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

Went a little over mileage, oops. Tryna get 6. Ran main street loop 50% with aaron. Felt good so I went 60% the last 2 miles, 6:07 and 6:05. 10x100m strides after. Felt good in the rain, knee felt great as well. Good stuff

Pool. 30min @  75% ish, then 8x60sec @ 80% w 30s rest.

Workout today. Warmup, drills, form mile, strides. Then a 2 mile warmup, then 3x1000 with 1:30 recovery jog,then 3x400 with 30sec recovery jog. Hit 3:07, 3:09, then blew up and ran 3:19. Then hit 73, 74, 73, then a 1mile cooldown and ice bath. A little rough but it was my first full workout back.good stuff

Accidentally went over again. Warmed up and ran 6 50% out to the boneyard, avg pace 6:33. 10xStrides after. Good stuff, knee felt better than yesterday

Workout. Warmup, drills, stride. Then half mile warmup and the plan was 5 miles at 60%. I got 3 miles in and realized I was gonna blow up hard the last 2 miles so I broke it up into a 3 mile tempo and 2 mile tempo. Hit 17:20 for the 3mile, 5:46 avg, then 11:29 for the 2mile, 5:44 avg. About 4min rest between the two. Then cooled down a half mile. Did this all on hidden Valley and spectrum. I'll admit, today was a bit of a mental battle loss, but I feel like it was smarter than having a strong 3 miles and then blowing up the last 2. Solid effort.

50% out to Sunriver and back. 6:28 avg. Knee felt great

Ran jaidens workout today. 2 miles warmup with some drills, then 1 2 3 4 3 2 1 pickups with equal recovery, mile cooldown. Good stuff, I think I can feel some fitness coming back and jaiden is looking really fit, which is exciting for next year! I can't wait to be teammates with him again.