Shawn's Running Blog

9 mile hill run from friend Tum's house to up above Thaphon Dam.  Mostly pavement, except up past the bridge, where it turns to very rough road/trail with rocks, puddles, streams, and mud.  Ran through several streams.  I wore trail shoes on this run, and it made the rough, muddy parts much better.  Planned 8 miles, but took a scenic side road to check out a new overlook/picnic area.

3 easy around high school.

8 miles with 10 x 100 meter strides w/jog recovery after each.  No pain in legs; just a little tired from hill running two days ago.  Not a bad ran.

3 miles easy around high school.  Legs a bit sore from yesterday.

I had planned my 11-mile long run today.  However, I didn't sleep well, felt hot all night with a headache, and my legs were very sore.  DOMS (Delayed Onset Muscle Soreness) from the sprints I ran two days ago.  For me, DOMS is always worse the second day after unaccustomed harder workouts.  Rather than have a probably sub-par long run, I did what I thought was wise, and turned off my alarm clock, which was set for the usual 5:00 a.m.  I can almost never sleep past 6:00 a.m., but I ended up sleeping until 8:00, woke up, rolled over, and then slept until 9:00 a.m.  Surprising, but it showed me that I had made the right decision.

12 miles, with more than half on dirt (mud) roads.  It rained very hard for the first 6 or 7 miles.  My shoes got very soaked and heavy, and for parts of the run I had thick mud on the bottoms of my shoes.  It was cool and fun.

Push-ups, planks, pull-ups.