Gym
10.15-12.00 pm
Treadmill: 30 min (C25K W4W3)
Weights: 30 min
Cross trainer: 20 min

Ok, minggu ni aku perasan bila aku lari aku punya calf muscle rasa kejang/keras. Tak sakit sangat cuma rasa tak selesa. Macam lutut bersambung dengan kayu. Bila time lari ok, bila stop and berjalan tu mula rasa. Lepas seminit dua tu dia elok. Kalau lari kejang balik. Aku takut koyak je muscle tu. Nak kata tak stretch, aku stretch. Maybe tak cukup kot. Aku google and jumpa ni:

Tight Calf MusclesSymptoms:
Tight calf muscles are a common problem for runners. You'll feel a gradual tightening in your calf muscles when running. Sometimes the pain will go away while running, but then comes back after you stop.

Treatment:
One of the best ways to treat tight calf muscles is to see a sports massage therapist or physical therapist for a deep tissue massage. You should also make sure you're stretching your calves (without pain) and strengthening your calf muscles. If you haven't already, go to a running specialty store to make sure you're wearing the right running shoes for your feet. If the pain persists for more than two weeks, make an appointment with a sports doctor.

Prevention:
Tight calves are a very common overuse injury, so make sure you're not increasing your mileage or intensity too quickly. You should increase your weekly mileage by no more than 10% each week. Also, make sure that you stretch your calves after every run.