Slow! – Sunday – June 20, 2021

How am I feeling today?

I am feeling pretty good this morning, the legs are tired after yesterday’s six-plus miles, but not as bad as I thought they would be. I am looking forward to an easy, but shorter run this morning.

I figured the photo of Elliot is better than any of the photos I had during this run.

Today’s Running Focus

Run easy

Planned Workout Description: 

Workout: 30:00 minutes easy


I skipped the easy run Friday, because the body felt so tired. So, instead of the planned rest day today, I will be doing a shorter and easy run today. 

Easy runs are an important part of balancing training intensity and recovery. Your target for this run is 75-80% 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?

I would put this into more of a recovery run than an easy run category, where I get out the door more for health than attempting to train for anything. I want to run relaxed and focus more on moving efficiently than faster.

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
  • 10 – single leg calf raises no support on the floor
  • 20 x steps hip extensions on the steps
  • 20 count hip extension holds on the steps


  • 100-ups 

Run #1

  • Course: Troy Trail O/B
  • Type: Recovery Run
  • Primary Surface:
  • Distance: 3.06
  • Duration: 33:26
  • Pace: 10:55
  • Power: 184

What I Actually Did Today: 

Did that workout go as planned?

I turned on the vibration alert on my watch, so that I would know when I was running too fast, well too fast according to Stryd anyway. The damn thing went off way too often and was pretty annoying, but it did remind me to slow back down. 

Needless to say I am not a fan of running this slowly, I understand the rationale and the physical adaptations that occur when running in Zone 1. However…

I won’t make running this slow a common occurrence. Part of why I run is that I enjoy it and running that slowly just is not enjoyable. Personally I find training per Power or even Heartrate at the paces they recommend for Recovery or Easy efforts are not fun and I will not train using those slow paces.

Until then I will turn-off the too fast alert and just run by feel.

Yes, today’s run was easy, but not enjoyable. 

Variables that impacted the run:

Injuries/Niggles: I need to get back to doing my evening mobilization routines because I can feel a difference where I haven’t done it for three days. I got back to it tonight and the Achilles does feel better.

Weather: Clear sky, 76°F, Feels like 73°F, Humidity 53%, Wind 10mph from W

Shoes: New Balance 1080v10 – I still wasn’t all that impressed with them today, some days I love them other days I am not at all thrilled with them. Their lack of consistency will be their downfall. 

Other Stuff

I have needed a pair of trail running shoes for a while. My trail shoe needs are pretty basic and I am not going to be doing any ultra running. I have been looking at getting a pair of Skechers Speed TRL for a couple of years and when I went to Amazon to cash-in a gift card, I found a pair for $35. I figured at that price and them being a pair of shoes that I have looked and almost bought several times, that I might as well go for it and ordered them. I got them a size larger than usual because I will be wearing thicker socks with them more often than not. I am hopeful they will be what I am looking for in a trail shoe.






3 responses to “Slow! – Sunday – June 20, 2021”

  1. zzqbtz Avatar

    I was at a shoe store trying on a pair of walking/running shoes the other day. After putting on the pair of shoes, I walked a few steps from the seat, then I realized that I forgot to wear socks and wanted to get back to the seat to put socks on. For some strange reason, I took off the shoes right away instead of walking back to the seat with the shoes on (what was I thinking??). As my bare feet touched the concrete ground, they felt cold, so I tiptoed. What I didn’t know was that the floor was also very slippery (still wondering why it was so slippery). I slipped and fell as soon as I started my fourth tiptoe, hitting my bumps on the left side. It’s been a few days since and besides the big bruise on my bumps, I still feel the tension and ache radiating throughout the left side of my body all the way up to my neck. It’s nothing serious but I figure I won’t be able to go for my usual walk until my tension and ache subsides fully. The wait isn’t the easiest but I’ve to hang in there until my body is ready. I still can’t believe what I did and what happened but it did happen.


    1. Harold L. Shaw Avatar

      Ouch, be careful with that stuff. Falls can be more serious than you think. They happen to the best of us and usually in the most embarrassing of places. Going barefoot or sockless in stores can be a misadventure because of the cleaning chemicals that leave a slippery residue on the floors. Glad you are okay and hope you heal quickly so you can get back out there. Next question did you get the shoes? 🙂

      Liked by 1 person

      1. zzqbtz Avatar

        That’s exactly what I just realized – like you said, it’s highly likely that the floor at the store was slippery due to residue from cleaning chemicals. With the current Covid environment, I can imagine they probably used an extra large dose of the cleaning chemical. I didn’t feel like doing anything else after the fall, so I left without buying anything. Yes, falls can be serious. I’ve had two falls within the last two months.

        Liked by 1 person

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