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

After a sub par january, I might as well log my miles again. January was spent at low mileage due to a bit of an achilles flare up, I'm good now. This is my first week back at full mileage, and it just so happened to fall on a four days of effort week lol. Just so happened to be all 60%'s as well, but a little shorter for me. Today was good. Warmed up a mile, then started 60% in Walmart canyon. Splits were 5:57, 5:47, 5:51, 5:54, 5:29. First 3 miles were downhill, last 2 up heartbreak hill. Surprised with that close in 5:29, I guess my fitness is a little better than I thought it was. Ran this with Smiles, he's a good guy. His lungs were burning from sickness but he did well regardless. Good stuff. Cooled down 4 miles for 10.

Another 60% today, this one 4 miles. Warmed up 2 miles to main street, then tempoed down. Splits were 5:54, 6:02 (almost got hit by a car lol), 5:42, 5:34. Finished at bicentennial. Definitely felt yesterday's tempo. Ran this with smiles again. It's always fun to do or finish workouts at bicentennial, reminds me of the high school days. Cooled down 4 back to the school, 10 total. Good stuff

Had a break between 60%'s, ran cross hollows 50%, 7:02 avg. My absolute favorite run. Good conversations all throughout.

Another 60%. This was a hard one. Warmed up out to farm run, then started. Splits were 5:58, 5:46, 5:41, 5:37 (into 20mph wind). Insane today! Good stuff though. Cooled down back to the school for 10 total.

Big mileage and workout day today. Last day of four days of effort. Another good ol 60%. Man my base for outdoor is gonna be solid. Ran with a solid group of liam, Aidan, Mike, mark, koy, jquinn, and myself. Did 60% to end of the world, which is my absolute favorite, it's all slight downhill and wind at our backs, and then Coach picks us up and drives us back to the school at the end, 10 miles out. Warmed up a mile and then got started. Splits were 5:50, 5:43, 5:41, 5:43, 5:49, 6:18 (really starting to grind; haven't tempoed this long in a while), 6:03, 5:52. Really proud of how I brought it back the last 2 miles instead of blowing up. Cooled down another mile, then did 10x100m ish strides at 800m pace. Then the ride back from Coach, very stiff getting out of the car. Good stuff from everyone today. Coach recommended that I take Saturday and Sunday off since my first week back at full mileage was a 4 days of effort week.

Coach said to take today off, so I didn't run a full 12, but I did think it'd be a good idea to get a little shakeout in so I don't tighten up like crazy. 3 miles easy no watch, felt extremely sore and tight. I'll recover though, that was a solid week.