Shawn's Running Blog

6 easy, pavement and dirt roads.

3 easy, plus 10 strides.

3 miles fast walking.

8 miles, including 12 x 1:30 @ between tempo and VO2 Max pace, with 1:30 jog after each repetition.

3 easy, mostly pavement.

Easy 3.

8 miles, including 2 x 3:30 @ tempo+, with 3:00 jog after each.  16 x 100 meter strides, with jogging after each.

3 miles fast walking.

3 easy.

Pavement and dirt.

Easy 3 with four strides.

Two miles walking and jogging.

8 miles, pavement and dirt.  Some at tempo pace, some slower.

6 miles, including two sets of 4 X 150 meter strides, with 250 meters jog after each.

6 easy.

Easy 3, mostly pavement.

8 miles, pavement and rough dirt roads, including 5K @ tempo+.  Felt sluggish and slow.

Easy 7.  Legs sore.  Pavement and dirt.

7 miles, pavement and dirt, including 8 x 100 meter strides.  Leg exercises with ankle weights.

7 very easy miles.  Legs tired and sore.

9 miles, including 6 x 3:30 @ tempo+, with 2;30 jog after each rep.

7 easy, pavement and dirt.  Legs tired and sore.

7 miles,  pavement and dirt, including 8 x 150 meter strides, with 250 meter jog after each rep.  Leg exercises with ankle weights; bodyweight squats and calf raises.

7 easy, pavement and dirt.

3 easy.

8 miles, including 5K @ tempo+, pavement and dirt.  Legs dead and sore.

3 miles fast walking.

6 miles, mostly dirt roads, including 8 x 150 meter strides, with 250 jog after each rep.

3 miles fast walking.

7 miles, mostly pavement, including 4 x 800 meters, with 3:30 jog after each, and 8 x 100 meter strides.  Later: exercises with ankle weights, and bodyweight squats and calf raises.

Easy jog.

Easy jog, pavement and dirt.

2 very easy, with 4 x 100 meter strides.

10K race.

7 miles, pavement and dirt.

11 miles, pavement and dirt.

Easy 6 miles, pavement and dirt.

3 miles, two at tempo pace.

3 miles easy.

8 miles, pavement and dirt.

6 miles, two at tempo.  Pavement and dirt.

3 miles easy.

6 miles, pavement and dirt.

7 miles, pavement and dirt.

3 miles, pavement and dirt.

6 miles, some at tempo, pavement and dirt.

3 miles, pavement and dirt.

6 miles easy pace, pavement and dirt.  Legs felt dead.

8 miles, pavement and dirt.

4 miles, pavement and dirt.

7 miles, pavement and dirt.

4 miles, pavement and dirt.

4 mile progression run, pavement and dirt.

9 miles, pavement and dirt.

5 miles easy, pavement and dirt.

7 miles with 13 stride, pavement and dirt.

7 miles, pavement and dirt.

Easy 3.

10 miles, pavement and dirt.

7 miles with 16 strides.  Pavement and dirt.

6 miles easy, mostly dirt and gravel.

8 miles, pavement and dirt/gravel.

10 miles, pavement, dirt and gravel.  Legs felt dead after about 5 miles, so I didn't push it too much.

3 miles easy.

7 miles, pavement and dirt/gravel.

10 mile, pavement, dirt and gravel.

Six miles, pavement, dirt and gravel.

8 miles, pavement, dirt and gravel.

Long run, on pavement, dirt and gravel.

6 miles, pavement, dirt and gravel.

6 miles, pavement, dirt and gravel.

11 miles, pavement, dirt and gravel.

3.25 miles fast walking.

3.1 miles fast walking.

3.1 miles fast walking.

3.1 miles fast walking.

3.1 miles fast walking.

3.1 miles fast walking with 15 x overpass stairs, two at a time, for quad emphasis.  

3.1 miles fast walking.  Legs sore from stairs.

3.1 miles fast walking.  Legs still sore from stairs.

3.1 miles fast walking.

3.1 miles fast walking.

3.1 miles fast walking, including 20 x up and down overpass stairs for quad emphasis.

3.1 miles fast walking.  Felt a strain in right hip flexor.

3.1 miles walking.

3.1 miles walking.

3.1 miles fast walking.

3.1 miles fast walking, including 25 x up and down the overpass stairs, two at a time, for quad emphasis.

3.1 miles fast walking, plus some push-ups, a plank, some pull-ups, and some exercises with ankle weights.

3.1 miles fast walking.

3.1 miles walking.

3.1 miles fast walking, including 25 x up and down the overpass stairs, two at a time, for quad emphasis.

3.1 miles fast walking.

3.1 miles fast walking, and various leg exercises with ankle weights.

3 miles.  First run in more than six weeks following cataract surgery.  Legs felt sluggish and stiff.  I'll probably be sore tomorrow, but it's nice to be running again.

3.1 miles walking.  Legs very sore from yesterday's first run in six weeks.

3.1 miles walking.  Legs still ridiculously sore.

3 miles, including 25 x up and down the overpass stairs, two at a time, for quad emphasis.  Legs still sore.

3 miles easy pace, pavement and dirt, plus various leg exercises with ankle weights.

3.1 miles fast walking.

3 miles, pavement and dirt.  Legs finally felt a bit better since I started back with running.

3.1 miles fast walking.

3 miles, including 25 x up and down the overpass stairs, two at a time, for quad emphasis.  

3.1 miles fast walking, and various leg exercises with ankle weights.

5 miles, pavement and dirt, including 5 x up and down overpass stairs, two at a time, for added quad emphasis. 

3.1 miles fast walking.

4 miles, not pushing it yet.

3.1 miles fast walking.

Included 25 x overpass stairs, two at a time, for squat  simulation.  Very warm and humid, and the stairs were really tough today.  Scheduled rest day tomorrow.

3.1 miles fast walking, and leg exercises with ankle weights.

5 miles, easy pace, including 5 x up and down the overpass stairs, two at a time, to simulate deep, single-leg, bodyweight squats.

Six miles, pavement and muddy dirt roads, including 5 x overpass stairs, two at a time, to simulate deep, single-leg, bodyweight squats. 

Six miles, including 5 x up and down overpass stairs, two at a time.  Leg exercises with ankle weights.

Six miles, pavement and dirt.

Pavement and dirt, including 5 x overpass stairs, two at a time, in last mile.

Pavement and dirt, including 10 x overpass stairs, two at a time, in first mile.  Later: leg exercises with ankle weights.

Pavement and dirt roads.  Included 5 x up and down overpass stairs, two at a time, in the last mile.

Pavement and dirt roads.  5 x up and down the overpass stairs, two at a time, in last mile.

Pavement and dirt.  Warm and humid morning.  Easy pace.  Eighth mile included 5 x up and down the overpass stairs, two at a time, for quad emphasis.

Easy pace.  Pavement and dirt roads.  Last mile included 5 x up and down overpass stairs, two at a time, for quad work.  Later: leg, glute, and hip flexor exercises with ankle weights.

Easy pace, pavement and muddy dirt roads.  First mile included 5 x up and down the overpass stairs, two at a time, for quad work.  

Long run.  Pavement and dirt.

Pavement and mud.  Easy pace on sore, tired legs.   First mile included 5 x the overpass stairs, two at a time, for quad work.  Later: leg, glute and hip flexor exercises with ankle weights.

8 miles, pavement and dirt roads.  Easy pace.  Legs tired last several miles.  Included 5 x up and down the overpass stairs, two at a time, for quad work.

Long run, pavement and dirt roads.  Warm and humid.  Legs a it tired and sore before the run.  Last 5 miles were really tough.

Easy pace, pavement and dirt roads.  Last mile included 5 x up and down the overpass stairs, two at a time, for quad work.  Later: leg, glute, hip flexor, etc. exercises with ankle weights.

3 easy.

Easy run, pavement and dirt roads.

Long run.  Pavement and dirt roads.

Pavement and dirt roads.  Warm and very humid.  First mile included 5 x up and down the overpass stairs, two at a time, for quad work.  Later: leg, glute and hip flexor exercises with ankle weights.

Easy run.  First mile included 5 x overpass stairs, two at a time, for quad work.

Pavement and dirt roads.  Picked up the easy pace a bit at times, but nothing hard.

Easy run, pavement and dirt roads.

Long run.  Pavement and muddy dirt roads after the rain last night.

Easy run, on tired, sore legs.  First mile included 5 x up and down the overpass stairs, two at a time, for quad emphasis.  Later: leg, glute and hip flexor exercises with ankle weights.

Easy run, pavement and dirt roads.  First mile included 5 x up and down overpass stairs, two at a time, for quad emphasis.

Easy run.  First mile included 5 x up and down the overpass stairs, two at time, for quad work.

Long run.  First five miles steady.  Last six miles easier.  80 degrees with 90 percent humidity.  Dirt roads muddy from heavy rain yesterday.

Easy run.  Legs sore from long run.   Pavement and dirt roads.  Second mile included 5 x up and down the overpass stairs, two at a time, for quad work.  Later: leg, glute and hip flexor exercises with ankle weights.

Easy run, pavement and muddy dirt roads.

Easy pace, pavement and muddy dirt roads.  Included 8 x 100 meter strides.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work. 

Easy run, pavement and muddy dirt roads.  First mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.

Long run, pavement and muddy dirt roads.

Very easy run.  First mile included 5 x up and down the overpass stairs, two at a time, for quad work.  Later: leg, glute and hip flexor exercises with ankle weights.  Legs sore and tired, but I'll have to take two or three days off from running for travel, so I decided to run on what would usually be a total rest day after a long run.

Easy "shake-out" run after four days off for travel.  Pavement and muddy dirt roads.  First mile included 5 x up and down the overpass stairs, two at a time, for quads.  Last 1.5 included 8 x strides with easy jog between.

Hilly run above Thaphon Dam.  Pavement and mud.  This is the first hill run I've done in months, but it went very well.  It rained hard for the whole run, keeping me cool but soaked.  

7 easy.  Legs sore and tired from hills.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.

5 easy.  10 x strides.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.  Later: leg, glute and hip flexor exercises with ankle weights.

Easy run, pavement and muddy dirt roads.  Included 10 x strides.

Hilly run to and above Thaphon Dam Pa back.  Pavement and muddy dirt roads.  Warm and humid.  

Easy pace, pavement and dirt roads.

Easy run, with 12 x strides.  Later: leg, glute and hip flexor exercises with ankle weights.

9 miles, pavement and mud.  It rained all night and all through the run, keeping me cool.  First mile include 5 x up and down the overpass stairs, two at a time for quad work.

7 easy, but with 12 x strides.  Pavement and muddy dirt roads.  Raining lightly througout

Long run from home to the bridge above Thaphon Dam, with a couple of extra branch-offs, and home again.  Pavement and dirt roads.

Pavement and mud.  Easy pace for most of it.

Easy run, pavement and mud, with 13 x strides.  Last mile included five times up and down the overpass stairs, two at a time, for extra quad work.  Later: leg, glute and hip flexor exercises with ankle weights.

Long run, pavement and thick, sticky mud in many sections.

5 easy, mostly pavement, in the rain.

Warm-up and some long, steep hills up to Thaphon Dam.  Then 6 x steep 100 meter hill sprints, followed by 6 x 100 meter fast strides.  All repeats followed by walk back to starting point for good recovery.

Easy run, pavement and muddy dirt roads.  Legs tired and a bit sore from yesterday's hill sprints.

Pavement and muddy dirt roads.  Included 6 x 800 meters @ tempo, with slow jog after each.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.

Easy pace long run, pavement and dirt roads.

Some long, steep hills up to Thaphon Dam.  Then two sets of 5 x 200 meters fast, with jog back+ recovery after each repeat.  Then home again.

Easy 8.  Legs still tired and a bit sore from hills, speedwork.

Included 7 x 800 meters, with easy 3 minutes jog after each.  Pavement and dirt.

Pavement and dirt.  Included 20 x 30 seconds hard, with 1 minute easy jog after each.  Last mile included 5 x up and down the overpass stairs, two at a time, for quad work.

Easy 8, pavement and dirt.  Legs tired and sore.

10 miles in the hills above Thaphon Dam.  Pushed all the hills after the two-mile warmup. 

Easy run, pavement and muddy dirt roads.

Included 6 x 800 meters at tempo+, with easy three minutes jogging after each rep.  Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.  Later: leg, hip flexor and glute exercises with ankle weights.

Easy 3.

6 x 800 at tempo+ with easy jog after each rep.

Easy 3.

Long, hilly run above Thaphon Dam.

Pavement and muddy dirt roads.

Included 30 x 30 seconds hard, with 1:00 jog after each rep.  Pavement and muddy dirt roads.  Legs still feel dead and a bit sore.  Later: full body oil massage that helped SOOOOO much.

Easy 3, pavement and dirt roads.

Easy 3.

Easy 3, pavement and dirt roads.

Pavement and dirt roads.  Included 6 x 800 meters hard, with 3:00 jog after each rep.

Steady run, pavement and dirt/gravel roads.

Warm-up with 4 x 150 meter strides, and .65 mile @ tempo+ with 3:00 jog after.

Easy 4, pavement and dirt roads.

Easy run, pavement and dirt roads.

Easy 2, but with 4 x acceleration strides.

Race day.  The race was either 10K or 10.5K.  The race announcement and FB page said the race was 10.5K, but the signs at the race said it was 10K.  There were no race timing chips or anyone keeping track of times, and I forgot to stop my watch for 2-3 minutes after the finish.  I was 3rd in my age group, one second behind number 2.  Number one was somewhere in front of us, probably a minute or so.  My wife said my time was 45 or 46 minutes.  I didn't kill myself in this race, but I did run hard.

Easy 3, pavement and dirt roads.  Legs still stiff, tired and sore from race.

Easy 3, pavement and dirt roads.

Easy with four strides

It was supposed to be a 4.3-mile mountain race.  Because of poor race organization, I took a wrong turn and actually ran 6.7 miles.  The hills were monstrous, especially the biggest one, which gained nearly 1000 feet in elevation in about a mile.  Legs dead afterward, but I don't want to write more about a disaster.

Easy 3.  Legs STILL sore and tired from mountain race, but significantly better today.

Pavement and rough dirt roads.

Easy run, pavement and dirt roads.  Included 8 x 100 meter hill sprints, and some stair work at the overpass.  Leg and glute exercises with ankle weights.

Easy 3.

Pavement and dirt.  Included 8 x 100 meter acceleration strides.

Easy 3.

Easy 3, pavement and dirt roads.

Starting by Tum's house, up into the trails above Thaphon Dam, an back.  Tough run, because I haven't done the trails in a long time.  I plan to do them regularly now,

Pavement and dirt roads.  Included: 8 x 100 meter hill sprints; 6 x up and down the overpass stairs, two at a time, for extra quad work; regular post run exercises of push-ups, pull-ups, plank, and crunches; and leg and glute exercises with ankle weights.

Easy 3.

Pavement and dirt roads.

Easy 3.

Easy 3, with 10 x 100 meter acceleration strides.

Mountain run in the trails above Thaphon Dam.  Very tough hills.

Easy 8.  Legs still tired and a bit sore from mountain run two days ago.

Easy 3.

Included 8 x 100 meter hill sprints.  Later: leg, glute, hip exercises with ankle weights.

Easy 3.

Long run course, pavement and dirt.  Planned to run in the mountains, but motorcycle had a flat tire.