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

Things aren't going great for me. Little update; I ran 8:42 for my 3k time trial in November, and then took a week off because cross country ended. Then, for some reason, coach Houle had us do a track workout, even though we all took time off, and it injured me. I've been injured since; problems with my right tibial tendon and left peroneal tendon. I saw a doctor last week, and he prescribed me this super strong anti-inflammatory that makes me dizzy, coupled with 5 more weeks off, so i'll run again on Monday, March 12th. I'm counting down the minutes. I've been doing lots of core and lifting, but I can't do any biking or swimming because they seem to inflame my peroneal tendon, which  means I don't really have any means of doing cardio until i can run again. it'll be scary to see where my fitness is at, but at least i have a plan. the plan is to redshirt outdoor, and then when i'm back to 10 miles, go back to practice. i'm on my own til then (by my choice), because i know that i'll want to come back too quickly if i go to practice. coach Hould is being supportive of me, so that's a plus. we'll see how long that lasts. so for now, the plan is to just build my fitness  back for cross country in the fall. i know i can travel, and even potentially  be all conference if i really grind, so that's what's keeping me motivated. i know i have potential in this program, whether or not others believe in me. so i'll keep putting in the work and see what happens. but for now, lots of core!

today i did my normal core session, 20 crunches, 20 bicycles, 20 v-ups with a 15lb dumbell, 20 reverse crunches, 20 leg lifts, 1min plank, then two 30sec side planks. followed that with some light arm and leg work.

Today I did an interesting session. I sent a mass snapchat to 17 people, and however many people opened it without responding, I did 10 crunches, pushups, and dips. i ended up doing 90 of each, because 9 people opened without responding. after that i did a 90sec wall sit, and some calf stability exercises. 

today i did core and legs. the core session was: 2x(100 flutter kicks, 20 leg lifts, 20 crunches, 100 russian twists, 20 sit ups, 40 suit cases, 20 crunches, 1min plank, 40 situps, 15 side crunches each side, 20 crunches, 15 more side crunches each side, 20 sit ups, 30 supermans, 10 weighted v-ups (15lb dumbell), 20 sit ups, 20 leg lifts, 1min plank, then 3x10second deadbugs). pretty intense. then i did legs, did 10 squats (50lbs), then resistance band ladders, then 10 more squats (50lbs), then hip flexor work with the resistance band, then glute work with the resistance band, then held a 25lb dumbell and did single leg explosive stand-ups (from my bed), then did 15 weighted glute bridges (25lb), then a 1min wall sit, then did some ankle stability work with my calves. long session, but I'm weirdly not sore.

today i did core and arms. for core i did 40 crunches, 20 bicycles, 20 leg lifts, then 10 side crunches on each side, and did those continuously with no rest in between. then i did a 1min plank, two 30sec side planks with a 25lb dumbell, 20 more leg lifts, then weighted v ups, then alternating v ups, and a dead bug. then for arms, i did 100 bicep curls with 15lb dumbells, then 10 bicep curls with 25lb dumbells, then 20 twist and punches with 15lb, then 20 running arm swings with 25lb, then 10 lawnmowers with 25lb, then 15 tricep extensions with 25lb, then pushups, first 5 normal, 2nd 5 wider grip, 3rd 5 even wider, then 5 less wide, 5 normal, then 5 wider but clapped on the concentric contraction. then 30 dips, then 5 more clap pushups. good session, got sweaty

today i just did the "left on read" core session. 110 pushups, crunches, and dips.

didn't do anything today. 

today i did a whole body session

did nothing

today i did that huge core session that bryan sent me, followed by leg work.

today was arm day. i think i'm getting more buff, because before my injury i weighed like 121, now i'm pushing 133, but there's no noticeable fat increase. must be because i'm lifting, and muscular hypertrophy is able to occur since i'm not running 

Beginning of my campaign for cross country 2018. 4 miles easy in the new energy boosts.  the aches and pains are at a minimal, but the fitness will take a while to return. no watch, ran with mark. felt a bit drained. 

day 3 of my campaign for cross country 2018. 4 miles easy, 7:16 avg in the oppressive wind. really feeling the party last night. gotta stop that. felt drained again, but that's what two parties in two night will do. the focus will return when spring break is over. 

day 4 of cross country campaign 2018. ran 4 easy again, this time with aaron. averaged 6:42, with a half mile push into the wind uphill at the end. that really killed me. i'm quite out of shape...but the fun part is improving fitness, not battling through injury. good stuff. 

day 5 of cross country campaign 2018. ran 5 easy, 7:02 average, on main street loop in the cold. today was honestly one of the worst days of my life...my car broke down, i lost one of my best friends, and i had to spend upwards of 300 bucks on eye care stuff, not to mention what it's gonna cost to fix my car...but there's one thing that's always there for me, and that's running. the 5 miles felt hard for the first few, but i got rolling down main street and felt smooth. 

kind of a boring day. ran 5 miles on main street loop, felt like i was going faster than i was. 7:00 avg. the fitness is coming back; just gotta stay on top of recovery. 

another 5 miler. Monday will be 6 miles! averaged 6:42 today, felt like a grind but that'll happen when my fitness is at this level. did my ol' rat face pickups at the end too. gotta stay on top of recovery.

solo 6 miler on dikes, 6:38 avg, closed in 5:43. felt smooth, but still hard. a bit of an ache on my left foot, might take the rest of the week off, i'm redshirting and my motivation is low anyway so who the hell cares.

did 5 easy up the canyon from my house, 6:49 avg. was gonna do a sprint workout on kaseys stationary bike when i got back but it wasn't set up and i dont wanna ruin stuff so i did a plyo workout instead; did 3 sets of lateral jumps for 30sec on each leg, then 3 sets of forward/backward jumps 30sec each leg, then 2 sets of 10 box jumps. good stuff

took a nap from 2 to 430, and i did NOT feel like doing anything when i woke up. told myself that a run wasn't worth it, nobody cares, i don't even care, but i got out the door and went 6 easy at 7:10 pace and felt great. one of those days where when you get yourself out the door, it's worth it. 

crazy weather today. ran with aidan and kasey, 7 miles easy at 6:52 avg. ran 7mile dikes. felt like poopoo, the wind was just too oppressive today, and the rain didn't help. first 3 miles were a grind, but once we got the wind at our back, it felt loads better. sang SAD! by xxxtentacion in my head the whole time lol, not a good song to run to but it's all mental, as my only viewer Mark Bennett would say 

good run today. ran around the track with mike, hayden, rory, and clayson (from byu) while kasey did his workout, then added on with mike and hayden. 7:00 avg for 7 miles. felt good, and it was super nice to run with people.

ran with kasey and hayden while david biked alongside us. david was stupid and couldn't ride a bike lol so he turned around after like 2 miles, then me and kasey and hayden did dikes no canyon, 7:00 avg for 8 miles. the first 4 miles were awful, it was probably the strongest wind i've ran in cedar before. once we hit the trail and had the wind at our backs though it was nice. good stuff 

first day back with the boys at practice since the injury! so stoked to be back. it was nice to train on my own, and a good decision (because i would've come back way too quickly), but it feels good to run with people again. did 8 mile dikes, then me and josh broke off (cuz he's at reduced mileage too), 6:31 avg, closed in 5:58. small victories. then weights. i know i'm gonna be sore lol, haven't been to weights since like january. rip 

normal warmup, then 8 easy, 7:05 avg, with 6x100m strides on the turf. good stuff. body is tired, gotta recover.

50% on dikes no canyon today, 6:47 avg. super windy again. 8x100m strides after, at about 4:25 pace. felt smooth and good, but now that i'm doing better work again, i'm really tired all the time. it's a truly great feeling though

pre meet ish, even though i'm not racing. did 10 total with 2x400m at 3k ish pace, 72 and 71, with a minute jog in between. felt good to move again

picked up some warmup and cooldown mileage with the boys today. just didn't feel like running very much....in a funk today

this was a bad race haha. i'm recapping these races on November 5th so i don't remember everything from these races. good rust buster, but i wasn't where i should have been at the time.

looking back, this was a really good race for me. if i remember correctly, i came through the mile in 4:56 ish, and it felt really comfortable. when i heard that split however, i think i thought it was too fast, so i slowed the middle part down way too much. this was a good indicator of my fitness; and it's always such a fun trip. 

this was easily the hardest Xc race i've ever raced. the course was at a cross country ski course at about 7,000 feet in the mountains. the hills were insane; steeper and longer than anything i've ever seen. but it was really fun. the times were incredibly slow, but i raced hard. fun trip too. 

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

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

ran 11 today, thought i was going to die. i've felt super sick lately and i felt like passing out. i should've. still got through 7:25 pace. cold out.

still sick. still slow

felt pretty bad today. did 9 with mark. maybe i felt bad because i was running with mark. he's annoying. 

ran 11 with mark again. felt a lot better, although he's still annoying. and old. 7:26 avg. threw in 4x30sec pickups, about 4:40-4:50 pace. felt smooth. mark didn't though. he was struggling 

morning: 3 mile shakeout in the snow

afternoon: we had practice but coach cancelled it again. now we won't meet til january lol. the plan was an 80%, so we did that. i still feel pretty sick, so i absolutely perished. i ran 15:54 for the 3mile tempo, and that's like 45 seconds off my best time in that workout, and i'm in really good shape rn so i shouldn't be that far off. but i won't stress about it; we all get sick. wanted mark to join us but he seemed to scared to do a workout. i think he's in pretty bad shape. 

Ran 8 with mark. Still feeling sick.

Ran 13 for a long run in st george with mark and Spencer. Averaged 6:39. Stilll feeling pretty crappy. I keep coughing. I hope my fitness is okay. Got some red robin after. Been a while

ran a solo 4 mile shakeout. felt fine. that is all

did a bit of a workout by myself today. warmed up a mile, then did 25x1min pickups with 2min recovery, then a 1 mile cooldown. 25 is a rough guess, i didn't keep track. but i did pickups for 8 miles so that sounds about right. kept the effort around 5:10 pace, and recovered at around 6:40 pace. felt pretty good; i think i'm getting over this sickness. good stuff. 6:31 avg for the whole thing

morning: 2 mile shakeout solo

afternoon: 10 miles @ 6:40 pace, ran with mark, spencer and finch. good time. fun running with those guys, except for mark. i still don't know why he insists on talking to me

today wasn't a great day for running for me. my body just felt off all day, and then when i stepped outside and felt the cold and wind, i shut down mentally. attempted a tempo with mark. i died. he died harder, but that's normal. only ran 6 total. yikes. gotta have off days though!

made up for yesterday's crappy effort today. ran 10 solo, 6:20 avg, closed the last two in 5:21 and 5:07. not sure why that felt smooth and good but yesterday 6:06 pace felt like a grind. oh well, good effort today!