Saturday, August 28, 2010

This Week: 8.23 to 8.29.10

Monday 8.23
AM: core
PM: 5k in ~26 minutes
Nice and easy.  Started real slow then the calf muscle cramped up again.  I wanted 30 mins but only got 26 and another step backwards.  Frustrated.
Tuesday 8.24
AM: Doctor visit
PM: lifting and leg core
Doctor says the strain will take 2-6 weeks to heal.  That's a long time.  He did some deep tissue massage.  Painful but I can see how it's going to help.
Wednesday 8.25
AM: core
PM: 80 minute bike
Thursday 8.26
AM: 80 minute bike and core
PM: 50 minute bike
Friday 8.27
AM: chiro visit
PM: lift and leg core
Doctor said to try a twenty min jog over the weekend.  Good news is he said that once the calf is healed you can start building back up again pretty quickly.  The trick of it is that you have to make sure it's fully healed.  He thinks it's the speedwork that is causing the calves to tighten and cramp and ultimately strain, not the mileage.  Once ready, I'll start preventative maintenance which will include two different variations of calf raises at a clip of 3 sets of 30 reps.  I do some calf stuff now but not in that volume.  I'm hoping this adjustment to my supplemental work will prevent this from happening again.
Saturday 8.28
AM: 1:44 outdoor bike
PM: 32 min outdoor bike
Sunday 8.29
AM: 21 min jog
Step in right direction.  The calf did not spasm.

The Week
5 1/2 miles running
5:46 on the bike
3 core workouts
2 lifts

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