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could not fall asleep last night, kept having to get up to pee and was just wakeful for a long time. sucked. ended up oversleeping my alarm this morning and will probably just skip another day of running. might not be a bad thing for the calf.

- run-->run/walk x 1:16:46, 13.01 km
calf started to feel a little tight about 5-6 km in. at ~7 km i stopped to stretch and then switched to 4 mins jog, 1 min walk the rest of the way, pausing a few other times to stretch it out. didn't hurt but was clearly tightening up. frustrating but hopefully by backing off during the run i've avoided the need for more layoff. will see how it feels tomorrow morning and make a game-time decision about rest.

chatted with john davis again last night. he didn't know what happened with my tib anteriors or peroneal, so that may just remain a mystery. but for the calf strain, he suggested adding in intensity now by starting with progression runs rather than jumping right back into intervals. so i'll do that. had some advice about tapering, when to schedule a half/10-miler and how to adjust workouts around it, and a few other bits and bobs.

- run 1:00:46, 10.47 km
cool and light rain. HR avg 123, peak 135. slower than usual for whatever reason, but that's okay.

ETA for joe: davis is planning to write a response to bakken's book at some point, which should include some reflections on tone. he said he's slightly skeptical but reserving judgment until he reads the book.

evening

- warm up/mobility

- squat 95 x 5

- calf raise 95 x 15

- RDL 95 x 8

- woodchopper +10 x 10/side

- push up x 10

first strength anything in ages, just going through the motions to ease my way back in. first workout with the new home gym set up. it's cramped but it'll work! got a good 20kg barbell, 270 lbs 140 kg worth of bumper plates and assorted smaller plates, movable squat stands, and an adjustable bench. craigslist/fb marketplace for the win. just need a yoga mat to put on top of the rubber mats i got at costco, those things are rough.

- run 49:00, 9.20 km
warm and humid, T+DI 146. it's supposed to thunderstorm tonight and then get cool again, which will be a blessing. yesterday it T+DI was 170 (!) when i was walking home from work. 95 degrees and dew point 65. nasty.

calves felt fine, still a little stiff overall, especially back where i tweaked it yesterday.

- 46:41 x [9 min easy, 1 min walk]
calves felt good. bit stiff overall, noticed it in my hamstrings during warm up. had a little back spasm in the middle of the run, as well. weird. continuous easy running tomorrow.

yesterday

- hike x ~5.5 miles
went down to shenandoah for the weekend, for our friend's birthday. calf felt normal. gonna run in a little bit.

logistics for sunday are stressing me out, the race guide is super unhelpful so it's like pretty unclear how getting in/out of the race works...like it's a place i run by regularly but they've made it so confusing 

just get there earlier than you think you need to. it can't possibly be so confusing that it takes an hour to figure out. and make sure to find the bathroom with more than enough time before the start!

typical advice is to wait at least a week after calf strain to return to running. but it's also not to rest more than you have to because deconditioning makes everything worse. yesterday was able to walk and do 10 SL hops without pain, following the protocol from this article: https://www.physio-network.com/blog/calf-strain-rehab/. so i decided to get back out this morning.

- 34:30 x [easy x 60s, walk x 60s]

no pain! barest hint of tightness here and there but i think i'm on track. will build up cautiously over the next couple of weeks. plan is to get back to 6+ hours of running per week at easy pace before adding intensity, and then introducing SubT workouts.