Shawn's Running Blog

5 easy miles, pavement and dirt, including up and down overpass stairs, two at a time.  Later: hamstring, glute, hip flexor calf raises exercises with ankle weights.  Lying-on-side leg lifts.

5 easy miles, pavement and dirt.

9 easy miles, pavement and dirt.

10 easy miles, pavement and dirt.  Later, while watering the fruit trees, I stepped in a hole ad fell down.  The next day I had sciatica.

10 easy miles, pavement and mud (it rained hard before and during the run).

5 easy miles, all pavement, including 10 x up and down the overpass stairs, two at a time.  After: hamstring, glute, hip flexor and calf raise exercises with ankle weights, and lying-on-side leg lifts.  Legs still tired from 10 miles two days ago.

11 easy miles, pavement and dirt.

5 easy miles, pavement and dirt.

10 miles, pavement and dirt, 5 steady, 5 easier.

Easy 3 miles, including up and down overpass stairs 10 times, two steps at a time.  Later: hamstring, glute, hip flexor and calf exercises with ankle weights; lying-on-side leg lifts; pushups, pullups and planks.

10 miles, including 3-4 miles steady during the run.

3 easy miles, pavement and dirt

10 easy miles, pavement and dirt.

10 miles from home almost to the bridge above Thaphon Dam and back.  Hills were tough since I haven't run that course for a coupl of months.

10 "steasy" miles, pavement and dirt.

5 easy miles, pavement and dirt.  I planned on running 10 miles today, but the AQI was bad (174) from all the field burning during this dry season that I wore a mask and ran just 5.  It's miserable wearing a mask that actually blocks harmful particles.

12 miles easy, pavement and dirt.  Air quality was bad, so I wore a mask for the entire run, which made it more difficult--like running at high altitude.  Later: hamstring, glute and hip flexor exercises with ankle weights; calf raises; lying-on-side leg lifts; pushups, pullups and planks.