Shawn's Running Blog

5 miles, pavement and dirt.

Easy 3, pavement and dirt.

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

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

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.

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

6 miles, pavement and dirt.