Retrospective: I was pushing myself as hard as the training plan allowed, going really hard on the sprint portions and going extremely slow in the recovery periods. I noticed my left calf was feeling a bit sore but it felt like normal workout stress, so I figured I was overusing it compared to the right side (I push off the left foot and count steps on the left foot, so it gets more attention). So I decided to push off the right foot and count on the right foot for the last two sprints. Maybe 10 steps into the next sprint I felt the left calf give way.
Lessons, in order of importance:
1) Listen to your body. You noticed the feeling and could have caught this if you were paying attention.
2) If you’re going to integrate new motions, don’t do it when your muscles are fatigued.
3) Brainfog was one of the culprits. Need to cut high stress activities before bedtime.
4) Warm up a bit more on cold days.
5) Increase calf range of motion with deep 60-second stretches after all workouts.
The good news is, I used the opportunity to learn about treating muscle pulls and I’ve been taking very good care of it. If I continue to follow the recovery plan autistically, I can get back to The Plan in 2 weeks. I can do walks in the meantime, and carry a weighted rucksack if I really want to get my heart rate up (LK suggested I might enjoy ruck marches so this is a good time to try it).
lel, looking back I got the “strong finish” badge for that workout. One nice thing is I was consistently hitting a top speed of 17.6 mph, which is about my max as an old man. I’m not sure how fast I was at 15 but it was faster than this, maybe top third for high school soccer.
This is a good time to write down Aeoli’s rules of training (a work in progress)
(Rule 0. Don’t get hit by a car. In practice that means I’m pretty autistic about road crossings and not riding my bike anywhere except the trail or up on the fluid trainer.)
- No injuries. Injuries are a waste of time and effort. (ref. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875)
- There may not be free lunches, but you can waste your training time and effort for free by not recovering properly.
- Trust the plan. If you’re too smart for a training plan, publish your data to prove it.
- Increase volume by no more than 10% weekly, shoot for 1% average daily improvement overall, and obtain these daily improvements through a 100% breakthrough improvement in one little thing so incredibly specific it’s amenable to deliberate practice.
- Scott Adams is right about systems and wrong about goal-setting. Fear of failure is as motivating as the desire for success (moreso for introverts, less so for extraverts), and they add up to more than their sum in combination.
- 95% of what you think is willpower and character is just healthfulness. Get fit and be healthy, and that includes sanitary living and your information diet.
- Any way other than the best way is the wrong way. You can do things the wrong way if you want to waste time and effort, injure yourself, and fail at everything in life.
- Study the science of motivation. If you think you don’t need it, then you’ve spent your entire life in your comfort zone and you’re taking a big risk in assuming that life isn’t going to throw you a curveball. Anyway, aren’t you curious?
- Hang out with positive people who encourage you to do good things. Hang out with negative people who discourage you from doing bad things. Do not hang out with positive people who encourage you to do bad things. Do not hang out with negative people who discourage you from doing good things.