Fit at 41

voodoo

@Wairau said in Fit at 41:

@pakman you offering?

or these? I'm currently using very thin light trail runners...

Not sure about this, but my intuition is that, once things settle down, some bodyweight calf raises (both legs) done slowly might help.

Yep.

Thanks for the lead @Bones , I'm here to help @Wairau

Depending on the severity of the strain:

take 2 weeks off completely other than stretch and massage (get a foam roller if you can't get a pro)
stretch (use stairs or a piece of 4x2 to raise the toe so the heel can get lower. Also do bent knee calf stretches
bodyweight calf raises every 2ndor 3rd day, 1 leg at a time again with the heel able to get lower than the toe

Then:

Dial the running right back and ease into it
no speed, distance or hills for a few weeks
don't run consecutive days
start out with 2kms jog then walk 3kms, 2-3 days later up the jog by 1km.
build up slowly
keep the calf raises going, do these on the same day you run so you have complete rest days

Lastly, always run straight and get your first hit in early, even if it's late.

You're welcome

Bones

@voodoo said in Fit at 41:

get your first hit in early

You can take the boy out of Palmy...

Puff puff give!

voodoo

@Bones said in Fit at 41:

@voodoo said in Fit at 41:

get your first hit in early

You can take the boy out of Palmy...

Puff puff give!

Ah yes - though given costs, this was probably not as common as putting the knives on or lighting up the tin foil round the back of a shed at the party

Wairau

Well, it's been 4 weeks that calves have kept niggling after runs, and 2 weeks that hamstring strain hasn't recovered, so perhaps, although it is against my nature to rest a week, I should. Will continue swimming and dips/pull ups.

Stretching is the biggest issue, I don't, but I should.

thanks for your advice

Wairau

@voodoo said in Fit at 41:

@pakman said in Fit at 41:

@Wairau said in Fit at 41:

@pakman you offering?

or these? I'm currently using very thin light trail runners...

Not sure about this, but my intuition is that, once things settle down, some bodyweight calf raises (both legs) done slowly might help.

Yep.

Thanks for the lead @Bones , I'm here to help @Wairau

Depending on the severity of the strain:

take 2 weeks off completely other than stretch and massage (get a foam roller if you can't get a pro)

stretch (use stairs or a piece of 4x2 to raise the toe so the heel can get lower. Also do bent knee calf stretches

bodyweight calf raises every 2ndor 3rd day, 1 leg at a time again with the heel able to get lower than the toe

Then:

Dial the running right back and ease into it

no speed, distance or hills for a few weeks

don't run consecutive days

start out with 2kms jog then walk 3kms, 2-3 days later up the jog by 1km.

build up slowly

keep the calf raises going, do these on the same day you run so you have complete rest days

Lastly, always run straight and get your first hit in early, even if it's late.

You're welcome

I gave it 4 days rest with stretching, had a treadmill run of moderate intensity, slightly sore calves so rested another day, then hill run with friends today. Flat jog was ok, run up the hill was good, then running down a flattish decline I got a grade 2 tear in small spot.
Very disappointing, I am trying to increase speed and endurance at the moment, it's a no go due to weak calves.

Will revert to your advice.
@voodoo may I pm you for a little more discussion on this pls?

voodoo

@Wairau sure . Note though I'm not a physio, just another bloke with shit calves!

Bones

How fitting that it's my thread where a couple of blokes meet up and go somewhere more private.

voodoo

@Bones don't worry bro, he stood me up anyway when I told him I wasn't a real physio with magic hands

Bones

@voodoo said in Fit at 41:

@Bones don't worry bro, he stood me up anyway when I told him I wasn't a real physio with magic hands

Was that before or after 'extras'?

voodoo

@Bones before, story of my life

Wairau

Don't want Ole Skin and Bones to feel unwanted, so I'll ask here:
How would you structure a 3 month workout schedule to improve calves?

Mon. REST-stretch
Tue.
AM 30 m walk plus 10 minute skipping (straight leg), 30 calf raises, 5 minutes calf /ham stretch.
PM long swim+pull ups.
Wed. REST-stretch
Thu. AM 30 minute walk etc. // Night, 1 hour cardio slow jog on treadmill.
Fri. REST-stretch
Sat. AM 30 minute walk etc. // Max pull ups, Swim sprints & kicking
Sun. AM 30 minute walk etc. // 40 minutes hill repeats at MAX.

Bones

30 odd km bike ride today. Might grab a bike when I'm home eh. Quite satisfying chewing up the time and kms without noticing.

voodoo

@Wairau said in Fit at 41:

Don't want Ole Skin and Bones to feel unwanted, so I'll ask here:
How would you structure a 3 month workout schedule to improve calves?

Mon. REST-stretch
Tue.
AM 30 m walk plus 10 minute skipping (straight leg), 30 calf raises, 5 minutes calf /ham stretch.
PM long swim+pull ups.
Wed. REST-stretch
Thu. AM 30 minute walk etc. // Night, 1 hour cardio slow jog on treadmill.
Fri. REST-stretch
Sat. AM 30 minute walk etc. // Max pull ups, Swim sprints & kicking
Sun. AM 30 minute walk etc. // 40 minutes hill repeats at MAX.

Trade the skipping for a bike if you have access, stationary or real. Or a rower. Treadmill running excellent. Lose the Sunday hill sprints for 2 months at least, you'd want to be running 6-7km with no pain at good pace before sprinting up a hill.

Rest looks sensible

voodoo

@Bones said in Fit at 41:

30 odd km bike ride today. Might grab a bike when I'm home eh. Quite satisfying chewing up the time and kms without noticing.

road or mountain? I only have a roadie, which is great, but you hit the issues of safety, and time needed for a decent workout. You just can't beat a run for max benefit in time available

Bones

@voodoo said in Fit at 41:

@Bones said in Fit at 41:

30 odd km bike ride today. Might grab a bike when I'm home eh. Quite satisfying chewing up the time and kms without noticing.

road or mountain? I only have a roadie, which is great, but you hit the issues of safety, and time needed for a decent workout. You just can't beat a run for max benefit in time available

You can if a run is unavailable. I don't understand the first question.

voodoo

@Bones Road bike or mountain bike? Im tempted to get a mountain bike when I get resettled. Can get a solid ride in with half the time available and no cars to watch out for. And you can do it at midday rather than 5am which has to be a plus.

Bones

@voodoo said in Fit at 41:

@Bones Road bike or mountain bike? Im tempted to get a mountain bike when I get resettled. Can get a solid ride in with half the time available and no cars to watch out for. And you can do it at midday rather than 5am which has to be a plus.

Yeah nah. Bike.

Bones

So finally got the hammy behaving itself and had a run out in the "ready4rugby" touch comp last night. Absolutely lost. It's quite a shit show of mashed up rules and I'd hate to be reffing it. Didn't help that it was under very poor lighting.

Bones

Oh yeah so my team won our intra-club "ready4rugby" tournament. Ended up really enjoying it and finally started to find my groove the last 3 or so weeks - agility is really coming back and legs no longer feel like cement. Finals day on Saturday was a blast.

We've got inter-club tournies going on too but not putting my name down, despite doing much better now it's not really my game so I'll leave it up to the kids. Really hoping we manage to get some proper rugby in at some stage though, feeling like I can make a good fist of it now.

Bones

Ok looks like I've been roped in for the vets team for the interclub.

The Silver Fern

Fit at 41