It Begins Again – Monday – June 14, 2021

Today’s Running Focus

Begin Again.

Planned Workout Description: 

Workout: 40:00-minute easy run


Stryd 5K Week 1, Day 1

From Stryd: Easy runs are an important part of balancing training intensity and recovery. It is important to remember the purpose of an easy run is to promote recovery without adding additional fatigue.

Where does this run/workout fit into my top 5 running priorities?

Primarily #1 – by training smarter and doing what the Stryd 5K plan gives me as a basis for what I am doing.

Morning Prehab

  • 2 x 15 Straight Leg Eccentric Calf Drops each leg on the ladder
  • 2 x 15 Bent Leg Eccentric Calf Drops each leg on the ladder
  • 50 – Calf Raises both legs on the ladder
  • 120 Count leg stretch on the ladder
  • 50 – two-legged hops on the floor
  • 15 – Overhead Press
  • 10 – Curls
  • 20 x steps hip extensions on the steps


  • 100-ups 

Run #1

  • Course: New Pepin O/B
  • Training Plan: Stryd 5K Week 1, Day 1
  • Type: Easy Run
  • Primary Surface: Tar
  • Distance: 4.15
  • Duration: 40:07
  • Pace: 9:40
  • Power: 209

What I Actually Did Today: 

Did that workout go as planned?

I ran down to the end of Pepin Dr. for the first time since the injury. I have been too afraid of what running back up Philbrick Hill would do to my Achilles to actually do it. However, the Achilles, while sore, feels stronger than it has in years, so I figure while it is still tight, the discomfort levels have are as good as they are going to be for a while. So, why not see what I can do.

Today was a good day to do it. I was planning to go easy, and that is what I did until I got about halfway up Philbrick Hill, and I ran from mailbox to mailbox at a more demanding pace. Nothing full-out, but harder for about 30 seconds. It felt pretty good, but when I finished the little “wind sprint,” I did have to walk for a short way.

It is the start of something good.

After that, I ran easily until the last little bit when I picked up the pace a little for the last little bit.

Variables that impacted the run:

Injuries/Niggles: The Achilles didn’t do anything more than feel tighter when I was coming up the hill, so that was excellent news. Although I could feel it more than I would want for a longer distance.

Weather: Clear sky, 68°F, Feels like 65°F, Humidity 64%, Wind 7mph from N 

Shoes: New Balance 1080 v10 – Did great again.

Other Stuff:






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