Shawn's Running Blog

November 2021

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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: 8.10 Year: 553.90
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: 300.00
Asics Fuji Speed 2 Lifetime Miles: 10.00
Puma Velocity Nitro 2 Lifetime Miles: 43.00
Adidas Boston 12 Lifetime Miles: 65.30
Saucony Kinvara Pro Lifetime Miles: 35.20
Total Distance
97.50
Saucony Endorphin Speed Miles: 18.50Asics Novablast 2 Miles: 11.00Asics Novablast (blue) Miles: 16.00New Balance Fuel Cell Rebel 2 Miles: 8.00Hoka Huaka Miles: 5.00Reebok Panthea Miles: 14.00Saucony KOA ST Miles: 8.00Nike Zoom Fly Flyknit Miles: 9.00Hoka Speedgoat 4 Miles: 8.00
Total Distance
10.00

10 miles, mostly pavement: 2 warm-up, 7 x 3:00 @ tempo+, w/2:00 jog between, and 4 miles easy/cool-down.

Saucony Endorphin Speed Miles: 10.00
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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
11.00

11 miles of hills and some trails above Thaphon Dam.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.   Later in the day a lot of walking and climbing stairs at temples in Phrae.

Asics Novablast 2 Miles: 11.00
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Total Distance
11.00

11 miles, pavement and dirt.

Asics Novablast (blue) Miles: 11.00
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Total Distance
8.00

8 miles, mostly pavement, including 10 x 1:00 hard with 2:00 jog after each.

New Balance Fuel Cell Rebel 2 Miles: 8.00
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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
5.00

5 easy, pavement and dirt.  Then hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Hoka Huaka Miles: 5.00
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Total Distance
3.00

3 very easy, pavement and dirt.

Reebok Panthea Miles: 3.00
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Total Distance
8.00

8 miles on the hilly, muddy trails above Thaphon Dam.

Saucony KOA ST Miles: 8.00
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Total Distance
0.00

Legs, especially right calf, have DOMS (Delayed Onset Muscle Soreness) from the big hill workout two day ago.  So today I just walked a mile fast.

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Total Distance
3.00

3 easy, pavement and dirt.

Reebok Panthea Miles: 3.00
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Total Distance
9.00

9 miles, mostly pavement, including 8 x 2:00 @ tempo+, w/3:00 jog after each.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Nike Zoom Fly Flyknit Miles: 9.00
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Total Distance
5.00

5 easy, pavement and dirt.

Reebok Panthea Miles: 5.00
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Total Distance
8.00

8 miles on the trails above Thaphon Dam.  15 minutes faster than 8 days ago.  I had a motorcycle accident on the way to this run.  Cuts, scrapes on right knee, arm, shoulder and side of my face.  Badly sprained left thumb.  I went ahead and did the run before going to the hospital, knowing I'd be unable to do so due to pain the next day.

Hoka Speedgoat 4 Miles: 8.00
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Total Distance
5.00

5 miles, pavement and dirt.

Asics Novablast (blue) Miles: 5.00
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Total Distance
3.00

3 easy, with pick up ar the end.

Reebok Panthea Miles: 3.00
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Total Distance
8.50

8.5 total, mostly pavement, including 8 x 3:00 at tempo+ w/2:00 jog between each. Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Saucony Endorphin Speed Miles: 8.50
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Total Distance
97.50
Saucony Endorphin Speed Miles: 18.50Asics Novablast 2 Miles: 11.00Asics Novablast (blue) Miles: 16.00New Balance Fuel Cell Rebel 2 Miles: 8.00Hoka Huaka Miles: 5.00Reebok Panthea Miles: 14.00Saucony KOA ST Miles: 8.00Nike Zoom Fly Flyknit Miles: 9.00Hoka Speedgoat 4 Miles: 8.00
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