wants me to train her, so i'm giving her workouts starting today. she held on, which was cool to see.

afternoon: ran 6 easy with mark, 7:52 average. felt nice to go slow. then headed over to the birdcage to bike. 30mins of song chorus workout. felt gooooood. 

afternoon: 9 miles total, 6:36 average. ran 8 with finch, josh, ethan, and mark, then did some strides. felt super good today. biked after, classic 30min song chorus workout 

did a feel good workout with mark. warmed up, then did 4x800 with 3min rest, hitting 2:29, 2:27, 2:27, 2:25. felt really good at that pace. i'm fit.

i'm blogging this on monday and i honestly don't remember what i did today; but i know it was at least 8 miles.

nice long run with the boys. good group for a saturday. 12 total, 6:55 avg. closed a little harder cuz i ran home by myself, 5:53. felt really good except for the chafing

ran southview with spencer. no watch, no pace knowledge; just how it should be on a trail run. felt amazing. fun to show him my favorite cedar city trail

planned on a chill solo 10 miler. got out the door and mile 1 was 6:20 and felt easy, so i decided to send it. 10 mile tempo ish effort. averaged 5:44 for all 10 miles. most miles were around 5:37, and closed in 5:19. i didn't think i had that in me. felt really good. wasn't even bent over after or anything like that. fitness is in a good place right now. stoked for indoors. 

Long day haha. 1 hour of intense pickleball, 7 miles at 6:23 avg, 30min hard bike, 3 miles easy, then another hard hour of pickleball. Fun day, and it's all to improve fitness.

Long busy day, no time for a run

Morning: 13 mile long run by myself in stg, 6:39 avg. Felt like I could run forever.

Night: 7 easy with Spencer. Did not plan on a 20mile day, but it happened. Good stuff!!

Morning: 2 easy shakeout

Afternoon: 6 miles with some pickups. Was gonna do a hill workout with Spencer but he bailed on me

Back in cedar. 11 miles from my house, 6:38 avg. Felt good despite the cold and the wind. Gonna bike and run more later

did a 45min hard bike sesh, then ran 2 miles to shake it out of my legs. felt good. nice little recovery/refresher for the week. 

had "practice" in the morning...just a team meeting. ran 3.5 easy with adrian. 

ran to mark's house in the afternoon, then ran with him, then ran home. 7:10 average. felt good. super cold outside. 

morning: slept in through my classes...oops. ran 5 easy for a shakeout. gonna try 15 miles like every other day and see what happens. practice is on our own for my group (top like 12 dudes) except for thursday, so we're meeting tomorrow for a workout. stokeworthy. 

afternoon: 10 miles easy with mark. averaged like 7:40. needed a nice slow day. i love running with mark. i hate that he's done after this track season

jk mark, i know that you read this. i can't wait to personally kick you off the team

morning: 2 mile easy shakeout. workout this afternoon 

afternoon: practice got canceled cuz of the snow storm. me and mark still met up to do a workout. 3mile warmup, 20min tempo on the track, 3mile cooldown. averaged 5:23/mile in the cold and rain and wind. made it 3.7 miles. felt really good. stomach was a little weird but breathing and legs felt really good, even after yesterday's 15 mile day. good stuff