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

Good day today. Gun goes off and I get out well. I found myself next to Rory Linkleter from BYU (sub 14 5k guy) and I was freaking out, but I told myself that I can't think like that. First mile in 5:05 I believe. Still rollin', I found myself racing with Colton Rimann from Weber State, who I had raced with in high school a lot, and Adam Jensen from Weber state, who I also had raced a lot in high school. Mile 2 in 10:16 I believe, still rollin. This is where Rory and the BYU guys dropped me, I tried to hang on but I ended up racing with Weber's 7th guy and Colton and Adam. 3 Miles in 16:00, give or take. Last mile Jake Lee passed me and i went with him, but he surged hard up the hill and dropped me. Hit the track for the last 300 meters and got outsprinted by Colton, but I almost beat weber's7th guy. I was able to beat Adam, a feat I had never accomplished. Good race today, good rust buster and I'm excited to see what I can do once I can actually throw on an SUU jersey.

Yes, I know, I've joined the blog and gotten off a lot but I'm getting sick of strava. So here's how things have been so far at SUU: I made the top group at the progression run, then solidified it at the road race, but am redshirting this cross season to adjust to college intensity. Runs and workouts have been stellar, I find myself hiting times and volume I'd never dreamed of a few months ago. I've averaged 72 mile weeks, 12 miles a day. At our road race, I ran 25:40 for 8k, which was actually my goal for the whole season during the summer. I had my first race, the BYU Autumn classic, where I ran 21:38 for 4.2 miles and placed 25th. 

However, last week my knee started hurting really bad so coach Houle is having me take this week off, so I'll be cross training for my first week back blogging. I'm not supposed to do anything today, so I'll probably start cross training either tomorow or wednesday. One little speedbump isn't the end of the world, and I feel more motivated now than I have probably since junior year.

Thought I had the ok to cross train, apparently I'm not supposed to do any sort of physical activity til Monday, dang. I know this injury isn't that bad but I trust coach. I'll just be doing a ton of core I guess 

Core

Core

Core

Lowkey ran a mile at the cedar meet cheering on my old high school team today. They killed it! And my knee felt great. Still gonna chill til Monday. Core

30 minute pool workout. I know I'm not supposed to but I'm going crazy not doing anything.

I keep going crazy and deciding to do stuff lol so I ran a mile easy. It felt great! I think I might just do 2 miles tomorrow, then next week will be spent building back to mileage most likely. 

Core

Went down to stg to pick up mt streak 6's, theyre dope and a way better option for doing workouts than my xc spikes lol. Did about a half mile of strides in them. Then came back to cedar and ran 2 easy. Saw josh out getting miles and we exchanged a classic Ducote. the knee felt great! 

Core

Ran 3 easy at practice today. A few twinges every now and then but felt good. Then biked on the stationary for 30 minutes, then weights. The guys are doing the C and mesquite this week and I love those but can't do it cuz my knee, ughhhh. 

Pool workout. 5x5 min hard with 1 min recovery. Got the heart rate up but it's not running. Core

Warmup, drills, form mile. Then coach said I'd be doing some of the 800 guys workout. They were doing 10x400, and today I'm supposed to do just 3 miles still (warmup and form mile doesnt count towards mileage) so I did a mile warmup, strides, 4x400, then a mile cooldown. Hit straight 68's. Felt out of shape but good kinda, idk what kind of shape I'll be in for the home meet but I'll give it my all. Knee is feeling a ton better. 

Biked 13 miles in 1:02 with Eric and Brady. Freakin eric has been on the bike here at SUU since like 2009 and he torched us lol. Good ride though, it's not running but it's work. The knee is feeling way better than it has, even after a little speed this morning. I'll hopefully be back with the traveling guys again next week. Core

Warmup, drills, form mile. Got to bump up the mileage today! Man this is a slow process. 5 miles easy, threw in a 5:28 last mile cuz I'm antsy. Knee felt better than ever. Been doing a lot of resistance band stuff. The guys are doing 80 and hills today and I'm salty cuz that's my absolute favorite workout. Then 30 minutes on the stationary.

Pool workout with Paul. 5x2 minute hard, 3 min recovery with a warmup and cooldown. 

Warmup, drills, form mile. Day 2 of a 5 mile day, tomorrow is 6 or 7! My crew is going to Mesquite for the workout today but I can't bc I'm only at 5 miles, so I had (got) to run with the 800 guys. Mile and a half warmup, then 6x45 second pickups with 2 minute recovery at 50%, then cooldown. All mileage besides the intervals was at 50%. Man those 800 guys are quick but I hung on. Then biked 30 minutes on the stationary. 

Pool workout with paul. 3x2:30 at 60% with :30 rest, then 3x2:00 at 70% with 1:00 rest, then 3x1:30 at 80% with 1:30 rest, then 5 minutes all out. Good stuff. Doing 7 miles tomorrow confirmed! 

Pre-meet today. Warmup and drills. Then 3 mile 50%, then a K at goal pace, then 3 starts, then 3 more 50%. Felt good on the K hit 3:08 and the course was a little long. Felt smooth. Knee felt awesome all throughout. Excited for tomorrow. 

COLOR COUNTRY

Had mixed feelings about racing this, one because I didn't want to hurt my knee and two because I didn't run or cross train last week so I didn't want to be disappointed with my fitness but i sucked it up and decided to race. 

Warmed up for 2 miles and did my drills and strides. Stomach was feeling weird but that went away. 

The gun went off and I went right with my team. Idk any splits. I felt good on the hills surprisingly. About halfway into the race I started losing contact with my team, I was really feeling the lack of mileage lately. Got beat by some people I shouldn't have. It's all good though, considering everything. Finished in 19:49, which wasn't what I wanted but it was way better than I thought I did. 5:18 pace on that course is decent I feel like, especially given my situation. I almost beat joe Simmons, he just outkicked me dangit! I looked at the results and I would have been UVU's 5th guy and Idaho state's 6th guy, which is awesome considering I'm southern Utah's 11th-13th guy!! Cooled down 2.5 more miles, knee flared up a little but it'll be good. We won as a team today too; good stuff from everyone today. 

Practice was on our own today. Warmup, drills, then did my 50%. I'm at 8 miles today so I did 8. I did dikes without the canyon, then finished up on the grass loops. Avg 6:25. The knee flared up a little bit on the downhills but other than that it was great. Gonna slowly build back to 12 a day. I'm sick of my knee feeling like this and having to like worry about if there will be a run where it doesn't hurt, but I guess I did that with my hip over the summer and it just randomly went away so let's hope it's like that. 

Pool workout with the girls. 5 min warmup, then 5 on, 3 off, 4 on, 2 off, 3 on, 90sec off, 2 on, 1 off, 1 on, 30sec off, 5 on, 3 off, then 3 on, then cooldown. Felt nice and the knee felt better after it. 

Core

Warmup, drills, form mile. My mileage was supposed to be at 8 again today, lol that didn't happen. Mile warmup then 8 mile 60% on farm run with George nano and mark. Splits were 5:51, 5:47, 5:50,5:49, 5:50, 6:12, 6:12, 6:14 (the uphill miles). 5:59 avg. Man I felt out of shape but I'm getting back. Knee hurt on the Cooldown. 

Pool workout. 35 minutes at 60%. Felt good. It's looking like I'm gonna have to take a longer break for my knee depending how I feel tomorrow. Either way I'll be happy, because if I have to take a break then I can train fresh for indoor after, and if I don't then I can go to Cal State and wreck. 

Its official now, I'm starting a 2 week break and gearing up for indoor after. This will be good because I have some good goals for indoor, and it was hard to set goals for my redshirt cross country season because I didn't really have real races to run. So I'm not wasting this season, it was great learning experience and I know what it takes to be great here now. This morning I biked on the stationary for 30 minutes. 

Pool workout. 5 min warmup, 5x5 min with first 3 min at 60%, then last 2 at 80% with 90 second rest in between, then 4x60 sec all out with 60 sec rest, 5 min cooldown. Good stuff. Saw Dutch today, he's definitely the best massage therapist I've been to. He said my problem is muscular, which is a good thing because that heals quickly. 

Went to see Dutch again, he did the same thing as yesterday. He's really optimistic about what my problem is which makes me happy. Also he said he could land me a gig at any place in utah if I were to start a band (which I'm almost there btw), he's the coolest dude. He's drummed for like 9 bands, massaged multiple olympians, and we just talked about music the whole time, it was dope.

Pool workout with Paul. Hard one today. 5 min warmup, 8x3:00 at 80%, 60sec rest, then 5x60 sec all out with 30sec rest, 5 min cooldown. According to Dutch, I should be good to try running on Saturday, but I want to play it safe and probably start on Monday. 

Nothin today. Gonna do some core and maybe some light lifting 

As per Dutch's instructions, I ran a mile. It mostly felt good. Ran with Jaiden, miss that guy. 

Just ran a little bit to test the knee. Felt good, just tightness from where Dutch worked, then a few twinges in the knee every now and then. 

Ran a mile and a half to test out the knee still. Super tight in the muscle around it where Dutch worked but only a few twinges in the knee. I think it's getting better but slowly.

More rehab running. Felt the best it's felt today I believe. Had Dutch work me over and ran after and it felt better than it has. Still slowly recovering

Another rehab run. Felt great through 1.5, then it tightened up. But today was the best it's felt so far and I also said that yesterday so this must be good.

No running for a little while longer. I decided that these rehab runs might be slowing down my knees progress. So I'm just doing the pool. Today was 5 min warmup, then 60/80. 5 min at 60% then right into 5 min at 80%, 4 times. Then a 5 min cooldown. Got a nice surprise visit from Adam Jensen today, that was cool!

Pool workout with Aaron. 10 min warmup, 40 min at 60%, 10 min cool down. Good stuff.

Pool workout. 6x5:00 @ 80% with 1 minute rest in between. Good stuff. Trying to be patient.

Pool workout. 10x3:00 at 80% with 1:00 rest. Supposed to be first 5 at 60% then last 5 at 80 but I did it all at 80 cuz I'm impatient.

Pool workout 3x10:00 with alternating 2 minutes at 60 and 80, 1 minute rest in between each 10 min. Good stuff, weird twinge in the groin area tho. Maybe I'm just paranoid

Nothing but core today, just didn't have time.

Same

Same

Just so we're clear, the warmup and form mile doesn't count as mileage. But I got to run today! A whole mile at 50%. Did mile loop. Felt good; definitely hyper aware of any twinges so I think I'm feeling some phantom pain, but I think that it's all healed up. I should be back to 12 a day by the middle of November. Weights after, got a good pump. 

Warmup, form mile then amother mile at 50%. Felt good for the most part.

Pool workout. Warmup, then 20 min at 80 percent, then 90sec rest, then 10x60sec all out with 30 sec rest then cool down. Good stuff

Warmup and drills, then a mile at 50% again. Wanted more but played it safe because there's still twinges sometimes. Getting better I think. But who knows, I've been saying that for like a month now.

Pool workout. Warmup, then 10 min at 60, then 10x2min at 80 with a minute rest, then 10 min at 60 again, cool down. Good stuff

Warmup drills form mile then a 50% mile. Just waiting for it to feel 100% so i can increase mileage.

Pool workout. Warmup, 10min at 80%, right into 5min at 60%, then right back into 10min at 80%, cool down. Good stuff

No warmup drills or form mile today. 2 miles at 50%, 6:36 avg. Felt great until 1.85 miles, then the feeling started, not pain but a feeling. Must be a good sign?

Park loop with Bryan. 7:05 avg. Felt great through 2 miles, then flared up the last mile. Progress.

Pool workout. 3min warmup, 30 minutes of down at 80 and back at 60, cool down. Good stuff

Warmup, drills, form mile. My mileage is at 2 until further notice. The 800 guys were doing 80 and hills, but my group (the traveling guys) were doing special K's this afternoon except for Mike and Matt, so I asked Coach if I could do a K with them since my mileage allowed it. So I did some strides and then it was a special K so the first 600 was at 5:20 pace, then hammer the last 400. I hit right on thru 600, then a 67 last 400. 3:08. Cooled down for 2. Knee felt great,feeling way out of shape but it'll come back fast.

Pool workout. Warmup, special K simulation, cool down. Good stuff

Warmup and drills. Then 2 miles 50% on warmup loop. Flared up a little bit but it'll be good.

Was in St George to see Boston and coach, so I stupidly ended up running a Lil with the guys. 2.5 at 50%, felt pretty good on the knee, gonna keep chugging along.

Warmup, drills, form mile. Then a mile warmup, and the guys were doing k's so I could do one of them. Hit 2:59, then cooled down to mileage. Knee felt better after I went fast.

Pool workout. 3x3 min, 2x2 min, 8x1 min. Good stuff

No warmup or form mile or drills. Ran from my house to the bathroom at bicen. Got going at a decent clip the last half mile, a little under 6 min pace. 6:26 avg. Knee felt great, not even pressure or twinges until last quarter mile or so. Keep chuggin' along

No warmup drills or form mile. 3 50% with some strides after. Ran into Michael Mike and jquinn so I ran with them for a sec. Knee felt better today than it has in a while.

Drove up to the C to get hiiiigh. Ran 3 50%, 6:33 avg, with about a half mile of strides after. Good stuff.

Good stuff today. Warmup, drills, form mile, strides, then 50/80. Hit the 50 at 6:34 and the 80 at 4:58. Then cooled down a little bit. Knee feeling better. Weights after.

Pool workout. Warmup, 3x5 min, 3x3 min, 3x1 min, cooldown. Good stuff

Drove out to 3 peaks wits bryan. Ran 3 50%. Felt good and the knee felt alright but getting better. I think I can up the mileage to 4 later this week for sure. I love the trails out here. 6:44 avg

Pool workout. Warmup, 2x10min, 2x5min, cooldown. Good stuff

Warmup, drills, form mile, strides. Then a mile warmup and workout: 6x400 with 1:30 recovery jog. Hit 70, 67, 66, 66, 73, 71 for a 68 avg. Mind is there but Body not quite yet. Windy today. Cooled down a half mile. Knee felt great. Good stuff today.

Pool. 30 mins at 65%.

Fun run today. 5 at 50% with Bryan. It snowed this morning and it's awesome here, we went to run park loop but it was too icy so we went to the indoor track, but then we realized we aren't scrubs so we picked up mark and ran to bicentennial and back. Didn't even notice how far we went, my knee felt great. Probably will stick at 4 or 5 miles for a while. Good stuff

Pool. 6x6min

Bit of a small workout today with Bryan. Warmed up to the track and did some calisthenics and a stride. Then ran main street loop with 6x1min pickups w 2min recovery. Good stuff, then cooled down back to my house at 50%. Knee felt great, didn't even notice it til last mile or so.

Pool. 4x10min alternating 60 and 80 percent

Down here in St george. Met up with Boston to run the ridge. Good stuff, knee felt good. Good conversations and a good run with my best friend

Went a little over mileage, oops. Tryna get 6. Ran main street loop 50% with aaron. Felt good so I went 60% the last 2 miles, 6:07 and 6:05. 10x100m strides after. Felt good in the rain, knee felt great as well. Good stuff

Pool. 30min @  75% ish, then 8x60sec @ 80% w 30s rest.

Workout today. Warmup, drills, form mile, strides. Then a 2 mile warmup, then 3x1000 with 1:30 recovery jog,then 3x400 with 30sec recovery jog. Hit 3:07, 3:09, then blew up and ran 3:19. Then hit 73, 74, 73, then a 1mile cooldown and ice bath. A little rough but it was my first full workout back.good stuff

Accidentally went over again. Warmed up and ran 6 50% out to the boneyard, avg pace 6:33. 10xStrides after. Good stuff, knee felt better than yesterday

Workout. Warmup, drills, stride. Then half mile warmup and the plan was 5 miles at 60%. I got 3 miles in and realized I was gonna blow up hard the last 2 miles so I broke it up into a 3 mile tempo and 2 mile tempo. Hit 17:20 for the 3mile, 5:46 avg, then 11:29 for the 2mile, 5:44 avg. About 4min rest between the two. Then cooled down a half mile. Did this all on hidden Valley and spectrum. I'll admit, today was a bit of a mental battle loss, but I feel like it was smarter than having a strong 3 miles and then blowing up the last 2. Solid effort.

50% out to Sunriver and back. 6:28 avg. Knee felt great

Ran jaidens workout today. 2 miles warmup with some drills, then 1 2 3 4 3 2 1 pickups with equal recovery, mile cooldown. Good stuff, I think I can feel some fitness coming back and jaiden is looking really fit, which is exciting for next year! I can't wait to be teammates with him again.

Good stuff. Warmup and drills and stride. Then 7 50% on edited dikes. Ran with the guys and then broke off to run with Sean and mark. 6:29 avg, felt good. Knee felt great.

Pool

Workout. Practice was on our own today. I warmed up from my house to Sage drive then did drills. Then started 10x60sec pickups w 90sec recovery jog at 50%. Ran the same route as yesterday. Finished the pickups at about 5.5 miles. Averaged 6:28, with the last 2 miles at 60%, 6:01 and 5:55. Good stuff, feeling more fit than I thought I would be. Knee felt not as good as yesterday but I think I'm almost in the clear. Good stuff

Pool

Met up at my house with Bryan, Mark, Kasey, and Aaron. Did Walmart canyon at 50%, 6:46 avg. Ate a bunch of mozzarella sticks right before so that didn't feel great but good stuff.

Pool

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.