Shawn's Running Blog

11 miles, mostly pavement.  From home to above Thaphon Dam and a bit into the trails, and then back home.  

12 miles, pavement and dirt: 3 miles warmup; 5 x 6:00 a bit faster than anaerobic threshold pace, with 2 minutes jog after each (5 miles total).  Then 4 miles home.   After the run: hamstring, glute, and hip flexor exercises with ankle weights, and lying-on-side leg lifts.  A bit heavy-legged from hill yesterday, but not bad.

11 miles, pavement and dirt.  Push-ups, planks, pull-ups.

Easy 7 miles, pavement and dirt.

10 miles, part pavement, part dirt.  4 miles warmup to Thaphon Dam.  Three sets of 4 x 200 meters fast, with jog back to starting point after each 200, and 3 minutes rest between sets.  Then home.  Some pain in medial ankle tendon, so I will take a little time off.