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

Week starting Apr 16, 2017

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDucote's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2016201720182019
15% off for Fast Running Blog members at St. George Running Center!

Location:

Cedar City,UT,

Member Since:

Sep 26, 2016

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

High School:

800m: 2:02 (Region 9 Champs 2016)

1600m: 4:29 (Utah 3A State Champs 2016)

3200m: 9:43 (Utah 3A State Champs 2016)

5k XC: 15:39 (Nike Southwest 2015)

College:

1500m: 4:17 (Pomona Pitzer Invite 2017, Injured at the time)

5000m: 15:30 (Steve Scott Invite @ UC Irvine 2017, injured at the time)

6k XC: 19:15 (Color Country Invite 2017)

8k XC: 25:30 (UC Riverside Invite 2018)

10k Road: 31:57 (Deseret 2017)

Short-Term Running Goals:

GET COMPETETITVE AGAIN

 

Long-Term Running Goals:

win stg marathon 

Personal:

Exercise science major/FORMER student athlete at Southern Utah University. Currently in my senior year, planning to graduate Spring 2020.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
51.00
Adidas Supernova Sequence Miles: 44.00Nike Zoom Streak Miles: 4.00Saucony Carrera Miles: 3.00
Total Distance
6.50

Ran 6.5 easy w bryan. Legs are still really sore from squaw, so i cut mileage. Also this is gonna be a 4 days week, so it was smart to run easier today

Adidas Supernova Sequence Miles: 6.50
Add Comment
Total Distance
10.00

Day 1 of effort, great workout today. 80% and hills in the staggering wind. The tempo time was pretty slow, but my place on the team was stellar (6th), and the effort was definitely there. The wind just made everyone slow today. Then the hills were 4x (15, 20, 15sec). But then coach said that he would blow the whistle once the back guys got to a certain marker on the hill, so they ended up being more like 18, 23 seconds. On the second one I fell hard, but I blasted up and finished second behind kasey lol, because during a race you gotta recover if you fall. Good stuff from everyone today

Adidas Supernova Sequence Miles: 10.00
Add Comment
Total Distance
10.00

Day 2 of effort today. Twas a good one. 12x400m with 45sec rest, first 4 at 10k pace, next 4 at 5k pace, last 4 at 3k pace. I did these a little too quick, averaged 73's for the 10k set, 70's for the 5k set, 68's for the 3k set. Goooood stuff

Nike Zoom Streak Miles: 4.00Adidas Supernova Sequence Miles: 6.00
Add Comment
Total Distance
12.00

Day 3 of effort today, good workout again. Good ol 60% in the wind, with strides 10 strides after. We did a revised route. We started on farm run, but then instead of turning left into the deathtrap, we turned right to end of the world. Splits were 5:56, 5:58, 5:52, 5:45, 5:50, 5:39, 5:33, 5:32. Good negative splitting, haven't done that in a while. Strides were good after; good to train the body to go faster after a hard effort.

Adidas Supernova Sequence Miles: 12.00
Add Comment
Total Distance
9.00

Last day of effort this week, some good hard speed. Warmup, drills, strides, and the workout was 2x (400, 300, 200) w 2min rest, 4min rest between sets, then 6x150 buildup, where we start the first 50m at about 1500m pace, then all out the next 50m, then cruise in the last 50m. Good effort today, first set went 64, 47, 29, second set went 63, 47, 28. Didn't time the 150s. Gooood stuff today

Saucony Carrera Miles: 3.00Adidas Supernova Sequence Miles: 6.00
Add Comment
Total Distance
3.50

Ran 3.5 down in st George, gonna run more later today

Adidas Supernova Sequence Miles: 3.50
Add Comment
Total Distance
51.00
Adidas Supernova Sequence Miles: 44.00Nike Zoom Streak Miles: 4.00Saucony Carrera Miles: 3.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: