Shawn's Running Blog

January 2021

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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

Miles:This week: 0.00 Month: 83.00 Year: 404.00
Asics Novablast Lifetime Miles: 179.00
Skechers Go Run Ride 7 Lifetime Miles: 239.00
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
Reebok Panthea Lifetime Miles: 10.00
Saucony Endorphin Speed Lifetime Miles: 0.00
Nike Zoom Fly Flyknit Lifetime Miles: 25.00
Total Distance
404.00
Adidas Solar Boost Miles: 5.50Reebok Floatride Forever Energy 2 Miles: 25.50Reebok Floatride Run 2.0 Miles: 160.50Asics Novablast Miles: 68.00Hoka Huaka Miles: 52.00Skechers Go Run Ride 7 Miles: 62.00Reebok Panthea Miles: 10.00Nike Zoom Fly Flyknit Miles: 10.00
Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
0.00

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

Total Distance
0.00

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.

Total Distance
0.00

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.

Total Distance
2.50

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

Adidas Solar Boost Miles: 2.50
Total Distance
3.00

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.

Adidas Solar Boost Miles: 3.00
Total Distance
3.00

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

Reebok Floatride Forever Energy 2 Miles: 3.00
Total Distance
4.00

4 easy miles, pavement and dirt.  

Reebok Floatride Forever Energy 2 Miles: 4.00
Total Distance
5.00

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.

Reebok Floatride Forever Energy 2 Miles: 5.00
Total Distance
5.50

5.5 easy miles, pavement and dirt.

Reebok Floatride Forever Energy 2 Miles: 5.50
Total Distance
8.00

8 mostly easy miles, pavement and dirt.

Reebok Floatride Forever Energy 2 Miles: 8.00
Total Distance
5.00

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.

Reebok Floatride Run 2.0 Miles: 4.50
Total Distance
5.00

5 easy miles, pavement and dirt.

Asics Novablast Miles: 5.00
Total Distance
9.00

9 easy miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 9.00
Total Distance
10.00

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.

Hoka Huaka Miles: 10.00
Total Distance
10.00

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

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
5.00

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.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
11.00

11 easy miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 11.00
Total Distance
5.00

5 easy miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
10.00

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

Hoka Huaka Miles: 10.00
Total Distance
3.00

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.

Skechers Go Run Ride 7 Miles: 3.00
Total Distance
10.00

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

Reebok Floatride Run 2.0 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 easy miles, pavement and dirt.

Hoka Huaka Miles: 10.00
Total Distance
10.00

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.

Asics Novablast Miles: 10.00
Total Distance
10.00

10 "steasy" miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
5.00

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.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
12.00

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.

Hoka Huaka Miles: 12.00
Total Distance
10.00

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.

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
10.00

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

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
11.00

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

Asics Novablast Miles: 11.00
Total Distance
0.00

Push-ups, planks, pull-ups.

Total Distance
10.00

10 "steasy" miles, pavement and dirt.

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
10.00

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

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
12.00

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.

Reebok Floatride Run 2.0 Miles: 12.00
Total Distance
8.00

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.

Asics Novablast Miles: 8.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
8.00

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.

Reebok Floatride Run 2.0 Miles: 8.00
Total Distance
8.00

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.

Reebok Floatride Run 2.0 Miles: 8.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
8.00

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.

Reebok Floatride Run 2.0 Miles: 8.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
11.00

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.

Asics Novablast Miles: 11.00
Total Distance
4.00

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

Skechers Go Run Ride 7 Miles: 4.00
Total Distance
8.00

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

Reebok Floatride Run 2.0 Miles: 8.00
Total Distance
12.00

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.

Reebok Floatride Run 2.0 Miles: 12.00
Total Distance
10.00

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

Reebok Floatride Run 2.0 Miles: 10.00
Total Distance
5.00

5 easy miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
10.00

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.

Total Distance
5.00

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

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
11.00

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.

Asics Novablast Miles: 11.00
Total Distance
10.00

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.

Hoka Huaka Miles: 10.00
Total Distance
5.00

5 miles, pavement and dirt.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
10.00

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

Reebok Panthea Miles: 10.00
Total Distance
5.00

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

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
10.00

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.

Nike Zoom Fly Flyknit Miles: 10.00
Total Distance
12.00

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. 

Asics Novablast Miles: 12.00
Total Distance
5.00

5 easy, pavement and dirt.

Skechers Go Run Ride 7 Miles: 5.00
Total Distance
404.00
Adidas Solar Boost Miles: 5.50Reebok Floatride Forever Energy 2 Miles: 25.50Reebok Floatride Run 2.0 Miles: 160.50Asics Novablast Miles: 68.00Hoka Huaka Miles: 52.00Skechers Go Run Ride 7 Miles: 62.00Reebok Panthea Miles: 10.00Nike Zoom Fly Flyknit Miles: 10.00
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