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

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.