Shawn's Running Blog

Push-ups, planks, pull-ups.

Easy walking today.  Pain in calf always goes away during a run, but just to be careful I'm giving it a few days rest to reduce pain and any inflammation before resuming schedule.

Rested legs.  Stretching routine.  Full body massage.

No pain in leg today.  Used electrical stimulus device.

3 miles to and around high school and back.  Pavement.   A little bit of pain and stiffness in leg to start, but as usual it went away after a mile or so.  It seems to be focused at the soleus muscle.  Both legs had this same pain, probably from running so many stairs before I switch to hills, but the right leg has none now.  It's usually worse when stepping down stairs.

6 mile hill run, from Tum's house up past Thaphon Dam and back.  No pain in the leg at all during the run or after, even though we walked a lot today visiting several temples in Phitsanulok, Thailand.

3 easy miles around high school.  No pain in leg.  Just a little stiffness from walking so much after yesterday's hill running.

7 miles with 7 x 3:00 at LT pace, with approx. 2:00-3:00 recovery jogs between. 

Walked around the high school for 30 minutes with Kim and our dog, O.  Legs stiff and a little bit sore from yesterday's LT run.  Felt much better after walking.

10-mile course.  Felt better today.  Legs just a little bit tired, but better.

3 easy miles around the high school.  Legs tired from long run yesterday, but loosened up.

Push-ups, planks and pull-ups.

7 miles from friend Tum's house up past Thaphon Dam and back.  Most of the road is now paved.  It rained during the whole run.  I pushed the uphills, and felt really good on this run--stronger than I have in years.

3 easy miles around the high school.  Legs tired and stiff from yesterday's hill running.  Loosened up after a mile or so, but legs still tired.

7-mile course, including 10x100 yard strides.  Legs still felt stiff from hills to begin, but loosened up well later.

3 easy miles around high school.  Legs sore and tired from yesterday.

10-mile course.  About half pavement, half dirt roads.  Legs still very sore from strides two days ago, since that was my first "fast" running in a long time.  Loosened up and felt pretty good for most of the run.  Didn't push it.  Averaged about 8:15 per mile.  Tomorrow will be a scheduled rest day with upper body and core exercises.

Scheduled rest day for legs.  Push-ups, planks, pull-ups.

8-mile hill run from friend Tum's house up past Thaphon Dam.  Two miles were on very rough, muddy, rocky road and trails; the rest was on the new paved surface.  Got a two-hour oil massage later.

3 easy miles around high school.

8 miles, mix of pavement and dirt roads.  8 x 3:00 at LT, with 2:00 jog after each.  Legs felt a little tired, but surprisingly fresher than I expected.

3 easy around high school.  I've been running on the pavement because it seemed for awhile that running on the uneven grass surface was aggravating that soleus soreness.  Legs a bit tired from yesterday, but loosened up nicely for the rest of the day.

11 miles, with a mix of pavement and dirt/mud surfaces.  77 degrees with 98 percent humidity.  Felt pretty good, but didn't push too hard.

Push-ups, planks, pull-ups.

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.