Shawn's Running Blog

10 miles, pavement and dirt.  From home to above Thaphon Dam and back.

12 miles, pavement and dirt, including 3 warmup, 4 x 7:00 at or a bit faster than anaerobic threshold pace with 2:00 jog after each, and then home.

10 miles, pavement and dirt.  After: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; and lying-on-side leg lifts.

6 easy miles, mostly pavement.  Later: push-ups, planks, pull-ups.

8.5 miles, pavement and dirt.  From home to Thaphon Dam.  8 x 100 meter uphill sprints on incline up to Dam, with jog down recoveries.  8 x 150 meter fast strides on flat top of Dam, with jog back recoveries.  Then back home.

14 miles, pavement and dirt.  Varied pace.