Shawn's Running Blog

Easy pace, pavement and muddy dirt roads.  Legs tired from Saturday long run.  It rained the last four miles, which kept me nice and cool.  After: hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy jog, pavement and muddy dirt roads.  It rained softly for most of the run.  Also, push-ups, pull-ups, planks and crunches.

From home to almost the top of the paved Dam road.  Hills felt a little easier than last week.  Pavement and muddy dirt roads.

Easy run, pavement and dirt roads.  Legs tired and a bit sore from yesterday's hilly run.

Easy 6, pavement and dirt roads.  Push-ups, pull-ups, planks and crunches.

Weekly long run, pavement and dirt roads.  Relaxed pace.  Hamstring, glute, hip flexor and hip exercises with ankle weights. Bodyweight squats and calf raises.

Relaxed run, mostly pavement.

Easy jog, pavement and dirt roads.  Push-ups, pull-ups, planks and crunches.

Hilly run from home all the way up into the trails above Thaphon Dam and back.

Easy jog, mostly pavement.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy pace, pavement and dirt roads.  Legs sore and tired.

Long run, pavement and rough dirt roads.

Relaxed pace, pavement and dirt roads.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.  I must have cracked a rib on my upper right side when I fell two days ago. It hurts to sit up, roll over in bed, breathe deeply and cough.  It hurt less as the run progressed.

Easy jog.

Long run from home to the bridge above Thaphon Dam and back.  Harder than usual--it turned out I was coming down with a bad cold.

Hamstring, glute, hip flexor and hip exercises with ankle weights.   Bodyweight squats and calf raises.  Just getting over a bad cold.

Easy run.  Legs stiff, body weak from long lay-off.