Shawn's Running Blog

10 miles easy.  Legs were stiff and I felt sluggish after four days off in Bangkok and all the sitting in the truck for travel.  First 6 felt allright--last 4 were slower and sluggish.

10 easy miles, pavement and dirt.  Legs tired, so I didn't push it at all.

11 miles, from home to the bridge above Thaphon Dam and back.

Push-ups, planks, pull-ups.

10 "steasy" miles, pavement and dirt.

10 miles, pavement and dirt.  After: hamstring, glute and hip flexor exercises with ankle weights; calf raises; and lying-on-side leg lifts.

12 miles, pavement and dirt.  AQI was 154, so I wore a pollution mask.  Not bad for first four miles, but then the mask was wet and the run was miserable after that.  Had to stop repeatedly just to get a few breaths of air without the mask, and the last 5 miles were necessarily slow.

8 miles, pavement and dirt.  AQI was 182, so I wore the pollution mask.  Ok for four miles, but then mask was soaked, and breathing was difficult.  Last four miles sucked.

4 miles, pavement and dirt.  I wore the pollution mask, so it wasn't pleasant.  AQI: 172.

8 miles, pavement and dirt.  AQI was 170, so I wore the pollution mask.  First three miles were fine while the mask was dry, but as usual the inner mask filter got soaked, and from about mile 5 on, the torture increased.  Once that filter is soaked, it's like voluntarily waterboarding yourself.

8 miles, pavement and dirt.  AQI was 180, so I wore the pollution mask.  I took an extra mask in a zip lock bag, and switched it out at 5 miles when the first one was soaked.  Still unpleasant, but better than before.

4 miles, pavement and dirt, with the pollution mask (AQI still high).

8 miles, pavement and dirt.  I wore the pollution mask (AQI 155).  There was a nice breeze throughout, and by the time I got home, the AQI was 137, and it dropped throughout the day down into yellow zone, so that's great.  Hope it lasts.

4 easy miles, pavement and dirt.  AQI much better than yesterday (in the yellow now), so it felt so much better without a mask.

11 miles, pavement and dirt, from home to up above Thaphon Dam and back.  Felt pretty good today.  Later: hamstring, glute, and hip flexor exercises with ankle weights; calf raises.

Easy 4 miles, pavement and dirt.  Later: pushups, planks, pullups.

8 miles, pavement and dirt.  AQI was 152, so I wore a pollution mask.

12 miles, pavement and dirt.  AQI was 176, so I wore the pollution mask.  Not bad because this type of N95 mask doesn't get soaked.

10 miles, pavement and d.irt.  AQI was 137--not terrible, but I still wore the pollution mask.

5 easy miles, pavement and dirt.