Shawn's Running Blog

3 easy miles around the high school.

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.

3 easy around high school.

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.

3 easy miles around high school.

3 easy miles around high school.

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

Push-ups, planks, pull-ups.

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.

3 easy miles around the high school.

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

3 easy miles around the high school.

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

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

Push-ups, planks, pull-ups.

3 easy miles around high school.

10 mile run, from friend Tum's house up into the trails above Thaphon Dam.  A couple of those hills on the trails were long, steep and brutal.  We'll see how tired and sore my legs might be tomorrow.

3 easy miles around the high school.  Legs felt much better than I thought they would after yesterday's especially tough hill run.  I'll be happy if DOMS doesn't set it later today or tonight!

3 easy mile around the high school.  I had a 10-mile run with some LT work scheduled for this morning, but I felt weak and stiff for some reason.  I felt like my body was fighting off some kind of virus, so I slept for a couple hours in the afternoon and took it easy today.

10 miles, part pavement, part dirt roads, w/ 8 x 3:00 at LT pace, and 2:00 jog recoveries after each.  I felt much better than yesterday, especially after the run.  I'm glad I didn't try to do this workout yesterday when I felt weak and sick all day.  That break affected my planned weekly mileage of 40+, but I think it was smart.

3 easy miles around the high school.

15 miles, part pavement, part dirt roads.  It was 80 degrees with 90 percent humidity when I started at 5:30 a.m.  I didn't push this long run, but I was really drained by the end.  I lost six pounds on this run, and my legs were dead.  Good thing tomorrow is a scheduled day off from running, with upper body and core exercises.

Push-ups, planks, pull-ups.

10 mile hill/trail run above Thaphon Dam.  Legs felt much fresher than I expected after that draining 15 mile run two days ago.  I didn't push the challenging paved road hills as hard as usual on the way up because now I know about the really brutal hills before the top of the trail.  I wore gaiters on my shoes for the first time, which kept the small rocks and grit out of my shoes, especially when running through mud, puddles and small streams.

3 easy miles around the high school.

10 mile course, part pavement, part dirt roads.  Included 12 x 100 meter sprints with slow 2-3 minute recovery jogs after each for full recovery.  A little cooler, with a little bit less humidity this morning, so it was much more enjoyable.

Three easy miles around the high school.  I loosened up, but was a bit sore.  Later in the day, I got much more sore and tired (DOMS - Delayed Onset Muscle Soreness).  The 12 sprints in the middle of yesterday's 10 mile run felt significantly faster than sprints have felt in many years.  I've been doing this legspeed work once every two weeks, and I get DOMS each time.  I guess the solution, even at almost 58 years of age, is to throw in some legspeed work at least once a week instead of every two weeks.  Tomorrow I have a 14-15 mile long run scheduled, but again I'm going to play it safe and take it easier tomorrow so I can have a much better long run the next day.

After DOMS hit hard yesterday, I slept in late today and took it easy to let the soreness subside.

14 miles, part pavement, part dirt roads.  I felt a bit sluggish, and the temperature was about 80 degrees to start.  Not a bad run, but I was quite tired for the last few miles.

Push-ups, planks, pull-ups.