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

Evening: 3 easy shakeout, 7:45 avg on grass

Morning: 3 easy shakeout on grass, 7:45 avg. Practice was moved to 3pm today

Afternoon: another big boy workout that I'm really proud of. warmup drills, strides, form mile, 1mile warmup, then the workout plan was 12-16x400m on the grass, goal range 60-67, with a 5min rest, last 4 on the track, same rest and pace. When I heard this I thought the 5min rest was gonna make it so easy, boy was I wrong. It was a grind! stuck in the pack for the whole thing; most of the team dropped out, the only people who did 16 were mike josh and liam, then me and koy did 14. Hit 67, 67, 67, 67, 67, 65, 68, 66, 67, 67, 66, 67, 65, 64. Man the turns on the long grass were a killer, but today I can say with ease that I ate the bar. Cooled down for like 2min. Good stuff! 

Afternoon: practice on our own. 10 at 50%, 7:00 avg. Felt dehydrated and fatigued, I couldn't see straight. Rest up and then workout tomorrow

Morning: 2 easy shakeout, 7:40 avg

Afternoon: easy run with the boys, 10 miles of park loop, 6:55 avg. Good times

Morning: 2 easy shakeout, 8:00 avg

Afternoon: a bit of a bad day. workout was 5x2k on grass, i ended up doing 2 of them. i hit the first one on pace, same with the second one, but i told coach that i had a stomach cramp so he cut me from the workout. makes no sense but it's whatever. hit 6:54 and 6:22. cooled down for mileage. 

No time for a morning shakeout

Evening: mountain run with the boys, kasey aidan Hayden mike Aaron and Dylan. 6:33 avg, closed quick. Snowed on us a few times pretty hard. Good run, felt good to get back at high altitude.

Night: 11 miles on the dike, 6:50 avg. Felt too crappy for a long run, so I listened to my body. No need to push it since my next race isn't til January lol.