Shawn's Running Blog

10 miles, pavement and dirt.  Legs felt tired and a bit sore.  Used the pollution mask.  The Reebok Foatride Run 2.0 has reached its limit at 215 miles--not enough cushion, especially on pavement.  I was hoping to get it to at least 300 miles, but it's no good anymore.

5 easy miles, mostly pavement.  AQI 190, so I wore the pollution mask.

11 miles, pavement and dirt.  From home, up past the bridge above Thaphon Dam and back.  It was 80 degrees to start, and 84 with a "feels like" 92 by the end.  The AQI was down to moderate (in the yellow), so thankfully I could do this run without the pollution mask.  I pushed many of the hills, and it was a tough run.

10 miles, pavement and dirt.  It rained a lot yesterday, so the air was fresh and clean.  Humidity was high, but it was "just" 75 degrees, so not so bad.

5 miles, pavement and dirt.

10 miles, pavement and dirt.  First four miles "steasy" pace.

Easy 5 miles, pavement and dirt.  Later: push-ups, pull-ups, planks.

10 miles, pavement and dirt, including 4 miles at tempo pace, and then 4 x 3:00 at near LT pace with 2:00 jog after each.

12 miles, pavement and dirt.  From home, to up past the bridge at the end of the paved road above Thaphon Dam and into the trails, and then back. 

5 easy, pavement and dirt.

5 steady miles on the treadmill at the resort in Phuket.

10 miles, pavement and dirt.  First four was not bad.  Last 6 was increasingly difficult, even at a 9:00+ pace.  Weak.  Have had some kind of mild illness for a few days--cough, weakness, diarreah, but felt better this morning.

4 easy miles, pavement and dirt.

10 miles, pavement and dirt, including 6 x 200 meter hills at about AT pace, with jog back down plus about 30 seconds recovery.

12 miles, pavement and dirt.

11 miles, pavement and dirt.  From home, to a ways past the bridge at the top of the paved road above Thaphon Dam, and back.  Included a loop of the viewpoint.

11.7 miles, pavement and mud.  Included 6 x 3:00 hard, followed by 2:00 jog recovery each.