Major indoor work out

An indoor work-out is always a positive experience, especially if you rarely have access to an indoor facility. With two weeks before world indoor championships I had to use an indoor facility for a major work-out. From SFU, the closest indoor facility to run on is the Penn State indoor track, the track that hosts Penn State National Invite meet. Before using the facility, I needed to ask the people in charge there if I can actually use the track, as well as the hours I could use it at. After getting the approval form coach Beth Alford, the track head coach, it was set that I can come and use the track after 5:30pm.

For this particular work out I took one of my athletes (Jonathan) to help me out with. The work out consisted of 2×8×400m with 1 min jog in between the 400s, and 3 min jog in between the 2 sets. Jonathan did an awesome job throughout the entire training by picking me up in the last 200m. The following are the times I recorded in the first set: 63”2, 63”6, 62”3, 62”4, 62”2, 62”3, 62”4, 62”2 (3:00 break), second set: 62”2, 61”5, 61”4, 61”0, 61”6, 61”4, 61”2, 60”6. This was a 90% effort work out for me, on a flat, 200m track. I cooled down for 10-12 min and did my usual stretching after the work-out and than drove back to SFU.

Yesterday (Wed), prior this work-out, I ran for one hour using one of the roads that connects SFU with the rest of areas around it. Tuesday, the day before, I took the day off since I had an important assignment due and needed to work on. Sometimes, I have to put school as my no.1 priority, before training and/or coaching.

As far as today’s indoor work-out, I have nothing to say but be happy with the way it went. Also, I want to say a sincere thank you to people that allowed me to use the track, because this training wouldn’t have been possible outdoors since temperature was 20F.