Shawn's Running Blog

Pavement and dirt roads.  Easy pace.

Easy jog, including 8 x 100 meter hill sprints.  Leg, glute and hip exercises with ankle weights.

Pavement and dirt roads.

Easy 4, pavement and dirt roads.

Easy run, including 10 x 100 meter strides.  Pavement and dirt roads.

Long, tough, hilly run on the road and trails above Thaphon Dam.

Easy jog, pavement and dirt roads.  Legs still tired and a bit sore from Saturday's mountain run.

Pavement and dirt roads.

Easy 5, including 8 x 10 meter hill sprints.

Some right hip pain, so I decided to take the day off.

Easy run, pavement and dirt roads.

Long run, pavement and dirt roads.  I had planned to run 12 miles in the hills above Thaphon Dam, but I felt my body wasn't up to it.

Easy run, pavement and dirt roads.  Legs sore and tired from Saturday's long run.

Pavement and dirt roads.

Easy run, but with 10 x 100 meter strides.  Later: hamstring and glute exercises with ankle weights.

Easy 3.

Tough, hilly mountain run above Thaphon Dam.

Very easy run, pavement and dirt roads.  I had a deep tissue massage yesterday.  Legs still sore and a tired from mountain run.

Easy 5, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  I wanted to do hill sprints today, but my legs warned me it was too dangerous, so I took it easy.

Pavement and dirt roads.  Legs felt a lot better today.

Easy 5, pavement and dirt roads.

Easy 5, pavement and dirt roads, but with 10 x 100 meter hill sprints.

Long run, pavement and dirt roads.

Easy 5.

5 easy, pavement and dirt, but with 12 x 100 meter acceleration sprints.  Later: hamstring and glute exercises with ankle weights. 

Pavement and dirt roads.

Tough, hilly mountain run on the road and trails above Thaphon Dam.

Easy 6, pavement and dirt roads.

Easy 6 miles, but with 13 x 100 meter acceleration strides.  Pavement and dirt roads.

Long run, pavement and dirt roads.

8 easy, pavement and dirt roads.

Easy 8, with 11 x 100 meter strides.  Pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Pollution mask because the air was bad.

Long run, pavement and dirt roads.

Easy 8, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Legs still tired from long run.  

Easy 8, with 13 x 100 meter acceleration strides. Pavement and dirt roads.

Long run.  Pavement and dirt roads.

Easy 4 jog.  Pavemnt and dirt roads.

Easy 8, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Felt tired, so I didn't push it.

Easy run, pavement and dirt roads, but with 13 x 100-150 meters acceleration strides.

Long run course, pavement and very rough dirt roads.  Legs felt dead for the last 5 miles.  I think I need a few rest days to fully recover and get some spring back in my legs.  My legs ache and burn at night.

Easy run with 12 x 100-150 meter accerlation strides.  Pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.

Eight miles, pavement and dirt roads.

Pavement and dirt roads.

Easy run, but with 12 x 100 meter acceleration strides.  Later: hamstring and glute exercises with ankle weights.

Pavement and dirt roads.  Pollution mask.  Legs a bit tired and sore, and only 5 hours sleep last night.  It sucked.

Easy pace, but it didn't feel as easy as it should have with a pollution mask for the bad air quality, and the warm, humid weather.  Legs didn't feel springy at all.  Pavement and dirt roads.

Easy jog, but with 20 x 100-150 meter fast strides.  Pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.  Air was better today because it raind hard two nights ago.

Long run, pavement and rough dirt roads.  Air bad again, so pollution mask.

Easy jog, pavement and dirt roads.

1.5 w/u.  23 x 100-150 meter fast strides, with easy jogs after each.  Pollution mask made it much harder.

Pavement and muddy dirt roads.  Air better today after rain last night, but still not good.  

Easy run, pavement and dirt roads.  Later: hamstring, glute and hip flexor exercises with ankle weights.

Warm-up 1.5 miles.  24 x 100-150 meter acceleration fast strides, with easy jogs after each.

Easy 6, pavement and dirt roads.  Pollution mask for bad air.  Later: hamstring, glute and hip flexor exercises with ankle weights.

Long run, pavement and rough dirt roads.  Hot, humid, and bad air.  Pollution mask again.

Six miles easy, pavement and dirt roads.  Legs felt sluggish.  Warm, humid, and bad air.  Pollution mask again.  Run sucked.  Shoes made it tougher--I'll retire them at only 40 miles.

Easy run, but with 12 x 100 meter acceleration strides.  Later: hamstring, glute and hip flexor exercises with ankle weights.  Bodyweight squats.

Mostly pavement.

Pavement and dirt roads.

Easy pace, pavement and dirt roads.

Easy jogging, pavement and dirt, except for 8 x 100-200 meter fast accelerations.  Bad air, so I wore a pollution mask.  81 degrees to start, so the mask got soaked with sweat, making breathing difficult.  Miserable.  Later: hamstring, glute and hip flexor exercises with ankle weights.  Bodyweight squats.

Pavement and dirt roads.  

Long run, pavement and rough dirt roads.  Hot, humid  Adidas Boston 12 shoes have been giving me blood blisters on balls of feet, behing big toes.

Pavement and dirt roads.

Easy run, pavement and dirt, but with 8 x 100 meter fast accelerating strides.  Pollution mask.  Later: hamstring and glute exercises with ankle weights; bodyweight squats.

Long run, pavement and dirt roads.  Pollution mask.

Easy pace, but didn't feel easy with a pollution mask.  Warm and humid.  Pavement and dirt roads.

Pavement and dirt.  Later: hamstring and glute exercises with ankle weights.

Pavement and dirt roads.  Mostly easy jogging, but with 12 x 100 meter fast, acceleration strides.

Pavement and dirt.  3 steady, 3 slow.

Pavement and dirt.  Warm and very humid.  First four felt ok, but last four sucked.

Easy pace, but with 12 x 100-150 meter fast, acclerating strides.  Later: hamstring and glute exercises with ankle weights.   Pavement and dirt roads.

Pavement and dirt roads.  

Long run, pavement and mud.   The mud was very thick and sticky in many places, making the run much more difficult.

Easy run, pavement and dirt roads.  Later: hamstring and glute exercises with ankle weights.

Pavement and dirt roads.  Easy pace, but with 6 x 100 meter fast acceleration strides.

Pavement and dirt roads.  Easy pace, but with 8 x 100 meter fast, accelerating strides.  Later: hamstring and glute exercises with ankle weights.

Long run, pavement and dirt roads.

Leg, glute, hip flexor, and outside hips exercises with ankle weights.  Bodyweight calf raises. Bodyweight squats.  15 minuts on eliptical.  Push-ups, pull-ups, planks.  I broke my fourth toe on the left foot the day before we left for Utah to visit family.  Finally had it xrayed on June 10.  I'll do what I can to stay in minimal shape until the toe heals.

15 minutes on elliptical.  Legs still sore from exercises I hadn't done in awhile.  Toe not hurting much.

Leg, glute, hip flexor, hip exercises with ankle weights.  Bodyweight calf raises and squats.  Push-ups, pull-ups and planks.  15 minutes on the eliptical. 

15 minutes on the eliptical.

15 minutes on the eliptical.  Hamstring, glute, hip flexor and hip exercises with ankle weights  Bodyweight squats and calf raises.  Push-ups, pull-ups and planks.

15 minutes on eliptical.

15 minutes on eliptical.

Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises  Push-ups, pull-ups and planks.  15 minutes on eliptical.

15 minutes on elliptical.

15 minutes on the eliptical.  Hamstring, glute, hip flexor and hip exercises with ankle weights  Bodyweight squats and calf raises.  Push-ups, pull-ups and planks.

3 miles fast walking.

15 minutes on elliptical machine.  Push-ups, pull-ups, planks, and crunches.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

3.3 miles fast walking.

3 miles fast walking.

15 minutes on the elliptical.  Push-ups, pull-ups, planks and crunches.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

One mile fast walking, and then 2,25 miles walking and jogging.

3.25 miles walking and jogging.

Push-ups, pull-ups, planks and crunches.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy pace.  Legs tired and sore.

Easy pace, pavement and muddy dirt roads.  Legs sore and tired from exercise, but also from working on the driveway for hours yesterday and the day before.

Pavement and mud.  Later: Push-ups, pull-ups, planks and crunches.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy pace, mostly pavement.

Easy pace, pavement and mud.  Later: push-ups, pull-ups, planks and crunches.

Pavement and mud.

Pavement and a lot of mud.  This was the first run since coming back from a broken toe that it felt easier.

Push-ups, pull-ups, planks and crunches.

Pavement and mud.  Later: hamstring, glute, hip flexor and hip exercises with ankle weights; bodyweight squats and calf raises.

Very slow run, pavement and mud.  Legs sore and tired.

Pavement and muddy dirt roads.

Easy pace on sore, tired legs.  Pavement and muddy dirt roads.  Later: push-ups, pull-ups, planks and crunches.

Pavement and muddy dirt roads.  80 degrees with 94 percent humidity made it hard.  Later: hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Legs stiff from drive to Bangkok and back the past three days.  Pavement and dirt roads.

Pavement and dirt roads.  Later: push-ups, pull-ups, planks and crunches.

Easy pace, pavement and dirt.  Legs felt tired.  Later: hamstring, glute, hip flexor and hip exercises with ankle weights. Bodyweight squats and calf raises.

Easy pace, pavement and dirt roads.  Weekly long run.

Easy pace, but thick, slippery mud, and long hills up the Dam road slowed me down a lot.  Push-ups, pull-ups, planks and crunches.

Easy run, pavement and muddy dirt roads.  Legs a bit sore from yesterday's hills. Later: hamstring, glute, hip flexor and hip exercises with ankle weights.

Pavement and muddy dirt roads.  Legs sore from squats and calf raises.

Pavement and muddy dirt roads.

Easy jog, pavement and dirt roads.  Later: push-ups, pull-ups, planks and crunches.  Glute, hamstring, hip flexor and hip exercises with ankle weights.

Weekly "long" run.  Pavement and mud.  Later: bodyweight squats and calf raises.

Easy pace, pavement and dirt roads.

Hilly, muddy run in the rain.  All of the steep hills on the Thaphon Dam paved road.  Later: hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy jog on sore legs.  Pavement and muddy dirt roads.  Later: push-ups, pull-ups, planks and crunches.

Easy run, pavement, mud and dirt roads.

Weekly long run, mostly relaxed pace, pavement and muddy dirt roads.

Easy pace, pavement and muddy dirt roads.  Legs tired from Saturday long run.  It rained the last four miles, which kept me nice and cool.  After: hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy jog, pavement and muddy dirt roads.  It rained softly for most of the run.  Also, push-ups, pull-ups, planks and crunches.

From home to almost the top of the paved Dam road.  Hills felt a little easier than last week.  Pavement and muddy dirt roads.

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

Easy 6, pavement and dirt roads.  Push-ups, pull-ups, planks and crunches.

Weekly long run, pavement and dirt roads.  Relaxed pace.  Hamstring, glute, hip flexor and hip exercises with ankle weights. Bodyweight squats and calf raises.

Relaxed run, mostly pavement.

Easy jog, pavement and dirt roads.  Push-ups, pull-ups, planks and crunches.

Hilly run from home all the way up into the trails above Thaphon Dam and back.

Easy jog, mostly pavement.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy pace, pavement and dirt roads.  Legs sore and tired.

Long run, pavement and rough dirt roads.

Relaxed pace, pavement and dirt roads.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.  I must have cracked a rib on my upper right side when I fell two days ago. It hurts to sit up, roll over in bed, breathe deeply and cough.  It hurt less as the run progressed.

Easy jog.

Long run from home to the bridge above Thaphon Dam and back.  Harder than usual--it turned out I was coming down with a bad cold.

Hamstring, glute, hip flexor and hip exercises with ankle weights.   Bodyweight squats and calf raises.  Just getting over a bad cold.

Easy run.  Legs stiff, body weak from long lay-off.

Relaxed pace.  Mostly pavement.  Legs very sore, but the run felt a lot better than yesterday's.

Very easy jog, pavement and dirt roads.  Legs very sore.  Push-ups, pull-ups, planks and crunches.

Pavement and dirt roads.

Easy jog.

Relaxed long run.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Pavement and dirt roads.

Very easy jog, pavement and dirt roads.

Easy pace, pavement and dirt/gravel roads.

Easy run.

Easy run, but with 9 x 50-60-yard faster but careful strides.  

Weekly long run, pavement and dirt/gravel roads.  Later: hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy pace, pavement and dirt/gravel roads.

Easy run, but with 10 x 80-100 meter accelerating strides.  Push-ups, pull-ups, plank.

Easy pace, pavement and rough dirt/gravel roads.  Push-ups, pull-ups, plank.

Easy jog, mostly pavement.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy jog, pavement, dirt, and rough gravel.  Push-ups, pull-ups, plank.

Relaxed weekly long run.  Pavement and very rough dirt roads.

Mostly easy pace, on pavement, dirt and gravel. Push-ups, pull-ups, plank.

Easy jog, but with 10 x fast acceleration strides.  Push-ups, pull-ups, plank.

Pavement, dirt and gravel.  Hamstring, glute, hip flexor and hip exercises with ankle weights.  Bodyweight squats and calf raises.

Easy pace, pavement and dirt roads.  Push-ups, pull-ups and plank.

Easy run, pavement and dirt roads. Push-ups, pull-ups, plank.

I ran about 4 miles, and then sore adductors on left leg failed to loosen up and were painful the more I tried to run.  So I walked four miles home, and actually enjoyed the walk, which didn't hurt.

Jogged about two miles, and then leg I injured last Saturday started to feel stiff and a bit of pain.  So I walked/jogged the two miles home.  Push-ups, pull-ups and plank.

3 miles fast walking.  Later: 1 mile slow walking with my wife.

3 miles fast walking, 1 mile slow walking with my wife.

3 miles fast walking with a little jogging. Push-ups, pull-ups, plank.

3 miles fast walking, with some jogging on second half.  Push-ups, pull-ups, and plank.

Easy jogging, pavement and dirt roads, with some short walking intervals.  Push-ups, pull-ups, and plank.

Easy pace, pavement and dirt roads.  Push-ups, pull-ups, and plank.

Pavement and dirt roads.

Pavement and dirt roads.  Push-ups, pull-ups, and plank.

Pavement and muddy dirt roads.  P, P and P.

I hadn't run for a week while on vacation, so legs felt stiff, but loosened up after a mile.  P, P and P.

Easy pace on sore legs.  Pavement and dirt roads.  P, P and P.

Fast walking.  Legs still sore and tired.

Easy jog, pavement and dirt roads.

Mostly pavement.  P, P and P.

3 miles fast walking.

Pavement and dirt roads.  P, P, and P.

3 miles fast walking.

Pavement and dirt roads.  P, P an P.

3 miles fast walking.

3 miles fast walking.

Fast walking, mixed with jogging.  P, P and P.

3 miles fast walking.

Five miles, pavement and dirt.  P, P and P.

3 miles fast walking

Easy pace, mostly pavement.  P, P and P.

Mostly pavement, steady pace.  P, P and P.

3 miles fast walking.

Easy pace on sore legs.  Pavement and dirt.  P, P and P.

3.25 miles fast walking.

Easy pace, mostly pavement.  P, P and P.

Easy pace, pavement and dirt.   P, P and P.

Easy pace, pavement and dirt roads. P, P and P.

Easy pace, pavement and dirt roads.  P, P and P.

Easy pace, pavement and dirt roads.  P, P and P.

Easy pace, pavement and dirt roads.  P, P and P.

Easy pace, pavement and dirt roads.  P, P and P.

Easy pace, pavement and dirt roads.

Easy pace, pavement and dirt roads.  P, P and P.