Shawn's Running Blog

Week starting Oct 27, 2019

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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

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Miles:This week: 5.00 Month: 77.30 Year: 354.70
Saucony KOA ST Lifetime Miles: 20.00
Hoka Speedgoat 4 Lifetime Miles: 125.60
Saucony Endorphin Pro Lifetime Miles: 9.50
Nike Vaporfly Next % 2 Lifetime Miles: 22.00
Saucony Endorphin Spd 3 Lifetime Miles: 232.00
Asics Fuji Speed 2 Lifetime Miles: 10.00
Puma Velocity Nitro 2 Lifetime Miles: 13.00
Puma Forever Run Nitro Lifetime Miles: 27.00
Adidas Boston 12 Lifetime Miles: 19.40
Total Distance
54.00
Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
16.00

16 miles long run.  Pavement and dirt roads.  I added a new loop to my long run course.  Legs STILL a bit sore and tired from speedier running three days ago, so I didn't push too much.

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Total Distance
4.00

4 easy miles around the high school and the grass track.

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Total Distance
12.00

12 mile hill running from friend Tum's house and up into the trails above Thaphon Dam.  Good run on some brutal hills.  Felt pretty strong.

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Total Distance
4.00

4 easy miles around the high school and grass track.

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Total Distance
15.00

A.M.: 12 miles, the majority on dirt roads.  8 x 3:00 at or faster than LT pace, with 2:00 jog between each.  10 x 100 meter sprints, with approximately equal jog recovery after each.  Legs felt much better than expected just two days after that hard hill running to and above Thaphon Dam.  Using compression sleeves on calves for hours after runs, and afternoon naps, seem to really help with recovery.

P.M.: 3 easy miles around the high school.  Legs felt surprisingly good after this morning's hard run.  This is my first addition of doubles during this training period.

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Total Distance
3.00

3 easy miles around the high school.

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Total Distance
54.00
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