| Location: Thailand Member Since: Jul 10, 2019 Gender: Male Goal Type: Age Division Winner |
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| | 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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| | 3 easy miles around the high school.
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| | Push-ups, planks, pull-ups.
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| | 18 miles long run, part on pavement, part on dirt roads.
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| | 4 easy miles around the high school.
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| | 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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| | 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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| | Push-ups, planks, pull-ups.
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| | 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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| | 4 easy miles around the high school.
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| | 19 mile long run, part pavement, part dirt roads.
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| | 5 easy miles around the high school.
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| | 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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| | 4 easy miles around the high school.
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| | 4 easy miles around the high school.
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| | 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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| | Push-ups, planks, pull-ups.
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