Adarq.org

Quote from: adarqui on February 29, 2016, 12:07:16 am

yo!

well, i had finally adapted a while ago.. but then i took a few months off from it.. then i tried to jump right back in and got wrecked. so we def can adapt, takes time.. that also assumes our form isn't "incorrect" in the sense that we are overloading our calves too much by an incorrect strike. When I adapted, calves wouldn't give out at all.

if you see a few sessions ago, I did TONS of calf raises.. calves still sore ~3+ days after that session. so ya, i'm actually attempting that. I'm going to do alot more isolation work on my calves to see if it will help.

As for how to approach it, i've been running alot less lately due to my left calf/hamstring injury. So, it's given me time to throw in some of this assistance work, because all I can really do is rest. My plan is to just "adapt" to the high volume calve raises. Several weeks ago I did high volume lunges and my legs/glutes were destroyed for a week. I've been performing hundreds of lower body reps via squats, lunges, stepups, bridges etc the last few sessions.. barely any soreness. So i've adapted there. I need to achieve those same kinds of adaptations with my calves. I figure one or two more sessions might be able to do it... UNLESS they are just so unbelievably weak, which is a possibility.

I think the only real solution is to drop running frequency to a point where you can get in the calf assistance volume until it doesn't affect you. Then gradually bring the volume back. I just don't know if it's worth it yet... I predict it will be, there's no reason a few hundred calf raises should leave my destroyed for 4+ days. For example I probably did 80-100 total dips yesterday and soreness is microscopic. I've just neglected certain muscle groups way too much, it's disappointing.

You could also approach it via:
- high frequency / lower volume.. in the sense of 'activation'
- following your runs

I think it's worth a shot, at least ~2x/week. I mean ideally we should be making sure every link in the chain retains some kind of strength stimulus at least 2x/wk. Simply running doesn't seem to be enough. I'm amazed at how much weaker my calves got, even though my running volume was decent.

That's my plan right now with this upper+lower calisthenics stuff i'm doing.. I need to address every weakness, every joint movement... the fact that I wasn't doing calve raises (various forms) over the last several months, is a lazy oversight & now i'm paying for it.



When do your calves "give up"? At what point/time/distance?

Have you tried a flat foot strike? Or even heel->toe but landing basically underneath your hips or ever-so-slightly in front? I can run all day with those forms, and they don't bug my knees and such.. feel very stable.

pc!

yeah - shortening my stride and focusing on picking my feet up definitely helped the soreness instantly so maybe there is more to work on there.

i think i'll definitely give it a go after runs, since i tend to run once every 3 days atm. i would like to increase that though once my calves don't get so sore. even if i have to start with double legs 3 x 20 or something haha - i didn't ever actually train calves even when i was training for VJ etc and obviously for oly lifting they're kind of ignored.

well on the treadmill they lasted a full 5k ok - but i ran trail last time and they were shot after 2 miles, literally had to stop only because my calves were totally fatigued which is a shame cos i was having so much fun i would have run all day.

i'm actually just finishing off collecting my biomechanics data for my dissertation, i looked at different foot strikes and the effect of localised calf fatigue on kinematics/kinetics/emg - i used myself as a participant so once the models and stuff are created i'll have some real in depth gait data to look at which is pretty cool! we drafted in about forefoot strikers, one girl who weighs less than 50kg runs very FF dominant, lives in a hilly area + runs marathons FF - she had the most incredible calves i've ever seen.

i haven't really tried RFS and can't seem to get the hang of midfoot without slapping - RFS just irritates my knees no end and it's also difficult on the surfaces im running on too (other than treadmill).

btw, have you read 'born to run' ? - i'm about to finish it and now i'm totally inspired to run an ultra marathon one day haha.

Stop with all the dairy brah. I used consume a shit ton of it as well, until I was made aware of studies like this (100,000 people sample size):
http://www.bmj.com/content/349/bmj.g6015

"A high intake of milk might, however, have undesirable effects, because milk is the main dietary source of D-galactose. Experimental evidence in several animal species indicates that chronic exposure to D-galactose is deleterious to health and the addition of D-galactose by injections or in the diet is an established animal model of aging. Even a low dose of D-galactose induces changes that resemble natural aging in animals, including shortened life span caused by oxidative stress damage, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes. A subcutaneous dose of 100 mg/kg D-galactose accelerates senescence (aging) in mice. This is equivalent to 6-10 g in humans, corresponding to 1-2 glasses of milk..."

Results from epidemiological studies of milk consumption and mortality are inconsistent. We conducted a systematic review and meta-analysis of prospective studies assessing the association of non-fermented and fermented milk consumption with mortality from all causes, cardiovascular disease, and cancer. PubMed was searched until August 2015. A two-stage, random-effects, dose-response meta-analysis was used to combine study-specific results. Heterogeneity among studies was assessed with the I² statistic. During follow-up periods ranging from 4.1 to 25 years, 70,743 deaths occurred among 367,505 participants. The range of non-fermented and fermented milk consumption and the shape of the associations between milk consumption and mortality differed considerably between studies. There was substantial heterogeneity among studies of non-fermented milk consumption in relation to mortality from all causes (12 studies; I² = 94%), cardiovascular disease (five studies; I² = 93%), and cancer (four studies; I² = 75%) as well as among studies of fermented milk consumption and all-cause mortality (seven studies; I² = 88%). Thus, estimating pooled hazard ratios was not appropriate. Heterogeneity among studies was observed in most subgroups defined by sex, country, and study quality. In conclusion, we observed no consistent association between milk consumption and all-cause or cause-specific mortality.

CONCLUSIONS:
Drinking milk at least 1-2 times a month was associated with lower all-cause mortality in men compared to never drinking milk. An inverse association was also found between drinking milk and mortality from both cardiovascular diseases and cancer. However, lower all-cause mortality in women was found only in those who drank milk 3-4 times/week.