given like you I only have what Gofast posted to go by it looks to me that asap but staying within the parameters is key.
Iāve never applied such a recovery protocol, so I canāt commentā¦ Is there a chance for some assessment from a physio you know s/he is reliable?
I understand the situation, but ālosing controlā of it doesnāt helpā¦ 
Repeat day 5 for at least another 2 days. But with addition of say 4x100, then 8 x100. take a rest day. Then go for 16-24x100 - this is a pretty tough protocol unless you get there via a progression.
if you get discomfort during the progression, stop and take a step back in volume and intensity. I am not a physio just personal experience. A knowledgeable therapist will be able to feel if the inflamation has gone or not.
Good luck !!
I know itās physiosā job, but I feel Iāve been through this so many times, I have enough experience to judge by myself, reallyā¦ (If I had gone to a physio every time I had a problem, Iād be in debt now.)
This sounds good. And of course progression and self-judgement are obviously the keyā¦
With that saidā¦
Day 5 continued todayā¦ 
So are you sure you still want me to repeat Day 5 for the next 2 days?
(voltaren+icey/hot rubbing throughout the day)
EMS:
25min active recovery on glutes
25min relaxing massage on calves
evening:
(10min biking)
20min warm up (starting very slowly at 6km/hr and up to 10km/hr)
then: 20min faster running , 10min 10km/hr up to 14km/hr, and then another 10min at 14 steadily. The more I was running the better it felt. (meaning not that I was in pain, but I felt some of the tightness being released).
(I know it sounds like an exaggeration, but Iām being very careful in paying attention to how it feels, really).
(10min biking)
EMS:
- 25min quads very light strength
- 25min + 25min relaxing massage calves
sleeping with my voltaren rubs etcā¦
With that saidā¦
Day 5 continued todayā¦ So are you sure you still want me to repeat Day 5 for the next 2 days?
Sounds boring does`nt it !!
Day 5
Day 5 with an extra 4x100
Day 5 with an extra 8x100.
The idea is to benefit from a progression. Also, by doing a familiar session you can easily identify how you expect to feel and spot the onset of pain if it does happen.
if you do something rather different like 6x400 (just an example) you are less able to spot something going wrong before it happens.
Sounds right =)) Thank you !
Day 6 was a bit different though, also due to crappy weather (pouring):
off from all running (perhaps this was wise and very conservative of me )
some abdominals
EMS:
- 2 x 25min relaxing massage on calves
- 1 x 25min resistance on glutes
- 1 x 25min active recovery on glutes
For today (day 7), I will continue with Day 5ās progression and upped body weights. (thatās the plan, at least)
Day 7:
(15min biking)
-
25min easy run
-
9 x 100m runs (I wish I had stopped on the 8th one. On the 9th I felt some inflammation. Nothing major).
-
5min cool down
-
upper body weights (bench and pull ups/dips)
-
abdominals + stretching
-
15min warm up with group (feeling perfect from here on - must have been the sun)
-
25min drills
(15min biking)
Should have been 7x30 + 4x100. That`s less than 9x100 and you might have spotted the discomfort coming.
I am sounding like someone`s mother !!!
ahahahhahaā¦ a lot of people want to sound like my mother, especially when I get an injury. Itās helpful to also see it in writing
Day 8:
(15min biking)
-
20min run
-
drills
-
4 x 100m strides (good)
later on with group:
-
25min run (pretty fast, up to 4km/hr tempo)
-
20min drills, some strides
(15min biking)
EMS:
- resistance glutes
- active recovery glutes
- relaxing massage calves
- active recovery hamstrings
Day 9:
(15min biking)
-
20min easy run
-
drills
-
15 x 100m (good
) I am āscaredā of it, but had no problems.
(15min biking)
Day 10:
OFF completely (wowsa)
I was updating my website all day long, check out my new Architectural/Urban Design section, if youād like !!!
http://stefaniesart.com/?page_id=908
Games are postponed (cancelled?)ā¦
Yeah. We should know this week if they are postponed or cancelled.
If cancelled, Iām running the Zahariadeia on May 19th (Thessaloniki). If they are postponed, thereās a chance the Zahariadeia will be postponed (or cancelled) and the clubsā meeting will take place in their placeā¦
What a mess this year.
Super dead.
quick update of the last days (as many as I can remember right nowā¦)
Hamstring is fine now. But still havenāt done a fast session.
Saturday, May 5th (day 10, I think this is a re-post)
OFF completely (rain day)
Sunday, May 6th (day 11)
(10min biking)
Gym: (rain day)
-
15min warm up
-
Squat jumps (bar weight), 5 sets of 8
-
30-40 min drills
-
15min progressive run
Monday, May 7th (day 12)
First actual training, very careful.
(15min biking)
-
20min warm up, stretch, drill stride
-
6 x 200m (walk 200m recoveries), goal was to go easy to test the leg, went 31-32. All good. Just a bit nervous.
(15min biking)
Tuesday, May 8th (day 13)
(15min biking)
(15min biking)
(15min biking)
- 30min run
- 30min drills and strides
- some plyometrics (standing long jump and standing triple)
(15min biking)
Wednesday, May. 9th (day 14)
(15min biking)
(15min biking)
(15min biking)
- 15min warm up, drills, strides
@~85-90%
- 500m @1:24 (same time as pre-injury, I suppose this is good), 8ā rest
- 400m @1:05, 8ā rest
- 300m @48", 8ā rest
- 200m @30" (aiiā¦ terrible)
(40min walking)
Longgg day. Iām dead now. Literally. (packing all day long, plus bicycling, plus this training which felt fine then, but nowā¦)
I think itās safe to do āspeedā on day 16
09-10 and 16-17 June seem to be the new dates -not finalised yet, of courseā¦
Yep !! Before that, I decided to run an 800 on May 19th (Thessaloniki), and then a 400m the following week (Thessaloniki again)
Thursday, May 10th (travel day to Athens)
evening:
30min progressive (start @4:20, final: 4:02, 3:59, 3:47, 3:38, last 500- 1:33). Iād say faster than normalā¦ it must be the climate here
Friday, May 11th
noon: (windyy)
3x100, 3x80,3x60 (not timed, but I did not exaggerate on these, because Iām still scared)
400m (@59.48ā) (satisfied with this!) > splits 28+31
evening: 15min warm up+ 30min @4.30
I feel like toast now.
(p.s. Reaching home in Thessaloniki on Monday afternoon)
Saturday, May 12th
-
30min (20min @ 5:30-5:00 + 10min @ 4:00-3:52)
-
30min drills + strides
Sunday, May 13th
OFF
Monday, May 14th >travel to Thessaloniki
30min in thunderstorm
Tuesday, May 15th
morning:
30min+ rills
Evening:
500, 400, unfinished 300 (R: 9ā, 8ā)
@1:23.1, 1:04.2,
200m passage for 300 ~30ā
notes: 82% humidity+ drizzlingā¦
problem: left calf (I almost had an overstretch, but caught it on time, phew)
p.s. signed up for the 800m on Saturdayā¦ dear Lord =P (there was only 200 and 800 available)
How is it going?
Hi Stef. How have you been doing lately?