Training Log Archive: MeanGene

iced calf throughout the day; no walking to anywhere.

dynamic stretching at home - did all calf stretches.

From home went downtown to Gribble's and turned around. Goal was to walk and run. Started with 30 sec run/ 2 min walk, then about a mile out switched to 45 sec run/1:45 walk. Wanted to change to 1 min walk/1 min run on the return leg. At 4.5K (about Ohio & 5th), calf muscle was straining and began to walk - slowly. Still over a mile to go and the walking got worse. Back to square 1 (or minus 1). This recovery is going to be a long, long time.

Causes (I think):
1. Most running training had been on flat streets.
2. 2 newest running shoes may have less heel lift.
3. Feb 14 Knob Noster Score O was 3 hours on hilly terrain then I did easy jog the next day picking up markers.
4. Feb 19 Dog Days - did volleyball jumps without problem, but felt a strain in the right calf 5 min. later.
5. getting older - had made it a point to be careful not to over do training, but apparently self policing isn't enough.

Solutions:
1. ART with Rob Jones to work out scarring.
2. continue eccentric "tempo calf" exercises.
3. really walk the recovery and increase effort more cautiously. 4 miles today after jogging around taking photos yesterday (maybe jogged 1 mile) was too much.
4. Forget about racing the 10K in Des Moines on Apr 25. Hospital Hill 10K on June 6 may be too soon.
5. Biking has been OK, but watch any straining going uphills.

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 

Sports Pavilion: dynamic stretching drills for calves, glutes, hamstrings - all of Dr. Jones recommendations before running. Added one-legged tempo calf drill (hadn't been doing them).

16 laps on SPL indoor track. Fast pace walking interspersed with easy jogging. Again, Rob Jones' recommendation I start easy running again. Ease up if I feel anything wrong.

Bridges with ball for hamstring. Lat machine (12x100, 10x120, 7x140). rowing lats (10x70), knee spreads w/ band.

At Comm. Bldg - did any exercise that Kenny Baldwin asked without bouncing on my feet. Then left when the cross-court drills began.

Sports Pav. workout - dynamic stretching, walk 1 lap, exercises for hips, hamstring, crunches, reverse crunches, 25 pushups, rtempo calves, buzzsaw planks, regular plankts (2x fr, r, l), lats (12x100, 10x120, 6x140), 10x upright rowing (50#)

100+ rpm all the time. Level 4 - hills - still easy enough, worked up a good sweat.

overcast day and chilly for me, did not want to ride to Lakeview in the afternoon.