Haha no bother. Just to make sure you're using GSM hero yes? (a UK one) - not a hundred percent sure if it works on CMD heros.
You must login or register to view this content.That will help you set up ADB. Make sure the image u want to flash is on the memory stick in your phone.
Once you have set it up you should enter:
cd\
cd AndroidSDK\tools\
adb devices
The cd AndroidSDK\tools\ line should be the directory of your adb tools. if it is not just adjust it.
it should show you a serial number (this is your hero)
then do:
adb shell flash_image recovery /sdcard/recovery-RA-hero-v1.7.0.1-psfreedom-1.0-bdvd.img
A new line shall appear and then it should be flashed. Check by booting your phone into recovery