Shawn's Running Blog

Push-ups, planks, pull-ups.

Four miles easy around the high school after a half mile of walking.  No pain in the calf.  

Five easy miles around the high school, after half mile walk.  No pain.

Five miles, part pavement, part dirt roads.  Didn't push it.  No pain.

Five miles on my five-mile course, part pavement, part dirt.  Felt quite good.  No pain.

Push-ups. planks, pull-ups.

Five miles on five-mile course, part pavement, part dirt road.  Ran a little faster than two days ago, and felt pretty good.  No pain.

Six miles, mostly on pavement, partially on dirt roads.  Felt pretty good.

5 mile course, part pavement, part dirt roads.  Felt a bit tired today, so I didn't push it.

Push-ups, planks, pull-ups.

5 mile course, mostly pavement, some dirt.

5 mile course, mostly pavement and some dirt.

7 miles, part pavement, part dirt.  Ran late morning, so it was hot and sunny.  Tired and slowed last two miles.

8 miles, part pavement, part dirt roads.  Felt good.

Push-ups, planks, pull-ups.

6 miles around the high school, all pavement.  Today the air quality was very unhealthy, so I wore two different masks during the run.  The first mask soon became wet because it was tighter fitting across nose and mouth without space, and it was soon intolerable to breathe through.  The second mask was a larger one sitting away from the mouth, and worked much better for the last three miles.  Either are like running at high altitude, so I couldn't run at a good pace.  Hopefully the air quality will get better, but this is Thailand's dry season, when farmers burn fields.  Ugh.

6 miles, part pavement, part dirt roads.

Push-ups, planks, pull-ups.

6 miles, majority on pavement, with some on dirt roads.

6 miles, part pavement, part dirt roads.

10 mile course, part pavement, part dirt roads.  Didn't push it (average 8:34 per mile).

7 miles, part pavement, part dirt roads.

9 miles, part pavement, part dirt roads.  Didn't push it.

Push-ups, planks, pull-ups.

7 miles easy, on pavement and dirt roads.

10 mile course, part pavement, part dirt roads.  Didn't push it.

10 mile run, part pavement, part dirt.  Didn't push it--just trying to build up mileage again.

Push-ups, planks, pull-ups.

8-mile hill run, from friend Tum's house up past Thaphon Dam and into the hilly dirt trails and back.  I didn't push hard because this was the first hill run I've done in three months.  Felt pretty good.

10 mile course, part pavement, part dirt.  Legs a little sore from hill running, but not bad.  

9 miles, part pavement, part dirt, including 6 x 3:00 at or a bit faster than AT pace, with 2:00 jog between each.  Very tiring since I haven't done any faster running since the calf injury in November.  Left quad felt like it had a cramp at about the 8-mile mark, so I walked a bit, then jogged a bit all the way home.  I had planned 10, but didn't risk it.  No pain while walking or after the run, so hopefully not a big deal.  I'm sure I'll be sore tomorrow and the next day (DOMS), so I'll probably end up taking two days off.  Pushed harder than I should have, for sure.

Push-ups, planks, pull-ups.

3 easy miles two and around the high school and back.  A small sensitivity in my left quad--sam area as felt more significant after the last faster session--but nothing too worrisome.

Push-ups, planks, pull-ups.

3 miles around one mile loop and along main road close to home.  Part dirt, part pavement.

4 miles to and around the high school a few times and back.

Push-ups, planks, pull-ups.

5 miles, part pavement, part dirt.

7 miles, part pavement, part dirt.

7 miles, part pavement, part dirt.

7 miles, part pavement, part dirt.  I've had a low-grade fever and diarreah for a couple of days now, but I didn't have much problem with this mostly easy run.

10 mile course, part pavement, part dirt.  About 8:21 average pace.

Push-ups, planks, pull-ups.

10 mile course, part pavement, part dirt.  Mostly steady pace, with pick-up for short distances a few times.

10 mile course, part pavement, part dirt.  Didn't push it.

3 easy miles to and around the high school, and then back.

10 miles, part pavement, part dirt.

Push-ups, planks, pull-ups.

10 mile course, part pavement, part dirt.

3 miles easy, to and around the high school and back.

10 miles, steady pace, part pavement, part dirt.

3 easy miles to and around the high school and back.

10 easy miles, part pavement, part dirt.

Push-ups, planks, pull-ups.

10 miles, part pavement, part dirt.  Steady pace (average 7:49/mile).

3 easy miles to and around the high school, and then back.

10 miles, part pavement, part dirt.

3 easy miles, to and around the high school, and then back.

Steady 10 miles, part pavement, part dirt.

4 easy miles to and around the high school, and then back.  Later: Push-ups, planks, pull-ups.

10 miles easy, part pavement, part dirt.

Easy 4 miles to and around the high school, and then back.

10 miles, relaxed but steady pace, part pavement, part dirt.

4 easy miles to and around the high school, and back.

Relaxed 10 miles, part pavement, part dirt.

Fasting today.  No run.

11 miles, part pavement, part dirt.  10 miles was steady.  1 mile was easy cool-down.

5 easy miles, part pavement, part dirt.

10 miles, part pavement, part dirt.  Steady pace.  It rained for the first six miles, keeping me cool, but there was some mud.

5 easy miles, pavement and dirt.

Relaxed 10 miles, part pavement, part dirt.

Easy 5 miles, mostly pavement.

Easy 10 miles, part pavement, part dirt.

Easy 6 miles, part pavement, part dirt.

10 miles easy, part pavement, part dirt.

6 easy miles, part pavement, part dirt.

Easy 10 miles, part pavement, part dirt.

Easy 7 miles, part pavement, part dirt.

Easy 10 miles, part pavement, part dirt.

Push-ups, planks, pull-ups.  I planned an easy 3 miles for this morning because my legs were really tired, but there was a big thunderstorm, so I stayed inside and gave my legs a needed rest.

Easy 6 miles, part pavement, part dirt.

Mostly easy 10 miles, part pavement, part dirt.

Easy 6 miles, part pavement, part dirt.

Steady 10 miles, averaging 7:31 per mile moving time, part pavement, part dirt.

Easy 6 miles, part pavement, part dirt.

Easy 10 miles, part pavement, part dirt.

Easy 6 miles, part pavement, part dirt.

Easy 10 miles, part pavement, part dirt.  A bit of shin splints in the right lower leg.  Later, push-ups, planks, pull-ups.

Easy 5 miles, mostly pavement.

Easy 10 miles, part pavement, part dirt.

Easy 6 miles, part pavement, part dirt.

Steady 10 miles, part pavement, part dirt.  

Easy 7 miles, part pavement, part dirt.

Easy 10 miles, part pavement, part dirt.

Easy 7 miles, part pavement, part dirt.  Later: push-ups, planks, pull-ups.

Steady 10 miles, part pavement, part dirt.

Steady 12 miles, part pavement, part dirt.

Easy 7 miles, part pavement, part dirt.

Easy 10 miles, part pavement, part dirt.

Easy 7 miles, part pavement, part dirt.

Easy 13 miles, part pavement, part dirt.

Easy 7 miles, part pavement, part dirt, with 6 strides.

Mostly easy 12 miles, part pavement, part dirt.  

Push-ups, planks, pull-ups.  Legs tired and sore, so I took a day off.

Easy 15 miles, part pavement, part dirt.

Easy 12 miles, part pavement, part dirt.

Easy 7 miles, pavement and dirt. Included 8 x strides, not too fast.

Easy 16 miles, part pavement, part dirt.

Very easy 10 miles, part pavement, part dirt.  

Push-ups, planks, pull-ups.

10-mile run from friend Tum's house up past Thaphon Dam and into the hilly trails and back.  A lot of mud and water, but it was fun.

Seven easy miles, part pavement, part dirt.  Included 8 x strides, but not too fast.  Legs tired and sore from yesterday's hills and trails.

Mostly easy 12 miles, part pavement, part dirt.

Easy 7 miles, part pavement, part dirt.

18 miles, part pavement, part dirt.  8o degrees with 90 percent humidity.  Took a wrong turn and went off course.  I didn't take enough water/drink mix, and the last 5 miles was torture.

Easy 11 miles, part pavement, part dirt.

5 easy miles, with 8 x 100 meter strides (no more than 85 percent effort).

10-mile hill run, from friend Tum's house to up above Thaphon Dam and into the rocky, muddy mountain trails and back.  Good run 

5 easy miles, part pavement, part dirt.

15 miles, part pavement, part dirt.  It rained heavily last night and this morning, so the dirt roads were very muddy.  Legs were tired from sinking into the mud and from wearing mud on the bottoms of my shoes.

Push-ups, planks, pull-ups.

Easy 5 miles, part pavement, part dirt.

Easy 5 miles, part pavement, part dirt.

Two miles at a relaxed, steady pace, when suddenly I got a sharp pain in my left mid-calf.  It got worse as I walked back toward home.  Fortunately a friend saw me and gave me a ride.  I had taken three days off just to be careful with a bit of tendinitis along the medial side of my left fibula, and I felt good until this injury hit.  Very discouraging.

Push-ups, planks, pull-ups.  Also, eccentric calf raises on stairs (4 sets of 10) and body weight squats (4 sets of 10).  

Walking fast for approximately two miles, including 10 minutes on the elliptical.  Leg feels fine.

Three miles of fast walking with seven jogging segments of about a hundred yards each.  Calf felt fine.  10 minutes on elliptical.  5 sets of 10 eccentric calf raises on stairs, and 5 sets of 10 body weight squats.  Lying on side, 30 reps each leg of leg raises.

3 miles of fast walking with some longer jogging segments.  Calf felt fine.  Later, 10 minutes on the elliptical.  Legs still a bit sore from the body weight squats two days ago (DOMS). Lying on side leg raises (30 each side).

Four miles of walking and running (approx. 2 miles of it was easy running).  No pain in the calf.  Lying side leg raises (50 each side).  5x10 bodyweight squats, and 5x10 eccentric calf raises on stairs.  

4 miles easy, part muddy road, part pavement, close to home.  No pain in the calf.

4 miles easy, part dirt road, part pavement.  No pain in the calf.  Later, lying side leg lifts; 5x10 eccentric calf raises on stairs, and 5x10 bodyweight squats.

Easy 5 miles, part pavement, part dirt.  

5 easy miles, mostly pavement, some dirt.  No pain in calf.  Kim did deep massage on it yesterday.

3 easy miles. Also, 10 minutes on eliptical.

6 miles, part pavement, part dirt.  3 steady, 3 easy.  Later, 2x25 lying side leg raises on each leg.  5x10 eccentric calf raises on stairs.  5x10 bodyweight squats.

6 easy miles, part pavement, part dirt.

3 mile tempo run, part pavement, part dirt, followed by easy 3 miles back home.

Push-ups, planks, pull-ups.

6 miles, average pace, part pavement, part dirt.  After: 2x25 lying on side leg lifts, both legs.  5x10 bodyweight squats. 5x10 eccentric calf raises on stairs.

6 miles, part pavement, part dirt.

7 miles, part pavement, party muddy roads.  Raining softly for the whole run.

3 easy miles, part pavement, part dirt.

3 miles at tempo pace.  5 miles easy.  Part pavement, part dirt.  Later: 5x10 bodyweight squats; 5x10 eccentric calf raises on stairs; 2x25 lying on side leg lifts (for each leg).

Push-ups, planks, pull-ups.

4 miles steady, followed by 4 miles easy.

3 easy miles, part pavement, part dirt.

9 miles, part pavement, part dirt.

3 easy miles, part pavement, part dirt.

Push-ups, planks, pull-ups.

11 easy miles, part pavement, part dirt.

3 easy miles, part dirt, part pavement.

Easy 8 miles, part pavement, part dirt.

4 steady miles followed by 4 easy miles.  Part pavement, part dirt.

3 easy miles, part pavement, part dirt.

8 milexs, part pavement, part muddy dirt roads.  Later: 5x10 sets of eccentric calf raises on stairs; 5x10 bodyweight squats; 2x25 lying on side leg raises for each leg; hamstring and glute exercises with ankle weights.

Push-ups, planks, pull-ups.

5 miles easy, part pavement, part dirt.

10 miles, part pavement, part muddy dirt roads.

8 miles, part pavement, part dirt.

4 easy miles, part pavement, part dirt.

9 steady miles, part pavement, part dirt.  Later, bodyweight squats, eccentric calf raises on stairs, lying on sides straight leg lifts, and hamstring curls glute exercise with ankle weights.

Push-ups, planks, pull-ups.

6 easy miles, mostly pavement, some dirt.

11 miles, part pavement, part dirt.

8 miles, part pavement, part dirt.

4 easy miles, part pavement, part dirt.

9 miles, part pavement, part dirt.  Later: bodyweight squats, eccentric calf raises on stairs, lying on side leg lifts, and various hamstring/glute/hip flexor exercises with ankle weights.

Push-ups, planks, pull-ups.

6 easy miles, part pavement, part dirt.

12 miles, part pavement, part dirt.

8 miles, part pavement, part dirt.

4 easy miles, part pavement, part dirt.

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

Push-ups, planks,  pull-ups.

7 easy miles, part pavement, part dirt.

12 miles, part pavement, part muddy roads.

8 miles, part pavement, part dirt.

Easy 4 miles, part pavement, part dirt.

10 steady miles, part pavement, part dirt.  Later: bodyweight squats, eccentric calf raises on stairs, lying side leg raises, and ankle weigh exercises for hamstrings, glutes and hip flexors.

Push-ups, planks, pull-ups.

7 easy miles, part pavement, part dirt.

12 miles, part pavement, part muddy dirt roads.  It rained all night and through part of the run.

8 miles, part pavement, part dirt.

Easy 4, part pavement, part dirt.

10 miles, part pavement, part dirt.

4 easy miles, all pavement.  Later: push-ups, planks, pull-ups.

7 easy miles, part pavement, part dirt.

13 miles, part pavement, part dirt.

9 miles, part pavement, part muddy dirt roads.

5 easy miles, all pavement.

11 miles, part pavement, part muddy dirt roads.

4 easy miles, all pavement.  Later: push-ups, planks, pull-ups.

7 easy miles, mostly pavement.

15 miles, part pavement, part very muddy dirt roads.

3 easy miles, all pavement.

4 easy miles, part pavement, part dirt.

7 miles, all pavement.  From friend Tum's house in Thaphon to the bridge and a little bit of the trails above Thaphon Dam.  First serious hill run in awhile,  Felt pretty good.

4 easy miles, all pavement.  Push-ups, planks, pull-ups.

4 easy miles, most pavement.

7 miles, pavement and dirt.  About 3 miles at relatively easy pace, then about 3 miles of fartlek, with the faster 15 sections of 100 to 300 yards at AT pace, with easy pace between.

10 steady miles, part pavemnt, part dirt.

5 easy miles, part pavement, part dirt.

10 mile hill and muddy trail run above Thaphon Dam.

4 easy miles, all pavement.  Push-ups, planks, pull-ups.

8 miles, part pavement, part dirt.

15 miles, pavement and muddy dirt roads.

5 easy miles, all pavement.

12 miles from Tum's house, up past Thaphon Dam and into the muddy, hilly trails.  Some really challenging hills and surfaces.  After: standing hamstring curls and rear glute extensions with ankle weights, and lying-on-side leg lefts for lateral leg muscles.

4 easy miles, all pavement.    Push-ups, planks, pull-ups.

8 easy miles, pavement and dirt.

16 relaxed miles, pavement and dirt.

10 miles, pavement and dirt, at about 7:50 per mile.

6 easy miles, mostly pavement.

12 miles, from friend Tam's house, up past Thaphon Dam and on the hilly, muddy trails.  Later: Glute and hamstring exercises with ankle weights, and lying-on-side leg lifts.

5 easy miles, all pavement.  Push-ups, planks, pull-ups.

9 miles, pavement and dirt.

15 miles, part pavement, part muddy dirt roads.

11 miles, part pavement, part dirt.

6 easy miles, pavement and dirt.

12 miles, from Tum's house up past Thaphon Dam and through the hilly, muddy trails.  Tough run, with really steep hills and rocky, muddy, and uneven surfaces.  Later: standing hamstring curls and glute exercises with ankle weights.

6 easy miles, pavement and dirt.  Later: lying on side leg lifts, push-ups, planks, pull-ups.

10 easy miles, pavement and dirt.  Legs have DOMS from Wednesday's tough, hilly trail run.

3 easy miles, pavement and dirt.

10 steady miles, pavement and dirt.

Easy 6 miles, pavement and dirt.

12 miles with hills, pavement and dirt.  Started at home and took backroad to Thaphon Dam, then ran up past the Dam and into the trails for a bit before running the same route back home.  Later: lying on side leg lifts; knee lifts, standing hamstring curls, and glute exercises with ankle weights.

Easy six miles, mostly pavement, with some dirt and grass.  Later, push-ups, planks, and pull-ups.

Two mile warmup.  6 x 3:00 at or below tempo pace, with 2:00 jog after each.  Then 3.5 miles.

14 miles, pavement and dirt.  Steady.

11 miles, pavement and dirt.

Easy 7 miles, mostly pavement.

12 miles, part pavement, part dirt  From home, up past Thaphon Dam to the bridge, and then down to main highway and home.  Later: hamstring, glute, knee lifts with ankle weights.  Eccentric calf raises on stairs.  Lying on side leg raises.

10 miles, pavement and dirt, including 10 x 100-150 meter fast strides with about equal distance jog recovery after each.

15 miles, pavement and dirt.

11 miles, pavement and dirt.

No run today because of some pain in TFL during and after yesterday's run.  Nothing bad, and it loosened up during the run, but was a little bit stiff and painful walking later, so I decided to play it smart today and see what a day off does for it.  Push-ups, planks, pull-ups.

12 miles, up past Thaphon Dam and into the trails.  Later: hamstring, glute, and hip flexor exercises with ankle weights; body-weight squats; eccentric calf raises on stairs; lying-on-side leg lifts.  No pain in TFL.

6 easy, mostly pavement.

10 miles, pavement and dirt.  Two-mile warmup; 6 x 4:00 at anaerobic threshold pace, with 3:00 jog recovery after each; approximately 2.5 miles to home.

15 miles, pavement and dirt.

11 steady miles, pavement and dirt.

Easy 7 miles, pavement and dirt.

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.

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

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

15 miles, pavement and dirt.

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

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.

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.

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

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.

14 miles, pavement and dirt.  Varied pace.

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

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.

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

Easy 7 miles, pavement and dirt.

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.

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.

.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 . . . 

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.