Shawn's Running Blog

July 2019

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2019
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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

Miles:This week: 0.00 Month: 5.00 Year: 702.00
Total Distance
105.00
Total Distance
3.00

3 miles easy around grass track at high school

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Total Distance
10.00

Long run.  10 mile course.  Part pavement, part dirt roads.  Mostly cloudy, 79 degrees and 91 percent humidity.

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Total Distance
0.00

No running.  Push-ups, planks, pull-ups.

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Total Distance
6.00

6 mile course, with 6 x 3:00 at tempo pace with approximately equal jogging recovery between each.

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Total Distance
3.00

3 miles easy around grass track at high school.

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Total Distance
3.00

3 miles easy around grass track at the high school.  Legs still tired and sore, so instead of hill running as planned, I took it easy today.

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Total Distance
5.00

5 miles.  From Tum's house up past Thaphon Dam 2.5 miles on rolling hills, and 2.5 miles back.

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Total Distance
3.00

3 easy miles around grass track at high school.

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Total Distance
3.00

3 easy miles around the grass track at the high school.

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Total Distance
10.00

10 mile course.  Pavement and dirt roads.

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Total Distance
0.00

Rest legs.  Push-ups, planks, and pull-ups.  Traveling today.

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Total Distance
6.00

At Marriott Hotel in Bangkok.  On treadmill.  1 mile warm-up at 9:00 mile pace.  3 x 3:00 at approx. 9 mph, with 2 minute jog at 8:30 mile pace after each.  3 x 2:00 at 10 mph, with 2 minute jog at 8:30 mile pace after each.  Continuing to 5 miles at 8:30 per mile pace.  Then 1 mile jog at 9:00 mile pace.

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Total Distance
0.00

Still at Marriott in Bangkok.  Rested legs.  A bit sore from first quality work yesterday.  Lots of walking in Bangkok.

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Total Distance
0.00

Travel back home from Bangkok.  Long trip, two family events, no time to run.

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Total Distance
3.00

3 easy miles around the grass track at the high school.  Legs still a bit sore, as well as stiff from so much travel and sitting yesterday.  Decided to just loosen up today.

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Total Distance
6.00

Six mile hill run, from Tum's house up past Thaphon Dam and back.  Pushed a couple of the steeper hills.

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Total Distance
3.00

3 easy miles around grass track at high school.  Legs a bit sore from hills yesterday, but not bad once I started running.

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Total Distance
10.00

10 mile course.  Mix of pavement and dirt roads.  I didn't push too hard because legs still a bit tired from hills.

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Total Distance
0.00

Push-ups, planks and pull-ups.

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Total Distance
3.00

Easy run around the grass/dirt track at the high school.  Legs still a bit tired from long run, so I played it smart, I think.  It rained all night, and it rained all during the run, so it was muddy.  But it felt nice and cool!

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Total Distance
6.00

Six miles, including 6 x 3:00 at approximately LT, with 2:00 jog after each.

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Total Distance
3.00

3 miles easy around grass track at high school.

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Total Distance
6.00

6-mile hill run from Tum's house up past Thaphon Dam and back.  I maintained effort on the longer, less-steep hills, and pushed some of the steeper ones.

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Total Distance
3.00

3 easy miles around the grass/dirt track at the high school.

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Total Distance
10.00

10-mile course, pavement and dirt roads.  Still a bit of pain in the left leg, just behind the fibula.  I've had this off-and-on for a couple of months now, in both legs.  I think it was caused when I was still running my stairs workout.  The pain and stiffness is usually there first thing in the morning, and it pretty much goes away after a mile or two.  Today, by the time I hit 8 miles it was completely gone.  Only after taking a nap for a couple of hours in the afternoon has the tenderness and stiffness returned.  Tomorrow will be a rest/upper body and core day.

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Total Distance
105.00
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