Shawn's Running Blog

January 2020

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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
1818.00
Reebok Floatride Forever Energy 2 Miles: 264.50Asics Gel Kayano 25 Miles: 162.00Saucony Ride ISO Miles: 34.00Reebok Harmony Road 3 Miles: 35.00Adidas Solar Boost Miles: 182.00Saucony Freedom ISO Miles: 13.00Hoka Huaka Miles: 83.00Asics Novablast Miles: 106.00Nike Terra Kiger 4 Miles: 21.00Skechers Go Run Ride 7 Miles: 114.00Saucony KOA ST Miles: 12.00Adidas Adizero Tempo Miles: 29.00Hoka Huaka Miles: 35.00Reebok Floatride Run 2.0 Miles: 44.50
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
4.00

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

Total Distance
5.00

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

Total Distance
5.00

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

Total Distance
5.00

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

Total Distance
0.00

Push-ups. planks, pull-ups.

Total Distance
5.00

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.

Total Distance
6.00

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

Total Distance
5.00

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

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
5.00

5 mile course, mostly pavement, some dirt.

Total Distance
5.00

5 mile course, mostly pavement and some dirt.

Total Distance
7.00

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

Total Distance
8.00

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

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
6.00

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.

Total Distance
6.00

6 miles, part pavement, part dirt roads.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
6.00

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

Total Distance
6.00

6 miles, part pavement, part dirt roads.

Total Distance
10.00

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

Total Distance
7.00

7 miles, part pavement, part dirt roads.

Total Distance
9.00

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

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
7.00

7 miles easy, on pavement and dirt roads.

Total Distance
10.00

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

Total Distance
10.00

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

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
8.00

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.

Total Distance
10.00

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

Total Distance
9.00

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.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
3.00

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.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
3.00

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

Total Distance
4.00

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

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
5.00

5 miles, part pavement, part dirt.

Total Distance
7.00

7 miles, part pavement, part dirt.

Total Distance
7.00

7 miles, part pavement, part dirt.

Total Distance
7.00

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.

Total Distance
10.00

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

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
10.00

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

Total Distance
10.00

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

Total Distance
3.00

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

Total Distance
10.00

10 miles, part pavement, part dirt.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
10.00

10 mile course, part pavement, part dirt.

Total Distance
3.00

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

Total Distance
10.00

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

Total Distance
3.00

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

Total Distance
10.00

10 easy miles, part pavement, part dirt.

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
10.00

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

Total Distance
3.00

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

Total Distance
10.00

10 miles, part pavement, part dirt.

Total Distance
3.00

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

Total Distance
10.00

Steady 10 miles, part pavement, part dirt.

Total Distance
4.00

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

Total Distance
10.00

10 miles easy, part pavement, part dirt.

Total Distance
4.00

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

Total Distance
10.00

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

Total Distance
4.00

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

Total Distance
10.00

Relaxed 10 miles, part pavement, part dirt.

Total Distance
0.00

Fasting today.  No run.

Total Distance
11.00

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

Total Distance
5.00

5 easy miles, part pavement, part dirt.

Total Distance
10.00

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

Total Distance
5.00

5 easy miles, pavement and dirt.

Total Distance
10.00

Relaxed 10 miles, part pavement, part dirt.

Total Distance
5.00

Easy 5 miles, mostly pavement.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
6.00

Easy 6 miles, part pavement, part dirt.

Total Distance
10.00

10 miles easy, part pavement, part dirt.

Total Distance
6.00

6 easy miles, part pavement, part dirt.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
7.00

Easy 7 miles, part pavement, part dirt.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
0.00

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.

Total Distance
6.00

Easy 6 miles, part pavement, part dirt.

Total Distance
10.00

Mostly easy 10 miles, part pavement, part dirt.

Total Distance
6.00

Easy 6 miles, part pavement, part dirt.

Total Distance
10.00

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

Total Distance
6.00

Easy 6 miles, part pavement, part dirt.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
6.00

Easy 6 miles, part pavement, part dirt.

Total Distance
10.00

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

Total Distance
5.00

Easy 5 miles, mostly pavement.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
6.00

Easy 6 miles, part pavement, part dirt.

Total Distance
10.00

Steady 10 miles, part pavement, part dirt.  

Total Distance
7.00

Easy 7 miles, part pavement, part dirt.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
7.00

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

Total Distance
10.00

Steady 10 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 10.00
Total Distance
12.00

Steady 12 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 12.00
Total Distance
7.00

Easy 7 miles, part pavement, part dirt.

Total Distance
10.00

Easy 10 miles, part pavement, part dirt.

Total Distance
7.00

Easy 7 miles, part pavement, part dirt.

Total Distance
13.00

Easy 13 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 13.00
Total Distance
7.00

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

Asics Gel Kayano 25 Miles: 7.00
Total Distance
12.00

Mostly easy 12 miles, part pavement, part dirt.  

Saucony Ride ISO Miles: 12.00
Total Distance
0.00

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

Total Distance
15.00

Easy 15 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 15.00
Total Distance
12.00

Easy 12 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 12.00
Total Distance
7.00

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

Asics Gel Kayano 25 Miles: 7.00
Total Distance
16.00

Easy 16 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 16.00
Total Distance
10.00

Very easy 10 miles, part pavement, part dirt.  

Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
10.00

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.

Total Distance
7.00

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.

Asics Gel Kayano 25 Miles: 7.00
Total Distance
12.00

Mostly easy 12 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 12.00
Total Distance
7.00

Easy 7 miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 7.00
Total Distance
18.00

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.

Reebok Harmony Road 3 Miles: 18.00
Total Distance
11.00

Easy 11 miles, part pavement, part dirt.

Adidas Solar Boost Miles: 11.00
Total Distance
5.00

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

Saucony Freedom ISO Miles: 5.00
Total Distance
10.00

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 

Total Distance
5.00

5 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 5.00
Total Distance
15.00

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.

Reebok Floatride Forever Energy 2 Miles: 15.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
5.00

Easy 5 miles, part pavement, part dirt.

Saucony Ride ISO Miles: 5.00
Total Distance
5.00

Easy 5 miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 5.00
Total Distance
2.00

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.

Reebok Harmony Road 3 Miles: 2.00
Total Distance
0.00

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

Total Distance
0.00

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

Total Distance
0.00

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.

Total Distance
0.00

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).

Total Distance
2.00

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.  

Total Distance
4.00

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

Asics Gel Kayano 25 Miles: 4.00
Total Distance
4.00

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.

Saucony Ride ISO Miles: 4.00
Total Distance
5.00

Easy 5 miles, part pavement, part dirt.  

Total Distance
5.00

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

Adidas Solar Boost Miles: 5.00
Total Distance
3.00

3 easy miles. Also, 10 minutes on eliptical.

Adidas Solar Boost Miles: 3.00
Total Distance
6.00

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.

Reebok Harmony Road 3 Miles: 6.00
Total Distance
6.00

6 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 6.00
Total Distance
6.00

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

Reebok Floatride Forever Energy 2 Miles: 6.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
6.00

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.

Adidas Solar Boost Miles: 6.00
Total Distance
6.00

6 miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 6.00
Total Distance
7.00

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

Adidas Solar Boost Miles: 7.00
Total Distance
3.00

3 easy miles, part pavement, part dirt.

Saucony Ride ISO Miles: 3.00
Total Distance
8.00

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).

Hoka Huaka Miles: 8.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
8.00

4 miles steady, followed by 4 miles easy.

Asics Novablast Miles: 8.00
Total Distance
3.00

3 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 3.00
Total Distance
9.00

9 miles, part pavement, part dirt.

Reebok Harmony Road 3 Miles: 9.00
Total Distance
3.00

3 easy miles, part pavement, part dirt.

Saucony Ride ISO Miles: 3.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
11.00

11 easy miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 11.00
Total Distance
3.00

3 easy miles, part dirt, part pavement.

Total Distance
8.00

Easy 8 miles, part pavement, part dirt.

Saucony Freedom ISO Miles: 8.00
Total Distance
8.00

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

Hoka Huaka Miles: 8.00
Total Distance
3.00

3 easy miles, part pavement, part dirt.

Saucony Ride ISO Miles: 3.00
Total Distance
8.00

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.

Nike Terra Kiger 4 Miles: 8.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
5.00

5 miles easy, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 5.00
Total Distance
10.00

10 miles, part pavement, part muddy dirt roads.

Adidas Solar Boost Miles: 10.00
Total Distance
8.00

8 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 8.00
Total Distance
4.00

4 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 4.00
Total Distance
9.00

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.

Asics Novablast Miles: 9.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
6.00

6 easy miles, mostly pavement, some dirt.

Asics Gel Kayano 25 Miles: 6.00
Total Distance
11.00

11 miles, part pavement, part dirt.

Hoka Huaka Miles: 11.00
Total Distance
8.00

8 miles, part pavement, part dirt.

Reebok Floatride Forever Energy 2 Miles: 8.00
Total Distance
4.00

4 easy miles, part pavement, part dirt.

Nike Terra Kiger 4 Miles: 4.00
Total Distance
9.00

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.

Adidas Solar Boost Miles: 9.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
6.00

6 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 6.00
Total Distance
12.00

12 miles, part pavement, part dirt.

Hoka Huaka Miles: 12.00
Total Distance
8.00

8 miles, part pavement, part dirt.

Asics Novablast Miles: 8.00
Total Distance
4.00

4 easy miles, part pavement, part dirt.

Saucony Ride ISO Miles: 4.00
Total Distance
10.00

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.

Reebok Floatride Forever Energy 2 Miles: 10.00
Total Distance
0.00

Push-ups, planks,  pull-ups.

Total Distance
7.00

7 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 7.00
Total Distance
12.00

12 miles, part pavement, part muddy roads.

Adidas Solar Boost Miles: 12.00
Total Distance
8.00

8 miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 8.00
Total Distance
4.00

Easy 4 miles, part pavement, part dirt.

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
10.00

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.

Hoka Huaka Miles: 10.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
7.00

7 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 7.00
Total Distance
12.00

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

Adidas Solar Boost Miles: 12.00
Total Distance
8.00

8 miles, part pavement, part dirt.

Asics Novablast Miles: 8.00
Total Distance
4.00

Easy 4, part pavement, part dirt.

Total Distance
10.00

10 miles, part pavement, part dirt.

Hoka Huaka Miles: 10.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
7.00

7 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 7.00
Total Distance
13.00

13 miles, part pavement, part dirt.

Hoka Huaka Miles: 13.00
Total Distance
9.00

9 miles, part pavement, part muddy dirt roads.

Nike Terra Kiger 4 Miles: 9.00
Total Distance
5.00

5 easy miles, all pavement.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
11.00

11 miles, part pavement, part muddy dirt roads.

Hoka Huaka Miles: 11.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
7.00

7 easy miles, mostly pavement.

Asics Gel Kayano 25 Miles: 7.00
Total Distance
15.00

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

Adidas Solar Boost Miles: 15.00
Total Distance
3.00

3 easy miles, all pavement.

Skechers Go Run Ride 7 Miles: 3.00
Total Distance
4.00

4 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 4.00
Total Distance
7.00

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.

Asics Novablast Miles: 7.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
4.00

4 easy miles, most pavement.

Asics Gel Kayano 25 Miles: 4.00
Total Distance
7.00

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.

Adidas Solar Boost Miles: 7.00
Total Distance
10.00

10 steady miles, part pavemnt, part dirt.

Reebok Floatride Forever Energy 2 Miles: 10.00
Total Distance
5.00

5 easy miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 5.00
Total Distance
10.00

10 mile hill and muddy trail run above Thaphon Dam.

Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
8.00

8 miles, part pavement, part dirt.

Asics Gel Kayano 25 Miles: 8.00
Total Distance
15.00

15 miles, pavement and muddy dirt roads.

Adidas Solar Boost Miles: 15.00
Total Distance
5.00

5 easy miles, all pavement.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
12.00

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.

Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
8.00

8 easy miles, pavement and dirt.

Asics Gel Kayano 25 Miles: 8.00
Total Distance
16.00

16 relaxed miles, pavement and dirt.

Adidas Solar Boost Miles: 16.00
Total Distance
10.00

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

Asics Novablast Miles: 10.00
Total Distance
6.00

6 easy miles, mostly pavement.

Skechers Go Run Ride 7 Miles: 6.00
Total Distance
12.00

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.

Saucony KOA ST Miles: 12.00
Total Distance
5.00

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

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
9.00

9 miles, pavement and dirt.

Asics Gel Kayano 25 Miles: 9.00
Total Distance
15.00

15 miles, part pavement, part muddy dirt roads.

Adidas Solar Boost Miles: 15.00
Total Distance
11.00

11 miles, part pavement, part dirt.

Asics Novablast Miles: 11.00
Total Distance
6.00

6 easy miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 6.00
Total Distance
12.00

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.

Total Distance
6.00

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

Skechers Go Run Ride 7 Miles: 6.00
Total Distance
10.00

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

Asics Gel Kayano 25 Miles: 10.00
Total Distance
3.00

3 easy miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 3.00
Total Distance
10.00

10 steady miles, pavement and dirt.

Reebok Floatride Forever Energy 2 Miles: 10.00
Total Distance
6.00

Easy 6 miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 6.00
Total Distance
12.00

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.

Asics Novablast Miles: 12.00
Total Distance
6.00

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

Skechers Go Run Ride 7 Miles: 6.00
Total Distance
9.00

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

Adidas Adizero Tempo Miles: 9.00
Total Distance
14.00

14 miles, pavement and dirt.  Steady.

Adidas Solar Boost Miles: 14.00
Total Distance
11.00

11 miles, pavement and dirt.

Reebok Floatride Forever Energy 2 Miles: 11.00
Total Distance
7.00

Easy 7 miles, mostly pavement.

Skechers Go Run Ride 7 Miles: 7.00
Total Distance
12.00

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.

Asics Novablast Miles: 12.00
Total Distance
10.00

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

 

 

 

 

Adidas Adizero Tempo Miles: 10.00
Total Distance
15.00

15 miles, pavement and dirt.

Adidas Solar Boost Miles: 15.00
Total Distance
11.00

11 miles, pavement and dirt.

Reebok Floatride Forever Energy 2 Miles: 11.00
Total Distance
0.00

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.

Total Distance
12.00

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.

Hoka Huaka Miles: 12.00
Total Distance
6.00

6 easy, mostly pavement.

Skechers Go Run Ride 7 Miles: 6.00
Total Distance
10.00

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.

Adidas Adizero Tempo Miles: 10.00
Total Distance
15.00

15 miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 15.00
Total Distance
11.00

11 steady miles, pavement and dirt.

Asics Novablast Miles: 11.00
Total Distance
7.00

Easy 7 miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 7.00
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
Total Distance
6.00

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

Skechers Go Run Ride 7 Miles: 6.00
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
Total Distance
15.00

15 miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 15.00
Total Distance
10.00

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

Asics Novablast Miles: 10.00
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
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
Total Distance
6.00

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

Skechers Go Run Ride 7 Miles: 6.00
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
Total Distance
14.00

14 miles, pavement and dirt.  Varied pace.

Reebok Floatride Run 2.0 Miles: 14.00
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
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
Total Distance
11.00

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

Reebok Floatride Forever Energy 2 Miles: 11.00
Total Distance
7.00

Easy 7 miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 7.00
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
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
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
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.

Total Distance
1818.00
Reebok Floatride Forever Energy 2 Miles: 264.50Asics Gel Kayano 25 Miles: 162.00Saucony Ride ISO Miles: 34.00Reebok Harmony Road 3 Miles: 35.00Adidas Solar Boost Miles: 182.00Saucony Freedom ISO Miles: 13.00Hoka Huaka Miles: 83.00Asics Novablast Miles: 106.00Nike Terra Kiger 4 Miles: 21.00Skechers Go Run Ride 7 Miles: 114.00Saucony KOA ST Miles: 12.00Adidas Adizero Tempo Miles: 29.00Hoka Huaka Miles: 35.00Reebok Floatride Run 2.0 Miles: 44.50
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