Just tryna eat the bar Running Blog at FastRunningBlog.Com http://Ducote.fastrunningblog.com/ Fri, 20 Oct 2017 21:09:54 FeedCreator 1.7.2 Fri, Oct 20, 2017 http://Ducote.fastrunningblog.com/blog-10-20-2017.html No time for a morning shakeout Evening: mountain run with the boys, kasey aidan Hayden mike Aaron and Dylan. 6:33 avg, closed quick. Snowed on us a few times pretty hard. Good run, felt good to get back at high altitude. Fri, 20 Oct 2017 06:00:00 Thu, Oct 19, 2017 http://Ducote.fastrunningblog.com/blog-10-19-2017.html <p>Morning: 2 easy shakeout, 8:00 avg</p> <p>Afternoon: a bit of a bad day. workout was 5x2k on grass, i ended up doing 2 of them. i hit the first one on pace, same with the second one, but i told coach that i had a stomach cramp so he cut me from the workout. makes no sense but it&#39;s whatever. hit 6:54 and 6:22. cooled down for mileage.&nbsp;</p> Thu, 19 Oct 2017 06:00:00 Wed, Oct 18, 2017 http://Ducote.fastrunningblog.com/blog-10-18-2017.html Morning: 2 easy shakeout, 7:40 avg Afternoon: easy run with the boys, 10 miles of park loop, 6:55 avg. Good times Wed, 18 Oct 2017 06:00:00 Tue, Oct 17, 2017 http://Ducote.fastrunningblog.com/blog-10-17-2017.html Afternoon: practice on our own. 10 at 50%, 7:00 avg. Felt dehydrated and fatigued, I couldn't see straight. Rest up and then workout tomorrow Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 http://Ducote.fastrunningblog.com/blog-10-16-2017.html <p>Morning: 3 easy shakeout on grass, 7:45 avg. Practice was moved to 3pm today</p> <p>Afternoon: another big boy workout that I&#39;m really proud of. warmup drills, strides, form mile, 1mile warmup, then the workout plan was 12-16x400m on the grass, goal range 60-67, with a 5min rest, last 4 on the track, same rest and pace. When I heard this I thought the 5min rest was gonna make it so easy, boy was I wrong. It was a grind! stuck in the pack for the whole thing; most of the team dropped out, the only people who did 16 were mike josh and liam, then me and koy did 14. Hit 67, 67, 67, 67, 67, 65, 68, 66, 67, 67, 66, 67, 65, 64. Man the turns on the long grass were a killer, but today I can say with ease that I ate the bar. Cooled down for like 2min. Good stuff!&nbsp;</p> Mon, 16 Oct 2017 06:00:00 Sun, Oct 15, 2017 http://Ducote.fastrunningblog.com/blog-10-15-2017.html Evening: 3 easy shakeout, 7:45 avg on grass Sun, 15 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://Ducote.fastrunningblog.com/blog-10-14-2017.html Wowzers, probably one of the worst races of my life. The course was garbage, it was muddy and snowy and 28 degrees outside, I fell a bunch of times, it was windy, and I just really didn't go into it with a racing mentality. I'm sick of racing 6k and 5k for cross, I'm an 8k man. Gotta stop whining though, sometimes you eat the bar and sometimes the bar eats you. The bar dined on me today. Not gonna put too much stock into this race, there are a lot of factors that made it not an ideal race. I guess I'm too spoiled, so used to sea level and manicured grass. The fitness is in me, just gotta show it in a real race. Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://Ducote.fastrunningblog.com/blog-10-13-2017.html Early morning: easy 3 shakeout Evening: pre meet up in Pocatello, 6 total. Did a 500 instead of a k because of the way the course is. Starts after. Kind of a rough course, lots of hills and long ones too. Gonna be a grind. Small 10min cooldown. Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://Ducote.fastrunningblog.com/blog-10-12-2017.html Probably ran a little too much after taking time off haha, it's all good, my foot feels good. 8.5 total, 50% with 6x30sec pickups, 90sec rest. Did it on grass, felt good and strong. Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 http://Ducote.fastrunningblog.com/blog-10-11-2017.html <p>no running still. did a pool workout instead, but ran to the pool and my foot felt decent, so i&#39;ll run tomorrow. gearing up for the race this weekend, gonna try to go for the individual W.</p> Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 http://Ducote.fastrunningblog.com/blog-10-10-2017.html <p>No running, got a little bit of foot pain so I&#39;ll be taking the next 2 days off</p> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 http://Ducote.fastrunningblog.com/blog-10-09-2017.html Morning: good workout today! Warm-up drills and strides, then 2mile warm-up, then 9x800m goal range 2:24-2:28, 2:30 rest, then 2x400m, goal range 65-69. Avg of 2:25, then hit 66 and 64. Huge pack of guys finished today, solid workout and I felt amazing. .5 mile cooldown. Great stuff from everyone today! Mon, 09 Oct 2017 06:00:00 Sun, Oct 08, 2017 http://Ducote.fastrunningblog.com/blog-10-08-2017.html Night: easy 3 shakeout on grass. Felt nice Sun, 08 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://Ducote.fastrunningblog.com/blog-10-07-2017.html <p>Morning: RACE DAY. Our race was set for 845 but didn&#39;t start til 10 cuz cold lol. Warmed up watching the ladies, did strides and spiked up and got to it. Gun went off and i got out behind the lead group, then stayed there on the uphill and went to about 5th during the downhill. Started losing contact about 2.5 in, battled some dudes on the uphills, then got outkicked with 20m to go. It&#39;s all good, I&#39;m confident in my endurance, just gotta work on that finishing speed. Cooled down then ate some dennys with Mitch, an old friend. Good day, and it&#39;s not even over</p> <p>Afternoon: 6 easy with the recruit and some others, 7:50 avg. feet are tired</p> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 http://Ducote.fastrunningblog.com/blog-10-06-2017.html Morning: pre meet. Jogged to practice from home, .5 mile. Then warmed up with drills and ran 5 easy on main street loop. Then pre meet, 1k @3:12, then 3xStarts. Then jogged a mile with the boys whilst listening to 21 savage. Good times, ready to RACE! Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 http://Ducote.fastrunningblog.com/blog-10-05-2017.html Morning: warm-up drills, then a solid pickup session. 10 total, 6:38 avg with 7x45sec pickups, 2min recovery. Went hard, good stuff. Thu, 05 Oct 2017 06:00:00 Wed, Oct 04, 2017 http://Ducote.fastrunningblog.com/blog-10-04-2017.html Morning: warm-up drills and form mile, then we ran the dike. 6:46 avg. Chill run Afternoon: 4 total easy on grass with a nice group, 7:58 avg. Good lil shakeout Wed, 04 Oct 2017 06:00:00 Tue, Oct 03, 2017 http://Ducote.fastrunningblog.com/blog-10-03-2017.html Morning: solid workout, good ol 80 and hills. Warm-up drills, 2mile warm-up, then got to it after strides. Hit 16:05 for the tempo, then pushed the hills, they were 5x300m dirt hills, they were kinda brutal. Cooled down. Good stuff from everyone today! Afternoon: 3 easy shakeout on grass, 7:40 avg. Some of it with aidan which was nice Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://Ducote.fastrunningblog.com/blog-10-02-2017.html Morning: easy workout. .5 jog to the track, form mile, 2 mile warm-up, then 10x400m on the track with 90sec rest, averaged 67. 1mile cooldown. 8.5 total for the morning, gonna need a lot this afternoon, dangit. Felt good during the workout, again it was pretty chill. Good to feel that sub 4:30 pace again. Evening: 3.5 shakeout, 7:50 avg Mon, 02 Oct 2017 06:00:00 Sun, Oct 01, 2017 http://Ducote.fastrunningblog.com/blog-10-01-2017.html Night: 2 easy shakeout, 8:00 avg. Felt good Sun, 01 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://Ducote.fastrunningblog.com/blog-09-30-2017.html Medium long run again, 12 @ 7:05 avg. Just felt like junk miles, my feet hurt and my body is tired and I really really need new shoes, the energy boost don't last very long. Solid week Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 http://Ducote.fastrunningblog.com/blog-09-29-2017.html Evening track session with Aaron. 2 mile warm-up, then the workout was 1600m at 5k pace, then 2min rest, then 8x400m at 8k pace, 1min rest. Hit 4:50, then straight 74's, last 400 was 68 cuz we ran the first 200m at pace, then each 50m we increased speed until last 50m, all out. Then long cooldown. Good stuff today, felt really controlled and borderline easy for everything. Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 http://Ducote.fastrunningblog.com/blog-09-28-2017.html Afternoon: 14 total, another long run lol. Southview with Aaron and max. Good stuff, the body is tired from this long run every day thing, but I keep putting off mileage til the end of the day lol. Thu, 28 Sep 2017 06:00:00 Wed, Sep 27, 2017 http://Ducote.fastrunningblog.com/blog-09-27-2017.html Afternoon: met with jiraa for a trail run. 13 total, 7:53 avg on red hollow and bushwhacking, came back up main street, back up the canyon, back to the track. Dope run, nice to do two medium long runs in a row. Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://Ducote.fastrunningblog.com/blog-09-26-2017.html Afternoon: practice on our own. Went and explored some trails solo, 12 miles, 7:10 avg. Pushed the hills hard today; haha splits were weird, one mile was a 24:37 and then I pushed a 4:48 lol. Lot on the mind today. Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://Ducote.fastrunningblog.com/blog-09-25-2017.html Morning: grind Monday. Told myself I wouldn't get dropped and I didn't get dropped; in fact I was in the top 5 back for the whole workout. Cold morning, barely 30 degrees. Workout was 10x1k on the frozen grass at bicent, 90sec rest. Warmed up there and did strides, then spiked up and psyched up. Averaged about 3:17, not too fast but good given the conditions. Crazy to be in the top 5 for a workout; just gotta continue that streak. Cooled down back to the track for 11. Side note: found out I won't be going to Notre dame: coach takes 11 guys and I'm 12th on the team right now. Pretty sad about it, but I know my fitness is there, today was a good indication of that. Just gotta prove it at the home meet so I can make the Wisconsin team. Evening: 3 mile shakeout on grass, slow and good feeling Mon, 25 Sep 2017 06:00:00 Sun, Sep 24, 2017 http://Ducote.fastrunningblog.com/blog-09-24-2017.html Evening: 4 mile shakeout, some of it on grass. Adding Sunday shakeout to my training, gonna see what happens Sun, 24 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://Ducote.fastrunningblog.com/blog-09-23-2017.html Afternoon: time for the Saturday long run! Down in st George to get my car serviced and get some new glasses, so I just spent the night and ran here. 14 miles on some weird out and backs cuz my trail is closed, 6:38 avg. First mile 7:02, last 6:04. Worked on getting progressively faster. Felt good, granted st George is sea level miles. Good stuff! Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://Ducote.fastrunningblog.com/blog-09-22-2017.html Morning: one of my better workouts. Said I wouldn't get dropped, and I only got dropped by like 10 seconds over an 8 mile tempo. That's NOTHING! pretty much. Warm-up drills and form mile. Then the workout was 60% with 2 30sec pickups at mile pace every mile. Hard workout! It hurt but I redeemed myself today. Averaged 5:36 for 8miles, 6:07 for 11 total. Best tempo yet. Today was a step in the right direction. Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 http://Ducote.fastrunningblog.com/blog-09-21-2017.html Practice on our own today, took it easy. 10 on a bunch of park loops with a mile add on, 6:49 avg. Windy as hell today, cedar is crazy. Legs feeling better, gonna kill the workout tomorrow Thu, 21 Sep 2017 06:00:00 Wed, Sep 20, 2017 http://Ducote.fastrunningblog.com/blog-09-20-2017.html Morning: warm-up drills and form mile. Then warmed up to bicent for 6x2k, 1min rest. goal range 6:30-7:00. Did strides and got started. Coach cut it to 5x2k, I averaged like 7:05, it was rough. Got dropped on the 3rd one. Cooled down back to the school for 10. Two rough workouts in a row, I think I'm still tired from Saturday. I'll be fine I think. But now I've got a new goal that I WILL ACHIEVE: NO MORE GETTING DROPPED. Afternoon: 3 easy on grass with Bryan and Christian, 7:45 avg. Wed, 20 Sep 2017 06:00:00