Easy Day & New Shoes – Wednesday – June 16, 2021

Today’s Running Focus

Keep the Easy Day Easy

How Am I Feeling This Morning?

Pretty good, the sun is shining, the Achilles is not bothering me nearly as much as I thought it might when I ended the run yesterday, and today is an easy day, so I am going to try to keep it that way.

Planned Workout Description: 

Workout: Stryd 5K – Week 1, Day 3

40:00 minutes Easy


Easy runs are an important part of balancing training intensity and recovery. Your target for this run is 65-75% of your Stryd Auto-Calculated Critical Power. You are encouraged to start out at the lower end of your prescribed range and progress to near the top of your prescribed range by the end of the run. While going above your prescribed range might feel easy in the moment, 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?

This run is primarily concerned with #1, staying healthy. I tend to go off on a tangent when I feel good that day and attempt to do too much. Then I end up paying for it by either being too tired to do the quality workouts at the levels expected or one of those niggling injuries shows up that I usually ignore. 

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
  • 30 – Calf Raises both legs on the ladder
  • 120 count calf stretches on the ladder
  • 20 x steps hip extensions on the steps – each leg
  • 20 count hip extensions on the steps – each leg
  • 50 hops on both legs


  • 20 leg swing routine (front, side, forward and back rotations) 
  • 100-ups 

Run #1

  • Course: Town Office O/B
  • Type: Easy Run
  • Primary Surface: Mostly dirt road
  • Distance: 4.17
  • Duration: 40:07
  • Pace: 9:37
  • Power: 210

What I Actually Did Today: 

Did that workout go as planned?

I kept the run easy and did a reverse progression run – i.e., a regression run where I ran each mile split slower than the one before it. I didn’t push, but at the same time, the body is feeling fatigued, and I am a bit tired mentally as well.

Variables that impacted the run:

Injuries/Niggles: The Achilles didn’t bother, and I was surprised since, on yesterday’s longer/harder run, it did start to grumble a bit towards the end. I think doing the eccentric loading exercises after the runs now that things have calmed down around the house is helping it recover faster. Also, I haven’t iced it in about 5 days, and while the swelling isn’t getting a whole lot better, it also isn’t getting any worse, so that is progress.

Weather: Few clouds, 65°F, Feels like 60°F, Humidity 55%, Wind 8mph from NNW. Pretty much a perfect day for running.

Shoes: New Balance 1080 v10 – Put them on and run. What more can you ask for.

Other Stuff

This probably belongs in the Shoe section, but I decided that I need a decent pair of go faster shoes earlier this week. Especially since the Magic Speeds just don’t seem to give me the warm and fuzzies as my run fast shoes. They are more lightweight trainers for me, so that is how I plan to use them going forward. So I needed something comfortable, has a wider toe box, but a narrowish heel cup and has more pop than I can effectively use.

Now, I didn’t want to go out and spring for a pair of VaporFly 4%, although at some point, I will probably break down and get a pair eventually. But only if I can stay healthy enough over the next six months and start racing again. Otherwise, I can’t justify spending way too much money on a pair of running shoes.

Instead, I wanted something that wasn’t too expensive but that I knew worked for track work and from a mile to 10K for racing.

Of all the shoes that I have run in over the last few years, there are only one pair of shoes that have really done well by me with that kind of range, and I was able to find them on Amazon for under $50. So, I introduce to you my newest addition to the rotation, and yes, the 8.0s fit a helluva lot better than the 8.5s did back in 2018.

Drumroll, please.

Yes, the Reebok RunFast v1.

Sometimes you have to go backwards to move forwards. At that price point and look back on several blog posts about how the first pair of v1s worked for me, I figure it is worth the experiment.

This is a photo of my original pair of RunFast v1s

The RunFast v1 was one of my favorite shoes from the past few years and one that I ran well in, despite a couple of minor issues with them. I will try them out tomorrow and see if the memories of the shoes are as good as how they work for me now.

Yeah, the first ones were a bit heavier at 6.5 ounces versus these at 6.4 ounces. As if I will notice the difference. 😉






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