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

ran 11 today, thought i was going to die. i've felt super sick lately and i felt like passing out. i should've. still got through 7:25 pace. cold out.

still sick. still slow

felt pretty bad today. did 9 with mark. maybe i felt bad because i was running with mark. he's annoying. 

ran 11 with mark again. felt a lot better, although he's still annoying. and old. 7:26 avg. threw in 4x30sec pickups, about 4:40-4:50 pace. felt smooth. mark didn't though. he was struggling 

morning: 3 mile shakeout in the snow

afternoon: we had practice but coach cancelled it again. now we won't meet til january lol. the plan was an 80%, so we did that. i still feel pretty sick, so i absolutely perished. i ran 15:54 for the 3mile tempo, and that's like 45 seconds off my best time in that workout, and i'm in really good shape rn so i shouldn't be that far off. but i won't stress about it; we all get sick. wanted mark to join us but he seemed to scared to do a workout. i think he's in pretty bad shape. 

Ran 8 with mark. Still feeling sick.

Ran 13 for a long run in st george with mark and Spencer. Averaged 6:39. Stilll feeling pretty crappy. I keep coughing. I hope my fitness is okay. Got some red robin after. Been a while

ran a solo 4 mile shakeout. felt fine. that is all

did a bit of a workout by myself today. warmed up a mile, then did 25x1min pickups with 2min recovery, then a 1 mile cooldown. 25 is a rough guess, i didn't keep track. but i did pickups for 8 miles so that sounds about right. kept the effort around 5:10 pace, and recovered at around 6:40 pace. felt pretty good; i think i'm getting over this sickness. good stuff. 6:31 avg for the whole thing

morning: 2 mile shakeout solo

afternoon: 10 miles @ 6:40 pace, ran with mark, spencer and finch. good time. fun running with those guys, except for mark. i still don't know why he insists on talking to me

today wasn't a great day for running for me. my body just felt off all day, and then when i stepped outside and felt the cold and wind, i shut down mentally. attempted a tempo with mark. i died. he died harder, but that's normal. only ran 6 total. yikes. gotta have off days though!

made up for yesterday's crappy effort today. ran 10 solo, 6:20 avg, closed the last two in 5:21 and 5:07. not sure why that felt smooth and good but yesterday 6:06 pace felt like a grind. oh well, good effort today!