A couple of things that I feel have been valuable tools:
Prayer
Live The privilege to train and push my body in this way can be taken away at any time. So when I’m not training I try to keep my mind on the things that really matter in this life and keep moving forward as an individual.
Diet Broccoli, apple cider vinegar, canola/olive oil, fish oil, stevia to keep the blood alkaline. I feel like once I started adding a pH focus to my diet my speed endurance has really taken off.
Nothing fancy otherwise… ~3000kcal/day 90/400/120 fats/protein/carb ratio. Lots of whole grains, fruits, eggs, chicken, peanut butter, and dairy. Not afraid to eat processed foods at get-togethers and whatnot.
Supplements: Beta Alanine 2-3 times/day
At breakfast: normal multivitamin, half a B complex tablet, and magnesium (full tab on recovery days, half a tab on speed days)
Evenings of speed days: 2 cups, 20 minutes epsom salt bath
Before bed: zinc and magnesium on speed days, only magnesium on others
Therapy: foam roll and baseball: just to check for tissue inconsistency. If I find anything I work on it a little at a time so that I’m not causing much damage.
Heat before and during training when something feels funky
Freezing water to start and end my showers
I tend to naturally have low muscle tone so I don’t usually have problems with tightness and trigger points. I’m also pretty good at keeping stress-free by not sweating the small stuff.
Training: Length of sessions: keepin em under 1 hour keeps quality high and keeps me from adding unnecessary training elements and volume. I also read somewhere that HGH peaks at 45minutes to an hour and shutting down around that time will help keep levels high. General Strength bodyweight circuit. Been a staple in my training for a while now and during comp phase has taken over for running tempo. I feel like it’s really helped me gain control over my body and has helped my 200 considerably. My spikes hate me for making them carry 190 lbs around tight indoor curves but my body doesn’t seem to mind a bit.
Glute/Post chain focused lifting: Full squats for one end of the ROM, RDLs for the middle, and hyper variations for the other end. Supplemented with plyos that use the same positions. Really helps me gain an awareness of how to keep my post chain the primary mover out of the blocks.
Rest: plenty of rest between max effort running. When I’m not training I take whatever time I can manage to myself for some R&R whenever possible. Plenty of rest between high intensity days and competition.