Run #2 in the books completed yesterday. Another 15 min walk then 5x2' jogs. Everthing felt good- just a little tightness/compaining from my right calf (the non-injured one, go figure). Got a massage afterwards and I feel pretty good today. :-) I'm really focusing on form during these little intervals and I feel like I'm a newbie- kinda like when I very first got the idea to add a little jog to my daily power walk.
Next week I plan to do 5x3' intervals. I know- that sounds like painfully slow progress to me too, but I don't want to increase too fast and risk injury again. At this rate I might not be ready to do the run at Eagleman but I'm OK with dropping out after the bike if that's what it takes to get to IMoo healthy.
Nemo - EXACTLY the way I was feeling in my first week back! You'll be amazed how quickly you'll start feeling the benefits of the focus on mechanics. Stay disciplined and don't push it!!
Your run progression is not as slow as mine. My back is finally feeling better after 2 good days rest. Gonna try my 30 sec run walk x 8 today with some follow up pool running. Excited, yet nervous. If all goes well, should be running continuously for 30 min by 1st week of April for the way I mapped it out. Keep fingers crossed> Deep breath, I'm jumping in .
Hi all! I got a PM from Kitboo recently about this injury which reminded me that I haven't updated you with my progress recently! Sorry about that. I've been plugging along for the past month slowly introducing either longer intervals or more intervals at the same length to the little run/walk schedule. I did my second 2x20'(1') run yesterday and that went well. I'm gonna try 2x25 this weekend. After I've got 2 of those down I'll go for 3x20. If I can hit that two times without problems I'll go for one full hour nonstop running. Only when I can do that successfully with no pain or "talking" from my calfs will I "graduate" myself out of the injured athlete category.
I'm almost afraid to type this, but I just ran 1 full hour non-stop with no pain. My legs are tights, calfs and hammies, but no backtalk to speak of. I'll need to be really good about rolling out everything tonight- but I think I'm ok. I'm about as slow as I was when I very first started running back in 2000, but I'm running again- I'll take it!! Now to build up some frequency with these runs and start thinking about some intervals. Thank you everyone for your help with this process!
Initially my change up in running form (after visiting Jay D at UVa) left me with the sore calves as I was now using the muscles and my feet, driving my toes, that I had been not using before with my quadcentric ways. Then poof, no mo sore and smoother running. I'm glad to hear that it's come back together for you. The whole thread has been very helpful in understanding what's being stressed and why. And thanks to Leigh, Kit and everyone else.
I too have been plagued with calf injuries over the past few years. What really helped is changing my running form. Now, I have no problems. Here's a cool trick to learn proper run form: run with 1 shoe on and 1 shoe off. This immediatley gives you feedback on what a proper midfoot strike feels like because we all run properly when running barefoot. I also bought this run belt:
It too has helped a lot. It forces you to run properly. If you don't run correctly, you get immediate resistance from the bands. It's all about pulling the ankle up.
Just another prop to this video, started having trouble with my calf cramping lately. Watching this video gave me some ideas of where to massage, and find tight areas. Thanks for the video. I would love to see this in the wiki (if it isnt already)
Jason- I think it is in the wiki already. But also, check out Leigh's new website: athletestreatingathletes.com for more great videos and instruction on how to work all these muscles!
Thanks for the site, I think a big part is I am losing flexibility. My left calf is always my weakest part. Last year I lost the ability to use it and it atrophied a bit. I had back surgery march 09, and with good PT etc.. I got most of my calf back and was able to do 2 1/2IM and a marathon last year. but with all that training I started ignoring flexibility... that site will help me get stretched back out..will probably add some yoga as well.
Vince, you crack me up. nice call on the pretzel sitting!
Nemo, considering the fact that you've been having calf issues on/off for the past year now in both legs, I'm going to say that the real root cause is either form related or structure related.
Things to think about as we figure this out:
1) ankle mobility. are there restrictions? is there too much mobility (overpronator/underpronator/normal arch but overly flexible foot)? Lots of lateral movement can strain the calf muscles as much if not more than a stiff ankle joint.
2) Feet change over the years and adapt to the stresses on them. If memory serves you're coming from a distance running background and then took up the tri-game and biking? Running gets a bad rep for achilles/calf stuff, but the bike can be just as lethal on that front, especially when you add intensity. Combine tight muscles and joints with stiff shoes that restrict that motion further and you load up the lower calf muscles (soleus) in particular. Those are your shock absorbers, so if they're cooked before you even start running, the larger gastroc muscle can get in trouble.
3) This will sound weird, but- where are the callus's on your feet?? be specific. are there any on the big toe? where on the heel (side/size)? where on the ball of your foot? (certain toes?). I find callus patterns far more helpful in determining what's going on than actual shoe wear and tear.
Here's a little video I put together to better explain how I look at the lower leg. What can I say- I'm a visual learner.
Comments
No problem. thanks for keeping us posted!
Next week I plan to do 5x3' intervals. I know- that sounds like painfully slow progress to me too, but I don't want to increase too fast and risk injury again. At this rate I might not be ready to do the run at Eagleman but I'm OK with dropping out after the bike if that's what it takes to get to IMoo healthy.
Nemo-
Your run progression is not as slow as mine.
My back is finally feeling better after 2 good days rest. Gonna try my 30 sec run walk x 8 today with some follow up pool running. Excited, yet nervous. If all goes well, should be running continuously for 30 min by 1st week of April for the way I mapped it out. Keep fingers crossed> Deep breath, I'm jumping in 
.
Great news Nemo! Keep us posted.
Great news Nemo!
Initially my change up in running form (after visiting Jay D at UVa) left me with the sore calves as I was now using the muscles and my feet, driving my toes, that I had been not using before with my quadcentric ways. Then poof, no mo sore and smoother running. I'm glad to hear that it's come back together for you. The whole thread has been very helpful in understanding what's being stressed and why. And thanks to Leigh, Kit and everyone else.
I too have been plagued with calf injuries over the past few years. What really helped is changing my running form. Now, I have no problems. Here's a cool trick to learn proper run form: run with 1 shoe on and 1 shoe off. This immediatley gives you feedback on what a proper midfoot strike feels like because we all run properly when running barefoot. I also bought this run belt:
http://fitnesswithjoe.com/index.php/search/
It too has helped a lot. It forces you to run properly. If you don't run correctly, you get immediate resistance from the bands. It's all about pulling the ankle up.
Hope this helps,
Amy
awesome, Nemo. way to see it through.