Shawn's Running Blog

October 2023

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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: 0.00 Month: 39.30 Year: 408.20
Saucony KOA ST Lifetime Miles: 20.00
Hoka Speedgoat 4 Lifetime Miles: 125.60
Saucony Endorphin Pro Lifetime Miles: 9.50
Nike Vaporfly Next % 2 Lifetime Miles: 22.00
Saucony Endorphin Spd 3 Lifetime Miles: 242.50
Asics Fuji Speed 2 Lifetime Miles: 10.00
Puma Velocity Nitro 2 Lifetime Miles: 19.00
Adidas Boston 12 Lifetime Miles: 40.70
Saucony Kinvara Pro Lifetime Miles: 0.00
Total Distance
141.89
Asics Novablast 3 Miles: 39.50Skechers Max Road 5 Miles: 32.25Saucony Endorphin Spd 3 Miles: 20.50Reebok Floatride Energy Symmetros (Second Pair) Miles: 34.00Nike Zoom Fly Flyknit Miles: 16.64
Total Distance
11.00

Long run from home to the bridge above Thaphon Dam, with a couple of extra branch-offs, and home again.  Pavement and dirt roads.

Asics Novablast 3 Miles: 11.00
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Total Distance
7.50

Pavement and mud.  Easy pace for most of it.

Asics Novablast 3 Miles: 7.50
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Total Distance
6.00

Easy run, pavement and mud, with 13 x strides.  Last mile included five times up and down the overpass stairs, two at a time, for extra quad work.  Later: leg, glute and hip flexor exercises with ankle weights.

Skechers Max Road 5 Miles: 6.00
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Total Distance
12.00

Long run, pavement and thick, sticky mud in many sections.

Saucony Endorphin Spd 3 Miles: 12.00
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Total Distance
5.00

5 easy, mostly pavement, in the rain.

Reebok Floatride Energy Symmetros (Second Pair) Miles: 5.00
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Total Distance
8.00

Warm-up and some long, steep hills up to Thaphon Dam.  Then 6 x steep 100 meter hill sprints, followed by 6 x 100 meter fast strides.  All repeats followed by walk back to starting point for good recovery.

Skechers Max Road 5 Miles: 8.00
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Total Distance
6.00

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

Reebok Floatride Energy Symmetros (Second Pair) Miles: 6.00
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Total Distance
8.50

Pavement and muddy dirt roads.  Included 6 x 800 meters @ tempo, with slow jog after each.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.

Saucony Endorphin Spd 3 Miles: 8.50
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Total Distance
10.00

Easy pace long run, pavement and dirt roads.

Asics Novablast 3 Miles: 11.00
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Total Distance
10.00

Some long, steep hills up to Thaphon Dam.  Then two sets of 5 x 200 meters fast, with jog back+ recovery after each repeat.  Then home again.

Skechers Max Road 5 Miles: 10.00
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Total Distance
8.00

Easy 8.  Legs still tired and a bit sore from hills, speedwork.

Reebok Floatride Energy Symmetros (Second Pair) Miles: 8.00
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Total Distance
8.25

Included 7 x 800 meters, with easy 3 minutes jog after each.  Pavement and dirt.

Nike Zoom Fly Flyknit Miles: 8.25
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Total Distance
8.25

Pavement and dirt.  Included 20 x 30 seconds hard, with 1 minute easy jog after each.  Last mile included 5 x up and down the overpass stairs, two at a time, for quad work.

Skechers Max Road 5 Miles: 8.25
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Total Distance
8.00

Easy 8, pavement and dirt.  Legs tired and sore.

Reebok Floatride Energy Symmetros (Second Pair) Miles: 8.00
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Total Distance
10.00

10 miles in the hills above Thaphon Dam.  Pushed all the hills after the two-mile warmup. 

Asics Novablast 3 Miles: 10.00
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Total Distance
7.00

Easy run, pavement and muddy dirt roads.

Reebok Floatride Energy Symmetros (Second Pair) Miles: 7.00
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Total Distance
8.39

Included 6 x 800 meters at tempo+, with easy three minutes jogging after each rep.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.  Later: leg, hip flexor and glute exercises with ankle weights.

Nike Zoom Fly Flyknit Miles: 8.39
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Total Distance
141.89
Asics Novablast 3 Miles: 39.50Skechers Max Road 5 Miles: 32.25Saucony Endorphin Spd 3 Miles: 20.50Reebok Floatride Energy Symmetros (Second Pair) Miles: 34.00Nike Zoom Fly Flyknit Miles: 16.64
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