Shawn's Running Blog

3.1 miles fast walking.

3 miles, including 25 x up and down the overpass stairs, two at a time, for quad emphasis.  

3.1 miles fast walking, and various leg exercises with ankle weights.

5 miles, pavement and dirt, including 5 x up and down overpass stairs, two at a time, for added quad emphasis. 

3.1 miles fast walking.

4 miles, not pushing it yet.

3.1 miles fast walking.

Included 25 x overpass stairs, two at a time, for squat  simulation.  Very warm and humid, and the stairs were really tough today.  Scheduled rest day tomorrow.

3.1 miles fast walking, and leg exercises with ankle weights.

5 miles, easy pace, including 5 x up and down the overpass stairs, two at a time, to simulate deep, single-leg, bodyweight squats.

Six miles, pavement and muddy dirt roads, including 5 x overpass stairs, two at a time, to simulate deep, single-leg, bodyweight squats. 

Six miles, including 5 x up and down overpass stairs, two at a time.  Leg exercises with ankle weights.

Six miles, pavement and dirt.

Pavement and dirt, including 5 x overpass stairs, two at a time, in last mile.

Pavement and dirt, including 10 x overpass stairs, two at a time, in first mile.  Later: leg exercises with ankle weights.

Pavement and dirt roads.  Included 5 x up and down overpass stairs, two at a time, in the last mile.

Pavement and dirt roads.  5 x up and down the overpass stairs, two at a time, in last mile.

Pavement and dirt.  Warm and humid morning.  Easy pace.  Eighth mile included 5 x up and down the overpass stairs, two at a time, for quad emphasis.

Easy pace.  Pavement and dirt roads.  Last mile included 5 x up and down overpass stairs, two at a time, for quad work.  Later: leg, glute, and hip flexor exercises with ankle weights.