Bret

PM - First "real" run after more than 10 days of no running or just light running for recovery of the calf strain.  Got 6.5 miles in.  Felt very sluggish, awkward, heavy and out of shape.  Leg was had some vague and occasional more evident discomfort but for the most part was ok.  This the most miles and time I have been on it - will evaluate tomorrow whether it can continue take this level of volume and gradually increase as tolerated.

PM - lunchtime.  7 miles at a kinda of moderate pace - mostly 7:20 or better.  Still not feeling all that normal.  Calf was somewhat sore during the run - and I used a different pair of shoes to see if perhaps the current pair were causing the issue - but didn't help.   Actually more painful after I stopped.   Stretched out well  and used the foam roller.  Did strength work after.  Have compression socks on now.

PM - met Riley at the bike shop and got her fitted on my old road bike after some minor modifications and adjustments, then we headed to the YMCA to do a swim workout.  She gave me some coaching on the kick drills - swam just under a mile. 

PM - No pain or discomfort this morning - so decided to run again today at lunch.  5 miles - good until just after 4 miles then calf tightened up and became painful - so I finished up instead of running another couple of miles.  Placed a small insert into the heal box under the insole of the left foot before I started.  Thought perhaps that had solved my calf problems.  Really.  But either the distance or the increased pace (7:15) (not that is that fast or that far) - seemed to be the only things I could point to for the sudden onset on this run.  Pain has definitely migrated from the top of the calve to midway down now too.  Compression socks and self massage following.  Oh well...

Calf was just too tight and sore to try to run today.  Going to resume cross training and until I have absolutely no indication of injury I will do my best to resist the urge to run.

Cross Training - indoor cycling spin class at the gym.  Roughly 50 mins on the bike with a decent average heartrate in the 80% of max range.  Did stretching and strength work following.  Supposed to swim this evening with Riley.

PM - more cross training.  1100 yards of swimming with Riley. She got there before me and swam 4000 yards.  Before I starting swimming with her I would swim longer endurance sets - 1600 to 2500 yards at at time - but I have been doing shorter faster interval sets and kicking drills for the last week or so. 

PM - cycling/spin class at the gym.  Good instructor - had my HR at over 80% for much of the hour or so of the class.  Stetching and strength work afterwards.  May do a long easy swim later or tomorrow (getting cold outside - may change my mind).

AM - 10 miles easy on the bike with Riley.  Her cycling skills are new - so we worked on some basics and getting her in and out of the clips.  Chilly outside in the 40's made for an uncomfortable ride.

PM - Swimming - 1 mile in the pool at the Y while Riley did a run workout on the treadmill.