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

haven't been on the ol' blog in a good long while. not sure why, just wasn't my thing for the last few months. but i've been doing good. training has been going quite well. summer miles were long and plentiful, and i biked a lot. good stuff.

last thursday i did a Bruce protocol to find out what my vO2 max is. i scored quite high on the test, making it to stage 7. my vo2 max is 65. not bad. also found out where my lactate threshold is, and that it occurs at about 85% of my vo2 max, which is pretty good. cool stuff.

today practice was on our own. ran 10 miles solo, just because i haven't ran solo in a while and it felt nice. 6:15 avg

solid workout this morning. 2 mile warmup, strides and drills. then 20x400. first 4 hit 70's with 2:30 rest, next 4 hit 70's with 2:00 rest, next 4 hit 69's with 90sec rest, next 4 hit 69's with 90sec rest, then we had to make the last 4 faster, so we hit 66, 65, 65, 64, with 90sec rest. solid effort, and i felt smooth and good all throughout. cooled down about a mile then sprinted to class because i was late. annoyed with being late to class every day due to practice. good thing we're switching to the afternoon soon.

side note: i've been consistently our 8th/9th guy this season. which is super cool. to be on one of the best teams in the nation is lit. but i just wish i could travel. last year 12 traveled, and of course the year that i'm at my best, the budget only allows for 7 to travel. oh well. 

did a shakeout in the afternoon, 6.5 total. nice and slow. ran from my house to the track where josh was doing the workout because he couldn't come in the morning, cheered him on for a little bit, then ran home. long mileage day today, oops 

nice little shakeout with koy this morning whilst listening to bob dylan. 2 miles from home. it's starting to be my favorite time of the year; from now on, all easy runs are on our own and we'll be going to mesquite for practice every now and then 

2xSouthview trail today with josh, koy, and mark. love when practice is on our own and we can go do whatever 

5 easy this morning by myself. practice seems to be on our own a lot lately 

5 easy again with aaron

2 mile solo shakeout in the morning

Afternoon run with Spencer, mark, Kasey, and Thomas. 6:55 avg for 10.

2 mile shakeout this morning in cedar with Spencer

Workout at night at Dixie state with Spencer. 2mile warm up, then 4x1mile repeats, 1lap jog in between. Hit 4:57, 4:57, 4:54, 4:51. felt smooth and good, and never felt like I had to exert myself too hard. 1milecool down, then drove back to spencers house and ran 3 more miles.