Shawn's Running Blog

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.

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

5 very easy, pavement and dirt.  Legs sore.

3 easy, pavement and dirt.

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

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