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

Effort today. The plan was 80 and hills. Wanted a flat tempo but I went to Warner Valley, forgot how not flat it is lol. Good effort still though, warmed up 3 miles, tempoed back and hit 16:37, splits were 5:39, 5:28, 5:27. Then went to the hill on the westbound road and did a mile worth of 15sec hill repeats. Then cooled down a mile. Needed 10 for the day but I'll just make it up later in the week. Happy with the effort today, but not satisfied. Never satisfied

Good day of mileage today. Ran 6 miles 50% at 6:44, then watched my old high school team do their chocolate milk mile, jogged around for about a mile while they were doing that, then ran 4 more by myself at 7:10 avg. No knee pain at all today, first day that's been like that.

What an adventure today. Was planning on a 50% on the roads but ended up doing secret Ridge, Rainbow road, pit of eternal records, little nipple, armory, and boneyard. Lots of technical trails and bushwhacking and climbing, I've missed technical stuff. Slow avg, 7:13, but hard trails. Wanted to see what I had left after all the climbing so I ran the last mile at 60%, hit 5:45. Great stuff today

Officially back to full mileage!!! 12 miles a day. Wow it's been a long process recovering from this injury but I was patient and it paid off. 2 miles easy this morning to shake out, 6:52 avg.

Effort sesh in the rain this afternoon. Traded pickups for some 400m reps on the track. Did a mile of drills, then warmed up 3 miles, then 2 strides. Then did 10x400m @ goal 3k pace with 60sec rest. Goal was to hit straight 70's, and it went pretty well. Hit 71, 70, 69, 70, 70, 70, 70, 70, 70, 68 for an avg of 69.8. Cooled down another 3 miles. First 12 mile day since September! Good stuff today.

Morning: shakeout, 2 easy @ 7:11 avg

Afternoon: met up with jaiden at Warner Valley for some pickups. Did 3 sets of :15, :30, :45, 1:00, 1:00, and back down. Good quick stuff, woke up my legs. 6:41 avg for 8 miles, then drove home and ran 2 more miles, 6:38 avg.

Long run day. Felt absolutely great today. Ran from my house to the river trail and followed it east all the way, then turned around and caught the bridge by maverick and followed it to little Valley back home. Pushed in the last quarter mile ato 5:30 ish pace. 6:18 avg for the whole run. Great stuff today