Shawn's Running Blog

January 2019

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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

Miles:This week: 0.00 Month: 50.60 Year: 518.30
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
715.00
Total Distance
3.00

3 miles easy around grass track at high school

Total Distance
10.00

Long run.  10 mile course.  Part pavement, part dirt roads.  Mostly cloudy, 79 degrees and 91 percent humidity.

Total Distance
0.00

No running.  Push-ups, planks, pull-ups.

Total Distance
6.00

6 mile course, with 6 x 3:00 at tempo pace with approximately equal jogging recovery between each.

Total Distance
3.00

3 miles easy around grass track at high school.

Total Distance
3.00

3 miles easy around grass track at the high school.  Legs still tired and sore, so instead of hill running as planned, I took it easy today.

Total Distance
5.00

5 miles.  From Tum's house up past Thaphon Dam 2.5 miles on rolling hills, and 2.5 miles back.

Total Distance
3.00

3 easy miles around grass track at high school.

Total Distance
3.00

3 easy miles around the grass track at the high school.

Total Distance
10.00

10 mile course.  Pavement and dirt roads.

Total Distance
0.00

Rest legs.  Push-ups, planks, and pull-ups.  Traveling today.

Total Distance
6.00

At Marriott Hotel in Bangkok.  On treadmill.  1 mile warm-up at 9:00 mile pace.  3 x 3:00 at approx. 9 mph, with 2 minute jog at 8:30 mile pace after each.  3 x 2:00 at 10 mph, with 2 minute jog at 8:30 mile pace after each.  Continuing to 5 miles at 8:30 per mile pace.  Then 1 mile jog at 9:00 mile pace.

Total Distance
0.00

Still at Marriott in Bangkok.  Rested legs.  A bit sore from first quality work yesterday.  Lots of walking in Bangkok.

Total Distance
0.00

Travel back home from Bangkok.  Long trip, two family events, no time to run.

Total Distance
3.00

3 easy miles around the grass track at the high school.  Legs still a bit sore, as well as stiff from so much travel and sitting yesterday.  Decided to just loosen up today.

Total Distance
6.00

Six mile hill run, from Tum's house up past Thaphon Dam and back.  Pushed a couple of the steeper hills.

Total Distance
3.00

3 easy miles around grass track at high school.  Legs a bit sore from hills yesterday, but not bad once I started running.

Total Distance
10.00

10 mile course.  Mix of pavement and dirt roads.  I didn't push too hard because legs still a bit tired from hills.

Total Distance
0.00

Push-ups, planks and pull-ups.

Total Distance
3.00

Easy run around the grass/dirt track at the high school.  Legs still a bit tired from long run, so I played it smart, I think.  It rained all night, and it rained all during the run, so it was muddy.  But it felt nice and cool!

Total Distance
6.00

Six miles, including 6 x 3:00 at approximately LT, with 2:00 jog after each.

Total Distance
3.00

3 miles easy around grass track at high school.

Total Distance
6.00

6-mile hill run from Tum's house up past Thaphon Dam and back.  I maintained effort on the longer, less-steep hills, and pushed some of the steeper ones.

Total Distance
3.00

3 easy miles around the grass/dirt track at the high school.

Total Distance
10.00

10-mile course, pavement and dirt roads.  Still a bit of pain in the left leg, just behind the fibula.  I've had this off-and-on for a couple of months now, in both legs.  I think it was caused when I was still running my stairs workout.  The pain and stiffness is usually there first thing in the morning, and it pretty much goes away after a mile or two.  Today, by the time I hit 8 miles it was completely gone.  Only after taking a nap for a couple of hours in the afternoon has the tenderness and stiffness returned.  Tomorrow will be a rest/upper body and core day.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
0.00

Easy walking today.  Pain in calf always goes away during a run, but just to be careful I'm giving it a few days rest to reduce pain and any inflammation before resuming schedule.

Total Distance
0.00

Rested legs.  Stretching routine.  Full body massage.

Total Distance
0.00

No pain in leg today.  Used electrical stimulus device.

Total Distance
3.00

3 miles to and around high school and back.  Pavement.   A little bit of pain and stiffness in leg to start, but as usual it went away after a mile or so.  It seems to be focused at the soleus muscle.  Both legs had this same pain, probably from running so many stairs before I switch to hills, but the right leg has none now.  It's usually worse when stepping down stairs.

Total Distance
6.00

6 mile hill run, from Tum's house up past Thaphon Dam and back.  No pain in the leg at all during the run or after, even though we walked a lot today visiting several temples in Phitsanulok, Thailand.

Total Distance
3.00

3 easy miles around high school.  No pain in leg.  Just a little stiffness from walking so much after yesterday's hill running.

Total Distance
7.00

7 miles with 7 x 3:00 at LT pace, with approx. 2:00-3:00 recovery jogs between. 

Total Distance
0.00

Walked around the high school for 30 minutes with Kim and our dog, O.  Legs stiff and a little bit sore from yesterday's LT run.  Felt much better after walking.

Total Distance
10.00

10-mile course.  Felt better today.  Legs just a little bit tired, but better.

Total Distance
3.00

3 easy miles around the high school.  Legs tired from long run yesterday, but loosened up.

Total Distance
0.00

Push-ups, planks and pull-ups.

Total Distance
7.00

7 miles from friend Tum's house up past Thaphon Dam and back.  Most of the road is now paved.  It rained during the whole run.  I pushed the uphills, and felt really good on this run--stronger than I have in years.

Total Distance
3.00

3 easy miles around the high school.  Legs tired and stiff from yesterday's hill running.  Loosened up after a mile or so, but legs still tired.

Total Distance
7.00

7-mile course, including 10x100 yard strides.  Legs still felt stiff from hills to begin, but loosened up well later.

Total Distance
3.00

3 easy miles around high school.  Legs sore and tired from yesterday.

Total Distance
10.00

10-mile course.  About half pavement, half dirt roads.  Legs still very sore from strides two days ago, since that was my first "fast" running in a long time.  Loosened up and felt pretty good for most of the run.  Didn't push it.  Averaged about 8:15 per mile.  Tomorrow will be a scheduled rest day with upper body and core exercises.

Total Distance
0.00

Scheduled rest day for legs.  Push-ups, planks, pull-ups.

Total Distance
8.00

8-mile hill run from friend Tum's house up past Thaphon Dam.  Two miles were on very rough, muddy, rocky road and trails; the rest was on the new paved surface.  Got a two-hour oil massage later.

Total Distance
3.00

3 easy miles around high school.

Total Distance
8.00

8 miles, mix of pavement and dirt roads.  8 x 3:00 at LT, with 2:00 jog after each.  Legs felt a little tired, but surprisingly fresher than I expected.

Total Distance
3.00

3 easy around high school.  I've been running on the pavement because it seemed for awhile that running on the uneven grass surface was aggravating that soleus soreness.  Legs a bit tired from yesterday, but loosened up nicely for the rest of the day.

Total Distance
11.00

11 miles, with a mix of pavement and dirt/mud surfaces.  77 degrees with 98 percent humidity.  Felt pretty good, but didn't push too hard.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
9.00

9 mile hill run from friend Tum's house to up above Thaphon Dam.  Mostly pavement, except up past the bridge, where it turns to very rough road/trail with rocks, puddles, streams, and mud.  Ran through several streams.  I wore trail shoes on this run, and it made the rough, muddy parts much better.  Planned 8 miles, but took a scenic side road to check out a new overlook/picnic area.

Total Distance
3.00

3 easy around high school.

Total Distance
8.00

8 miles with 10 x 100 meter strides w/jog recovery after each.  No pain in legs; just a little tired from hill running two days ago.  Not a bad ran.

Total Distance
3.00

3 miles easy around high school.  Legs a bit sore from yesterday.

Total Distance
0.00

I had planned my 11-mile long run today.  However, I didn't sleep well, felt hot all night with a headache, and my legs were very sore.  DOMS (Delayed Onset Muscle Soreness) from the sprints I ran two days ago.  For me, DOMS is always worse the second day after unaccustomed harder workouts.  Rather than have a probably sub-par long run, I did what I thought was wise, and turned off my alarm clock, which was set for the usual 5:00 a.m.  I can almost never sleep past 6:00 a.m., but I ended up sleeping until 8:00, woke up, rolled over, and then slept until 9:00 a.m.  Surprising, but it showed me that I had made the right decision.

Total Distance
12.00

12 miles, with more than half on dirt (mud) roads.  It rained very hard for the first 6 or 7 miles.  My shoes got very soaked and heavy, and for parts of the run I had thick mud on the bottoms of my shoes.  It was cool and fun.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
3.00

3 easy miles around the high school.

Total Distance
8.00

8 mile hill running from friend Tum's house to above Thaphon Dam.  With all the rain lately, the trail turned into a stream at about the 3.5 mile mark, so I made up the extra distance on a side road on the way back down.

Total Distance
3.00

3 easy around high school.

Total Distance
8.00

8 miles, about half of pavement, half on dirt, with 10 x 3:00 at LT pace or a bit faster, with 2:00 recovery jogging after each.  For an LT workout, I probably ran some of the repeats a little too fast at the beginning, because I was hurting by the 6th or 7th one.  However, it was a good workout, and we'll see how the legs feel during tomorrow's easy recovery run.

Total Distance
3.00

3 easy miles around high school.

Total Distance
3.00

3 easy miles around high school.

Total Distance
12.00

12 miles, about half on pavement and half on dirt roads.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
9.00

9 mile hill/trail run from friend Tum's house up past Thaphon Dam and into the rougher hills.  It hasn't rained much for two days now, so the streams running through the trail were only just above the knees at their deepest.  My legs felt surprisingly good after my 12-mile long run two days ago.  This is another breakthru for my road back to excellent running condition.  I felt strong the whole way, especially on the run up the canyon.  Same little pain to start, in the left soleus area, but it went away completely, as usual, after a mile or so.  Fun run.

Total Distance
3.00

3 easy miles around the high school.

Total Distance
9.00

9 miles, about half on pavement, half on dirt roads, including 10 x 100 meter strides with jogging after each.

Total Distance
3.00

3 easy miles around the high school.

Total Distance
3.00

3 easy around high school.  DOMS from sprints on Wednesday, so I delayed long run a day.

Total Distance
14.00

14 miles, part on pavement, part on dirt roads.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
3.00

3 easy miles around high school.

Total Distance
10.00

10 mile run, from friend Tum's house up into the trails above Thaphon Dam.  A couple of those hills on the trails were long, steep and brutal.  We'll see how tired and sore my legs might be tomorrow.

Comments
From Brandon on Tue, Sep 17, 2019 at 17:41:48 from 73.98.189.213

Great run today. Gotta love running those hills.

Total Distance
3.00

3 easy miles around the high school.  Legs felt much better than I thought they would after yesterday's especially tough hill run.  I'll be happy if DOMS doesn't set it later today or tonight!

Total Distance
3.00

3 easy mile around the high school.  I had a 10-mile run with some LT work scheduled for this morning, but I felt weak and stiff for some reason.  I felt like my body was fighting off some kind of virus, so I slept for a couple hours in the afternoon and took it easy today.

Total Distance
10.00

10 miles, part pavement, part dirt roads, w/ 8 x 3:00 at LT pace, and 2:00 jog recoveries after each.  I felt much better than yesterday, especially after the run.  I'm glad I didn't try to do this workout yesterday when I felt weak and sick all day.  That break affected my planned weekly mileage of 40+, but I think it was smart.

Total Distance
3.00

3 easy miles around the high school.

Total Distance
15.00

15 miles, part pavement, part dirt roads.  It was 80 degrees with 90 percent humidity when I started at 5:30 a.m.  I didn't push this long run, but I was really drained by the end.  I lost six pounds on this run, and my legs were dead.  Good thing tomorrow is a scheduled day off from running, with upper body and core exercises.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
10.00

10 mile hill/trail run above Thaphon Dam.  Legs felt much fresher than I expected after that draining 15 mile run two days ago.  I didn't push the challenging paved road hills as hard as usual on the way up because now I know about the really brutal hills before the top of the trail.  I wore gaiters on my shoes for the first time, which kept the small rocks and grit out of my shoes, especially when running through mud, puddles and small streams.

Total Distance
3.00

3 easy miles around the high school.

Total Distance
10.00

10 mile course, part pavement, part dirt roads.  Included 12 x 100 meter sprints with slow 2-3 minute recovery jogs after each for full recovery.  A little cooler, with a little bit less humidity this morning, so it was much more enjoyable.

Total Distance
3.00

Three easy miles around the high school.  I loosened up, but was a bit sore.  Later in the day, I got much more sore and tired (DOMS - Delayed Onset Muscle Soreness).  The 12 sprints in the middle of yesterday's 10 mile run felt significantly faster than sprints have felt in many years.  I've been doing this legspeed work once every two weeks, and I get DOMS each time.  I guess the solution, even at almost 58 years of age, is to throw in some legspeed work at least once a week instead of every two weeks.  Tomorrow I have a 14-15 mile long run scheduled, but again I'm going to play it safe and take it easier tomorrow so I can have a much better long run the next day.

Total Distance
0.00

After DOMS hit hard yesterday, I slept in late today and took it easy to let the soreness subside.

Total Distance
14.00

14 miles, part pavement, part dirt roads.  I felt a bit sluggish, and the temperature was about 80 degrees to start.  Not a bad run, but I was quite tired for the last few miles.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
11.00

11-mile hill run from friend Tum's house to up above Thaphon Dam on paved roads and dirt trails.  Pretty good run with some killer hills.

Total Distance
3.00

3 easy miles around the high school,

Total Distance
11.00

11 miles, part pavement, part dirt roads.  Including: 4 x 120 meter strides with easy jog recoveries; 8 x 3:00 at LT pace, with 2:00 jog recoveries; 4 x 120 meter strides with easy jog recoveries.  I included the strides this week because I want to do some sprint work at least once a week to work on basic leg speed and power while avoiding the severe DOMS that happen when I do them just every other week.  It rained last night, so it was very humid and about 80 degrees when I started this run.  Tomorrow we take an 8-hour bus ride to Bangkok, spend the night, and then fly to the U.S. to visit family.  I'll miss at least one day, and probably two due to the travel and jet lag. 

Total Distance
3.00

3 easy miles around the high school. 

Total Distance
0.00

Air travel from Thailand to Utah.

Total Distance
0.00

Jet lag from air travel from Thailand.

Total Distance
3.00

3 easy on paved roads in Perry, Utah

Total Distance
15.00

15 miles in Brigham City, Utah.  Pavement on dirt roads, with some hills.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
12.00

12 miles in Brigham City, Utah.  Included running on the mountainside and 4 x The Hill.

Total Distance
3.00

3 easy on paved roads in Perry, Utah.

Total Distance
0.00

Mom's memorial service.  Took the day off.

Total Distance
12.00

12 miles, dirt roads and pavement in Brigham City, Utah.  Included: 8 x 3:00 at LT pace, with 2:00 recovery jogs;  8 x 120 yard sprints, with recovery + back to start.

Total Distance
3.00

3 easy on paved roads in Perry, Utah.

Total Distance
0.00

Rested legs.  DOMS from speed.

Total Distance
15.00

15 miles on dirt roads and paved roads in Brigham City, Utah.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
3.00

3 easy miles on paved roads in Perry, Utah.

Total Distance
12.00

12 miles, dirt and pavement in Brigham City, Utah.  On Mountainside, including 4 x The Hill.

Total Distance
0.00

Air travel from U.S. to Thailand.

Total Distance
0.00

Air travel from U.S. to Thailand.

Total Distance
0.00

Mostly sleeping in Bangkok.  Jet lag from travel.

Total Distance
0.00

Travel from Bangkok to Phetchabun, Thailand.

Total Distance
4.00

4 miles easy to loosen up legs after travel.

Total Distance
14.00

14 miles total, dirt roads and paved roads.  5 miles warmup.  8 x 3:00 at LT pace, with 2:00 jog recovery after each.  8 x 100 yard sprints, with jog back to start for recovery.  Finish with a couple miles easy.

Total Distance
4.00

4 easy miles around the high school.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
16.00

16 miles long run.  Pavement and dirt roads.  I added a new loop to my long run course.  Legs STILL a bit sore and tired from speedier running three days ago, so I didn't push too much.

Total Distance
4.00

4 easy miles around the high school and the grass track.

Total Distance
12.00

12 mile hill running from friend Tum's house and up into the trails above Thaphon Dam.  Good run on some brutal hills.  Felt pretty strong.

Total Distance
4.00

4 easy miles around the high school and grass track.

Total Distance
15.00

A.M.: 12 miles, the majority on dirt roads.  8 x 3:00 at or faster than LT pace, with 2:00 jog between each.  10 x 100 meter sprints, with approximately equal jog recovery after each.  Legs felt much better than expected just two days after that hard hill running to and above Thaphon Dam.  Using compression sleeves on calves for hours after runs, and afternoon naps, seem to really help with recovery.

P.M.: 3 easy miles around the high school.  Legs felt surprisingly good after this morning's hard run.  This is my first addition of doubles during this training period.

Total Distance
3.00

3 easy miles around the high school.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
18.00

18 miles long run, part on pavement, part on dirt roads. 

Total Distance
4.00

4 easy miles around the high school.

Total Distance
0.00

Legs still tired, with some soreness at bottom of calf/top of achilles on left side, so I took the day off to have a better quality hill run tomorrow.

Total Distance
15.00

A.M.: 12 mile hill and trail run to Thaphon Dam and beyond.  Fastest run, with the least amount of perceived effort, that I've ever had on this course.   Over 2,000 feet of vertical gain.

P.M.: 3 easy miles around the high school.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
13.00

13 miles, part pavement, part dirt roads, including 10 x 3:00 at, or a bit faster than, lactate threshold pace, with 1:30 jogging rest after each; 10 x 100 meter sprints (90% effort), with jog back to start after each.  Very good run, and I'm glad I let my legs rest yesterday.

Total Distance
4.00

4 easy miles around the high school.

Total Distance
19.00

19 mile long run, part pavement, part dirt roads.

Total Distance
5.00

5 easy miles around the high school.

Total Distance
12.00

12 mile hill run, from friend Tum's house up into the trails above Thaphon Dam.  Muddy with brutal hills is a bad combination when you're wearing trail shoes with too-close lug spacing.  Nike Terra Kigers suck in mud. 

Total Distance
4.00

4 easy miles around the high school.

Total Distance
4.00

4 easy miles around the high school.

Total Distance
14.00

14 miles on pavement and dirt, including 8 x 4:00, at or a bit faster than anaerobic threshold pace, with 2:00 jog recovery after each; 10 x 100 meter sprints, with jog back to start after each.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
3.00

3 easy miles around the high school.  After hard speed workout on Nov. 17, I had tendinitis in my right calf where the achilles connects to the calf muscle.  It didn't get better the next day.  I took 5 days off, with some pain to the touch remaining.   Then I tried to do an easy run, and pain came right back before I ran a half mile.  I took 10 more days off, and then I started doing some walking/jogging, with some stiffness but minimal pain.  Today was the first day of actually running without any pain.  I was supposed to do a local "fun run" on Dec. 1, but I skipped it.  It will take time to get fitness back, but today was a good sign.

Total Distance
0.00

Push-ups, planks, pull-ups.  Legs just a little sore from yesterday's first run after two weeks off, but no pain in calf.

Total Distance
2.00

Planned on 5 miles, but slight pain developing in right calf after 2, so I stopped there.

Total Distance
0.00

One hour of fast walking. Calf felt fine. Thought about running, but not yet.

Total Distance
0.00

45 minutes fast walking at the high school.  No calf pain.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
1.00

45 minutes of walking, with 1 mile running included.  A little bit of stiffness in right calf, so I stopped with 1 mile today.

Total Distance
2.00

Two miles and a lot of walking around the high school.  Then 10 minutes on the elyptical machine at home.  A little bit of discomfort and tightness in the right calf still.

Total Distance
3.00

3 miles around the high school.  A little bit of discomfort in the right calf, but not bad.  15 minutes on the elyptical later.

Total Distance
3.00

3 miles around the high school.  No pain in right calf for one mile.  Slight pain at 2 miles, and it went away for a bit and then came back in the third mile.  Frustrating.

Total Distance
0.00

Push-ups, planks, pull-ups.

45 minutes on the elliptical machine.

Total Distance
0.00

20 minutes on elliptical machine.

 

 

Total Distance
0.00

One hour on the elliptical machine.

 

Total Distance
0.00

One hour on the elliptical.

Total Distance
0.00

One hour on the elliptical machine.

Total Distance
0.00

Push-ups, plank, pull-ups.

Total Distance
0.00

One hour on the elliptical.

Total Distance
1.00

A  lot of walking, and one mile easy running around the high school.  No pain.  Legs stiff, but I hope this painless little run/walk is a sign of healing.  I sure miss my long runs.

Total Distance
3.00

Three easy miles running around high school.  Half a mile walk after each mile just to be careful.  No pain.  Very happy!

Total Distance
715.00
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