Sunday, October 1, 2017

Saturday

     Warmed up down to the soccer field and went through my routine. Then 6 X ~20 meter flying strides. It felt great to sprint and my upper hamstring was 100%. Jogged home and then did a brief set of Nordic hamstring curls which I firmly believe is why my hamstring feels so good. Nordic hamstring curls are a way to target hamstring in a purely eccentric fashion and eccentric work has been shown to stimulate the rebuilding of collagen in tendons. One of the main recommendations for rehabbing a compromised Achilles tendon is eccentric calf "raises" (it's actually not a raise though, that's a concentric contraction, rather it's a lowering of body weight) for the same reason. Nordic curls are based off the same concept. I've found it tough to really target my upper hamstring with the appropriate load. RDL's (romanian deadlifts) don't seem to hit my upper hamstrings as much but Nordic absolutely does and it's revealed a huge weakness of mine. In the weight room I can do fairly big loads on concentric leg curls. Sets of 10 reps single leg using 100+ pounds. My first try at Nordics however I couldn't do even a single HALF rep. My hamstrings failed just 8 inches into the movement. It's almost certainly why I have the issue with the upper hamstring to begin with.
 Here's one of many articles that talk about the Nordic curl. The Simplifaster.com blog and podcast  has become my favorite resource for training.

     Then I did 4 X 30 meter tire pulls up a moderate grade. Then I jogged a 1/2 mile easy. Not a very exciting workout but I think I'm doing what I need to improve weaknesses which right now, October, is where I need to be focused.

5 comments:

jml said...

I hadn't heard of the Nordic curls, but I just looked up a video and they look miserable. I know you squat, have you ever tried low bar squats? Those target your glutes, hamstrings, and adductors much more than high bar squats if you do them right.

Anonymous said...

Hi Lucho. I've been listening to you and Tawnee since 2011. During that time, I went from the couch in early 2011 to an Ironman in 2013. I shifted my focus to trail running in 2015 and completed Cuyamaca 100K in 2016 and Waldo 100K this year. Both you and Tawnee have been instrumental in my accomplishments and I owe you a huge debt of gratitude for the many hours you have spent dispensing advice and humor! I want to run my first 100 mile race in 2018 and am very interested in being coached by you. Please let me know if you have any capacity or if you keep a waiting list. After following your general advice for all these years, it would be special for me to be coached directly by you as I take on this goal. I live in Minneosta, have always been self-coached and am a 54 year old male.

Whether you have time or not, thanks so much for your huge contributions to the endurance community. You've helped me realize what's possible.

Ken Moore
ken@ketmoore.com
(952) 388-8600

P.S. I hope this posted ok. The preview showed it all as one long line but I can't seem to make it wrap.

zsterling said...

Lucho,

I am looking for a coach and am wondering if you have any availability.
Let me know and thank you.

Zak

zaksterling@gmail.com

Michael said...

If interested in coaching services, if you still offer them, what’s the best way to contact you?

Michael

Lucho said...

My e-mail is jogdaddy at gmail
Drop me a line.