Shawn's Running Blog

Brisk 2-mile walk.

Easy jog, pavement and dirt.

Easy run, pavement and dirt.  Legs still sore from squats, and a bit tired.

9 miles, including 10 x 3:00 hard with 2:00 walking recovery after each repeat.

Two miles walking.

Easy 3, pavement and dirt.

3 miles with 10 x 75-100 meter fast strides.

5 miles at tempo pace. and 5 miles at easier pace.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.  Four sets of body weight squats.  I've regularly been doing one set of push-ups, one set of pull-ups, and one plank after every run or walk, too.

Fast walk, two miles

3 miles with 10 x 75-100 meter fast strides.  Legs still sore, mostly from the squats I've been doing.

Hill run above Thaphon Dam.  Later: hamstring, glute, hip fexor, side leg raises and calf raises with ankle weights.  Four sets of bodyweight squats.

2 miles brisk walking.

Easy 3, pavement and dirt.

Warm-up, 30 x :30 w/1:00 jog after each, cool-down.

Brisk two-mile walk.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.  Four sets of bodyweight squats.

Easy 3, pavement.

Long run, pavement and dirt.  Felt better for the last few miles than I have for awhile in a long run.

Brisk two-mile walk.

3 miles easy, w/10 x 75-100 meter fast strides.

Hill run above Thaphon Dam.  I pushed the hills and cruised the downhills.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Body weight squats.

Two-mile walk.

Easy 3, pavement and dirt.

10 miles, including 10 x 3:00 hard, with 2:00 jog after each.

Brisk two-mile walk.

5 easy.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Four sets of bodyweight squats.