Slow as we could run

60 minute run with Danny going as slow as we could. Rick K. Joined us. He's in really poor running shape and we could hear him breathing sorta hard throughout. No one complained about going 4-1.

Went to see TARR afterwards and then had breakfast,

Well yeah seven

Met up with Dimitri and ran a new course down El Monte - University plus laps around the Foothill Track. Maybe seven miles, maybe not. But if I throw in the Lucy walk, well yeah. Seven. I haven't run down El Monte since the late 1970's.

Weak four miler

Ran and walked for 40 minutes over at WVC. More than three but probably less than four. Cool weather.

Test the calf

Tested the calf this morning by running 4 x 400 at easy tempo pace sandwiched in an hour of running.
I checked out two of the reps and got 1:47. It's been five weeks since my last meaningful workout. I'll up it a bit next week.

Running 2-1

Ran and walks (2-1) for 65 minutes. Tom and Danny were my company.  My legs feel great! I'm sure the ratio of run to walk helps. The weather was overcast and mildly humid.

More run-walk

65 minutes of 2/3rd's running and 1/3rd walking. Legs weren't tired at all from back to back days.
My calf feels good to go.

Run-walk

Ran Saturday for the first time in a long while. 42 minutes of run-walk with Tom.

Shotgun run

Sixty minutes with Danny and Tom ( back from vacation ) at a very easy pace shot gunned with walks. Calf seems fine. I'm hoping it's passed for now....until the next time ;-)

It was very humid. A system was passing through but if there was any rain it was falling someplace else.

I think I can begin to get back at it next week.

Mostly running

Ran and walked for 60 minutes in the morning over at WVC. Mostly I ran. I had no calf problems (not even a glimmer) so I'll proceed to get back to normal.

The major changes are:

Judicious use of the foam roller.

Gradual addition of the Wharton technique or slant board stretching beginning in October.

I recognize that calf tweaks can happen seeming out of nowhere. I get that in spades.

Two week anniversary

73 minutes of mostly walking with running breaks liberally sprinkled in to test the calf. Everything held together. We ran the track and then did a section up and down the flatter section of Moody Road.


It's the two week anniversary of the tweak ( ouch ).

Acupuncture and assorted other things

6 days since pulling my calf. Lucky I shut it down immediately. Within a day the calf was good enough for me to walk a pain free hour. The only thing I did was massage with a combo of my hand, the club ( aka the stick ) and the foam roller. When I stacked my feet, I could feel the spot. That was the only time it was painful.

On Wednesday I had my first ever acupuncture treatment. One hour of needles, electric pulse and some cross friction massage. Two days later I worked my calf again with the foam roller and the sore spot was gone.

The acupuncturist recommended that I stay away running for two weeks from the date of the injury. That pretty much fits what my plan. I'll get DTM on Monday, keep working the roller and later on add in the slant board.

Until then exercise is limited to running.

OUCH! Again!

OUCH!

Calf heart attack less than five minutes into an easy run up in SF. Pulled up immediately and walked back. First incidence since January of 2012. Last week was a warning. This one is right in the belly of the calf.

I'm outa here for now. No running for the time being.

Can't get to my magic fingers massage therapist until next Monday.