Shawn's Running Blog

June 2022

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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

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Miles:This week: 20.20 Month: 36.50 Year: 1274.06
Saucony KOA ST Lifetime Miles: 20.00
Saucony Endorphin Speed Lifetime Miles: 260.00
Nike Zoom Fly Flyknit Lifetime Miles: 171.36
Hoka Speedgoat 4 Lifetime Miles: 58.00
Reebok Floatride Energy 3 Lifetime Miles: 286.00
Saucony Endorphin Pro Lifetime Miles: 9.50
Skechers Max Road 5 Lifetime Miles: 142.00
Nike Vaporfly Next % 2 Lifetime Miles: 8.50
Reebok Floatride Energy Symmetros Lifetime Miles: 70.00
Asics Novablast 3 Lifetime Miles: 10.00
Total Distance
101.00
Reebok Panthea Miles: 40.00Skechers Max Road 5 Miles: 6.50Reebok Floatride Energy 3 Miles: 28.50Asics Novablast 2 Miles: 3.00Nike Zoom Fly Flyknit Miles: 8.50Saucony Endorphin Speed Miles: 11.00Nike Vaporfly Next % 2 Miles: 1.00Hoka Huaka Miles: 3.00
Total Distance
0.00

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

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Total Distance
3.00

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.

Reebok Panthea Miles: 3.00
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Total Distance
0.00

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

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Total Distance
6.00

6 miles, pavement and dirt.

Skechers Max Road 5 Miles: 6.50
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Total Distance
9.00

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.

Reebok Floatride Energy 3 Miles: 9.00
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Total Distance
0.00

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

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Total Distance
5.00

5 very easy, pavement and dirt.  Legs sore.

Reebok Panthea Miles: 5.00
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Total Distance
3.00

3 easy, pavement and dirt.

Asics Novablast 2 Miles: 3.00
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Total Distance
8.50

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

Nike Zoom Fly Flyknit Miles: 8.50
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Total Distance
0.00

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

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Total Distance
3.00

3 miles, pavement and dirt.

Reebok Panthea Miles: 3.00
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Total Distance
10.00

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.

Reebok Floatride Energy 3 Miles: 10.00
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Total Distance
0.00

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

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Total Distance
6.00

6 miles, pavement and dirt.

Reebok Panthea Miles: 6.00
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Total Distance
11.00

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.

Saucony Endorphin Speed Miles: 11.00
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Total Distance
6.00

6 miles, pavement and dirt.

Reebok Panthea Miles: 6.00
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Total Distance
0.00

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

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Total Distance
9.50

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.

Reebok Floatride Energy 3 Miles: 9.50
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Total Distance
0.00

3 miles fast walking.

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Total Distance
3.00

3 miles, pavement and dirt.

Reebok Panthea Miles: 3.00
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Total Distance
6.00

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

Reebok Panthea Miles: 6.00
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Total Distance
5.00

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.

Reebok Panthea Miles: 4.00Nike Vaporfly Next % 2 Miles: 1.00
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Total Distance
0.00

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

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Total Distance
4.00

4 miles, pavement and dirt.

Reebok Panthea Miles: 4.00
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Total Distance
3.00

3 miles easy, pavement and dirt.

Hoka Huaka Miles: 3.00
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Total Distance
101.00
Reebok Panthea Miles: 40.00Skechers Max Road 5 Miles: 6.50Reebok Floatride Energy 3 Miles: 28.50Asics Novablast 2 Miles: 3.00Nike Zoom Fly Flyknit Miles: 8.50Saucony Endorphin Speed Miles: 11.00Nike Vaporfly Next % 2 Miles: 1.00Hoka Huaka Miles: 3.00
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