Shawn's Running Blog

10 mile course, part pavement, part dirt roads.  Didn't push it (average 8:34 per mile).

7 miles, part pavement, part dirt roads.

9 miles, part pavement, part dirt roads.  Didn't push it.

Push-ups, planks, pull-ups.

7 miles easy, on pavement and dirt roads.

10 mile course, part pavement, part dirt roads.  Didn't push it.

10 mile run, part pavement, part dirt.  Didn't push it--just trying to build up mileage again.

Push-ups, planks, pull-ups.

8-mile hill run, from friend Tum's house up past Thaphon Dam and into the hilly dirt trails and back.  I didn't push hard because this was the first hill run I've done in three months.  Felt pretty good.

10 mile course, part pavement, part dirt.  Legs a little sore from hill running, but not bad.  

9 miles, part pavement, part dirt, including 6 x 3:00 at or a bit faster than AT pace, with 2:00 jog between each.  Very tiring since I haven't done any faster running since the calf injury in November.  Left quad felt like it had a cramp at about the 8-mile mark, so I walked a bit, then jogged a bit all the way home.  I had planned 10, but didn't risk it.  No pain while walking or after the run, so hopefully not a big deal.  I'm sure I'll be sore tomorrow and the next day (DOMS), so I'll probably end up taking two days off.  Pushed harder than I should have, for sure.

Push-ups, planks, pull-ups.

3 easy miles two and around the high school and back.  A small sensitivity in my left quad--sam area as felt more significant after the last faster session--but nothing too worrisome.

Push-ups, planks, pull-ups.

3 miles around one mile loop and along main road close to home.  Part dirt, part pavement.