Today I went to the chiropractor for the first time since October and got my neck and back worked on. I also got my hips adjusted and felt pretty good afterwards. They checked the strength in various parts of my hamstrings and identified a few issues in my hips. I had x-rays done too some hopefully I can get straightened out and prevent any injuries.
Once I got to the gym I did a pretty simple treadmill workout, an interval format that's a good way to train your legs for a certain pace, or even your race pace. After a 0.25mi warmup at 6.0 to 6.5 speed, I did 0.50mi at 8.0 speed, or 7:30/mile. I then dropped back down to 6-6.5 for 0.25mi and amped back up for another 0.50 at 7:30 pace. Ideally, this workout would be done on a track (because treadmills suck), but the treadmill is a good way to force yourself into a consistent stride and pace. After a 0.25mi cool-down at 6.0, I was done for the day with a little bit of tempo to follow yesterday's LSD (Long Slow Distance for you non-runners).
Afterwards I did 5 sets of 15 squats on the Bosu Ball. The Bosu Ball looks like a big exercise ball cut in half with a platform on it. Squats on the ball (standing on the flat surface) strengthen a lot of your smaller balancing muscles (key for injury prevention), while working your big leg muscles with the squat. After doing these a few times you would be amazed to see the way your balancing muscles respond. I followed that up with three sets of 15 situps and headed out. Early one tomorrow.
60 % of yesterday's Pilates class was spent on a bosu ball. Love working with it.
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