Shawn's Running Blog

Easy 7 miles, pavement and dirt.

12 miles, pavement and dirt.  From home, up past the bridge above Thaphon Dam into the trails and back.  After the run: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; body weight squats; and lying-on-side leg raises.

Easy 6 miles, pavement.  After the run: push-ups, planks, pull-ups.

10 miles, pavement and dirt, including 12 x 100-150 meter fast strides, with jog recoveries.

15 miles, pavement and dirt.

10 miles, pavement and dirt.  From home to above Thaphon Dam and back.

12 miles, pavement and dirt, including 3 warmup, 4 x 7:00 at or a bit faster than anaerobic threshold pace with 2:00 jog after each, and then home.

10 miles, pavement and dirt.  After: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; and lying-on-side leg lifts.

6 easy miles, mostly pavement.  Later: push-ups, planks, pull-ups.

8.5 miles, pavement and dirt.  From home to Thaphon Dam.  8 x 100 meter uphill sprints on incline up to Dam, with jog down recoveries.  8 x 150 meter fast strides on flat top of Dam, with jog back recoveries.  Then back home.

14 miles, pavement and dirt.  Varied pace.

11 miles, mostly pavement.  From home to above Thaphon Dam and a bit into the trails, and then back home.  

12 miles, pavement and dirt: 3 miles warmup; 5 x 6:00 a bit faster than anaerobic threshold pace, with 2 minutes jog after each (5 miles total).  Then 4 miles home.   After the run: hamstring, glute, and hip flexor exercises with ankle weights, and lying-on-side leg lifts.  A bit heavy-legged from hill yesterday, but not bad.

11 miles, pavement and dirt.  Push-ups, planks, pull-ups.

Easy 7 miles, pavement and dirt.

10 miles, part pavement, part dirt.  4 miles warmup to Thaphon Dam.  Three sets of 4 x 200 meters fast, with jog back to starting point after each 200, and 3 minutes rest between sets.  Then home.  Some pain in medial ankle tendon, so I will take a little time off.

11 steady miles (7:37 average), pavement and dirt.  After: hamstring, glute, hip flexor exercises with ankle weights; eccentric calf raises on stairs; lying-on-side leg raises.  No pain in medial ankle tendon.

.5 mile.  Chased by a dog who was running with a jogger along the waterfront in Chiang Khan.  I stopped, waiting for the guy to control his dog, but the idiot didn't.  The dog was snarling and appeared to want to bite the back of my leg.  The idiot said the dog didn't bite.  I started running again, and the stupid dog chased me again.  The idiot said the dog didn't bite.  I sped up a bit, and the dog sped up behind me, I turned to look at the dog, and stumbled.  I caught myself with my left leg and kept from falling down, but there was a sudden, very sharp pain along my entire left hamstring.  I had to limp back to our hotel.  Very painful, and I could hardly walk.  For sure, out for weeks . . . 

Push-ups, planks, pull-ups.  Also, easy hamstring, glute and hip flexor exercises with ankle weights--no pain, but weak in left hamstring; eccentric calf raises on stairs; lying-on-side leg lifts.

Note: I used ice a few times for first 48 hours after the injury, and then began using heat.  A few days after injury, I began doing some cross fiber massage on the left hamstring.  It very slowly gets a little better, but still pain and stiffness, and when I first begin massage it hurts to the touch, getting better after a few minutes.