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

Practice was on our own today. Warmup, drills, then did my 50%. I'm at 8 miles today so I did 8. I did dikes without the canyon, then finished up on the grass loops. Avg 6:25. The knee flared up a little bit on the downhills but other than that it was great. Gonna slowly build back to 12 a day. I'm sick of my knee feeling like this and having to like worry about if there will be a run where it doesn't hurt, but I guess I did that with my hip over the summer and it just randomly went away so let's hope it's like that. 

Pool workout with the girls. 5 min warmup, then 5 on, 3 off, 4 on, 2 off, 3 on, 90sec off, 2 on, 1 off, 1 on, 30sec off, 5 on, 3 off, then 3 on, then cooldown. Felt nice and the knee felt better after it. 

Core

Warmup, drills, form mile. My mileage was supposed to be at 8 again today, lol that didn't happen. Mile warmup then 8 mile 60% on farm run with George nano and mark. Splits were 5:51, 5:47, 5:50,5:49, 5:50, 6:12, 6:12, 6:14 (the uphill miles). 5:59 avg. Man I felt out of shape but I'm getting back. Knee hurt on the Cooldown. 

Pool workout. 35 minutes at 60%. Felt good. It's looking like I'm gonna have to take a longer break for my knee depending how I feel tomorrow. Either way I'll be happy, because if I have to take a break then I can train fresh for indoor after, and if I don't then I can go to Cal State and wreck. 

Its official now, I'm starting a 2 week break and gearing up for indoor after. This will be good because I have some good goals for indoor, and it was hard to set goals for my redshirt cross country season because I didn't really have real races to run. So I'm not wasting this season, it was great learning experience and I know what it takes to be great here now. This morning I biked on the stationary for 30 minutes. 

Pool workout. 5 min warmup, 5x5 min with first 3 min at 60%, then last 2 at 80% with 90 second rest in between, then 4x60 sec all out with 60 sec rest, 5 min cooldown. Good stuff. Saw Dutch today, he's definitely the best massage therapist I've been to. He said my problem is muscular, which is a good thing because that heals quickly. 

Went to see Dutch again, he did the same thing as yesterday. He's really optimistic about what my problem is which makes me happy. Also he said he could land me a gig at any place in utah if I were to start a band (which I'm almost there btw), he's the coolest dude. He's drummed for like 9 bands, massaged multiple olympians, and we just talked about music the whole time, it was dope.

Pool workout with Paul. Hard one today. 5 min warmup, 8x3:00 at 80%, 60sec rest, then 5x60 sec all out with 30sec rest, 5 min cooldown. According to Dutch, I should be good to try running on Saturday, but I want to play it safe and probably start on Monday. 

Nothin today. Gonna do some core and maybe some light lifting 

As per Dutch's instructions, I ran a mile. It mostly felt good. Ran with Jaiden, miss that guy.