AM - from BHS - 73mins moderate...with Bob...last mile in 7:43. Good to run with my friend again. Felt the calf was doing well enough to try a run together. Run went well. Legs were slightly tired but gait felt good.
AM - BHS - 52mins easy+ around high school grounds. Last mile on track in 7:52 without strain. Gait feels very good. Chilly but beautiful morning.
AM - from F500 - 65mins easy-moderate...a lot of it around 8min pace or so. Felt pretty good. Avoiding any strain.
PM - F500 - HICT (high intensity continuous training)
AM - from BHS - 56mins run...easy-moderate...a little under 8min pace at the end. Calf felt good. Also felt a little stronger. Thankful for that...among other things.
AM - from F500 - 54mins run in the pouring rain...easy to moderate effort...maybe low 8min pace by the end. Calf still feeling OK. Could feel yesterday's lunges a little...but not a lot.
PM - F500 - mixed bag of stuff:
AM - from F500 - 45mins run...outside...down to ~8:00 pace by the end. Felt good...normal. Calf felt good too. Resisted the urge to do more.
PM - F500 - HICT (high intensity continuous training)...like this:
Great workout. You'd think 20 minutes of lunges would be brutal...but it really wasn't that bad. Was doing ~17 lunges per minute...so about 340 lunges in total. It didn't feel too hard. We'll see over the next few days if this is true.
PM - F500 - 8mins jogging on treadmill...stopped because heart rate started to spike in unnatural way. Exhausted. Felt weird. Went home and laid down.
AM - from F500 - 61mins jog...9:30-9:45 per mile. No problems with calf. Despite slow pace, heart rate was actually in the mid-upper 120's much of the time. Before injury was running 8:00-8:30 per mile at similar heart rates. Ouch! Choice to stick to low heart rate to keep overall stress low.
AM - F500 - 40mins jogging on treadmill...average pace was a scorching 9:20-9:25 per mile. Heart rate was 130bpm at 8:57 per mile. Yikes. Although it would be silly to expect much better given the time off running. Calf held together fine. It was nice to have a day incline walking as that is getting old fast...on a day-to-day basis anyway.
AM - F500 - 72mins incline walking on treadmill...1min 4%/6-7mins 12%, speed mostly 3.9-4.0, heart rate low 130's. Then...18min jog outside. Took it very slow. Calf held together.
PM - 4 x 45secs slow goblet squats (2secs up/2secs down/no pauses) with 30-40sec recovery...then 30mins jog on treadmill...slow...averaged 9:30 pace. Calf actually felt good doing this.
Never has my training been more moment-to-moment. I literally have no idea what I'll be doing when I wake up in the morning...partly due to repeated family crises...and partly due to the fact I never know what I'll be able to do.
Very strange and challenging stretch.