Shawn's Running Blog Running Blog at FastRunningBlog.Com http://ShawnHa.fastrunningblog.com/ Sun, 15 Sep 2019 10:24:40 FeedCreator 1.7.2 Sun, Sep 15, 2019 http://ShawnHa.fastrunningblog.com/blog-09-15-2019.html <p>Push-ups, planks, pull-ups.</p> Sun, 15 Sep 2019 06:00:00 Sat, Sep 14, 2019 http://ShawnHa.fastrunningblog.com/blog-09-14-2019.html <p>14 miles, part on pavement, part on dirt roads.</p> Sat, 14 Sep 2019 06:00:00 Fri, Sep 13, 2019 http://ShawnHa.fastrunningblog.com/blog-09-13-2019.html <p>3 easy around high school.&nbsp; DOMS from sprints on Wednesday, so I delayed long run a day.</p> Fri, 13 Sep 2019 06:00:00 Thu, Sep 12, 2019 http://ShawnHa.fastrunningblog.com/blog-09-12-2019.html <p>3 easy miles around the high school.</p> Thu, 12 Sep 2019 06:00:00 Wed, Sep 11, 2019 http://ShawnHa.fastrunningblog.com/blog-09-11-2019.html <p>9 miles, about half on pavement, half on dirt roads, including 10 x 100 meter strides with jogging after each.</p> Wed, 11 Sep 2019 06:00:00 Tue, Sep 10, 2019 http://ShawnHa.fastrunningblog.com/blog-09-10-2019.html <p>3 easy miles around the high school.</p> Tue, 10 Sep 2019 06:00:00 Mon, Sep 09, 2019 http://ShawnHa.fastrunningblog.com/blog-09-09-2019.html <p>9 mile hill/trail run from friend Tum&#39;s house up past Thaphon Dam and into the rougher hills.&nbsp; It hasn&#39;t rained much for two days now, so the streams running through the trail were only just above the knees at their deepest.&nbsp; My legs felt surprisingly good after my 12-mile long run two days ago.&nbsp; This is another breakthru for my road back to excellent running condition.&nbsp; I felt strong the whole way, especially on the run up the canyon.&nbsp; Same little pain to start, in the left soleus area, but it went away completely, as usual, after a mile or so.&nbsp; Fun run.</p> Mon, 09 Sep 2019 06:00:00 Sun, Sep 08, 2019 http://ShawnHa.fastrunningblog.com/blog-09-08-2019.html <p>Push-ups, planks, pull-ups.</p> Sun, 08 Sep 2019 06:00:00 Sat, Sep 07, 2019 http://ShawnHa.fastrunningblog.com/blog-09-07-2019.html <p>12 miles, about half on pavement and half on dirt roads.</p> Sat, 07 Sep 2019 06:00:00 Fri, Sep 06, 2019 http://ShawnHa.fastrunningblog.com/blog-09-06-2019.html <p>3 easy miles around high school.</p> Fri, 06 Sep 2019 06:00:00 Thu, Sep 05, 2019 http://ShawnHa.fastrunningblog.com/blog-09-05-2019.html <p>3 easy miles around high school.</p> Thu, 05 Sep 2019 06:00:00 Wed, Sep 04, 2019 http://ShawnHa.fastrunningblog.com/blog-09-04-2019.html <p>8 miles, about half of pavement, half on dirt, with 10 x 3:00 at LT pace or a bit faster, with 2:00 recovery jogging after each.&nbsp; For an LT workout, I probably ran some of the repeats a little too fast at the beginning, because I was hurting by the 6th or 7th one.&nbsp; However, it was a good workout, and we&#39;ll see how the legs feel during tomorrow&#39;s easy recovery run.</p> Wed, 04 Sep 2019 06:00:00 Tue, Sep 03, 2019 http://ShawnHa.fastrunningblog.com/blog-09-03-2019.html <p>3 easy around high school.</p> Tue, 03 Sep 2019 06:00:00 Mon, Sep 02, 2019 http://ShawnHa.fastrunningblog.com/blog-09-02-2019.html <p>8 mile hill running from friend Tum&#39;s house to above Thaphon Dam.&nbsp; With all the rain lately, the trail turned into a stream at about the 3.5 mile mark, so I made up the extra distance on a side road on the way back down.</p> Mon, 02 Sep 2019 06:00:00 Sun, Sep 01, 2019 http://ShawnHa.fastrunningblog.com/blog-09-01-2019.html <p>3 easy miles around the high school.</p> Sun, 01 Sep 2019 06:00:00 Sat, Aug 31, 2019 http://ShawnHa.fastrunningblog.com/blog-08-31-2019.html <p>Push-ups, planks, pull-ups.</p> Sat, 31 Aug 2019 06:00:00 Fri, Aug 30, 2019 http://ShawnHa.fastrunningblog.com/blog-08-30-2019.html <p>12 miles, with more than half on dirt (mud) roads.&nbsp; It rained very hard for the first 6 or 7 miles.&nbsp; My shoes got very soaked and heavy, and for parts of the run I had thick mud on the bottoms of my shoes.&nbsp; It was cool and fun.</p> Fri, 30 Aug 2019 06:00:00 Thu, Aug 29, 2019 http://ShawnHa.fastrunningblog.com/blog-08-29-2019.html <p>I had planned my 11-mile long run today.&nbsp; However, I didn&#39;t sleep well, felt hot all night with a headache, and my legs were very sore.&nbsp; DOMS (Delayed Onset Muscle Soreness) from the sprints I ran two days ago.&nbsp; For me, DOMS is always worse the second day after unaccustomed harder workouts.&nbsp; 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.&nbsp; 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.&nbsp; Surprising, but it showed me that I had made the right decision.</p> Thu, 29 Aug 2019 06:00:00 Wed, Aug 28, 2019 http://ShawnHa.fastrunningblog.com/blog-08-28-2019.html <p>3 miles easy around high school.&nbsp; Legs a bit sore from yesterday.</p> Wed, 28 Aug 2019 06:00:00 Tue, Aug 27, 2019 http://ShawnHa.fastrunningblog.com/blog-08-27-2019.html <p>8 miles with 10 x 100 meter strides w/jog recovery after each.&nbsp; No pain in legs; just a little tired from hill running two days ago.&nbsp; Not a bad ran.</p> Tue, 27 Aug 2019 06:00:00 Mon, Aug 26, 2019 http://ShawnHa.fastrunningblog.com/blog-08-26-2019.html <p>3 easy around high school.</p> Mon, 26 Aug 2019 06:00:00 Sun, Aug 25, 2019 http://ShawnHa.fastrunningblog.com/blog-08-25-2019.html <p>9 mile hill run&nbsp;from friend Tum&#39;s house to up above Thaphon Dam.&nbsp; Mostly pavement, except up past the bridge, where it turns to very rough road/trail with rocks, puddles, streams, and mud.&nbsp; Ran through several streams.&nbsp; I wore trail shoes on this run, and it made the rough, muddy parts much better.&nbsp; Planned 8 miles, but took a scenic side road to check out a new overlook/picnic area.</p> Sun, 25 Aug 2019 06:00:00 Sat, Aug 24, 2019 http://ShawnHa.fastrunningblog.com/blog-08-24-2019.html <p>Push-ups, planks, pull-ups.</p> Sat, 24 Aug 2019 06:00:00 Fri, Aug 23, 2019 http://ShawnHa.fastrunningblog.com/blog-08-23-2019.html <p>11 miles, with a mix of pavement and dirt/mud surfaces.&nbsp; 77 degrees with 98 percent humidity.&nbsp; Felt pretty good, but didn&#39;t push too hard.</p> Fri, 23 Aug 2019 06:00:00 Thu, Aug 22, 2019 http://ShawnHa.fastrunningblog.com/blog-08-22-2019.html <p>3 easy around high school.&nbsp; I&#39;ve been running on the pavement because it seemed for awhile that running on the uneven grass surface was aggravating that soleus soreness.&nbsp; Legs a bit tired from yesterday, but loosened up nicely for the rest of the day.</p> Thu, 22 Aug 2019 06:00:00 Wed, Aug 21, 2019 http://ShawnHa.fastrunningblog.com/blog-08-21-2019.html <p>8 miles, mix of pavement and dirt roads.&nbsp;&nbsp;8 x 3:00 at LT, with 2:00 jog after each.&nbsp; Legs felt a little tired, but surprisingly fresher than I expected.</p> Wed, 21 Aug 2019 06:00:00 Tue, Aug 20, 2019 http://ShawnHa.fastrunningblog.com/blog-08-20-2019.html <p>3 easy miles around high school.</p> Tue, 20 Aug 2019 06:00:00 Mon, Aug 19, 2019 http://ShawnHa.fastrunningblog.com/blog-08-19-2019.html <p>8-mile hill run from friend Tum&#39;s house up past Thaphon Dam.&nbsp; Two miles were on very rough, muddy, rocky road and trails; the rest was on the new paved surface.&nbsp; Got a two-hour oil massage later.</p> Mon, 19 Aug 2019 06:00:00 Sun, Aug 18, 2019 http://ShawnHa.fastrunningblog.com/blog-08-18-2019.html <p>Scheduled rest day for legs.&nbsp; Push-ups, planks, pull-ups.</p> Sun, 18 Aug 2019 06:00:00 Sat, Aug 17, 2019 http://ShawnHa.fastrunningblog.com/blog-08-17-2019.html <p>10-mile course.&nbsp; About half pavement, half dirt roads.&nbsp; Legs still very sore from strides two days ago, since that was my first &quot;fast&quot; running in a long time.&nbsp; Loosened up and felt pretty good for most of the run.&nbsp; Didn&#39;t push it.&nbsp; Averaged about 8:15 per mile.&nbsp; Tomorrow will be a scheduled rest day with upper body and core exercises.</p> Sat, 17 Aug 2019 06:00:00 Fri, Aug 16, 2019 http://ShawnHa.fastrunningblog.com/blog-08-16-2019.html <p>3 easy miles around high school.&nbsp; Legs sore and tired from yesterday.</p> Fri, 16 Aug 2019 06:00:00 Thu, Aug 15, 2019 http://ShawnHa.fastrunningblog.com/blog-08-15-2019.html <p>7-mile course, including 10x100 yard strides.&nbsp; Legs still felt stiff from hills to begin, but loosened up well later.</p> Thu, 15 Aug 2019 06:00:00