How am I feeling today?
I am feeling pretty tired and a bit out of sorts. My O2 from the watch was at 93%, which is low for me to start the day. Maybe I have upped the training a bit too much too quickly, and then when you add in weed whacking in the afternoons, along with all the other stuff, it might be time to cut it back for a day. It is sort of feeling like a slight case of the blahs that I tend to get in Winter, not this time of year. Probably just need to relax a little more this afternoon and if I feel crappy during the run, cut it back to 25-30 minutes.
Today’s Running Focus
Planned Workout Description:
Workout: Stryd 5K Plan – Week 1, Day 4
- 15:30 – Warmup @156-178 W
- x6 Strides – 0:30 Run @238 – 247 W
- x6 1:00 – Recovery @111 – 156 W
- 15:30 -Cooldown @145 – 167 W
“Strides” are defined as short bursts of faster running to get your body used to running at a higher intensity. Your goal for strides should be to start a bit above your Stryd Auto-Calculated Critical Power and practice running at a fast speed without straining. After a brief warm up, you will run :30s repeats with an easy 1:00 recovery. After you have completed the number of repetitions, cool down with an easy segment of running.
Where does this run/workout fit into my top 5 running priorities?
This run is actually more of an easy run with some very short and not full-out faster stuff. So while I am feeling a bit off, it is still primarily an easy effort that I will cut short if I am feeling crappy while running. I will run efficiently and see how long I can hold my regular toe-off stride and translate my stride to the faster work. Actually, this will be a fun workout and one where I get to run for the first time in my new Reebok RunFast v1s. These strides are the start of faster stuff that I need to run a good 5K.
- 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
- 2:30 – Calf stretch on the ladder
- 20 x steps hip extensions on the stairs
- 20 count hip stretch on the stairs
- Course: Philbrick Laps
- Type: Easy Run & 6 x strides
- Primary Surface: Road
- Distance: 4.31
- Duration: 40:07
- Pace: 9:18
- Power: 211
What I Actually Did Today:
Did that workout go as planned?
- 15:30 – Warmup @ 208W – I just ran comfortably and didn’t push the pace.
- x6 Strides – 0:30 Run @ 280W – I wasn’t attempting to sprint and was working on maintaining good form and running relaxed for the 30 seconds. During the first stride, I checked out how the Achilles felt and got the body used to running a little quicker than I have been in a while. The second one, I might have picked it up more, and the third, I was still thinking about the second one and how I was feeling. The last three were how I wanted to run them, pushing the pace, running faster but relaxed, and everything felt pretty good.
- 1 – 269
- 2 – 301
- 3 – 267
- 4 – 281
- 5 – 279
- 6 – 282
- x6 1:00 – Recovery @197W – I took my time on each of the recovery segments and did body checks before each of the strides to make sure that everything felt right before starting up again. I am still rather meechy about going faster still.
- 15:30 -Cooldown @206W – I came pretty close to bagging the run after I got done with the strides. I was still feeling a bit tired and off. However, I also wanted to finish the workout, so I kept going, and before I knew it, I was done – I might have even done a quick stride to the finish.
I have to admit that running faster was fun. I enjoy that part of running, especially when it doesn’t hurt. The Achilles held together, and I was happy with the strides I made during the run. Hehehe. Oh well, I have to go slow and take each workout as it comes versus looking ahead and getting overwhelmed. Something that has been a part of my track record when it comes to training plans.
Although I sort of wonder if I bit off a little more than I can chew by going with 8.0 hours a week for a total time while still coming back from the Achilles crap. I feel tired both physically and mentally, which is usually a sign that I am attempting to do too much. I will give it another week, and if I am still feeling a bit too tired, I will drop my weekly time total back to 6 hours for a little while. I have all summer to get back in good shape, and I want to do it correctly for a change.
Variables that impacted the run:
Injuries/Niggles: The Achilles wasn’t an issue or really even noticeable until after I finished the strides, so I am not too worried about it. The right foot was bothering me again, so I feel that I will cut back on how/when I wear the toe spacer.
Weather: Clear sky, 68°F, Feels like 61°F, Humidity 45%, Wind 10mph from WSW. Except for the breeze, it was just about perfect weather for a run, and even the breeze wasn’t that bad.
Shoes: Reebok RunFast v1 – Did everything I expected. They felt really great, had some nice pop to them, even if they are not carbon-plated and don’t have one of the new “supercritical” foams. Just a lot of stuff that works great together. Although my right foot did bother a little towards the end. It isn’t something I am going to worry about, just a little pressure, which I think is being caused by my toe spacer. I have been feeling this on more than just the Run Fasts, so I will wear different socks, and no toe insert next time.
I got in the ASICS Gecko trail shoes for Father’s Day from D2, and unfortunately, they didn’t come close to fitting decently, and I had to send them back. I really am not a fan of buying trail shoes online. I find they are the most challenging style of running shoe for me to get fitted correctly. I will go into a running shoe store to get a pair at some point, but it isn’t a big deal because I don’t really do that much running that requires trail shoes. I use them more for running and walking outside in the Winter. So, I have plenty of time. Plus I have the ASICS Magic Speeds that have a carbon plate and a dry trail/weather kind of outsole for groomed to moderate trails if I want.
Although I did ask D2 to get me a pair of Reebok Floatride Energy 2s as a replacement, which I can use for the easy trails and maybe more of the Winter than I usually do if the outsole has as much traction as it looks like it might. We will see how they fit. I am pretty sure that they will not be too small if my previous experiences with Reebok are any indicator.