Just tryna eat the bar Running Blog at FastRunningBlog.Com http://Ducote.fastrunningblog.com/ Fri, 15 Dec 2017 01:02:02 FeedCreator 1.7.2 Sat, Dec 02, 2017 http://Ducote.fastrunningblog.com/blog-12-02-2017.html Night: 6 easy, 6:47 avg. Made it hilly Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 http://Ducote.fastrunningblog.com/blog-12-01-2017.html Morning: 3 easy, 6:36 avg. Took 2 days off due to some foot pain, I think it's because coach had us do a track workout right after taking a break haha. Foot is all healed, time to resume mileage and not hit the track so early. Probably will run some more tonight Evening: 5 more miles easy, 7:14 avg with kasey and Francis. Good times Fri, 01 Dec 2017 07:00:00 Tue, Nov 28, 2017 http://Ducote.fastrunningblog.com/blog-11-28-2017.html Morning: 2 easy shakeout, slooooow Afternoon: workout. Pretty chill, i like was workouts. Warm-up drills and strides, 2mile warm-up, then 3x1k w 90sec rest, 3x400m w 30sec rest, 3mile cooldown. Hit 3:04, 3:02, 2:58, then hit 68, 68, 67. Felt smooth and chill aerobically. The legs kind of felt the 4 days off last week but I'm in good shape and that workout was quite controlled, easy almost. Played about 90min of intense basketball with the boys after, twas a good time. Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 http://Ducote.fastrunningblog.com/blog-11-27-2017.html <p>Afternoon: 7 miles at 50%, 6:47 avg. it was cold as balls today. Would have ran more but i&#39;m still coming off of my 4 day break. good stuff</p> Mon, 27 Nov 2017 07:00:00 Sun, Nov 26, 2017 http://Ducote.fastrunningblog.com/blog-11-26-2017.html Morning: 4 miles easy shakeout, 2 of it on grass loops. 7:16 avg. Felt super tired from the trail run yesterday, but hey that's why we do shakeouts Sun, 26 Nov 2017 07:00:00 Sat, Nov 25, 2017 http://Ducote.fastrunningblog.com/blog-11-25-2017.html Morning: solid medium long run on the sidewinder, suicidal tendencies, and barrel roll trails. Ran with kale Sharp, an old teammate/good friend of mine. Had some good conversations and laughs, good to see him again. 12 total, my legs are shredded now lol. It's mental Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 http://Ducote.fastrunningblog.com/blog-11-24-2017.html Aftwrnoon: 9 miles through the neighborhoods, 6:58 avg. Legs felt a lot better than yesterday. Sucks running alone tho Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://Ducote.fastrunningblog.com/blog-11-23-2017.html Took the last 4 days off to recover from a hard XC season. First day back today. Ran 8 out to sunriver and back, 6:48 avg. A lot of the trails we ran on in high school are being developed into housing and other buildings, it's pretty sad. Thu, 23 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://Ducote.fastrunningblog.com/blog-11-18-2017.html Good time trial for me! Did it at canyon view's track. The goal was to hit 9:00 Pace for 3k and then kick hard the last lap. I hit straight 72's with one 73, then kicked the last lap in a 70. Finished in 9:00.13, which converts to about an 8:42 high. Stoked with it! Wish I could've had a stronger last lap but we haven't done any speed, that time was off of strength and tempos. Thanks to bryan, mark, and jiraa for pacing me. Good stuff today! Side note: I love seeing the improvement since running in college. In high school I was a 9:43 2-miler, and now in college my new 3k PR converts to about a 9:16 2-mile. Can't wait to see my 5k and 10k times drop as Well! Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://Ducote.fastrunningblog.com/blog-11-17-2017.html Night: pre meet esque run. 4 total with 2x400m hitting 74 and 71. Good stuff Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://Ducote.fastrunningblog.com/blog-11-16-2017.html Night: 5 easy miles Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 http://Ducote.fastrunningblog.com/blog-11-15-2017.html Afternoon: 5 easy. Just running short and easy til my time trial, just want the legs to be ready Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 http://Ducote.fastrunningblog.com/blog-11-14-2017.html <p>Afternoon: 10 total, 50% on the dike with strides after. watch is dead, didn&#39;t ask for avg pace from the guys so idk that still lol who cares. good run</p> Tue, 14 Nov 2017 07:00:00 Mon, Nov 13, 2017 http://Ducote.fastrunningblog.com/blog-11-13-2017.html <p>Morning: 2 easy shakeout, this time with gasoline by Halsey on repeat</p> <p>Afternoon: cross hollows 50%, ran without a watch and I didn&#39;t ask the guys what we averaged so no luck there, but felt good. love the trails&nbsp;</p> Mon, 13 Nov 2017 07:00:00 Sun, Nov 12, 2017 http://Ducote.fastrunningblog.com/blog-11-12-2017.html Morning: 4 easy shakeout listening to the Rocky theme on repeat Sun, 12 Nov 2017 07:00:00 Sat, Nov 11, 2017 http://Ducote.fastrunningblog.com/blog-11-11-2017.html Night: 10 miles, 6:12 avg. Wanted to get it over with so went faster Sat, 11 Nov 2017 07:00:00 Fri, Nov 10, 2017 http://Ducote.fastrunningblog.com/blog-11-10-2017.html Afternoon: good speed sesh, the knee felt good so I went through with it. Did 4 8 3 with Aaron. Warm-up, drills, strides, then the first set i hit 65, 2:17, 47. Second set I hit 64, 2:20, 46. Not bad. Cooled down. Gonna probably run more later. Good stuff Fri, 10 Nov 2017 07:00:00 Thu, Nov 09, 2017 http://Ducote.fastrunningblog.com/blog-11-09-2017.html <p>Afternoon: easy 5 with mark, had a bit of a knee flare-up so i decided to take it easy. still feels a bit tender so i&#39;ll probably take tomorrow off, dangit i wanted to do speed. oh well</p> Thu, 09 Nov 2017 07:00:00 Wed, Nov 08, 2017 http://Ducote.fastrunningblog.com/blog-11-08-2017.html <p>Morning: 2 easy shakeout, very chilly. 17 degrees, it&#39;s that time of year #crunchcrunch</p> <p>Afternoon: solid practice. warmup drills, then 10 mile 50% with 8x30sec pickups. Averaged 6:26 and cranked out the last few miles. Felt solid, feeling stronger and confident for this 3k time trial.</p> Wed, 08 Nov 2017 07:00:00 Tue, Nov 07, 2017 http://Ducote.fastrunningblog.com/blog-11-07-2017.html Morning: 2 easy shakeout, 7:31 avg, grass loops. Felt good Afternoon: 10 50%, 6:33 avg on the dike. Felt good, picked it up the last 3 miles. Love running in a group Tue, 07 Nov 2017 07:00:00 Mon, Nov 06, 2017 http://Ducote.fastrunningblog.com/blog-11-06-2017.html <p>Morning: 3 easy shakeout on grass and over to aidans place. Felt good, but I overdressed</p> <p>Afternoon: a &quot;feel-good&quot; workout. warmup, drills, strides, 2mile warmup, then the plan was 10x1k, goal pace 3:12, with 90sec rest. Averaged 3:11 high, felt great. Love these confidence building workouts, but I&#39;d like to get a really hard speed track session in soon. Cooled down 1 lap. Good stuff from everyone today!&nbsp;</p> Mon, 06 Nov 2017 07:00:00 Sat, Nov 04, 2017 http://Ducote.fastrunningblog.com/blog-11-04-2017.html Morning: hard effort for me. It was incredibly windy, huge gusts, feels like outdoor season. Warm-up drills and strides, 2mile warm-up, then the plan was 5x2k, goal range 6:45-6:50 (just under 5:20 pace at the fast end) with 1min rest. Averaged 6:40, so faster then the range, but the guys didn't really follow the goal range today so I got dropped. Good effort in the wind, and that 1min rest is a killer. Cooled down 1mile. Good stuff from the boys today! Afternoon: 4 easy shakeout, 3 with the recruits and 1 solo, 7:57 avg. Felt a bit rough from the workout this morning, but shakeout clear that up. Sat, 04 Nov 2017 06:00:00 Fri, Nov 03, 2017 http://Ducote.fastrunningblog.com/blog-11-03-2017.html Morning: 2 easy shakeout with Bryan on grass, 8:00 avg Afternoon: warm-up drills, then 10 total 50%, 6:58 avg with 15x100m Strides aftee. Tried to chill today, cuz hard workout tomorrow. Legs feeling a bit better Fri, 03 Nov 2017 06:00:00 Thu, Nov 02, 2017 http://Ducote.fastrunningblog.com/blog-11-02-2017.html <p>Afternoon: 10 total 50%, 6:50 average. Weird day, super windy. Library grind grind grind Tate</p> Thu, 02 Nov 2017 06:00:00