Shawn's Running Blog

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

Pavement and mud.  Easy pace for most of it.

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.

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

5 easy, mostly pavement, in the rain.

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.

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

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.

Easy pace long run, pavement and dirt roads.

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.

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

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

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.

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

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

Easy run, pavement and muddy dirt roads.

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.