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

Solo early long run. 13 total. Southview to the track, 8:00 avg, closed in 5:20. A time-on-your-feet kind of day.

morning: 6 total, 6x1min pickups. felt like absolute garbage, got out and it was too hot. weights after.

evening: better! 6.5 total, 2mile push (6:05, 5:24), then 3x1min and 1x2min pickups, those at about 5:00 pace. 

No weights in the morning. Drove out to Navajo, did 9 with Mark and Kasey, 6:40 avg. Good run with good friends.

12 mile long ish run effort with kasey and mark, 6:57 avgon dikes. Nighttime runs, man.

morning: 3 easy @ 7:25 avg. Weights after.

evening:  8 on dikes @ 7:05 avg. hard day for some reason

Did not think I had this long run in me! 15 miles @ 6:39 avg, dikes to end of the world. Great stuff! 

Did 5 and 5 on saturday and sunday, but i'm putting it here as 10 for the sake of organization.

Start of fatigue week lol. tempo. 3mile warmup, 4mile tempo, 3mile cooldown. Hit 5:44 avg. Weights after.

evening: 3 more miles and sports with a good group.

Hill session. warmed up to the base of drop the city boy, then did 30sec sprints up until the top, with 1:30 recovery. Then closed in 5:49 back home. Weights, then 2 miles after.

Walmart canyon with a push of about a mile @ 6:15 pace back up heartbreak hill. Strides after, 6:33 avg for 9 miles.

3 miles with josh and aidan after weights. 

Kilometer session. 8 total for the morning. that means the nasty 8-6 double. 3 ish total mile warmup, 3x1k hitting 3:04, 3:03, 3:00 with a lot of recovery in between, probably 4 minutes haha. Then 3x200m hitting 31, 30, 29, with a good amount of recovery in between those as well. Then a 100m in 14.38. Lots of recovery and not too much volume, it's dangerous to push the summer too hard. Weights after, lots of quad stuff. Sore.

evening: 6 easy on main street with park, 7:03 avg. 

morning: 9 at really slow recovery pace with mark, we're all sore. dikes at 7:48 avg. needed it.

evening: 5 on main street with kasey and mark, 7:55 avg. slow, still needed it.

fun morning! celebrating the grand opening of cedar's new running store, Mike's running. trying to get a job there. The owner likes all of my runs on strava haha, he loves the suu guys. they had a 2mile fun run that we participated in, kinda ran fast tho lol. did a mile warmup, then the first mile of the fun run was 5:17, then bryan and I chilled on the second and ran like 9:00 lol. then another mile with bryan and mark. Need another 10 tonight to conclude fatigue week!!

5 easy on modified mainstreet loop, 6:46 avg. Slept too late so no weights this morning. I'd like to go up on the mountain for my second run today

Evening: traded the mountain run for some 400s at night with Josh. 4 mile warm-up, 8x400m with 1:30 recovery, then raced an all out 100m with Josh lol, then 1 mile cooldown. Averaged 1:11's, felt pretty controlled and borderline easy. Good stuff!

3 easy to shakeout this morning, 7:24 avg. Then weights, did a lot of sprints.

Evening: 10 miles up on the mountain with Josh, kasey, and mark. Gooood run and good times with my friends, 6:39 avg on the rollers up at 9200 ft. Closed in 5:57, felt smooth and strong. Beautiful day

Morning: 3 easy easy easy shakeout, 8:14 avg with mark and Bryan.

Evening: good run with kasey, 10 on dikes. Tempoed the last little bit, hit 6:08, 5:56, 5:51, 5:32, 4:55 (included some strides in that mile). Good stuff tho! Love running at night. 6:26 avg for the night

Morning: 3 shakeout with Bryan, 7:08 avg.

evening: played some basketball before this sort of a weird workout, spontaneous. 4 mile warmup, then a hard 800m on the track, then about 4min rest, then a mile @tempo pace, then cooldown. Hit 2:09.62, then 5:21. Not bad, good to run harder on tired legs. 

Long ish run effort. 12 miles up on the mountain with Josh, 7:03 avg but closed hard. Started pouring and lightning when we were up there, kinda scary but oh well. Love being at 9200 ft. Confidence for deseret!

Ran 10 and a quarter this morning on little black mountain loop with my old high school coach, coach fielding. Good conversations and nice to catch up. Good recovery pace finally, 7:26 avg.

9 pm: 3 shakeout miles with Josh up in midway, 6:58 avg. Josh warned me about a lot of skunks during this run, so I was on edge the whole time lol. Gonna see what I can do in this race on Monday after another solid 80 mile week!

Sunday: I like to consider Sunday the end of the week, so I'm putting this 3 mile shakeout here for this week's mileage. 3mile shakeout with Josh, ready to race!

DES NEWS! I was stoked for this race all summer. Love local road races. The goal going into this was just sub 32 minutes. Warmed up with Josh, about 2 miles with strides and drills. Then the race starts, and I settle right behind Nico and Josh and the other BYU guys. Ran with Colton Riemann for a sec, he pulled away quite early, thought I'd go with him but I've never raced a 10k before so I was a little more conservative than I should've been. No watch, no mile splits. Ran in no man's land for a while, then a BYU guy came upon my shoulder, and I raced with him til the finish. He gave me two mile splits, 5:03 and 5:15. Then we caught Travis Feeny, future teammate. Ran with him for a while, then he outkicked me to the finish by a second. Finished in 31:57, tasty lil PR and achieved my goal. Threw up right at the line lol. Cooled down after with Travis. Great race today, Josh was second in 29:33! That's what he wanted too so good stuff from both of us today. Start to a good vacation with Josh, uo next is summiting timp, then glass animals concert on Wednesday.

Taking 2 days off from des news, incredibly sore and I don't want to risk anything right before the season. I did, however, see glass animals with Josh last night, and it was electrifying. They are so much better live than one would think

Day 2 of rest. This will be good, this week will prepare me for lower mileage in August, to get ready for harder workouts when practice starts

9 this morning with Aaron and aidan, dikes at 6:47 avg. Calves incredibly sore still, but can't waste any more time off. Might run more later, who knows.

3mile shakeout solo this morning, 6:33 avg. Feeling less sore

Nighttime: 10 on daisy main street and park, ended on the track. 6:50 avg with the guys. Good run, still tight and feeling deseret

Mud run on the mountain. Kinda felt like crap. 6:39 avg with cam kasey mark and Josh. Next will be good, getting back into the routine after that race. Practice starts soon!

3 easy shakeout

Morning: 4 mile shakeout with mark and Bryan, easy 8:03 avg. Goal is 85-90 miles this week, with every longer run up on the mountain. we'll see how it goes

Afternoon: day 1 of mountain week. 10 with mark and kasey, 7:08 avg. Saw lots of deer and elk, dope!