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

Morning: 2 easy shakeout on 2 mile loop

Afternoon: 10 50% with josh in the blizzard, no watch but felt like maybe just under 6:30 avg? Felt good, despite the disgusting weather.

Morning: 2 easy shakeout in St George, on the old 2 mile warmup route.

Afternoon: this is a special week, were traveling but were also doing 4 days of effort, so hard week! Today was day 1. Warmup, drills, strides, then the workout was 12x500m w 90sec rest, goal range 1:25 to 1:32. I averaged 1:28.6, which is 14:45 5k pace. Felt strong today, worked on surging and responding to surges, and being strong in the wind. Cooled down. Good stuff today

Was gonna do a shakeout this morning, but i knew that we would do a longer session in the PM. Today was good, day 2. Warmup, drills, then the workout was 4 miles @60%, then 5x(40, 30, 20)sec hills. Good stuff, the first 2 miles of the tempo were on the track, so naturally they were quicker, hit 5:37, 5:34, then turned out on to the road to home depot and got gapped a little bit by the pack, but i reeled in george so it wasnt bad. 5:54 avg for the tempo, then made sure to push the hills. Cooled down back to the track. Good stuff today

Not a solid day today. Workout was 3x600m at 1:30-1:35 goal pace w 90sec rest. Today showed how much i lack in speed! Hit 1:35, then downhill from there, i think i averaged about 1:43 ish. Legs are really tired, gotta recover up for this race on saturday.

Pre meet down at Pomona pitzer college, where will Leer went to school. Ran there from the hotel, then did the classic 2x400 at 1500 pace, hit 66 and 63, then 3x50m starts, small cooldown. Felt smooth and the lungs felt good, sea level ya know.

Shakeout for 1.5 ish miles this morning

Race day! Warmed up with the guys and felt good. Watched races and Eric and Bryan got dubs in their heats so I had to continue the streak. Gun went off and I got out well, right into 1st place, and NO ONE went with me. I lead the race wire to wire and finished first in 4:17.39, a season record I guess. I'm stoked because I won and got a shirt, but I know I could've gone faster if I was in a faster heat. I won by 4 seconds for God's sake. It's all good though, my competitive juices are back and I think I'm getting my mojo back. Mileage after and donuts. Good stuff today