Shawn's Running Blog

Easy walk, about one half mile.  Later: push-ups, planks, pull-ups.

4 miles, mixing walking and running, including 20 x up and down the overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Easy walking, about a half mile.

3 miles easy, plus 10 x overpass stairs, two at a time.  No pain in calf or anywhere else.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

4 miles easy, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

4 easy, pavement and muddy dirt roads.

Easy walking; and push-ups, planks and pull-ups.

4 easy miles, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Easy walk just to loosen up the legs.

4 easy, pavement and dirt.

Easy walking.

5 miles, pavement and dirt, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Push-ups, planks, pull-ups.

5 miles: 2 miles steady, 3 miles easy.

Push-ups, planks, pull-ups.  Easy walking later.

5 easy miles, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

6 miles, pavement and dirt: 3 at about AT pace, 3 easy.

Push-ups, planks, pull-ups.

6 miles easy, pavement and dirt, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

6 easy, pavement and dirt.

3 miles tempo+ and 4 miles easier.

7 miles easy, plus 10 x overpass stairs two at a time.  Legs inexplicably sore and exhausted.   Later: hamstring, glute, hip flexor, side leg raises, and calf raises with anke weights.