Shawn's Running Blog

3 miles easy around grass track at high school

Long run.  10 mile course.  Part pavement, part dirt roads.  Mostly cloudy, 79 degrees and 91 percent humidity.

No running.  Push-ups, planks, pull-ups.

6 mile course, with 6 x 3:00 at tempo pace with approximately equal jogging recovery between each.

3 miles easy around grass track at high school.

3 miles easy around grass track at the high school.  Legs still tired and sore, so instead of hill running as planned, I took it easy today.

5 miles.  From Tum's house up past Thaphon Dam 2.5 miles on rolling hills, and 2.5 miles back.

3 easy miles around grass track at high school.

3 easy miles around the grass track at the high school.

10 mile course.  Pavement and dirt roads.

Rest legs.  Push-ups, planks, and pull-ups.  Traveling today.

At Marriott Hotel in Bangkok.  On treadmill.  1 mile warm-up at 9:00 mile pace.  3 x 3:00 at approx. 9 mph, with 2 minute jog at 8:30 mile pace after each.  3 x 2:00 at 10 mph, with 2 minute jog at 8:30 mile pace after each.  Continuing to 5 miles at 8:30 per mile pace.  Then 1 mile jog at 9:00 mile pace.

Still at Marriott in Bangkok.  Rested legs.  A bit sore from first quality work yesterday.  Lots of walking in Bangkok.

Travel back home from Bangkok.  Long trip, two family events, no time to run.

3 easy miles around the grass track at the high school.  Legs still a bit sore, as well as stiff from so much travel and sitting yesterday.  Decided to just loosen up today.

Six mile hill run, from Tum's house up past Thaphon Dam and back.  Pushed a couple of the steeper hills.

3 easy miles around grass track at high school.  Legs a bit sore from hills yesterday, but not bad once I started running.

10 mile course.  Mix of pavement and dirt roads.  I didn't push too hard because legs still a bit tired from hills.

Push-ups, planks and pull-ups.

Easy run around the grass/dirt track at the high school.  Legs still a bit tired from long run, so I played it smart, I think.  It rained all night, and it rained all during the run, so it was muddy.  But it felt nice and cool!

Six miles, including 6 x 3:00 at approximately LT, with 2:00 jog after each.

3 miles easy around grass track at high school.

6-mile hill run from Tum's house up past Thaphon Dam and back.  I maintained effort on the longer, less-steep hills, and pushed some of the steeper ones.

3 easy miles around the grass/dirt track at the high school.

10-mile course, pavement and dirt roads.  Still a bit of pain in the left leg, just behind the fibula.  I've had this off-and-on for a couple of months now, in both legs.  I think it was caused when I was still running my stairs workout.  The pain and stiffness is usually there first thing in the morning, and it pretty much goes away after a mile or two.  Today, by the time I hit 8 miles it was completely gone.  Only after taking a nap for a couple of hours in the afternoon has the tenderness and stiffness returned.  Tomorrow will be a rest/upper body and core day.