As an example, my warmups have gone from barely anything (just some progressive strides), to: 1 mile very light (8-9:XX), ~2-4 x light strides, 800m-1 mile light (7:XX), moderate strides 2x, harder strides 2x, walk around for a little, then hit my speed intervals. From my experience, easing into it gives me much higher quality sessions and feels safer.
Also, do you consciously alter your form etc? People often modify their form during intense efforts, but i’m not a fan of it at all. I prefer altering form during drills, and maybe extremely light running where the intensity is very low and the fatigue is non-existent. Over time it’ll leak over towards your normal running, and you’ll get your form improvements that way. While at moderate to high intensities, consciously changing foot strike & where you strike etc, can be excessively stressful.
The final thing would be to try some sessions where you use RPE instead of a watch/stop watch. Just like lifting, running/speed work etc has its peaks and valleys. Going by feel can really help.
Just some extra thoughts (in addition to my reply to your initial question about splints).
Beyond all that though, heavy lifting can really put alot of stress on the lower leg, and sprints/running/intervals can finally make it known/exacerbate it.
As for the OHP video, I think I might’ve accidentally deleted them from my phone. But yea, no reason to lie on my training log haha. I believe you won the OHP challenge.
My warm ups are pretty much just some progressive strides and I start going at it. I literally know nothing about running/strides and I would appreciate some pointers.
started at 1PM BJJ
Did half Nogi and half with Gi. Worked on the kimura and straight arm bars followed by a bunch of chokes with Gi. Finished up at 4PM-ish.
Squat
50kgs x3
80kgs x2
100kgs x1
120kgs x1
started wearing belt
130kgs x1
140kgs x1
150kgs x0, kinda expected this
Bench
60kgs x3
80kgs x3x5
at 7:00PM BJJ
Nogi, ended at 10:30PM, learned such mount escapes and application of bridges. Don’t feel all that productive/good considering I was feeling like shit and almost didn’t even make it to the mats.
repair guy came to look at the bench and tightened some screws, not even joking, decided to do squats in the meanwhile
Squat
100kgs x3
120kgs x1
130kgs x1
I would like to point out that I really really hate having mismatched plates on the barbell. It’s a pet peeve, different branded plates on both sides of the bar. Call me crazy but I can feel the difference.
140kgs x0
Front Squats
should really start doing them more, stretch out my wrists
60kgs x3x3
rested a bunch cause some guy was wiping down the squat rack
Sit Ups
did 10 and I found my lower back having popping sounds or something like that so I figured I’ll just stop