Shawn's Running Blog

January 2022

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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

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Miles:This week: 5.00 Month: 94.00 Year: 641.20
Hoka Huaka Lifetime Miles: 129.00
Saucony KOA ST Lifetime Miles: 20.00
Reebok Panthea Lifetime Miles: 246.00
Saucony Endorphin Speed Lifetime Miles: 167.00
Nike Zoom Fly Flyknit Lifetime Miles: 115.50
Hoka Speedgoat 4 Lifetime Miles: 58.00
Asics Novablast 2 Lifetime Miles: 204.00
Reebok Floatride Energy 3 Lifetime Miles: 140.50
Saucony Endorphin Pro Lifetime Miles: 9.50
Skechers Max Road 5 Lifetime Miles: 91.00
Nike Vaporfly Next % 2 Lifetime Miles: 1.00
Total Distance
641.20
Skechers Max Road 5 Miles: 91.00Asics Novablast (blue) Miles: 9.00Reebok Floatride Energy 3 Miles: 114.50Saucony Endorphin Speed Miles: 63.30Asics Novablast 2 Miles: 103.00New Balance Fuel Cell Rebel 2 Miles: 49.70Hoka Huaka Miles: 32.00Reebok Panthea Miles: 139.00Nike Zoom Fly Flyknit Miles: 32.50Hoka Speedgoat 4 Miles: 12.00Nike Vaporfly Next % 2 Miles: 1.00
Total Distance
13.00

Long run in the hills above Thaphon Dam (circuitous route up there).  Legs were more tired than usual for this course.

Skechers Max Road 5 Miles: 13.00
Total Distance
3.00

Very easy recovery jog, pavement and dirt.

Asics Novablast (blue) Miles: 3.00
Total Distance
10.00

Pavement and dirt.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
9.00

9 miles, including 8 x 2:40 @ tempo+ w/2:30 jog after each.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.

Saucony Endorphin Speed Miles: 9.00
Total Distance
3.00

 Easy, pavement and dirt.  Second Moderna vaccination wiped me out for several days.  Can't be a good thing.

Asics Novablast (blue) Miles: 3.00
Total Distance
8.00

8 miles, pavement and dirt.

Asics Novablast 2 Miles: 8.00
Total Distance
7.00

7 miles, including 10 x 200 meters anaerobic w/ 200 jog plus extra recovery after each, and 10 x overpass stairs, two at a time.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

New Balance Fuel Cell Rebel 2 Miles: 7.00
Total Distance
3.00

Easy 3.  Legs sore with DOMS from speedwork two days ago.

Hoka Huaka Miles: 3.00
Total Distance
10.00

10 miles, pavement and dirt, including 6 x quarter-mile hill by Tum's house.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
3.00

Easy recovery jog, pavement and dirt.

Hoka Huaka Miles: 3.00
Total Distance
3.00

Easy run, pavement and dirt.

Hoka Huaka Miles: 3.00
Total Distance
11.00

Long run, pavement and muddy dirt roads.  Heavy rain for first half of run.   Felt good.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Skechers Max Road 5 Miles: 11.00
Total Distance
3.00

Easy run.

Reebok Panthea Miles: 3.00
Total Distance
7.00

7 miles, mostly pavement, including 10 x 200 meters anaerobic, with jog back to start plus a short rest after each.

Nike Zoom Fly Flyknit Miles: 7.00
Total Distance
3.00

Easy recovery jog, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
10.50

Long run w/ 6 x 400 meter hill with run back to the bottom after each.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Also, I've been doing one set of push-ups, planks and pull-ups after each run.  I was doing four sets once a week, but this will be less tedious, and it will give me at least 5-6 sets over the course of a week rather than 4.

Asics Novablast 2 Miles: 10.50
Total Distance
3.00

Easy recovery run, pavement and dirt

Asics Novablast (blue) Miles: 3.00
Total Distance
7.00

7 miles, mostly pavement, including 10 x 200 anaerobic with 200 meters jog back to start and a little bit more rest after each one.

Saucony Endorphin Speed Miles: 7.00
Total Distance
5.00

Relaxed 5, pavement and dirt.

Reebok Floatride Energy 3 Miles: 5.00
Total Distance
3.00

Easy 3, all pavement.

Hoka Huaka Miles: 3.00
Total Distance
10.50

10.5, pavement and dirt, including 6 x quarter-mile dirt road hill, w/run back down after each.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.

Asics Novablast 2 Miles: 10.50
Total Distance
11.50

Long run, pavement and dirt.

Skechers Max Road 5 Miles: 11.50
Total Distance
6.00

10K along the Mekong River in Chiang Khan, Thailand.

New Balance Fuel Cell Rebel 2 Miles: 6.00
Total Distance
7.50

7.5, pavement and dirt, including 6 x 3:00 @ tempo+, with 2:00 jog after each.   

New Balance Fuel Cell Rebel 2 Miles: 7.50
Total Distance
3.00

3 easy recovery.

Hoka Huaka Miles: 3.00
Total Distance
13.00

13 long run, pavement and dirt.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Asics Novablast 2 Miles: 13.00
Total Distance
9.00

Hill run above Thaphon Dam.  Pavement and dirt.

Hoka Speedgoat 4 Miles: 9.00
Total Distance
3.00

Easy recovery jog, pavement and dirt.

Hoka Huaka Miles: 3.00
Total Distance
3.00

Easy recovery run, pavement and dirt.

Reebok Floatride Energy 3 Miles: 3.00
Total Distance
9.00

9 miles, mostly pavement, including 7 x 2:45 @ tempo+, w/2:30 jog after each.  Later: hamstring, glutes, hip flexors, side leg raises and calf raises with ankle weights.

Saucony Endorphin Speed Miles: 9.00
Total Distance
13.00

Long run, pavement and dirt.

Skechers Max Road 5 Miles: 13.00
Total Distance
3.00

Easy 3, pavement and dirt.

Hoka Huaka Miles: 3.00
Total Distance
3.00

3 easy, pavement and dirt.

Hoka Huaka Miles: 3.00
Total Distance
10.00

10 in the hills above Thaphon Dam.  Pavement and dirt.

Asics Novablast 2 Miles: 10.00
Total Distance
3.00

Easy 3, and then other leg exercises with ankle weights.

Reebok Panthea Miles: 3.00
Total Distance
7.00

7 mostly easy miles w/ 10 x 100 meter sprints with good recovery after each.

Reebok Panthea Miles: 7.00
Total Distance
3.00

Easy 3, mostly pavement.

Asics Novablast 2 Miles: 3.00
Total Distance
3.00

Easy 3, mostly pavement.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10 mile, pavement and dirt.  Bad air quality and wearing an N95 mask for the pollution made a relatively slow pace much more difficult.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.

Skechers Max Road 5 Miles: 10.00
Total Distance
3.00

Easy 3, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10 miles, pavement and dirt, including 7 x 3:00 hard, w/2:30 recovery jog after each.

Reebok Panthea Miles: 10.00
Total Distance
3.00

3 easy miles, with 10 x 50-75 meter strides.  Mostly pavement.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10 miles to the bridge above Thaphon Dam and back.  I pushed the hills more than usual.

Asics Novablast 2 Miles: 10.00
Total Distance
3.00

Easy recovery jog, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
3.00

Easy 3, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
13.00

Warm and very humid, and the dirt roads were muddy.  It was nine minutes slower, and much more difficult than the last time I ran this course.  Exhausted after the run. 

Skechers Max Road 5 Miles: 13.00
Total Distance
3.00

Easy 3.  Still feeling very tired from long run two days ago.

Hoka Speedgoat 4 Miles: 3.00
Total Distance
3.00

Easy 3.  Legs still feel dead.

Hoka Huaka Miles: 3.00
Total Distance
8.20

Run included 15 x 30 seconds hard, with one minute jog after each.  Pavement and dirt.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.  2 x bodyweight squats.

New Balance Fuel Cell Rebel 2 Miles: 8.20
Total Distance
0.00

I walked a brisk two miles.

Total Distance
3.00

Easy 3, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
10.00

Hilly run to the bridge above Thaphon Dam and back.  I pushed every uphill, and relaxed on the downhills.  Later: body-weight squats; hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Also, after almost every run I've been doing one set of pull-ups, planks and push-ups.  I felt better today than I've felt on a run in awhile.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
0.00

Brisk 2-mile walk.

Total Distance
3.00

Easy jog, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
3.00

Easy run, pavement and dirt.  Legs still sore from squats, and a bit tired.

Asics Novablast 2 Miles: 3.00
Total Distance
9.00

9 miles, including 10 x 3:00 hard with 2:00 walking recovery after each repeat.

Saucony Endorphin Speed Miles: 9.00
Total Distance
0.00

Two miles walking.

Total Distance
3.00

Easy 3, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
3.00

3 miles with 10 x 75-100 meter fast strides.

Reebok Panthea Miles: 3.00
Total Distance
10.00

5 miles at tempo pace. and 5 miles at easier pace.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.  Four sets of body weight squats.  I've regularly been doing one set of push-ups, one set of pull-ups, and one plank after every run or walk, too.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
0.00

Fast walk, two miles

Total Distance
3.00

3 miles with 10 x 75-100 meter fast strides.  Legs still sore, mostly from the squats I've been doing.

Reebok Panthea Miles: 3.00
Total Distance
11.00

Hill run above Thaphon Dam.  Later: hamstring, glute, hip fexor, side leg raises and calf raises with ankle weights.  Four sets of bodyweight squats.

Asics Novablast 2 Miles: 11.00
Total Distance
0.00

2 miles brisk walking.

Total Distance
3.00

Easy 3, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
9.00

Warm-up, 30 x :30 w/1:00 jog after each, cool-down.

Nike Zoom Fly Flyknit Miles: 9.00
Total Distance
0.00

Brisk two-mile walk.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights.  Four sets of bodyweight squats.

Total Distance
3.00

Easy 3, pavement.

Reebok Panthea Miles: 3.00
Total Distance
13.00

Long run, pavement and dirt.  Felt better for the last few miles than I have for awhile in a long run.

Skechers Max Road 5 Miles: 13.00
Total Distance
0.00

Brisk two-mile walk.

Total Distance
3.00

3 miles easy, w/10 x 75-100 meter fast strides.

Reebok Panthea Miles: 3.00
Total Distance
10.00

Hill run above Thaphon Dam.  I pushed the hills and cruised the downhills.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Body weight squats.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
0.00

Two-mile walk.

Total Distance
3.00

Easy 3, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10 miles, including 10 x 3:00 hard, with 2:00 jog after each.

New Balance Fuel Cell Rebel 2 Miles: 10.00
Total Distance
0.00

Brisk two-mile walk.

Total Distance
5.00

5 easy.  Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.  Four sets of bodyweight squats.

Reebok Panthea Miles: 5.00
Total Distance
13.00

Long run, pavement and dirt.

Asics Novablast 2 Miles: 13.00
Total Distance
0.00

Two-mile walk.

Total Distance
3.00

Stiff back yesterday and today, maybe out of place in lower back.  Walking and then running, it loosened up yesterday and today.  Later: hamstring, glute, hip flexor, side leg raises and calf raises with ankle weights; four sets of body weight squats.

Reebok Panthea Miles: 3.00
Total Distance
3.00

3 easy.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10 miles, pavement and dirt, including 10 x 30 seconds hard, with 1:15 jog after each.

Saucony Endorphin Speed Miles: 10.30
Total Distance
0.00

2 miles brisk walking.

Total Distance
0.00

Three miles brisk walking.

Total Distance
3.00

Easy 3 with 12 short strides.  After last speedwork, my hamstrings and hip flexors got very tight, pulling on my lower back and misaligning my pelvic tilt.  Pain and stiffness upon waking and throughout the day, but it alway goes away after some walking and then started runs slowly.  Hopefully it will sort itself our.

Reebok Panthea Miles: 3.00
Total Distance
10.00

Hill run above Thaphon Dam.  My legs felt sluggish.  I pushed the uphills, but just didn't have it today.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
0.00

Two miles fast walking.  Later: leg exercises with ankle weights, and bodyweight squats.

Total Distance
5.00

Pavement and dirt.

Hoka Huaka Miles: 5.00
Total Distance
0.00

Two miles fast walking.

Total Distance
8.00

Pavement and dirt, including 15 x 1:00 at tempo+, with 1:15 jog after each.

Nike Zoom Fly Flyknit Miles: 8.00
Total Distance
0.00

Two miles fast walking.

Total Distance
3.00

3 easy, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10 mile hill run above Thaphon Dam.  I pushed the uphils.  Pavement and dirt.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
0.00

3 miles fast walking, plus other ankle weight exercises and bodyweight squats.

Total Distance
5.00

Relaxed 5, pavement and dirt.

Reebok Panthea Miles: 5.00
Total Distance
11.00

11 miles, including 10 x 3:00 hard, with 2:30 jog after each.

New Balance Fuel Cell Rebel 2 Miles: 11.00
Total Distance
0.00

Three miles fast walking.

Total Distance
5.00

5 miles, pavement and dirt.  Later: regular exercises with ankle weights; calf raises on stairs; bodyweight squats.  Still doing one set of push-ups, planks, and pull-ups most days.

Reebok Panthea Miles: 5.00
Total Distance
3.00

3 easy, pavement and dirt, with 12 x fast strides.

Reebok Panthea Miles: 3.00
Total Distance
8.00

Hill run to and at Thaphon Dam.  I pushed the long uphills on the way to the Dam.  Then I ran 10 x 100 meter steep hill strides up the final Dam road incline, jogging back down after each.  Then I pushed every uphill on the way home.

Reebok Floatride Energy 3 Miles: 8.00
Total Distance
0.00

3 miles fast walking.

Total Distance
5.00

5 miles, pavement and dirt.

Reebok Panthea Miles: 5.00
Total Distance
3.00

Easy 3, pavement and dirt.

Asics Novablast 2 Miles: 8.00
Total Distance
8.00

8.3 miles, including 20 x 1:00 hard with 1:30 RI after each.  Pavement and dirt.

Saucony Endorphin Speed Miles: 8.00
Total Distance
0.00

Fast walking for three miles.  Later: hamstring, glute, hip flexor, and side leg raises with ankle weights.  Calf raises on stairs, and bodyweight squats.

Total Distance
3.00

3 miles very slow.  Hamstrings surprisingly sore from speedwork.  Legs also sore from bodyweight squats.  I don't know why the bodyweight squats still make my legs so sore--they should be used to it by now, and they aren't difficult.

Reebok Panthea Miles: 3.00
Total Distance
0.00

3 miles fast walking.  Legs still sore from speed and squats.

Total Distance
6.00

6 miles, pavement and dirt.

Skechers Max Road 5 Miles: 6.50
Total Distance
9.00

9-mile hill run/workout.  I started at Tam's house, and pushed every uphill on the way to Thaphon Dam.  Then I did 10 x 150 meter steep uphill sprints, with a jog back down after each, and a five-minute jog after the first six.  Then I ran to the top of the paved road where it ends and the trails begin, pushing every uphill.  Finally, I ran back down to the bottom of the canyon, pushing every uphill on the way down.  Great workout.

Reebok Floatride Energy 3 Miles: 9.00
Total Distance
0.00

3 miles fast walking, with short segments of slow jogging.  Later: leg exercises with ankle weights/

Total Distance
5.00

5 very easy, pavement and dirt.  Legs sore.

Reebok Panthea Miles: 5.00
Total Distance
3.00

3 easy, pavement and dirt.

Asics Novablast 2 Miles: 3.00
Total Distance
8.50

Two sets of 10 x 1:00 hard, with 1:30 to 2:00 RI after each repeat.

Nike Zoom Fly Flyknit Miles: 8.50
Total Distance
0.00

3 miles fast walking with occasional short jogs.  Later: leg exercises with ankle weights.

Total Distance
3.00

3 miles, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
10.00

10-mile hill run/workout.  I started at Tam's house, and pushed every uphill on the way to Thaphon Dam.  Then I did 10 x 175 meter steep uphill sprints, with a jog back down after each, and a five-minute jog after the first six.  Then I ran to the top of the paved road where it ends and the trails begin, pushing every uphill.  Finally, I ran back down to the bottom of the canyon, pushing every uphill on the way down.  Great workout.

Reebok Floatride Energy 3 Miles: 10.00
Total Distance
0.00

3 miles fast walking with a few short jogging segments.  Legs stiff, sore and tired from yesterday's hill workout.

Total Distance
6.00

6 miles, pavement and dirt.

Reebok Panthea Miles: 6.00
Total Distance
11.00

11 miles, pavement and muddy dirt roads, including 30 x 30 seconds hard, with one minute jog after each repetition.  Reps 14-30 were on rough, muddy roads, dodging puddles, so they were significantly harder than the ones on pavement.

Saucony Endorphin Speed Miles: 11.00
Total Distance
6.00

6 miles, pavement and dirt.

Reebok Panthea Miles: 6.00
Total Distance
0.00

3 miles fast walking.  Later: leg exercises with ankle weights.

Total Distance
9.50

Starting at Tam's house, I pushed the uphills on the way to the Dam.  Then I ran 10 x 180 meter steep hill sprints.  Then I ran to the top of the Dam road to the bridge, pushing every uphill.  Then I ran back down to Tam's house, pushing every uphill on the way.

Reebok Floatride Energy 3 Miles: 9.50
Total Distance
0.00

3 miles fast walking.

Total Distance
3.00

3 miles, pavement and dirt.

Reebok Panthea Miles: 3.00
Total Distance
6.00

Pavement and dirt.  Later: leg exercises with ankle weights.

Reebok Panthea Miles: 6.00
Total Distance
5.00

2 miles warmup with 4 x fast strides, 2 x 3:00 hard, with 3;00 RI, 2 miles cool-down with 4 x fast strides.

Reebok Panthea Miles: 4.00Nike Vaporfly Next % 2 Miles: 1.00
Total Distance
0.00

3 miles fast walking, with occasional short jogs  Pavement and dirt.

Total Distance
641.20
Skechers Max Road 5 Miles: 91.00Asics Novablast (blue) Miles: 9.00Reebok Floatride Energy 3 Miles: 114.50Saucony Endorphin Speed Miles: 63.30Asics Novablast 2 Miles: 103.00New Balance Fuel Cell Rebel 2 Miles: 49.70Hoka Huaka Miles: 32.00Reebok Panthea Miles: 139.00Nike Zoom Fly Flyknit Miles: 32.50Hoka Speedgoat 4 Miles: 12.00Nike Vaporfly Next % 2 Miles: 1.00
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