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

Morning: steeple.

Afternoon: south view trail with Kasey Mark Josh and Mike, 7:50 avg. Single-track and technical and elevation gain makes for sore legs, very tired.

Warmup then "50%", 6:29 avg. The guys like to pick it up and go sub 6 for our easy runs, not a fan so I usually hang back. Cam was with us today, that was fun. 7x strides after. Not bad

60%. Warmup, then 1 mile warmup, then got after it on farm run. The guys really pushed it today, probably because cam was with us, because the first mile was sub 5:40, then from then on out it was sub 5:30s, I fell off the pack at mile 4 and had to drop out at mile 6, people dropped out before that, and Josh and George and cam dropped out at 6.5. Only 4 guys finished it, the pace was hot and the wind was crazy, I guess you had to be really tough today, and I wasn't there, but for the 6 miles of tempo that I did do, I averaged 5:53, so not bad. Cooled down 2 miles, last one with the orem twins, I've missed those guys.

Long run on the trails in St George, 13 miles at I believe a 7:10 avg. Not bad for the trails

4 days of speed this week. Today was 80% and hills. Warmup and drills, 2 mile warmup, workout, then 2 mile cooldown. Not bad for my first 80 since september, I hit like 17:20, the time is slow but my effort was for sure there. Next time I'll beat that workout PR (15:58). Then hills, 3x (15, 20, 25sec). Good stuff.

Day 2. Warmup, 2 mile warmup, 8x1k @ 2:47-3:20 with 1min recovery (last 2 at 45sec recovery), cooldown. Not a bad workout, the 1 min rest was hard though. Averaged 3:16, well within the range, and closed hard on the last one. Cool to note that this was a quicker average than 2 weeks ago when I only did 5x1k with 2min rest. Fitness is coming back. Good stuff from everyone today

Day 3. Warmup and drills, 3 miles warmup, strides, 3xMile @ 4:55-5:05 with 1 lap jog in between, mile cooldown. Feeling it, haaaard today. Hit 5:01, 5:17, 5:12. Averaged 5:10, not in the range but the effort was there; getting fitter. Gotta really focus up for that 5k at UNLV; I know I shouldn't set my goals high but I'd love to hit a PR. Cooled down, then did some drills on the water barrier for steeplechase.

SPEEEEEED. Warmup drills and strides, 3 miles warmup,then the plan was 4x400m at mile pace or faster with 4 min rest, 4x200m at same pace with 1 min rest, then 8x100m at same pace with 15sec rest. Hit 62, 63, 65, 64, then 32, 32, 32, 30, then Coach cut the 100s for everybody, which was a little disappointing because I was feeling good, but he knows what's best. Cooled down after. Legs are tired, but this was a solid conclusion to 4 days of effort (opportunity).

On our own today, 50%. 9 miles on dikes, 6:46 avg. Felt good, legs are tired but that's to be expected.

Woke up and my glasses were covered in blood, same with my blanket, and i coughed blood all morning, coughed blood on the run too, really weird. I dont think it affected me too much though. Solo dikes with no watch, if I had to guess based on effort I'd say I averaged about 6:55. Tired the whole run pretty much, but it was good tired. This was a solid week, time to bump up the mileage back to 11 or 12 next week, and get that track 5000m debut at UNLV in the books.

Solo dikes again. 6:39 avg. Holy freaking hot today; I'm from stg so I shouldn't say this but mid 60s has never felt so hot. Gotta hydrate

Morning: easy 2 mile shakeout

Afternoon: met with Kasey, mike, mark, and George to run. Ran up by the reservoir and the temple, then Kasey and George pursued their hilly route while me Mike and mark went reverse park loop to finish. 6:54 avg, hot again today, got me feeling drained. Turns out I'm doing the 5k and 1500 at unlv, rip to My legs but I'm excited!

Wow, rough. Wasn't expecting a 60% today. Windy as usual on farm run. Warmup, drills, warmup mile, then started. I stopped to puke 3 times without stopping my watch, still averaged right around 6 flat for the 8 miles of tempo, so within the range by a longshot, but not where I want to be. Gotta keep digging and keep pushing myself. Cooled down, then training room and chill. Wanted to hit an ice bath but the gymnasts were using it, man they're gorgeous so they needed it more than me lol.

50% with strides. Warmup, then went around main street loop to bicent. 6:36 avg, then strides, did 13 out of 15 of them, had to cut it bc I was feeling a little light headed. Better not to kill myself during race week. Good stuff

Warmup, drills, and mainstreet loop, 7:37 avg. Nice recovery pace before we head down to Vegas.

Afternoon: pre meet down at unlv. 3 miles, then 2x400 at 2 sec quicker than 5k pace, hit 69's. A Lil too quick but felt good. Then 3x70 ish meter starts, then cooled down a mile. Feeling good, legs a little tired but gotta learn to race on legs that aren't always fresh. Pumped for tomorrow!

UNLV invite. Raced the 5k, 1500, and 4x4. Today was really a glorified workout, the meet wasn't very serious and my paces and times ended up being really tempo-esque with hard finishes. Wasn't fun being back to the 90 degree weather. Legs were heavy all week. Not even sure what my times were on any of them but the 4x4, I know I split a 59 lol. Fun first collegiate track meet, but nows the time to focus up for San Francisco.

Legs tired, did a litle core and light lifting. 

Warmup and drills, then 50% on dikes, 6:32 avg. Felt good today despite crazy wind. 4 days of effort starts tomorrow.

First day of effort this week. Warmup and drills, 1 mile warmup, 24x400m starting at 10k pace with 30sec rest, then 5k pace with 45sec rest, then 3k pace with 1min rest, then mile pace with 1 lap jog rest, so sets of 6. 10k set I averaged 75's, then 5k set I should've pushed hardee, averaged 74's, then 3k set was good, 72 avg, then mile set was a little slow, 69 avg but hit 70, 69, 69, 69, 68, 67. Small cooldown. Aerobically I felt great today, but those mile pace sets have gotta get faster, that'll just come when we do harder speed I guess. Good stuff today, averaged 72.5 for the whole thing, so right around where I want to hit for my 5k. Did that for 24 laps, so that should be a mental boost come race day.

*little side note, right before rep #22, coach said something that really stuck with me, he said "if you don't give it today, don't expect it tomorrow". Coach is full of little wisdoms like that but this one really got to me.

Day 2. 60% in the wind and the rain, made for a grinder! Warmup, drills, mile warmup, then got after it on farm run. Splits were 5:54, 5:52, 5:45, 5:42, 5:45, 6:19 (hit the wind and uphill), 6:17, 6:13. Koy and I had a good system of exchanging leads in the wind and it helped a ton. Avg of 5:58. Probably my strongest windy 60 yet. Stayed mentally tough today and remembered coach's quote from yesterday.

Day 3 of effort, another good one! I heard that we were doing 80 and hills,and I was kinda right, minus the 80. Just a hill session in the snow and wind, really fun, hard grind. I miss hill sessions. Warmup and drills, 3 mile quicker warmup, 2 miles out to the hill by the reservoir, then the workout was 6x25sec, 6x15sec, 6x10sec, recovery back to the start. Felt smooth and fast, forgot to take my tums so there were some stomach issues but other than that it was a great workout and effort, stayed in it mentally, much needed for that closing speed. Cooled back down to the school. Good stuff today

Last day of effort this week. Warmup, drills, 3 mile warmup, then the workout was 1000m @ really fast, 800m at faster, 500m at faster, 400m at whatever you've got left. 4min recovery between everything. Hit 2:49, then choked the 800 lol hit 2:22, then 1:23, then 1:03. Good hard speed! Cooled down 2 miles. Solid week!

Saturday long run. 12 on dikes and extended to Willowbrook, 6:46 avg. Good end to a solid week! Excited about where my fitness is right now.

Warmup, drills, and a snowy dikes 50%. No watch, but based on effort and what the guys hit I'd say I averaged somewhere between 6:20 and 6:35. It shouldn't snow in March ugh.

Kind of a weird day of running. Practice was on our own today. Did 7 on main street with park extension, 6:40 avg, then did a mile warmup for steeple practice, then about 1.5 at steeple practice, then cooled down another 1.5. Turns out I may not do the steeple this year, which is actually awesome lol I don't wanna do it

Legs were really sore for today's workout due to stupid steeplechase. Warmup and drills, 3 mile warmup, 6x800 at 5k pace with 2:30 rest, 2 mile cooldown. On paper this shouldn't have been hard, but my legs are just so sore! Hit 2:33, 2:22, 2:31, 2:24, 2:27, 2:29. Kind of inconsistent but adds to about a 15:20 5k which is what I'm entered in for UVU. 2 mile cooldown. Gotta recover up for this race

Pre meet for UVU. 3 mile warmup, drills n strides, 2x400m at 5k pace, hit a little too quick because the soccer girls were doing plyos on the field so naturally we went quicker, hit 69 and 70. Then 3x50m starts, then cool down. Legs still tired, but I've got a day.

3 mile shakeout in the rain up in orem

Shakeout in the morning. Getting stoked for this 5k

UVU invite 5k. Warmed up and felt good, raced a few of the old high school nemeses so that was cool. Pretty windy on the backstretch, but I tried not to let it get to me since we train in crazy wind. Gun went off and got out well, into second behind nico from byu. Settled a little more bc he was gonna go rly fast. First mile in 5:02 ish, so very conservative. Stayed in a nice group with me, koy, Colton rimann, and Adam Jensen. 2 miles in 10:0x, I believe 10:05. Then my soreness caught up to me and I lost it mentally, sort of a choke. Finished in 16:10 I wanna say, not sure what the open time was but Scott Houle told me I altitude converted to a 15:48. It's a season best by 44 seconds. Pretty stoked on it, considering my many setbacks of freshman year. Next up is the 1500 at Pomona in california, gonna work on some speed so I can close that last mile of the 5k! Then I'll hit another 5k, either at bryan clay, mt sac, or long Beach. At this rate I should be under 15 by the end of the season.

Cooled down a lot of miles. Optimistic for the season