Shawn's Running Blog

September 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: 81.00 Year: 316.00
Total Distance
81.00
Total Distance
3.00

3 easy miles around the high school.

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Total Distance
8.00

8 mile hill running from friend Tum's house to above Thaphon Dam.  With all the rain lately, the trail turned into a stream at about the 3.5 mile mark, so I made up the extra distance on a side road on the way back down.

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Total Distance
3.00

3 easy around high school.

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Total Distance
8.00

8 miles, about half of pavement, half on dirt, with 10 x 3:00 at LT pace or a bit faster, with 2:00 recovery jogging after each.  For an LT workout, I probably ran some of the repeats a little too fast at the beginning, because I was hurting by the 6th or 7th one.  However, it was a good workout, and we'll see how the legs feel during tomorrow's easy recovery run.

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Total Distance
3.00

3 easy miles around high school.

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Total Distance
3.00

3 easy miles around high school.

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Total Distance
12.00

12 miles, about half on pavement and half on dirt roads.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
9.00

9 mile hill/trail run from friend Tum's house up past Thaphon Dam and into the rougher hills.  It hasn't rained much for two days now, so the streams running through the trail were only just above the knees at their deepest.  My legs felt surprisingly good after my 12-mile long run two days ago.  This is another breakthru for my road back to excellent running condition.  I felt strong the whole way, especially on the run up the canyon.  Same little pain to start, in the left soleus area, but it went away completely, as usual, after a mile or so.  Fun run.

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Total Distance
3.00

3 easy miles around the high school.

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Total Distance
9.00

9 miles, about half on pavement, half on dirt roads, including 10 x 100 meter strides with jogging after each.

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Total Distance
3.00

3 easy miles around the high school.

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Total Distance
3.00

3 easy around high school.  DOMS from sprints on Wednesday, so I delayed long run a day.

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Total Distance
14.00

14 miles, part on pavement, part on dirt roads.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
81.00
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