Shawn's Running Blog

Pavement and dirt roads.  Easy pace.

Easy jog, including 8 x 100 meter hill sprints.  Leg, glute and hip exercises with ankle weights.

Pavement and dirt roads.

Easy 4, pavement and dirt roads.

Easy run, including 10 x 100 meter strides.  Pavement and dirt roads.

Long, tough, hilly run on the road and trails above Thaphon Dam.

Easy jog, pavement and dirt roads.  Legs still tired and a bit sore from Saturday's mountain run.

Pavement and dirt roads.

Easy 5, including 8 x 10 meter hill sprints.

Some right hip pain, so I decided to take the day off.

Easy run, pavement and dirt roads.

Long run, pavement and dirt roads.  I had planned to run 12 miles in the hills above Thaphon Dam, but I felt my body wasn't up to it.

Easy run, pavement and dirt roads.  Legs sore and tired from Saturday's long run.

Pavement and dirt roads.

Easy run, but with 10 x 100 meter strides.  Later: hamstring and glute exercises with ankle weights.

Easy 3.

Tough, hilly mountain run above Thaphon Dam.

Very easy run, pavement and dirt roads.  I had a deep tissue massage yesterday.  Legs still sore and a tired from mountain run.

Easy 5, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  I wanted to do hill sprints today, but my legs warned me it was too dangerous, so I took it easy.

Pavement and dirt roads.  Legs felt a lot better today.

Easy 5, pavement and dirt roads.

Easy 5, pavement and dirt roads, but with 10 x 100 meter hill sprints.

Long run, pavement and dirt roads.

Easy 5.

5 easy, pavement and dirt, but with 12 x 100 meter acceleration sprints.  Later: hamstring and glute exercises with ankle weights. 

Pavement and dirt roads.

Tough, hilly mountain run on the road and trails above Thaphon Dam.

Easy 6, pavement and dirt roads.

Easy 6 miles, but with 13 x 100 meter acceleration strides.  Pavement and dirt roads.

Long run, pavement and dirt roads.

8 easy, pavement and dirt roads.

Easy 8, with 11 x 100 meter strides.  Pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Pollution mask because the air was bad.

Long run, pavement and dirt roads.

Easy 8, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Legs still tired from long run.  

Easy 8, with 13 x 100 meter acceleration strides. Pavement and dirt roads.

Long run.  Pavement and dirt roads.

Easy 4 jog.  Pavemnt and dirt roads.

Easy 8, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Felt tired, so I didn't push it.

Easy run, pavement and dirt roads, but with 13 x 100-150 meters acceleration strides.

Long run course, pavement and very rough dirt roads.  Legs felt dead for the last 5 miles.  I think I need a few rest days to fully recover and get some spring back in my legs.  My legs ache and burn at night.

Easy run with 12 x 100-150 meter accerlation strides.  Pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.

Eight miles, pavement and dirt roads.

Pavement and dirt roads.

Easy run, but with 12 x 100 meter acceleration strides.  Later: hamstring and glute exercises with ankle weights.

Pavement and dirt roads.  Pollution mask.  Legs a bit tired and sore, and only 5 hours sleep last night.  It sucked.

Easy pace, but it didn't feel as easy as it should have with a pollution mask for the bad air quality, and the warm, humid weather.  Legs didn't feel springy at all.  Pavement and dirt roads.

Easy jog, but with 20 x 100-150 meter fast strides.  Pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Air was better today because it raind hard two nights ago.

Long run, pavement and rough dirt roads.  Air bad again, so pollution mask.

Easy jog, pavement and dirt roads.

1.5 w/u.  23 x 100-150 meter fast strides, with easy jogs after each.  Pollution mask made it much harder.

Pavement and muddy dirt roads.  Air better today after rain last night, but still not good.  

Easy run, pavement and dirt roads.  Later: hamstring, glute and hip flexor exercises with ankle weights.

Warm-up 1.5 miles.  24 x 100-150 meter acceleration fast strides, with easy jogs after each.

Easy 6, pavement and dirt roads.  Pollution mask for bad air.  Later: hamstring, glute and hip flexor exercises with ankle weights.

Long run, pavement and rough dirt roads.  Hot, humid, and bad air.  Pollution mask again.

Six miles easy, pavement and dirt roads.  Legs felt sluggish.  Warm, humid, and bad air.  Pollution mask again.  Run sucked.  Shoes made it tougher--I'll retire them at only 40 miles.

Easy run, but with 12 x 100 meter acceleration strides.  Later: hamstring, glute and hip flexor exercises with ankle weights.  Bodyweight squats.

Mostly pavement.

Pavement and dirt roads.

Easy pace, pavement and dirt roads.

Easy jogging, pavement and dirt, except for 8 x 100-200 meter fast accelerations.  Bad air, so I wore a pollution mask.  81 degrees to start, so the mask got soaked with sweat, making breathing difficult.  Miserable.  Later: hamstring, glute and hip flexor exercises with ankle weights.  Bodyweight squats.

Pavement and dirt roads.  

Long run, pavement and rough dirt roads.  Hot, humid  Adidas Boston 12 shoes have been giving me blood blisters on balls of feet, behing big toes.