Longer – Saturday – June 19, 2021

Today’s Running Focus

Enjoy the run

Planned Workout Description: 

Workout: Stryd 5K Plan – Week 1, Day 6

60:00 minute long run

Purpose: The long run is a main staple in training and is your longest continuous effort in the training week. The goal for this run is to practice extending duration and increasing your time spent running. Over the course of the training plan this run will build in duration and slightly vary in intensity.

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

While I don’t enjoy racing long distances, long runs can be tough but fun and a 60:00 minute “long” run isn’t that far, but it is a start back to where I want to be. I learn a lot about myself during these runs and also about the gear I am using. It is on these runs that I figure out if a pair of shoes are right for me and what kind of shape, I really am in. Getting them back into my schedule regularly is a sign that my health and fitness is improving and that I am training, not just running to in shape.

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 – Speed Calf Raises both legs on the ladder
  • 2:30 – Calf stretch off the ladder



Run #1

  • Course: Goodhue 60:00 minute O/B
  • Type: Long Run
  • Primary Surface: Road
  • Distance: 6.43
  • Duration: 1:01:50
  • Pace: 9:37
  • Power: 204

What I Actually Did Today: 

Did that workout go as planned?

As usual I did go faster than the Stryd Power recommendation, but I was running comfortably, not attempting to push the effort or pace. It was one of those runs where nothing exciting happened, you just keep plugging along until you finish and you try to think back to what happened during the run and not a damn thing sticks out in your mind.

Variables that impacted the run

Injuries/Niggles: The Achilles got tired after 5.0 miles and was a little grumpy the rest of the way, but nothing all that serious. The right foot was feeling off after 3-4 miles and just never really went beyond annoying, but it was annoying.

Weather: Light rain, 68°F, Feels like 69°F, Humidity 88%, Wind 6mph from N. I don’t know where the weather station is for Strava, but my weather was around 74*F, bright sunshine, which made it pretty miserable on the wet roads, because it had rained about a half hour before I ran.

Shoes: New Balance 1080v10 – I like the fit and feel, but there is something about both pair that I have had that seems to bother my right foot, not a lot, but I wouldn’t want to have to do a double-digit run in them, until I figure out what is going with them. I run well in the 1080s, but the way they make my right foot feel, just isn’t going to work past the 3-4 mile mark.

Other Stuff

We celebrated Father’s Day a day early and I got some neat presents that will get put to good use. Otherwise we lost power again when the thunderstorm blew through. It might be one of those things that is going to be an issue all summer.






2 responses to “Longer – Saturday – June 19, 2021”

  1. Tim Victor Avatar

    Good job on the run! They don’t have to be perfect, just done.

    Liked by 1 person

    1. Harold L. Shaw Avatar

      So very true Tim and you just gotta keep smiling 🙂


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