Shawn's Running Blog

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.