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

Was planning on running by myself today but Kasey and Mike showed up randomly at my house so we ran together. Well me and Kasey ran together, Mike was on his cute little motorcycle thing lol. Ran dikes without canyon 50% with 6x2:00 pickups w equal recovery. Didn't feel great, but I know what to work on. Avg pace 6:33, goodstuff.

Pool

Met up at my place with Mike Finch, mark, and Bryan. Ran to home Depot hill and did 15, 30, 45, 15, 30 seconds up it. Then finished up mileage at 50% on dikes,6:54 avg. Weather was awful today, but we gotta master the elements and not let them master us. Good stuff

8 easy with mIke and Jason, 7:55 avg so real slow. Knee kinda hurt but not terrible. Ran up to the reservoir and down the trail by coach's house. Good stuff

Met up at my house with Kasey and mark. PLan was mile warmup, 6 at 60%, mile cooldown. Twas perfect. Warmed up to main street then started. Splits were 6:11, 6:05, 5:56, 5:43, 5:34, 5:43. Blew up a little on the last mile but I'm happy with the effort. Ended up at bicentennial, cooled down to my house. Good stuff

Pool

Weird run haha. Met the usual 4 o'clock crew (kasey, Mark, bryan) and ran table top. Good stuff, 7:16 avg, but hilly. Memorable run

The 4 o'clock crew ran earlier today. Also got a new crew member, good old cam Levins. Ran dikes without canyon for 8 miles 50%, 6:41 avg. The whole crew today was me, mark, Kasey, nano, mike, George, Mike Finch, cam, aaron, kyle, and Blake. Good turnout for off season training, got to know cam which was cool, and the knee felt a ltitle better. Broke off to do the "without canyon" part with mIke Finch and Cam, good conversations all throughout. Good stuff

Pickups by myself today. Warmed up 1.5 then did some drills, then started my workout which was 10x60sec w 90sec rest. Ran into Julia and Angie, and cam was running with them, he said our run yesterday was too hard lol he was joking tho. They did dikes and I did main street. Finished the pickups just before bicentennial, good stuff. Cooled down home. Avg pace 6:28, legs are feeling heavy but I honestly couldn't be happier.

Ran with Kasey, Mike, Blake, Matt, and koy. Did main street loop and then extended up the canyon a little bit. 6:50 avg. Wow my calves are tired! But again, I wouldn't have it any other way. Probably gonna do some form of cross hollows tomorrow; missing the trails.

Misjudged a little bit on distance, oops. Did cross hollows though which was fun. Felt really drained today, probably because of lack of sleep, gotta work on that. Avg pace 7:10. Knee felt alright which is good because this was an accidental jump in distance, I was only gonna go 9 today. I'll probably do 9 three times next week and 10 3 times next week, depending on how I feel. Good stuff

Ran a little too far today, my bad. Met with Blake at my house for a 60%. We did the same route as last week, except instead of looping back towards my house at bicentennial, I ran straight down the road we normally do 60%. Legs were tired still but averaged 5:41, super good stuff. Warmed up 2 miles, splits were 5:46, 5:48, 5:38, 5:29, 5:45, 5:41. Started feeling it those last 2 miles. Cooled down to my house. Good stuff, just gotta work on not getting antsy in the middle of these tempos and save it for the end.

Ran a little less to make up for yesterday. Ran Sunriver from my house, 6:17 avg. Felt good today

Ran 9 from my house and did rainbow road loop, 6:55 avg. Felt good. Legs are kinda tired but it's all good.

Went to the track at my old high school to do a workout with Coach Fielding. Warmed up with drills. The workout was 50/80 and coach Fielding paced me for the past 800 of the quick miles, big thanks to him. Hit 6:15, 5:04, 6:29, 4:58, 6:18, then did a quicker 400 in 65. Good shock to the system, probably won't go that hard for a while. Cooled down. Good stuff today!

Kinda struggled today. Ran out to the fields and back, 7:05 avg. Conditions were awful today, had 30mph winds both ways, but I let it get the best of me and I didn't feel great, but not every day will be great. Just glad to be back to good mileage

Met up with Coach Fielding for a 10 miler. Felt fatigued, but good close to a solid week. Didn't wear a watch

Effort today. The plan was 80 and hills. Wanted a flat tempo but I went to Warner Valley, forgot how not flat it is lol. Good effort still though, warmed up 3 miles, tempoed back and hit 16:37, splits were 5:39, 5:28, 5:27. Then went to the hill on the westbound road and did a mile worth of 15sec hill repeats. Then cooled down a mile. Needed 10 for the day but I'll just make it up later in the week. Happy with the effort today, but not satisfied. Never satisfied

Good day of mileage today. Ran 6 miles 50% at 6:44, then watched my old high school team do their chocolate milk mile, jogged around for about a mile while they were doing that, then ran 4 more by myself at 7:10 avg. No knee pain at all today, first day that's been like that.

What an adventure today. Was planning on a 50% on the roads but ended up doing secret Ridge, Rainbow road, pit of eternal records, little nipple, armory, and boneyard. Lots of technical trails and bushwhacking and climbing, I've missed technical stuff. Slow avg, 7:13, but hard trails. Wanted to see what I had left after all the climbing so I ran the last mile at 60%, hit 5:45. Great stuff today

Officially back to full mileage!!! 12 miles a day. Wow it's been a long process recovering from this injury but I was patient and it paid off. 2 miles easy this morning to shake out, 6:52 avg.

Effort sesh in the rain this afternoon. Traded pickups for some 400m reps on the track. Did a mile of drills, then warmed up 3 miles, then 2 strides. Then did 10x400m @ goal 3k pace with 60sec rest. Goal was to hit straight 70's, and it went pretty well. Hit 71, 70, 69, 70, 70, 70, 70, 70, 70, 68 for an avg of 69.8. Cooled down another 3 miles. First 12 mile day since September! Good stuff today.

Morning: shakeout, 2 easy @ 7:11 avg

Afternoon: met up with jaiden at Warner Valley for some pickups. Did 3 sets of :15, :30, :45, 1:00, 1:00, and back down. Good quick stuff, woke up my legs. 6:41 avg for 8 miles, then drove home and ran 2 more miles, 6:38 avg.

Long run day. Felt absolutely great today. Ran from my house to the river trail and followed it east all the way, then turned around and caught the bridge by maverick and followed it to little Valley back home. Pushed in the last quarter mile ato 5:30 ish pace. 6:18 avg for the whole run. Great stuff today

Effort today. Did it all in one session. Warmed up with a mile of drills, then did a 3 mile warmup out on the spectrum. Then tempoed back and extended to Sunriver for a 5 mile tempo, splits were 5:51, 5:50, 5:38, 5:30, 5:25. Took a bad spill in mud in the last mile, still proud of the time though. Then cooled down back to the high school for 2 miles, then spiked up for 4x200m finishes with equal recovery jog, didn't time them. Then cooled down another mile for good measure. Lots of running today, but I feel good about it. Good stuff today

Same loop as Saturday, 6:44 avg for 11 miles at 50%. It got hot so I shed some layers at the dixie center.

Morning: 2 shakeout, 7:08 avg

Afternoon: 8 at 50% on same loop, 6:42 avg. Tibia flared up really bad, gonna roll like crazy and see how it feels tomorrow.

No running until after my massage tomorrow. Did 18 miles on the bike, then 10 min of some hard swimming. Good stuff

Rest day. Getting a massage

6 at 50% from my house to the boneyard, 6:46 avg. Tibia flared up a few times but I think it'll be good, I might get another massage. Ran the last mile in 5:35, felt alright.