Tuesday, November 27, 2007

Tempo Runs, Clubbells and Rehab

My legs are Sore! Oh how I forgot how squats make the legs ache :-). So, I wanted to do some tempo runs to flush out the acid and aid the healing process and too test the Hammie.

tempo
10x100

No hammie issues and legs feel loose.

Clubbells
A variety of clubbell exercises such as: rockets, pendulums, flags, torch press, single and double arm cast, side cast?, mills, combo moves all for 10 reps x 2 sets using only a single 10lb bell. There is a significant difference between the 5 and 10lb bell.
Not sure of all the names so I cannot be too specific.

Rehab
foam roll, stretch, massage, ice, jacuzzi tub or what I call Joga (i did not steal this from Rif and the Rifga just happened to be we think along similar lines, go figure :-)

I feel good, just want to be preventive in my approach

2 comments:

Franz Snideman said...

Joe,

Nice to see you doing the Tempo Runs!

I didn't know you had injured you hammie? What happened?

Is it healed?

Joe said...

No not yet. The speculation is that I may have done it whle doing my deads. I had one rep where I ended up doing essentially what amounts to a straight leg dl with 400+. Rif noted this but I had not felt it.

So, I have been holding off on the recommended sprint work and just testing the tempo runs. No pain or issues today or yesterday afterward, so that is very good news.

I really want to run but I feel sticking to tempo is the right idea and doing the dynamic warmup stuff. A's in particular.