Section 06
Rationale Snapshot
- Dropping AMRAP/circuits for 8 weeks: not permanent — but combining max-effort conditioning with under-strengthened calves and no aerobic base is very likely why running hasn't improved despite consistent effort. Removing the confound lets us see real progress and lowers injury risk while the calves adapt.
- Zone 2 emphasis: built on established exercise-physiology guidance that aerobic base work, done slower than feels "productive," is what raises cardiovascular capacity and running economy over time — high-intensity work on a weak base plateaus, exactly as your tracker shows.
- Calf/tib-anterior work: years-long calf tightness during running is a classic sign of undertrained lower-leg musculature relative to running demand. Direct progressive loading — not just stretching — is the evidence-based fix.
- Squat alternatives instead of avoidance: the goal is knee-dominant loading, not a specific bar position. Goblet squats, leg press, hack squat, and split squats deliver the same strength/joint-health benefit without needing you to enjoy barbell back squats.
Open Items
Running shoes: ~2 years old. Given the calf history, plan to replace them within this 8-week block if worn — most running shoes lose meaningful cushioning by 500–800km or ~2 years regardless of visible wear.
- We'll refine calf-pain triggers (time-of-run, specific movements) as you log sessions.
- Body fat % / waist measurement would sharpen the nutrition target — log whenever you have it.