PM: 2.5 stairmaster and hamstring PT. The roller is getting a workout.
Stairmaster Miles: 16.00
Comments
From ACorn on Tue, Sep 18, 2012 at 22:14:10 from 24.2.76.146
You are a beast on the stair master!
From Rob Murphy on Tue, Sep 18, 2012 at 22:17:32 from 24.10.249.165
The right stair master next to the kid's club is now broken. Chain slips horribly over level 11.
From Fritz on Tue, Sep 18, 2012 at 22:19:32 from 76.27.28.67
Good. Hopefully I broke it on Sunday. I used the one on the left today.
From Jake K on Wed, Sep 19, 2012 at 08:52:09 from 155.100.226.191
24 Hour Fitness must really regret that lifetime membership they sold you. It probably costs them 2-3 really expensive machines per year.
From Bam on Wed, Sep 19, 2012 at 15:54:42 from 213.191.243.147
Just been reading over your blog. This might be a daft question but you never know. Have you tried AIS for your hammy? I find that it beats the roller etc and that it tends to keep niggles at bay. Just a thought.
From Fritz on Wed, Sep 19, 2012 at 18:11:17 from 65.116.116.6
Bam, I have never done them before and don't know much about them. Do these look like a good list I could start with? http://runningtimes.com/Article.aspx?ArticleID=3512
I am seeing my PT on Monday and will ask him for other recommendations. Thanks
From Bam on Thu, Sep 20, 2012 at 05:47:49 from 213.191.238.243
If you google 'hope on a rope' - you'll find an article by the PT, Ger Hartmann (he looks after Usain Bolt and many of the Kenyan distance runners, as well as Paula Radcliffe). He's regarded as the best PT on the planet. He's an ex-ironman (I think he finished in the top ten and he was a very handy runner too, before he was knocked off his bike and nearly killed.)The article explains everything clearly and gives a great routine that's easy to follow.
Some pointers from experience: don't extend and hold the stretch for more than 3 secs; make sure you are using your abdominals and antagonistic muscles to move the muscle you are trying to stretch; do the movements slowly and rhythmically.
If you are doing static stretching before runs/exercise, you should really stop. Not good. You are tearing collagen and fibres and weakening your muscles, amongst other things - I doubt you're doing this; I apologise for mentioning it, but somebody might read this and they might still be doing static stretching.
Even if you haven't got time (10-15 mins) to do the AIS routine before ALL RUNS, at least do some gentle dynamic stretching.
From Fritz on Thu, Sep 20, 2012 at 17:52:11 from 65.116.116.6
BAM, Thanks for the good read. Off to the gym for some AIS.
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