Shawn's Running Blog

December 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: 5.00 Month: 77.30 Year: 354.70
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: 232.00
Asics Fuji Speed 2 Lifetime Miles: 10.00
Puma Velocity Nitro 2 Lifetime Miles: 13.00
Puma Forever Run Nitro Lifetime Miles: 27.00
Adidas Boston 12 Lifetime Miles: 19.40
Total Distance
98.50
Reebok Panthea Miles: 8.00Asics Novablast 2 Miles: 30.00Asics Novablast (blue) Miles: 15.00Reebok Floatride Energy 3 Miles: 26.00Saucony Endorphin Pro Miles: 9.50Nike Zoom Fly Flyknit Miles: 10.00
Total Distance
5.00

5 easy, pavement and dirt.

Reebok Panthea Miles: 5.00
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Total Distance
12.00

From home to about a quarter mile into the trails above Thaphon Dam.  Good run, but later at home I got a bad cramp in my left calf, which was then very sore from the cramp.  

Asics Novablast 2 Miles: 12.00
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Total Distance
0.00

3 miles fast walking.

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Total Distance
0.00

3 mile fast walking.

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Total Distance
3.00

3 easy, pavement and dirt.

Asics Novablast (blue) Miles: 3.00
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Total Distance
5.00

3 at tempo, 2 slower.  Pavement and dirt.

Reebok Floatride Energy 3 Miles: 5.00
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Total Distance
10.00

10 miles, pavement and dirt, including several miles at good, steady pace.  Later: hamstring, hip flexor, glute, side leg raises, and calf raises with ankle weights.

Reebok Floatride Energy 3 Miles: 10.00
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Total Distance
5.00

5 miles, pavement and dirt.

Asics Novablast 2 Miles: 5.00
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Total Distance
3.00

Easy run, pavement and dirt, with 8 strides.

Reebok Panthea Miles: 3.00
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Total Distance
3.00

Three miles, all pavement.

Asics Novablast (blue) Miles: 3.00
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Total Distance
9.50

Mostly pavement, including 8 x 2:20 at tempo+ w/ 2:40 jog after each rep.

Saucony Endorphin Pro Miles: 9.50
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Total Distance
3.00

Easy recovery jog, pavement and dirt.

Asics Novablast (blue) Miles: 3.00
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Total Distance
13.00

Long run from home. over by the high school, north on Lom Sak road, up to the top of the Thaphon Dam road, to the Dam viewpoint, and home the usual way.

Asics Novablast 2 Miles: 13.00
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Total Distance
3.00

Easy recovery jog, pavement and dirt.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Push-ups, planks, pull-ups.

Asics Novablast (blue) Miles: 3.00
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Total Distance
11.00

11 miles, fairly easy, pavement and dirt.

Reebok Floatride Energy 3 Miles: 11.00
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Total Distance
3.00

Easy recovery run w/8 strides, pavement and mostly dirt.

Asics Novablast (blue) Miles: 3.00
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Total Distance
10.00

Mostly pavement.  Including 8 x 2:30 at tempo+ w/2:30 jog after each.

Nike Zoom Fly Flyknit Miles: 10.00
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Total Distance
98.50
Reebok Panthea Miles: 8.00Asics Novablast 2 Miles: 30.00Asics Novablast (blue) Miles: 15.00Reebok Floatride Energy 3 Miles: 26.00Saucony Endorphin Pro Miles: 9.50Nike Zoom Fly Flyknit Miles: 10.00
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