I’m not sure pure speed works well with you? Age?
Would contemplate easy low Hr runs, easy tempo and SE. Consider even a 100m takes 15s n that’s about 10s of SE just there.
John - the long run causing lower leg pain tells me 90% chance of the following cause - SHOES.
Every time myself or a client gets a lower legs pain, 1st thing i look for is their Shoe. 99% of the time, the shoes are “flat”
Esp if we are talking joggers - if you ran nearly 3k in spikes, well… ouch…
The joggers foam, the cushion, the develop Wrinkles - once the wrinkles reach the Material of the shoe, they are Useless for training. The stability of the shoe is gone and the stabilizers of your legs get overused, leading to injury.
As for SE - i would consider buying some Running Flats - Due to less Foam, they last Less km’s.
There is always something that causes injury, pain or whatnot. If your shoes are good in good nick, perhaps you need a different shoe? - i would also look at the stabilizers of your lower legs, increase strength in them, foam roll them, massage.
Similar thoughts but I actually think its the longer continuous type sessions (like Monday :rolleyes:) that are the issue. Wednesday’s injury was a direct result of Monday but every rep on Wed had been fine till the last one. I was sore / tight in the same place as I have previously had on 10-30min runs, something till now I hadn’t encountered in 8+ months and my sessions the last couple of weeks were actually going extremely well. MUCH better than I expected. If that hadn’t been the case I would never have attempted a 400m last Saturday or Monday’s session. I was (and will when I get right) going to do SE on Monday
W1 5 x 100
W2 4 x 120
W3 3 x 150
The last week I have actually had a major mind shift and decided to just view racing as a training / social day, enjoy them for that, and the times are what they are.
The weather isn’t meant to be nice tomorrow anyway and I have a wedding which means I can’t race the following week so I’ll do some hill work which seems to clear my leg issues up and see how it goes then when it is right start back.
Auto Reg rating
+2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
5 x 15 sec 7 1/2 min rec
Deads
warmup 5r x 80
4s x 5r 110
Glute bridge
2 min rec
4s x 5r x 80
abs & stretch
Rating
9.5 
Calf definitely coming right and while not ready to race it was fine during this. It got a bit tired the last couple of reps but certainly wasn’t aggravated 
Auto Reg rating
+2
warmup
abs
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7
was going to do hurdles but just as I was setting them up C rang as her truck had blown up with the horse float on the back with 2 horses in it 
… that took precedence 
Oups !! I hope nobody got hurt!
no issues in that department, the engine is pretty sick though. :o
Mon 8 Nov
Auto Reg rating
+4
am
Military press
3 min rec
bar x 5, 25 x 5, 30 x 5
S/set with 90 sec between reps[/i]
Chins 5s x 8r
Dips + 5kg 5s x 8r
abs
pm
warmup only
Stretch
Massage
Rating
7
Auto Reg rating
0
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
4 x 20 sec 9 min rec
Squats
3 min rec
85 x 5
95 x 5
110 x 10
S/set with 90 sec between reps
GM 5s x 10r x 70
Bulgarian split squat 5s x 10r x 12db
abs
stretch
Rating
7
calf really improving but still not quite right. Have another massage tomorrow
DAMN it was hot! Actually felt a bit queasy :o
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
massage
pm
Bench
3 min rec
50 x 5
60 x 5
65 x 11
S/set with 90 sec between sets
BOR 5s x 10r x 60
Incline DB press 5s x 10 x 22db
stretch
Rating
7
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
3 x 25 sec 12 1/2 min rec
Deads
3 min rec
85 x 5
95 x 5
110 x 10
S/set with 90 sec between reps
Hip Thrust 5s x 10r x 70
1 leg squat 5s x 10r
abs & stretch
Rating
9
calf all good.
Went to first ever civil union, was good.
Auto Reg rating
0
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
Abs
Military press
3 min rec
30 x 5, 35 x 5, 40 x 8
S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r
stretch
Rating
7
Auto Reg rating
+2
Hills
4 x 20m 2 min rec
4 x 30m 3 min rec
45 sec
8 min rec
40 sec
Squats
3 min rec
80 x 5
90 x 3
102 x 3
115 x 9
S/set with 90 sec between reps
GM 5s x 10r x 80
Bulgarian split squat 5s x 10r x 12db
abs & stretch
Rating
8
changed days as have a function at the local prison tomorrow evening
Sounds like an interesting day!
yeah, we run a couple of programmes there and this is the celebration at the end of one of them for this block (no pun intended)
Wed 17 Nov
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
abs & stretch
Rating
8
Auto Reg rating
-4 :o need a decent nights sleep!
am
Bench
3 min rec
55 x 5
62 x 5
70 x 6
S/set with 90 sec between sets
BOR 5s x 10r x 60
Incline DB press 5s x 10 x 22db
pm
Conditioning
L tempo
stretch
Rating
7
all pretty good considering
I wonder - do you use foam rolling on your calf regularly?
Try using a mediball - or even a 5kg dumbbell…
yes I do, will do thanks.
Auto Reg rating
0
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
5 x 15 sec 5 min rec
Deads
3 min rec
90 x 3
102 x 3
115 x 9
S/set with 90 sec between reps
Hip Thrust 5s x 10r x 75
1 leg squat 5s x 10r
abs & stretch
Rating
9
been flat out at work. quite tired when I woke up, calf very slightly stiff, and a drizzly cold day so decided not to race. Have no regrets and all good.
Auto Reg rating
+2
Military press
3 min rec
32 x 3, 37 x 5, 42 x 6
S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r
Conditioning
Rower
numbers = mins, + = 30 sec rec
3 warm up +
1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1+
3 warm down
Abs
stretch
Rating
7.5
Auto Reg rating
+2
Track
2 x 10m walk back
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m 3 point walkback rec
2 x 20m 3 point 2 min rec
2 x 30m 3 point 3 min rec
3 x FEF 5 min rec
3 x EFE 4 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
abs & stretch
Rating
9.5
not the greatest technically but no leg issues