Shawn's Running Blog

I walked up and down our stairs for awhile.  No pain in hamstring while on th stairs, but I still can't walk normally  on level ground without some pain and stiffness in left hamstring.

Push-ups, planks, pull-ups.  Hamstring, glute, hip flexor exercises with ankle weights; eccentric calf raises on stairs; lying-on-side leg lifts.  No pain in hamstring caused by exercises, but some pain to deep touch, and some while doing normal daily walking and movements.

Walking about 3 miles from home, over around high school, a few times up and down the overpass stairs, and home.  No pain, just a bit of stiffness and soreness in hamstring to the touch.  I really needed this exercise after two weeks off following the injury.

Walked about three miles total, to and around high school and back, including many times up and down the overpass stairs.  A bit of stiffness or soreness, but nothing bad.

About 3 miles of walking including 10 times up and down the overpass stairs, taking two at a time to test leg.  It was good.  Still some pain deep in the hamstring when I touch it or stretch it a bit too far.  It's healing, but taking too long for my patience.

About three miles of brisk walking, including 11 time up and down the overpass stairs, taking two at a time.  No pain in hamstring during walk.

About 3 miles of brisk walking, including 20 times up and down the overpass stairs, taking two at a time.  Later: hamstring, glutes and hip flexor exercises with ankle weights, lying-on-side leg lifts, and eccentric calf raises on stairs.  Push-ups, planks and pull-ups.

Approximately 4 miles of brisk walking, including 20 x overpass stairs up and down, and 10 x running up and down the overpass stairs.  Hamstring was fine, but still some pain when foam rolling and deep hand massage.

About 4 miles brisk walking, including 10 times up and down overpass stairs, two at a time, and 20 times running up and down overpass stairs.  No pain in hamstring.  Later: hamstring and glute exercises with ankle weights, and some eccentric calf raises on stairs.

About 4 miles of brisk walking, including 20 x up and down overpass stairs, two steps at a time, and 10 x running up and down overpass stairs.  Later: hamstrink, glute and hip flexor exercises with ankle weights; lying on side leg lifts; eccentric calf raises on stairs.

4.5 miles of brisk walking.  Later: push-ups, planks, pull-ups.

4.5 miles of brisk walking, with several easy jogging sections.  No pain during jogging, but of course I didn't push it at all.  Later: hamstring and glute exercises with ankle weights.

4.3 miles of brisk walking, including 20 x up and down the overpass stairs, two at a time, and 10 x running up and down the overpass stairs.

4.3 miles, including brisk walking and a total of 2.5 miles of easy jogging.  No pain in hamstring.

4.5 miles, including 3 miles of easy running, and 10 x up and down the overpass stairs, two at a time.  Later: hamstring, glute and hip flexor exercises with ankle weights, eccentric calf raises on stairs, and lying-on-side leg lifts.

3 miles of easy running.  Later: push-ups, planks, pull-ups.

4 easy miles, pavement and dirt.  

5 miles, including 10 x up and down the overpass stairs two at a time (for running-specific quad strength and hamstring extension).  Later: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; and lying-on-side leg raises.

5.5 easy miles, pavement and dirt.

8 mostly easy miles, pavement and dirt.

5 easy miles, pavement and dirt, including up and down overpass stairs, two at a time.  Later: hamstring, glute, hip flexor calf raises exercises with ankle weights.  Lying-on-side leg lifts.

5 easy miles, pavement and dirt.

9 easy miles, pavement and dirt.

10 easy miles, pavement and dirt.  Later, while watering the fruit trees, I stepped in a hole ad fell down.  The next day I had sciatica.

10 easy miles, pavement and mud (it rained hard before and during the run).

5 easy miles, all pavement, including 10 x up and down the overpass stairs, two at a time.  After: hamstring, glute, hip flexor and calf raise exercises with ankle weights, and lying-on-side leg lifts.  Legs still tired from 10 miles two days ago.

11 easy miles, pavement and dirt.

5 easy miles, pavement and dirt.

10 miles, pavement and dirt, 5 steady, 5 easier.

Easy 3 miles, including up and down overpass stairs 10 times, two steps at a time.  Later: hamstring, glute, hip flexor and calf exercises with ankle weights; lying-on-side leg lifts; pushups, pullups and planks.

10 miles, including 3-4 miles steady during the run.

3 easy miles, pavement and dirt

10 easy miles, pavement and dirt.

10 miles from home almost to the bridge above Thaphon Dam and back.  Hills were tough since I haven't run that course for a coupl of months.

10 "steasy" miles, pavement and dirt.

5 easy miles, pavement and dirt.  I planned on running 10 miles today, but the AQI was bad (174) from all the field burning during this dry season that I wore a mask and ran just 5.  It's miserable wearing a mask that actually blocks harmful particles.

12 miles easy, pavement and dirt.  Air quality was bad, so I wore a mask for the entire run, which made it more difficult--like running at high altitude.  Later: hamstring, glute and hip flexor exercises with ankle weights; calf raises; lying-on-side leg lifts; pushups, pullups and planks.

10 miles easy.  Legs were stiff and I felt sluggish after four days off in Bangkok and all the sitting in the truck for travel.  First 6 felt allright--last 4 were slower and sluggish.

10 easy miles, pavement and dirt.  Legs tired, so I didn't push it at all.

11 miles, from home to the bridge above Thaphon Dam and back.

Push-ups, planks, pull-ups.

10 "steasy" miles, pavement and dirt.

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

12 miles, pavement and dirt.  AQI was 154, so I wore a pollution mask.  Not bad for first four miles, but then the mask was wet and the run was miserable after that.  Had to stop repeatedly just to get a few breaths of air without the mask, and the last 5 miles were necessarily slow.

8 miles, pavement and dirt.  AQI was 182, so I wore the pollution mask.  Ok for four miles, but then mask was soaked, and breathing was difficult.  Last four miles sucked.

4 miles, pavement and dirt.  I wore the pollution mask, so it wasn't pleasant.  AQI: 172.

8 miles, pavement and dirt.  AQI was 170, so I wore the pollution mask.  First three miles were fine while the mask was dry, but as usual the inner mask filter got soaked, and from about mile 5 on, the torture increased.  Once that filter is soaked, it's like voluntarily waterboarding yourself.

8 miles, pavement and dirt.  AQI was 180, so I wore the pollution mask.  I took an extra mask in a zip lock bag, and switched it out at 5 miles when the first one was soaked.  Still unpleasant, but better than before.

4 miles, pavement and dirt, with the pollution mask (AQI still high).

8 miles, pavement and dirt.  I wore the pollution mask (AQI 155).  There was a nice breeze throughout, and by the time I got home, the AQI was 137, and it dropped throughout the day down into yellow zone, so that's great.  Hope it lasts.

4 easy miles, pavement and dirt.  AQI much better than yesterday (in the yellow now), so it felt so much better without a mask.

11 miles, pavement and dirt, from home to up above Thaphon Dam and back.  Felt pretty good today.  Later: hamstring, glute, and hip flexor exercises with ankle weights; calf raises.

Easy 4 miles, pavement and dirt.  Later: pushups, planks, pullups.

8 miles, pavement and dirt.  AQI was 152, so I wore a pollution mask.

12 miles, pavement and dirt.  AQI was 176, so I wore the pollution mask.  Not bad because this type of N95 mask doesn't get soaked.

10 miles, pavement and d.irt.  AQI was 137--not terrible, but I still wore the pollution mask.

5 easy miles, pavement and dirt.

10 miles, pavement and dirt.  Legs felt tired and a bit sore.  Used the pollution mask.  The Reebok Foatride Run 2.0 has reached its limit at 215 miles--not enough cushion, especially on pavement.  I was hoping to get it to at least 300 miles, but it's no good anymore.

5 easy miles, mostly pavement.  AQI 190, so I wore the pollution mask.

11 miles, pavement and dirt.  From home, up past the bridge above Thaphon Dam and back.  It was 80 degrees to start, and 84 with a "feels like" 92 by the end.  The AQI was down to moderate (in the yellow), so thankfully I could do this run without the pollution mask.  I pushed many of the hills, and it was a tough run.

10 miles, pavement and dirt.  It rained a lot yesterday, so the air was fresh and clean.  Humidity was high, but it was "just" 75 degrees, so not so bad.

5 miles, pavement and dirt.

10 miles, pavement and dirt.  First four miles "steasy" pace.

Easy 5 miles, pavement and dirt.  Later: push-ups, pull-ups, planks.

10 miles, pavement and dirt, including 4 miles at tempo pace, and then 4 x 3:00 at near LT pace with 2:00 jog after each.

12 miles, pavement and dirt.  From home, to up past the bridge at the end of the paved road above Thaphon Dam and into the trails, and then back. 

5 easy, pavement and dirt.

5 steady miles on the treadmill at the resort in Phuket.

10 miles, pavement and dirt.  First four was not bad.  Last 6 was increasingly difficult, even at a 9:00+ pace.  Weak.  Have had some kind of mild illness for a few days--cough, weakness, diarreah, but felt better this morning.

4 easy miles, pavement and dirt.

10 miles, pavement and dirt, including 6 x 200 meter hills at about AT pace, with jog back down plus about 30 seconds recovery.

12 miles, pavement and dirt.

11 miles, pavement and dirt.  From home, to a ways past the bridge at the top of the paved road above Thaphon Dam, and back.  Included a loop of the viewpoint.

11.7 miles, pavement and mud.  Included 6 x 3:00 hard, followed by 2:00 jog recovery each.

13.4 miles, pavement and dirt.

11 miles, pavement and dirt.  Up to the bridge above Thaphon Dam and back.

11.2 miles, pavement and dirt, including 8 x 3:00 hard, with 2:00 jog recovery after each.

15 miles, pavement and dirt.

Push-ups, planks, pull-ups.

After a layoff due to a lower back problem, I finally had to try to run today.  I started out with walking, with some pain and stiffness that gradually lessened.  Finally I started jogging, and ran 2 miles total.

Easy 5 miles, mostly pavement.  I had to walk a lot to loosen up my lower back.  Finally started to run slowly, and by one mile there was no pain or stiffness.  Legs actually sore from easy 2 miles yesterday.  Ridiculous.

6 miles, pavement and dirt.  I still had to walk a bit and start running slowly because of lower back issue.

8 miles, pavement and dirt.  Still had to walk a bit and start running slowly due to lower back issue.

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

5 easy miles, pavement and dirt.  Later: hamstring, glute and hip flexor exercises with ankle weights; calf raises; and lying-on-side leg lifts.

3 easy miles, mostly pavement.

5 miles, mostly pavement.  I needed less walking today to get started, and it felt better than before.

3 easy, mostly pavement.

10.2 miles, from home to the bridge above Thaphon Dam and back.  Pavment and dirt.

8 miles, pavement and dirt.

5 easy, pavement and dirt.  Later: hamstring, glute and hip flexor exercises with ankle weights; push-ups, planks, pull-ups.

8 miles, pavement and dirt.  First five steady, last five easier.

Legs were sore and tired, so I just walked a couple of miles.

10.5 miles, pavement and dirt, from home to the bridge above Thaphon Dam, plus a loop around the viewpoint, and back.

About two miles of walking.  Legs felt better than expected from the hilly run yesterday, though.

11 miles, pavement and dirt.

Walking about 2 miles.

8 easy miles, pavement and dirt.

About 2 miles walking.

11 miles, pavement and dirt.  Thaphon Dam road.  Pushed the hills harder than usual.  

Walked about two miles.  Later: Hamstring, glute and hip flexor exercises with ankle weights; calf raises.

14 miles easy, pavement and dirt (muddy).

Walked about two miles.  Later: push-ups, planks, pull-ups.

10 miles, pavement and muddy dirt roads, including 6 x 100 meter strides.

Two miles walking.

12 miles, pavement and dirt.  To the bridge above Thaphon Dam, including a loop around the viewpoint, and an extra segment on dirt roads.

Walking about two miles.

16 miles, pavement and dirt.

About two miles walking.

Walked two miles.  Push-ups, planks, pull-ups.

11 miles, including 20 x 1:00 hard/2:00 easy.  Pavement and dirt.

Walked about two miles.

12 miles with plenty of hills, pavement and dirt.  To the bridge above Thaphon Dam and back, including around the viewpoint and an extra section on the dirt roads.

Walked about two miles.

Walked about two miles.

14 miles, pavement and dirt.

Walked about two miles.  Push-ups, planks, pull-ups.

10.8 miles, including 20 x 1:00 hard/2:00 easy.  Dirt and pavement.

About two miles walking.

12.2 miles, pavement and dirt.  To the bridge above Thaphon Dam, including a loop around the viewpoint, an extra segment by the Dam, and an extra segment north on the main road.

Walked about two miles.  Three sets of hamstring and glute exercises with ankle weights.

14.1 miles, pavement and dirt.

Walked about two miles.  Push-ups, planks, pull-ups.

10 miles easy pace, w/ 8x100 meter strides.

About two miles of walking.

About two miles of walking.

10.2 miles, mostly pavement, w/ 20 x 1:00 hard/1:45 easy.

About two miles of walking.

12 miles, mostly pavement.  To the bridge above Thaphon Dam, with extra loops at viewpoint, Dam road, and main road.  Later: hamstring, glute, calf raises, hip flexor and side hips exercises with ankle weights.

About two miles of walking.

Long run of 14 miles, pavement and dirt/mud.

Walking to loosen up legs.

Walking to loosen up legs, aid recovery.  Later: push-ups, planks, pull-ups.

8 miles, pavement and dirt.  Later: hamstring, glute, side leg raises, hip flexor and calf raises with ankle weights.  NOTE: I took two days off after food poisoning and starting on Norfloxacin antibiotic.

Six miles, then 2.5 miles walking.  I've been taking Norfloxacin, a fluoroquinolone anbiotic for food poisoning (two burritos from the local market).  Side effects of this antibiotic include muscle soreness, stiffness, and increased tisk of soft tissue injury.  As I ran today, my legs felt increasingly painful--calves, hamstrings and even my right hip flexor.  I had to stop or risk serious injury.  I've also stopped taking the antibiotic, and I'm using ice on my legs.  Discouraging.

Walking about two miles

Walking about two miles.

Walking about two miles.  Push-ups, pull-ups, planks.  Also, hamstring, glute, hip flexor, hip (side raises), calf raises with ankle weights, and squats.

I tried running today, and planned three easy miles.  By one mile, I had a sharp pain deep in my left calf, so I stopped and walked home.

I walked about 2.5 miles fast, and climbed the overpass stairs 20 times, two at a time.  No pain at all, but I didn't dare run after what happened with my left calf yesterday.  Strange.  Still sore (DOMS) from squats.

Walking about two miles.  Legs sore from stairs yesterday.

Walked more than two miles, including 25 times up and down the overpass stairs, two steps at a time.  Later: hamstring, glute, hip flexor, leg side raises, and eccentric calf raises with ankle weights.

About two miles walking.

Two miles, including 30 times up and down the overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and eccentric calf raises with ankle weights.

About two miles walking.

About two miles walking.

Three miles, pavement and dirt.  Just a little soreness in left lower calf along the fibula.

Walking about two miles.

3 miles, pavement and dirt.  No pain in calf today.  Later: push-ups, planks, pull-ups.

3 miles, pavement and dirt.

3 miles, including 20 x up and down the overpass stairs, two steps at a time.  Later: hamstring, glute, hip flexor and side leg lifts with ankle weights.

5 miles, pavement and dirt.  

Walked about 1.5 miles.

6 miles, pavement and muddy dirt roads.

3 miles, pavement and dirt.

5 miles, pavement and dirt, including 10 x up and down the overpass stairs, two steps at a time.

Easy walking, then push-ups, planks, pull-ups.  Scheduled rest day.

5 easy miles, pavement and dirt.

8.5 miles, pavement and dirt.  Planned 9, but had just a little bit of soreness in left calf close to fibula, so I cut it a little short.

I ran one mile, and left calf along fibula started to hurt.  Walked home.

I walked about four miles fast, including 20 x up and down the overpass stairs, two at a time.  Later: hamstring, glute, hip and calf raises with ankle weights.  No pain, no problems.  It's discouraging that I can do all of this with no problems, but calf muscle has pain after just one mile of running yesterday.  Arrrrgh!

About two miles of walking.  Later: push-ups, planks, pull-ups.

2.5 miles fast walking.  

4 miles, including 20 x overpass stairs, two at a time.  Hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

4 miles, including 20 x overpass stairs, two at a time.  Hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Easy walk, about half a mile.

4 miles, including 20 x overpass stairs, two at a time.  Hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Easy walk, about one half mile.  Later: push-ups, planks, pull-ups.

4 miles, mixing walking and running, including 20 x up and down the overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Easy walking, about a half mile.

3 miles easy, plus 10 x overpass stairs, two at a time.  No pain in calf or anywhere else.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

4 miles easy, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

4 easy, pavement and muddy dirt roads.

Easy walking; and push-ups, planks and pull-ups.

4 easy miles, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Easy walk just to loosen up the legs.

4 easy, pavement and dirt.

Easy walking.

5 miles, pavement and dirt, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Push-ups, planks, pull-ups.

5 miles: 2 miles steady, 3 miles easy.

Push-ups, planks, pull-ups.  Easy walking later.

5 easy miles, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

6 miles, pavement and dirt: 3 at about AT pace, 3 easy.

Push-ups, planks, pull-ups.

6 miles easy, pavement and dirt, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

6 easy, pavement and dirt.

3 miles tempo+ and 4 miles easier.

7 miles easy, plus 10 x overpass stairs two at a time.  Legs inexplicably sore and exhausted.   Later: hamstring, glute, hip flexor, side leg raises, and calf raises with anke weights.

8 easy, pavement and dirt.

8 miles, including 6 x 800 meters at tempo+.  Exhausting, and I felt slow.

8 miles easy, pavement and dirt, including 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

9 miles, pavement and dirt

10 miles with 7 x 3:00 at tempo with 2:00 jog after each.  10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

11 mostly easy miles on pavement and mud.

10 miles easy pace, pavement and muddy dirt roads.

10 easy, pavement and muddy dirt roads, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

5 easy, pavement and dirt.

10 miles, mostly pavement, from home up just into the trails above Thaphon Dam and back.  Hills were tough since I haven't run this course in months.

2 mile warm-up.  7 x 3:00 at tempo + w/2:00 jog after each.  4 mile easy.

Easy 10, plus 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

5 easy, pavement and dirt.

10 miles, mostly pavement: 2 warm-up, 7 x 3:00 @ tempo+, w/2:00 jog between, and 4 miles easy/cool-down.

Push-ups, planks, pull-ups.

11 miles of hills and some trails above Thaphon Dam.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.   Later in the day a lot of walking and climbing stairs at temples in Phrae.

11 miles, pavement and dirt.

8 miles, mostly pavement, including 10 x 1:00 hard with 2:00 jog after each.

Push-ups, planks, pull-ups.

5 easy, pavement and dirt.  Then hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

3 very easy, pavement and dirt.

8 miles on the hilly, muddy trails above Thaphon Dam.

Legs, especially right calf, have DOMS (Delayed Onset Muscle Soreness) from the big hill workout two day ago.  So today I just walked a mile fast.

3 easy, pavement and dirt.

9 miles, mostly pavement, including 8 x 2:00 @ tempo+, w/3:00 jog after each.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

5 easy, pavement and dirt.

8 miles on the trails above Thaphon Dam.  15 minutes faster than 8 days ago.  I had a motorcycle accident on the way to this run.  Cuts, scrapes on right knee, arm, shoulder and side of my face.  Badly sprained left thumb.  I went ahead and did the run before going to the hospital, knowing I'd be unable to do so due to pain the next day.

5 miles, pavement and dirt.

3 easy, with pick up ar the end.

8.5 total, mostly pavement, including 8 x 3:00 at tempo+ w/2:00 jog between each. Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

5 easy, pavement and dirt.

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.  

3 miles fast walking.

3 mile fast walking.

3 easy, pavement and dirt.

3 at tempo, 2 slower.  Pavement and dirt.

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.

5 miles, pavement and dirt.

Easy run, pavement and dirt, with 8 strides.

Three miles, all pavement.

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

Easy recovery jog, pavement and dirt.

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.

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.

11 miles, fairly easy, pavement and dirt.

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

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