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Thread: Coming back from chronic achilles

  1. #11
    Administrator Charlie Francis's Avatar
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    Jan 2003
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    Quote Originally Posted by Sharmer
    Aug 23

    I spent the last week on hills and stairs. Considering I did accel work yesterday I have no soreness this morning.

    Do you think it is a viable long term substitue?
    Yes, I think it can be when mixed with competitions at the right intervals for individual recovery.

  2. #12
    August 23

    3x10 single leg calf raises

    10x80 jogback warmup grass
    2x200 30s, 100x2 12.5, 11.8, 1x200 23.4

    legs started to feel a little tired , rest day tomorrow or something very light.

  3. #13
    Monday 20 Aug

    The grass track was too wet for 200s:

    5x130 hills +5x40m hills @75% with walk back recoveries.

    3setsx10 single leg calf raise


    Tues 21 Aug

    -Upper body circuit
    -1x50,1x150 hills ( started to rain heavily mid session called it off)
    -3x10 single calf raises.

    Aug 22nd

    -4x10 single calf raises
    3x30 A skips
    12x30 accel mondo middle distance spikes
    hurdle hops 5x3
    -upper body circuit


    August 23


    3x10 single leg calf raises

    10x80 job back warmup grass
    2x200 30s, 100x2 12.5, 11.8, 1x200 23.4
    ( need to break 23s next week) When i can break 22 on grass i know i will be ready. I got a lot of work to do.

    Legs started to feel a little tired , rest day tomorrow or something very light.

  4. #14
    24 Aug

    Rest day:

    Need to get therapy on future rest days. I am going to get acupuncture needles on trigger points on Monday. Maybe for the costs it would be better to get a full body massage.

  5. #15
    Aug 25

    single leg calf raises 2x10 BW+ 2x10 loaded 10kg

  6. #16
    Aug 26

    1x200 warm up 75%
    10x60m hills walk back 75%

  7. #17
    Mon 27 Aug

    Accel 30x5,40x5, timed last three 40s 4.2-4.0
    single leg calf raises 4x10

    Last rep 4.0 was very easy. HR felt high today, might of been the heat or diet related.

    -Upper body circuit

    Calfs are getting tight: need to the get them released.

  8. #18
    Quote Originally Posted by Sharmer
    Calfs are getting tight: need to the get them released.

    Have you considered periodising your calf strength training? How would a rest on the exercises go for recovery on them?

  9. #19
    Quote Originally Posted by kentcounty
    Have you considered periodising your calf strength training? How would a rest on the exercises go for recovery on them?

    Yeah, I work a total volume of 40 reps roughly 4-5 days. This week I have increased the load so that I am doing single leg calf raises with a loaded back pack (10kg). I find having rest days between calf work can increase soreness 48hr post ex. This process is guided by feel. At the moment my achilles feels regenerated however calfs are a little tight, but that's a trade off I can live with.

  10. #20
    Tues 28 Aug

    -upper body cicuit- bench 8x100kg very easy, feel very strong at the moment.

    10x100 tempo jog recov
    5x40 hills
    5x50 shuttle sprints

    -single leg calf raises 1x10 BW,2x10 loaded

    Achilles is coming good, mindset is moving from breaking 11 to well under.

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