Warmed up a couple miles and then did 12x400 and an 800m. Workout was 16 400s but I ran out of time. Rest was 1 minute between each with 3 minutes rest after every 4th rep. Splits were 75, 72, 72, 73, 71, 71, 70, 70, 70, 69, 72, 72, and 2:33 for the 800m. So an average of 71 for the 400m and sub 16 5k pace for the 800m. Not a bad day. Sub 4:50 pace feels rough, but it will only get tougher if I don't work on it I've also been doing this set of exercises after most runs, especially hard workouts- 20 step ups 20 step downs 20 calf raises 20 single leg dead lifts 30 lunges 10 reverse lunges 20 squats My yoga/core routine right now is typically: Windshield wipers Laying on back, twist hips and do leg drives on each side Clam shells Side laying leg lifts Bridges Leg lifts Figure 8s Updog and twist to each side Childs pose Cat cows Bird dogs Down dog and kicks Lizard or pigeon pose Push ups Standing forward and side bends Supplements I've been taking: Collagen protein Multivitamin Recovery drink: 1-2 ounces cacao paste 2 cups milk Collagen protein (2-4 tbsp) Honey Supplements I'm adding: Ashwaganda Beta alanine Vitamin C Fish oil Flaxseed oil I had started using beta alanine and ashwaganda over the summer before my injury but stopped as I figured it was somewhat pointless while out of shape. Vitamin C helps with collagen production. I'm starting to take fish oil and flaxseed oil because omega 3s are super important and very hard to get enough of naturally in my diet... also trying to eat more fish, but the nice thing about fish oil is that it's screened for mercury. Also trying to sauna 5x per week post runs. I think my current set up is pretty much ideal for achieving my running goals and staying healthy. I'm optimistic about this year. |