Wednesday, September 19, 2012

Structural Fatigue and Injury

Before leaving this morning I pondered the wisdom of pairing dead lifts with step ups. It occurred to me that it was probably not a good match as fatiguing hip extension in the dead lift and then further fatiguing it in the step ups would probably compromise both exercises.There is an exercise model, though, that seems to pride itself on combinations of that sort. Trashing a structural component and then following it with an exercise that depends on that structural component for support is a recipe for injury. Claro?

Row 5 minutes

Dead lift 5 @ 125/5 @ 165/3+ @ 290 (got 5)
DB row 3 x 5 @ 50
Push ups 3 x 8
The above 3 were done as a circuit with approximately 2:30 RI

Ab wheel 3 x 10

Row 3 x 2K
1) 8:32.7/AP 2:08.1?SR 24
2) 8:22.3/AP 2:05.5/SR 24
3) 8:17.7/AP 2:04.4/SR 25
Overall Avg Pace 2:06 and SR 24
On the last one of these I tried a little pacing/race strategy. I did the first 250 at 1:55 to 2:00 pace, the next 250 at 2:00 to 2:05 pace/ the middle 1K at 2:05 to 2:10 and then 250 at 2:00 to 2:05 pace, 150 at 1:55 to 2:00 and the last 100 at 1:45 to 1:50
I liked the way that felt and with a few refinements it might make a good race day strategy.

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