Reader discretion is advised. [may contain furry animals ... and magenta cyan auto-corrections]
The calf development is what 8 years of high-school and university football will do if you push around the coach and his fat son standing on a blocking sled. I won't show you my mid-section and what 20 years of programming and BBQ ribs and cheesecake can do. [I'll leave that up to your imagination. wink wink. Can anyone say "cottage cheese bulging out of a hairnet?"]
In terms of the training schedule. I will add the lunges and high-stair stepping to my Tuesday and Thursday cross training, and a special lunge and high-stair step routine before my Saturday EZ run. I'm just a novice, but I don't think it will drastically change the way my legs will look. I think instead it will extend my stride a bit. For this reason I've been scrambling to find a way to measure my stride accurately at different running speeds - tempo, jog and walk. To include some metrics here. If anyone has a method besides the obvious one please yell out ... thank you.
Welcome Neil and Irene!