Shawn's Running Blog

November 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
130.00
Total Distance
15.00

A.M.: 12 miles, the majority on dirt roads.  8 x 3:00 at or faster than LT pace, with 2:00 jog between each.  10 x 100 meter sprints, with approximately equal jog recovery after each.  Legs felt much better than expected just two days after that hard hill running to and above Thaphon Dam.  Using compression sleeves on calves for hours after runs, and afternoon naps, seem to really help with recovery.

P.M.: 3 easy miles around the high school.  Legs felt surprisingly good after this morning's hard run.  This is my first addition of doubles during this training period.

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Total Distance
3.00

3 easy miles around the high school.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
18.00

18 miles long run, part on pavement, part on dirt roads. 

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Total Distance
4.00

4 easy miles around the high school.

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Total Distance
0.00

Legs still tired, with some soreness at bottom of calf/top of achilles on left side, so I took the day off to have a better quality hill run tomorrow.

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Total Distance
15.00

A.M.: 12 mile hill and trail run to Thaphon Dam and beyond.  Fastest run, with the least amount of perceived effort, that I've ever had on this course.   Over 2,000 feet of vertical gain.

P.M.: 3 easy miles around the high school.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
13.00

13 miles, part pavement, part dirt roads, including 10 x 3:00 at, or a bit faster than, lactate threshold pace, with 1:30 jogging rest after each; 10 x 100 meter sprints (90% effort), with jog back to start after each.  Very good run, and I'm glad I let my legs rest yesterday.

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Total Distance
4.00

4 easy miles around the high school.

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Total Distance
19.00

19 mile long run, part pavement, part dirt roads.

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Total Distance
5.00

5 easy miles around the high school.

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Total Distance
12.00

12 mile hill run, from friend Tum's house up into the trails above Thaphon Dam.  Muddy with brutal hills is a bad combination when you're wearing trail shoes with too-close lug spacing.  Nike Terra Kigers suck in mud. 

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Total Distance
4.00

4 easy miles around the high school.

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Total Distance
4.00

4 easy miles around the high school.

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Total Distance
14.00

14 miles on pavement and dirt, including 8 x 4:00, at or a bit faster than anaerobic threshold pace, with 2:00 jog recovery after each; 10 x 100 meter sprints, with jog back to start after each.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
130.00
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