Shawn's Running Blog

3 easy miles, all pavement.

4 easy miles, part pavement, part dirt.

7 miles, all pavement.  From friend Tum's house in Thaphon to the bridge and a little bit of the trails above Thaphon Dam.  First serious hill run in awhile,  Felt pretty good.

4 easy miles, all pavement.  Push-ups, planks, pull-ups.

4 easy miles, most pavement.

7 miles, pavement and dirt.  About 3 miles at relatively easy pace, then about 3 miles of fartlek, with the faster 15 sections of 100 to 300 yards at AT pace, with easy pace between.