Shawn's Running Blog

Push-ups, planks, pull-ups.

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

4 easy miles around the high school.

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.

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.

Push-ups, planks, pull-ups.

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.