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

Legs tired, did a litle core and light lifting. 

Warmup and drills, then 50% on dikes, 6:32 avg. Felt good today despite crazy wind. 4 days of effort starts tomorrow.

First day of effort this week. Warmup and drills, 1 mile warmup, 24x400m starting at 10k pace with 30sec rest, then 5k pace with 45sec rest, then 3k pace with 1min rest, then mile pace with 1 lap jog rest, so sets of 6. 10k set I averaged 75's, then 5k set I should've pushed hardee, averaged 74's, then 3k set was good, 72 avg, then mile set was a little slow, 69 avg but hit 70, 69, 69, 69, 68, 67. Small cooldown. Aerobically I felt great today, but those mile pace sets have gotta get faster, that'll just come when we do harder speed I guess. Good stuff today, averaged 72.5 for the whole thing, so right around where I want to hit for my 5k. Did that for 24 laps, so that should be a mental boost come race day.

*little side note, right before rep #22, coach said something that really stuck with me, he said "if you don't give it today, don't expect it tomorrow". Coach is full of little wisdoms like that but this one really got to me.

Day 2. 60% in the wind and the rain, made for a grinder! Warmup, drills, mile warmup, then got after it on farm run. Splits were 5:54, 5:52, 5:45, 5:42, 5:45, 6:19 (hit the wind and uphill), 6:17, 6:13. Koy and I had a good system of exchanging leads in the wind and it helped a ton. Avg of 5:58. Probably my strongest windy 60 yet. Stayed mentally tough today and remembered coach's quote from yesterday.

Day 3 of effort, another good one! I heard that we were doing 80 and hills,and I was kinda right, minus the 80. Just a hill session in the snow and wind, really fun, hard grind. I miss hill sessions. Warmup and drills, 3 mile quicker warmup, 2 miles out to the hill by the reservoir, then the workout was 6x25sec, 6x15sec, 6x10sec, recovery back to the start. Felt smooth and fast, forgot to take my tums so there were some stomach issues but other than that it was a great workout and effort, stayed in it mentally, much needed for that closing speed. Cooled back down to the school. Good stuff today

Last day of effort this week. Warmup, drills, 3 mile warmup, then the workout was 1000m @ really fast, 800m at faster, 500m at faster, 400m at whatever you've got left. 4min recovery between everything. Hit 2:49, then choked the 800 lol hit 2:22, then 1:23, then 1:03. Good hard speed! Cooled down 2 miles. Solid week!

Saturday long run. 12 on dikes and extended to Willowbrook, 6:46 avg. Good end to a solid week! Excited about where my fitness is right now.