Shawn's Running Blog

3 easy miles, pavement and dirt.

10 steady miles, pavement and dirt.

Easy 6 miles, pavement and dirt.

12 miles with hills, pavement and dirt.  Started at home and took backroad to Thaphon Dam, then ran up past the Dam and into the trails for a bit before running the same route back home.  Later: lying on side leg lifts; knee lifts, standing hamstring curls, and glute exercises with ankle weights.

Easy six miles, mostly pavement, with some dirt and grass.  Later, push-ups, planks, and pull-ups.

Two mile warmup.  6 x 3:00 at or below tempo pace, with 2:00 jog after each.  Then 3.5 miles.

14 miles, pavement and dirt.  Steady.