"Unfettered Sage Thoughts" Running Blog at FastRunningBlog.Com http://Ducote.fastrunningblog.com/ Wed, 26 Apr 2017 11:30:08 FeedCreator 1.7.2 Tue, Apr 25, 2017 http://Ducote.fastrunningblog.com/blog-04-25-2017.html Only workout of the week this week. 3x1k w 3min rest at 5k pace. Hit 2:56, thought I hit 3 flat but it was 2:59 after checking my watch, then 3:06, kinda passed away a bit, the LEGS have been heavy, but gooood stuff Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 http://Ducote.fastrunningblog.com/blog-04-24-2017.html Practice on our own today. Did dikes 50% with kasey, nice chill pace of 6:58. Gotta have those chill paces in prep for race week. Good run and good conversations with kasey Mon, 24 Apr 2017 06:00:00 Sat, Apr 22, 2017 http://Ducote.fastrunningblog.com/blog-04-22-2017.html Ran 3.5 down in st George, gonna run more later today Sat, 22 Apr 2017 06:00:00 Fri, Apr 21, 2017 http://Ducote.fastrunningblog.com/blog-04-21-2017.html Last day of effort this week, some good hard speed. Warmup, drills, strides, and the workout was 2x (400, 300, 200) w 2min rest, 4min rest between sets, then 6x150 buildup, where we start the first 50m at about 1500m pace, then all out the next 50m, then cruise in the last 50m. Good effort today, first set went 64, 47, 29, second set went 63, 47, 28. Didn't time the 150s. Gooood stuff today Fri, 21 Apr 2017 06:00:00 Thu, Apr 20, 2017 http://Ducote.fastrunningblog.com/blog-04-20-2017.html Day 3 of effort today, good workout again. Good ol 60% in the wind, with strides 10 strides after. We did a revised route. We started on farm run, but then instead of turning left into the deathtrap, we turned right to end of the world. Splits were 5:56, 5:58, 5:52, 5:45, 5:50, 5:39, 5:33, 5:32. Good negative splitting, haven't done that in a while. Strides were good after; good to train the body to go faster after a hard effort. Thu, 20 Apr 2017 06:00:00 Wed, Apr 19, 2017 http://Ducote.fastrunningblog.com/blog-04-19-2017.html Day 2 of effort today. Twas a good one. 12x400m with 45sec rest, first 4 at 10k pace, next 4 at 5k pace, last 4 at 3k pace. I did these a little too quick, averaged 73's for the 10k set, 70's for the 5k set, 68's for the 3k set. Goooood stuff Wed, 19 Apr 2017 06:00:00 Tue, Apr 18, 2017 http://Ducote.fastrunningblog.com/blog-04-18-2017.html Day 1 of effort, great workout today. 80% and hills in the staggering wind. The tempo time was pretty slow, but my place on the team was stellar (6th), and the effort was definitely there. The wind just made everyone slow today. Then the hills were 4x (15, 20, 15sec). But then coach said that he would blow the whistle once the back guys got to a certain marker on the hill, so they ended up being more like 18, 23 seconds. On the second one I fell hard, but I blasted up and finished second behind kasey lol, because during a race you gotta recover if you fall. Good stuff from everyone today Tue, 18 Apr 2017 06:00:00 Mon, Apr 17, 2017 http://Ducote.fastrunningblog.com/blog-04-17-2017.html Ran 6.5 easy w bryan. Legs are still really sore from squaw, so i cut mileage. Also this is gonna be a 4 days week, so it was smart to run easier today Mon, 17 Apr 2017 06:00:00 Sat, Apr 15, 2017 http://Ducote.fastrunningblog.com/blog-04-15-2017.html Classic springtime squaw peak summit. 12 miles up and down squaw at 10:42 avg pace, closed in a 6:04. Beautiful and muddy as ever, 3 different people on the trail called me a badass for running up it lol. Good stuff Sat, 15 Apr 2017 06:00:00 Fri, Apr 14, 2017 http://Ducote.fastrunningblog.com/blog-04-14-2017.html Shakeout before the workout. Workout in the PM with finchy finch. It was a feel-good workout. 10x400m w 2min rest at steeple-5k ish pace. Averaged about 73's, on the last one me and mike said wed run the first 200m at pace and then blast the last 200m, came through in 36 and finished in 64, so a 28sec last 200m. Nice! Fri, 14 Apr 2017 06:00:00 Thu, Apr 13, 2017 http://Ducote.fastrunningblog.com/blog-04-13-2017.html Morning: 2 easy shakeout. Windy asfff Afternoon: ran 10 with koy, did daisy loop then walmart canyon. So windy today, there were points where i wasnt even moving, and being blown to the side and stuff lol Thu, 13 Apr 2017 06:00:00 Wed, Apr 12, 2017 http://Ducote.fastrunningblog.com/blog-04-12-2017.html Morning: 2 easy shakeout Afternoon: met with mike and koy. Ran razorbacks for 10 miles, good to hit a trail again. But my legs are pretty tired. Good stuff Wed, 12 Apr 2017 06:00:00 Tue, Apr 11, 2017 http://Ducote.fastrunningblog.com/blog-04-11-2017.html Morning: 2 easy shakeout Afternoon: quicker workout. Not traveling this weekend, which i think is a good thing, im getting a little burned out, so its good that im not traveling for two weeks. Warmup, drills, then the workout was 2x500m, 3x300m with 70sec rest, then 1min rest. Hit 1:24, 1:22, :50, :48, :47. Good negative splits, and im glad i did this one instead of the 5k workout because i think my endurance is there, i just desperately need speed. Cooldown. Good stuff today Tue, 11 Apr 2017 06:00:00 Mon, Apr 10, 2017 http://Ducote.fastrunningblog.com/blog-04-10-2017.html Morning: 2 easy shakeout. I promise ill hit 72 miles this week Afternoon: warmup and drills, then 10 on cross hollows (yaaayyyy) , 6:28 avg, then 10x100m strides w 15sec rest. Felt good to hit the trails Mon, 10 Apr 2017 06:00:00 Sat, Apr 08, 2017 http://Ducote.fastrunningblog.com/blog-04-08-2017.html Shakeout for 1.5 ish miles this morning Race day! Warmed up with the guys and felt good. Watched races and Eric and Bryan got dubs in their heats so I had to continue the streak. Gun went off and I got out well, right into 1st place, and NO ONE went with me. I lead the race wire to wire and finished first in 4:17.39, a season record I guess. I'm stoked because I won and got a shirt, but I know I could've gone faster if I was in a faster heat. I won by 4 seconds for God's sake. It's all good though, my competitive juices are back and I think I'm getting my mojo back. Mileage after and donuts. Good stuff today Sat, 08 Apr 2017 06:00:00 Fri, Apr 07, 2017 http://Ducote.fastrunningblog.com/blog-04-07-2017.html Pre meet down at Pomona pitzer college, where will Leer went to school. Ran there from the hotel, then did the classic 2x400 at 1500 pace, hit 66 and 63, then 3x50m starts, small cooldown. Felt smooth and the lungs felt good, sea level ya know. Fri, 07 Apr 2017 06:00:00 Thu, Apr 06, 2017 http://Ducote.fastrunningblog.com/blog-04-06-2017.html Not a solid day today. Workout was 3x600m at 1:30-1:35 goal pace w 90sec rest. Today showed how much i lack in speed! Hit 1:35, then downhill from there, i think i averaged about 1:43 ish. Legs are really tired, gotta recover up for this race on saturday. Thu, 06 Apr 2017 06:00:00 Wed, Apr 05, 2017 http://Ducote.fastrunningblog.com/blog-04-05-2017.html Was gonna do a shakeout this morning, but i knew that we would do a longer session in the PM. Today was good, day 2. Warmup, drills, then the workout was 4 miles @60%, then 5x(40, 30, 20)sec hills. Good stuff, the first 2 miles of the tempo were on the track, so naturally they were quicker, hit 5:37, 5:34, then turned out on to the road to home depot and got gapped a little bit by the pack, but i reeled in george so it wasnt bad. 5:54 avg for the tempo, then made sure to push the hills. Cooled down back to the track. Good stuff today Wed, 05 Apr 2017 06:00:00 Tue, Apr 04, 2017 http://Ducote.fastrunningblog.com/blog-04-04-2017.html Morning: 2 easy shakeout in St George, on the old 2 mile warmup route. Afternoon: this is a special week, were traveling but were also doing 4 days of effort, so hard week! Today was day 1. Warmup, drills, strides, then the workout was 12x500m w 90sec rest, goal range 1:25 to 1:32. I averaged 1:28.6, which is 14:45 5k pace. Felt strong today, worked on surging and responding to surges, and being strong in the wind. Cooled down. Good stuff today Tue, 04 Apr 2017 06:00:00 Mon, Apr 03, 2017 http://Ducote.fastrunningblog.com/blog-04-03-2017.html Morning: 2 easy shakeout on 2 mile loop Afternoon: 10 50% with josh in the blizzard, no watch but felt like maybe just under 6:30 avg? Felt good, despite the disgusting weather. Mon, 03 Apr 2017 06:00:00 Sat, Apr 01, 2017 http://Ducote.fastrunningblog.com/blog-04-01-2017.html This should be a Sunday post but I'm putting it here, just ocd habits. Ran 8 on dikes, no watch but felt about 6:35 avg. Tight calves Sat, 01 Apr 2017 06:00:00 Fri, Mar 31, 2017 http://Ducote.fastrunningblog.com/blog-03-31-2017.html Shakeout in the morning. Getting stoked for this 5k UVU invite 5k. Warmed up and felt good, raced a few of the old high school nemeses so that was cool. Pretty windy on the backstretch, but I tried not to let it get to me since we train in crazy wind. Gun went off and got out well, into second behind nico from byu. Settled a little more bc he was gonna go rly fast. First mile in 5:02 ish, so very conservative. Stayed in a nice group with me, koy, Colton rimann, and Adam Jensen. 2 miles in 10:0x, I believe 10:05. Then my soreness caught up to me and I lost it mentally, sort of a choke. Finished in 16:10 I wanna say, not sure what the open time was but Scott Houle told me I altitude converted to a 15:48. It's a season best by 44 seconds. Pretty stoked on it, considering my many setbacks of freshman year. Next up is the 1500 at Pomona in california, gonna work on some speed so I can close that last mile of the 5k! Then I'll hit another 5k, either at bryan clay, mt sac, or long Beach. At this rate I should be under 15 by the end of the season. Cooled down a lot of miles. Optimistic for the season Fri, 31 Mar 2017 06:00:00 Thu, Mar 30, 2017 http://Ducote.fastrunningblog.com/blog-03-30-2017.html Pre meet for UVU. 3 mile warmup, drills n strides, 2x400m at 5k pace, hit a little too quick because the soccer girls were doing plyos on the field so naturally we went quicker, hit 69 and 70. Then 3x50m starts, then cool down. Legs still tired, but I've got a day. 3 mile shakeout in the rain up in orem Thu, 30 Mar 2017 06:00:00 Wed, Mar 29, 2017 http://Ducote.fastrunningblog.com/blog-03-29-2017.html Legs were really sore for today's workout due to stupid steeplechase. Warmup and drills, 3 mile warmup, 6x800 at 5k pace with 2:30 rest, 2 mile cooldown. On paper this shouldn't have been hard, but my legs are just so sore! Hit 2:33, 2:22, 2:31, 2:24, 2:27, 2:29. Kind of inconsistent but adds to about a 15:20 5k which is what I'm entered in for UVU. 2 mile cooldown. Gotta recover up for this race Wed, 29 Mar 2017 06:00:00 Tue, Mar 28, 2017 http://Ducote.fastrunningblog.com/blog-03-28-2017.html Kind of a weird day of running. Practice was on our own today. Did 7 on main street with park extension, 6:40 avg, then did a mile warmup for steeple practice, then about 1.5 at steeple practice, then cooled down another 1.5. Turns out I may not do the steeple this year, which is actually awesome lol I don't wanna do it Tue, 28 Mar 2017 06:00:00 Mon, Mar 27, 2017 http://Ducote.fastrunningblog.com/blog-03-27-2017.html Warmup, drills, and a snowy dikes 50%. No watch, but based on effort and what the guys hit I'd say I averaged somewhere between 6:20 and 6:35. It shouldn't snow in March ugh. Mon, 27 Mar 2017 06:00:00 Sat, Mar 25, 2017 http://Ducote.fastrunningblog.com/blog-03-25-2017.html Saturday long run. 12 on dikes and extended to Willowbrook, 6:46 avg. Good end to a solid week! Excited about where my fitness is right now. Sat, 25 Mar 2017 06:00:00