Shawn's Running Blog

Week starting Dec 29, 2013

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Location:

Thailand

Member Since:

Oct 31, 2013

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Mile: 4:10

2 Mile: 9:20

Longest run: 20 miles

Short-Term Running Goals:

To be able to run sub-70 minutes for 10 miles in my 50s.

Long-Term Running Goals:

To run for life.

Personal:

I have a self-published book on Amazon, titled, Running: A Long Distance Love Affair

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10 minute run to the high school track.  8 X 400 at just under six-minute pace with 200 meter walk between each.  10 minute run home.  Legs still a bit tired from long run with hills a few days ago.  Beautiful, sunny day during run, but turned cold, cloudy and a little wet later in the day.

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Upper body workout: 5 sets of 35 pushups, 5 sets of 35 crunches, 5 sets of 8 pullups.  Easy stretching and leg massage.  Sore and stiff from track run yesterday.

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Easy stretching and light massage with machine.

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About 8 miles, some on wooded trails with hills.  STILL a bit stiff and sore, and legs didn't have much spring, but better.

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