Shawn's Running Blog

December 2020

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesShawnHa's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201920202021
15% off for Fast Running Blog members at St. George Running Center!

Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

Miles:This week: 35.60 Month: 35.60 Year: 503.30
Asics Novablast Lifetime Miles: 211.00
Skechers Go Run Ride 7 Lifetime Miles: 243.00
Nike Terra Kiger 4 Lifetime Miles: 36.00
Hoka Huaka Lifetime Miles: 87.00
Saucony KOA ST Lifetime Miles: 12.00
Adidas Adizero Tempo Lifetime Miles: 58.00
New Balance Fuel Cell Rebel 2 Lifetime Miles: 15.00
Reebok Panthea Lifetime Miles: 20.00
Saucony Endorphin Speed Lifetime Miles: 37.10
Nike Zoom Fly Flyknit Lifetime Miles: 36.20
Total Distance
173.00
Skechers Go Run Ride 7 Miles: 26.00Hoka Huaka Miles: 23.00Reebok Floatride Forever Energy 2 Miles: 74.50Reebok Floatride Run 2.0 Miles: 29.50Asics Novablast Miles: 10.00Adidas Solar Boost Miles: 10.00
Total Distance
7.00

Easy 7 miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 7.00
Add Comment
Total Distance
12.00

12 miles, pavement and dirt.  From home, up past the bridge above Thaphon Dam into the trails and back.  After the run: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; body weight squats; and lying-on-side leg raises.

Hoka Huaka Miles: 12.00
Add Comment
Total Distance
6.00

Easy 6 miles, pavement.  After the run: push-ups, planks, pull-ups.

Skechers Go Run Ride 7 Miles: 6.00
Add Comment
Total Distance
10.00

10 miles, pavement and dirt, including 12 x 100-150 meter fast strides, with jog recoveries.

Reebok Floatride Forever Energy 2 Miles: 10.00
Add Comment
Total Distance
15.00

15 miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 15.00
Add Comment
Total Distance
10.00

10 miles, pavement and dirt.  From home to above Thaphon Dam and back.

Asics Novablast Miles: 10.00
Add Comment
Total Distance
12.00

12 miles, pavement and dirt, including 3 warmup, 4 x 7:00 at or a bit faster than anaerobic threshold pace with 2:00 jog after each, and then home.

Reebok Floatride Forever Energy 2 Miles: 12.00
Add Comment
Total Distance
10.00

10 miles, pavement and dirt.  After: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; and lying-on-side leg lifts.

Adidas Solar Boost Miles: 10.00
Add Comment
Total Distance
6.00

6 easy miles, mostly pavement.  Later: push-ups, planks, pull-ups.

Skechers Go Run Ride 7 Miles: 6.00
Add Comment
Total Distance
8.50

8.5 miles, pavement and dirt.  From home to Thaphon Dam.  8 x 100 meter uphill sprints on incline up to Dam, with jog down recoveries.  8 x 150 meter fast strides on flat top of Dam, with jog back recoveries.  Then back home.

Reebok Floatride Forever Energy 2 Miles: 8.50
Add Comment
Total Distance
14.00

14 miles, pavement and dirt.  Varied pace.

Reebok Floatride Run 2.0 Miles: 14.00
Add Comment
Total Distance
11.00

11 miles, mostly pavement.  From home to above Thaphon Dam and a bit into the trails, and then back home.  

Hoka Huaka Miles: 11.00
Add Comment
Total Distance
12.00

12 miles, pavement and dirt: 3 miles warmup; 5 x 6:00 a bit faster than anaerobic threshold pace, with 2 minutes jog after each (5 miles total).  Then 4 miles home.   After the run: hamstring, glute, and hip flexor exercises with ankle weights, and lying-on-side leg lifts.  A bit heavy-legged from hill yesterday, but not bad.

Reebok Floatride Forever Energy 2 Miles: 12.00
Add Comment
Total Distance
11.00

11 miles, pavement and dirt.  Push-ups, planks, pull-ups.

Reebok Floatride Forever Energy 2 Miles: 11.00
Add Comment
Total Distance
7.00

Easy 7 miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 7.00
Add Comment
Total Distance
10.00

10 miles, part pavement, part dirt.  4 miles warmup to Thaphon Dam.  Three sets of 4 x 200 meters fast, with jog back to starting point after each 200, and 3 minutes rest between sets.  Then home.  Some pain in medial ankle tendon, so I will take a little time off.

Reebok Floatride Forever Energy 2 Miles: 10.00
Add Comment
Total Distance
11.00

11 steady miles (7:37 average), pavement and dirt.  After: hamstring, glute, hip flexor exercises with ankle weights; eccentric calf raises on stairs; lying-on-side leg raises.  No pain in medial ankle tendon.

Reebok Floatride Forever Energy 2 Miles: 11.00
Add Comment
Total Distance
0.50

.5 mile.  Chased by a dog who was running with a jogger along the waterfront in Chiang Khan.  I stopped, waiting for the guy to control his dog, but the idiot didn't.  The dog was snarling and appeared to want to bite the back of my leg.  The idiot said the dog didn't bite.  I started running again, and the stupid dog chased me again.  The idiot said the dog didn't bite.  I sped up a bit, and the dog sped up behind me, I turned to look at the dog, and stumbled.  I caught myself with my left leg and kept from falling down, but there was a sudden, very sharp pain along my entire left hamstring.  I had to limp back to our hotel.  Very painful, and I could hardly walk.  For sure, out for weeks . . . 

Reebok Floatride Run 2.0 Miles: 0.50
Add Comment
Total Distance
0.00

Push-ups, planks, pull-ups.  Also, easy hamstring, glute and hip flexor exercises with ankle weights--no pain, but weak in left hamstring; eccentric calf raises on stairs; lying-on-side leg lifts.

Note: I used ice a few times for first 48 hours after the injury, and then began using heat.  A few days after injury, I began doing some cross fiber massage on the left hamstring.  It very slowly gets a little better, but still pain and stiffness, and when I first begin massage it hurts to the touch, getting better after a few minutes.

Add Comment
Total Distance
173.00
Skechers Go Run Ride 7 Miles: 26.00Hoka Huaka Miles: 23.00Reebok Floatride Forever Energy 2 Miles: 74.50Reebok Floatride Run 2.0 Miles: 29.50Asics Novablast Miles: 10.00Adidas Solar Boost Miles: 10.00
Debt Reduction Calculator
Featured Announcements