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

Warmup, form mile then amother mile at 50%. Felt good for the most part.

Pool workout. Warmup, then 20 min at 80 percent, then 90sec rest, then 10x60sec all out with 30 sec rest then cool down. Good stuff

Warmup and drills, then a mile at 50% again. Wanted more but played it safe because there's still twinges sometimes. Getting better I think. But who knows, I've been saying that for like a month now.

Pool workout. Warmup, then 10 min at 60, then 10x2min at 80 with a minute rest, then 10 min at 60 again, cool down. Good stuff

Warmup drills form mile then a 50% mile. Just waiting for it to feel 100% so i can increase mileage.

Pool workout. Warmup, 10min at 80%, right into 5min at 60%, then right back into 10min at 80%, cool down. Good stuff

No warmup drills or form mile today. 2 miles at 50%, 6:36 avg. Felt great until 1.85 miles, then the feeling started, not pain but a feeling. Must be a good sign?

Park loop with Bryan. 7:05 avg. Felt great through 2 miles, then flared up the last mile. Progress.

Pool workout. 3min warmup, 30 minutes of down at 80 and back at 60, cool down. Good stuff

Warmup, drills, form mile. My mileage is at 2 until further notice. The 800 guys were doing 80 and hills, but my group (the traveling guys) were doing special K's this afternoon except for Mike and Matt, so I asked Coach if I could do a K with them since my mileage allowed it. So I did some strides and then it was a special K so the first 600 was at 5:20 pace, then hammer the last 400. I hit right on thru 600, then a 67 last 400. 3:08. Cooled down for 2. Knee felt great,feeling way out of shape but it'll come back fast.

Pool workout. Warmup, special K simulation, cool down. Good stuff

Warmup and drills. Then 2 miles 50% on warmup loop. Flared up a little bit but it'll be good.

Was in St George to see Boston and coach, so I stupidly ended up running a Lil with the guys. 2.5 at 50%, felt pretty good on the knee, gonna keep chugging along.

Warmup, drills, form mile. Then a mile warmup, and the guys were doing k's so I could do one of them. Hit 2:59, then cooled down to mileage. Knee felt better after I went fast.

Pool workout. 3x3 min, 2x2 min, 8x1 min. Good stuff

No warmup or form mile or drills. Ran from my house to the bathroom at bicen. Got going at a decent clip the last half mile, a little under 6 min pace. 6:26 avg. Knee felt great, not even pressure or twinges until last quarter mile or so. Keep chuggin' along

No warmup drills or form mile. 3 50% with some strides after. Ran into Michael Mike and jquinn so I ran with them for a sec. Knee felt better today than it has in a while.

Drove up to the C to get hiiiigh. Ran 3 50%, 6:33 avg, with about a half mile of strides after. Good stuff.

Good stuff today. Warmup, drills, form mile, strides, then 50/80. Hit the 50 at 6:34 and the 80 at 4:58. Then cooled down a little bit. Knee feeling better. Weights after.

Pool workout. Warmup, 3x5 min, 3x3 min, 3x1 min, cooldown. Good stuff

Drove out to 3 peaks wits bryan. Ran 3 50%. Felt good and the knee felt alright but getting better. I think I can up the mileage to 4 later this week for sure. I love the trails out here. 6:44 avg

Pool workout. Warmup, 2x10min, 2x5min, cooldown. Good stuff

Warmup, drills, form mile, strides. Then a mile warmup and workout: 6x400 with 1:30 recovery jog. Hit 70, 67, 66, 66, 73, 71 for a 68 avg. Mind is there but Body not quite yet. Windy today. Cooled down a half mile. Knee felt great. Good stuff today.

Pool. 30 mins at 65%.

Fun run today. 5 at 50% with Bryan. It snowed this morning and it's awesome here, we went to run park loop but it was too icy so we went to the indoor track, but then we realized we aren't scrubs so we picked up mark and ran to bicentennial and back. Didn't even notice how far we went, my knee felt great. Probably will stick at 4 or 5 miles for a while. Good stuff

Pool. 6x6min

Bit of a small workout today with Bryan. Warmed up to the track and did some calisthenics and a stride. Then ran main street loop with 6x1min pickups w 2min recovery. Good stuff, then cooled down back to my house at 50%. Knee felt great, didn't even notice it til last mile or so.

Pool. 4x10min alternating 60 and 80 percent

Down here in St george. Met up with Boston to run the ridge. Good stuff, knee felt good. Good conversations and a good run with my best friend

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.

Good stuff. Warmup and drills and stride. Then 7 50% on edited dikes. Ran with the guys and then broke off to run with Sean and mark. 6:29 avg, felt good. Knee felt great.

Pool

Workout. Practice was on our own today. I warmed up from my house to Sage drive then did drills. Then started 10x60sec pickups w 90sec recovery jog at 50%. Ran the same route as yesterday. Finished the pickups at about 5.5 miles. Averaged 6:28, with the last 2 miles at 60%, 6:01 and 5:55. Good stuff, feeling more fit than I thought I would be. Knee felt not as good as yesterday but I think I'm almost in the clear. Good stuff

Pool

Met up at my house with Bryan, Mark, Kasey, and Aaron. Did Walmart canyon at 50%, 6:46 avg. Ate a bunch of mozzarella sticks right before so that didn't feel great but good stuff.

Pool