Running overloading calf muscles

[etruscantim]

Since cracking back into training, I've been running 3x/week, generally 1 easy, 1 long and 1 tempo, with shuttle runs during circuits as well. I have been trying to run longer while maintaining decent speed (hence the tempo session). Progress has been good, and I have been steadily building time.

In addition, I have been changing my style a little so that my feet/leg land behind my hips. This means I have a higher cadence now, and I hope a lighter touch on the ground. The hip flexors are occasionally sore as they adjust, but the hamstrings are thanking me for it. Note that my hamstrings have never really given me trouble, but this style I have learned my be more efficient, and I believe is worthwhile for me to try. In addition, I don't think it's the cause, but I might be wrong ...

So to cut a long story longer, last Saturday I went out running with a group - 10k, with unfortunately 6k on roads, 1k of that tempo, and the other 4k on trail/mud tempo-steady as well. I have been doing a little road running but not much, trying to keep fast running for grass/treadmill. Anyway, my calves are in bits - not injured, but just very tired from the running. And sore, all knotted up. I got a free massage yesterday (yay!) and they feel pretty awful now.

I was not expecting them to be so bad after the running. I'll need 2 very easy runs (at least: tomorrow & Thurs) to get over this, as that run really took it out of them. What can I do to strengthen my calves?
RICE post session - check
Stretch lots - always
plyometric stuff - I do a little, I should do more
Not run so fast on roads - I will now ...

Should I avoid roads completely? I do my easy runs sometimes on roads as the nearest grassy knoll is ~15mins cycle from me. So it's the road or the mill for the easy & tempo sessions, and grass for the LSD one. Is treadmill kinder to my calves than road?

What can I do to strengthen my calves as they are really holding me back?

Help me pleeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeease!

[andys]

It could have been the train/mud that caused you problems, it'll work your stability muscles a lot harder while you slide all over the place and that'd make your calfs sore as that's where they live. I try to run on all forms of surface but not one in particular. Keep mixing it up so everything gets worked but not to excess.

[cleo]

For recovery you could massage your calves yourself fairly easily...a rolling pin works well if you have one. Work from the ankle up toward the heart. If you find a particularly bad knot, then apply steady pressure until you feel the muscle relax. Hopefully the massage yesterday will have gotten the lymph and blood flowing in the area to flush out the toxins.

Good luck!

[etruscantim]

Thanks Cleo, I'll have to try self-massage more. I've put this thread up on Tritalk for further discussion.