Shawn's Running Blog

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.