Shawn's Running Blog

Fast walking for three miles.  Later: hamstring, glute, hip flexor, and side leg raises with ankle weights.  Calf raises on stairs, and bodyweight squats.

3 miles very slow.  Hamstrings surprisingly sore from speedwork.  Legs also sore from bodyweight squats.  I don't know why the bodyweight squats still make my legs so sore--they should be used to it by now, and they aren't difficult.

3 miles fast walking.  Legs still sore from speed and squats.

6 miles, pavement and dirt.

9-mile hill run/workout.  I started at Tam's house, and pushed every uphill on the way to Thaphon Dam.  Then I did 10 x 150 meter steep uphill sprints, with a jog back down after each, and a five-minute jog after the first six.  Then I ran to the top of the paved road where it ends and the trails begin, pushing every uphill.  Finally, I ran back down to the bottom of the canyon, pushing every uphill on the way down.  Great workout.

3 miles fast walking, with short segments of slow jogging.  Later: leg exercises with ankle weights/

5 very easy, pavement and dirt.  Legs sore.

3 easy, pavement and dirt.

Two sets of 10 x 1:00 hard, with 1:30 to 2:00 RI after each repeat.

3 miles fast walking with occasional short jogs.  Later: leg exercises with ankle weights.

3 miles, pavement and dirt.

10-mile hill run/workout.  I started at Tam's house, and pushed every uphill on the way to Thaphon Dam.  Then I did 10 x 175 meter steep uphill sprints, with a jog back down after each, and a five-minute jog after the first six.  Then I ran to the top of the paved road where it ends and the trails begin, pushing every uphill.  Finally, I ran back down to the bottom of the canyon, pushing every uphill on the way down.  Great workout.

3 miles fast walking with a few short jogging segments.  Legs stiff, sore and tired from yesterday's hill workout.

6 miles, pavement and dirt.

11 miles, pavement and muddy dirt roads, including 30 x 30 seconds hard, with one minute jog after each repetition.  Reps 14-30 were on rough, muddy roads, dodging puddles, so they were significantly harder than the ones on pavement.

6 miles, pavement and dirt.

3 miles fast walking.  Later: leg exercises with ankle weights.

Starting at Tam's house, I pushed the uphills on the way to the Dam.  Then I ran 10 x 180 meter steep hill sprints.  Then I ran to the top of the Dam road to the bridge, pushing every uphill.  Then I ran back down to Tam's house, pushing every uphill on the way.

3 miles fast walking.

3 miles, pavement and dirt.

Pavement and dirt.  Later: leg exercises with ankle weights.

2 miles warmup with 4 x fast strides, 2 x 3:00 hard, with 3;00 RI, 2 miles cool-down with 4 x fast strides.

3 miles fast walking, with occasional short jogs  Pavement and dirt.

4 miles, pavement and dirt.

3 miles easy, pavement and dirt.