The Middle Man; 52 1:56 4:20 (Pete’s Distance Training Journal)

    Posted In: Training Journals

        • Participant
          peterthach28@yahoo.com on November 22, 2012 at 6:15 am #18613

          Hey, Elitetrack, my name’s Peter Thach, a second year distance runner that had a great first season on the track but failed to carry over to Cross Country. The success I found during track resulted from the build up of strong aerobic mileage (avg. 7 minute pace per mile) at 50 mpw for about 4 weeks. The rest of the season consisted of Jack Daniels’ program with repetitions and intervals at about 30-35 mpw. That summer, I bit more than I could chew, raising mileage up to about 70-80 mpw. I completely broke down. With smarter training, this is my road to redemption against the the athletes that destroyed me out on the course. The track is an arena, no where to hide, no where to break away; permanent contact with the leaders. The middle man begins his hunt.

          Height: 5’7
          Weight: 130 lbs

          Running PRs:
          400m: 54.34
          800m: 2:04
          1600m: 4:39
          5k: 17:32

          Lift PRs:
          Bench Press: 160 lbs
          Squat: 205 lbs
          Deadlift: 235 lbs
          Power Clean: 135 lbs

        • Participant
          peterthach28@yahoo.com on November 22, 2012 at 6:23 am #118520

          Cross Country ended back at Sectionals about two weeks back. It’s been active recovery since with steady aerobic work, getting into the mix of things again.

          Monday: 7.6-miler in 54:39 (Avg. 7:13 pace)

          Muscular Endurance Work;
          2×40 Bench Press 65 lbs
          2×20 Incline Bench Press 55 lbs
          3×40 Lat pull downs 40 lbs
          Core work: 1 minute each, no rest, crunches, bicycles, alternating leg lifts, leg lifts w/ partner for resistance, plank, and v-ups.

        • Member
          Zack Trapp on November 22, 2012 at 10:29 am #118522

          This journal looks like its gonna be good

        • Participant
          peterthach28@yahoo.com on November 22, 2012 at 12:10 pm #118524

          Tuesday: Stuffed! Ate too much of Mom’s turkey to be. Didn’t run.

          Wednesday: 6.1-miler in 44:01 (Avg. 7:13)

          Cut the run short because of some aches. I’m starting to round into base shape, but the legs still need to get adjusted to the stresses of volume once again. Good run.

        • Participant
          peterthach28@yahoo.com on November 23, 2012 at 2:47 pm #118545

          Thursday: 4-miler in 27:44 (Avg. 6:56)

          Neruomuscular Work:
          3x40yds A-Skip
          3x40yds B-Skip
          3x40yds C-Skip
          4x40yds Carioca
          3x40yds Butt-Kicks
          3x40yds Sprints; 5.34, 5.20, 5.25

          Happy Thanksgiving, Elitetrack!

        • Participant
          peterthach28@yahoo.com on November 24, 2012 at 1:34 pm #118575

          Inside of ankles are a bit achy..I hate asphalt. ICE!

          Friday: Easy 3-miler, untimed

        • Participant
          Eric Broadbent on November 25, 2012 at 1:33 am #118581

          Will you do any strength training this yr? Gluck with everything dude!

        • Participant
          peterthach28@yahoo.com on November 25, 2012 at 7:55 am #118597

          Thanks for the replies, guys! Yup, I’m actually trying to work with Scott Christiansen’s weight training outline: https://www.coachr.org/dista.htm He’s got a real nice sense of periodization that goes with the periodization of running! I’m not entirely sure if it’s the best thing out there, but I’m willing to give it a shot. It’s my first time really having a sense of periodization with resistance training.

          Inside of ankles feel much better! Legs feel GREAT. Can’t wait to go long tomorrow!

          Saturday: 6.28-miler in 45:03 (Avg. 7:10)

        • Participant
          peterthach28@yahoo.com on November 26, 2012 at 2:53 pm #118612

          Tough, long day..

          Sunday: 10.3-miler (Avg. 7:56)

        • Participant
          peterthach28@yahoo.com on November 27, 2012 at 3:33 pm #118629

          Monday: Easy recovery day. 5.6-miler untimed; 6×30 seconds worth of pick-ups during run, full recovery.

          Muscular Endurance Work:
          2×40 Bench Press 65 lbs
          2×40 Power Cleans 65 lbs
          2×40 Lat Pulls Downs 45 lbs
          2×20 Incline Bench Press 55 lbs

          I’m not liking muscular endurance work so far..Maybe I oughta just lift heavy with medium reps 2x a week. No periodization, just keep progressing in strength?

          6x200m at 3k pace 1:1 work rest ratio: 39, 36, 37, 37, 35, 36, 37
          Felt amazing on these!

        • Participant
          peterthach28@yahoo.com on November 28, 2012 at 2:43 pm #118639

          Tuesday: AM: 1 mile warm up, warm up drills A skips, B skips w/ focus on powerful drive down, butt kicks w/ emphasis on contracting glutes at stance, 1 mile comfortably hard in 5:33, cool down. Total volume of just 2 miles.

          PM:10 minute warm up, 15×60 seconds of pick ups w/ 60 seconds of rest, 12 minute cool down. Felt strong but slow..possibly due to yesterday’s 3k pace work and lifting. I’m guessing around 6.5 miles of volume in today’s workout.

          Total: 8.5 miles

          My form feels crappy..

          Some things I didn’t get to do yesterday:
          2x 10% Body weight dumbbell running motion 45s w/ 60s rest
          3×12 Stiff-legged deadlifts 135 lbs
          3×10 Barbell Alternating Power Lunges 45 lbs

          All in all, solid day.

        • Participant
          peterthach28@yahoo.com on November 29, 2012 at 1:50 pm #118651

          Very, very tired. Left forefoot is hurting and lateral side of upper ankle HURTS.

          Ice, plenty of ice!

          Wednesday: 45 minute run, very easy.
          Estimated volume of 4-5 miles?

        • Participant
          peterthach28@yahoo.com on November 30, 2012 at 1:55 pm #118671

          Thursday: 10 minute warm up, 20 minute tempo, 10 minute cool down
          Estimated volume of 5 miles.

          Ankle feels a lot better. Left forefoot is still aching.

        • Participant
          peterthach28@yahoo.com on December 1, 2012 at 2:35 pm #118682

          Coach took a look at my left foot and said it’s most likely a strain to my 2nd and 3rd metatarsals. A dumb mistake on my part..tried changing my biomechanics while maintaining a pretty strong pace throughout runs. That asphalt sure hasn’t helped either! ICE! Definitely do not want a stress fracture.

          Friday: 8-miler, untimed; Foot hurt, no strides.

          Muscular Endurance Work:
          2×40 Bench Press 65 lbs
          2×40 Lat Pull Downs 45 lbs
          2×40 Power Cleans 45 lbs
          2×20 Incline Bench Press 55 lbs

        • Participant
          peterthach28@yahoo.com on December 18, 2012 at 2:34 pm #118811

          I’m not dead just yet! Last two weeks have been timed runs, tempo pace 2x a week, tempo intervals and continuous tempo. P.S. Continuous tempo sucks. Hurts like a mother. I finally figured out my problem with pain along the inside of my left ankle: shoes. Those dang Avia shoes don’t lace all the way up, offering less stability for my pretty bad pronation. It’s not a bad thing, but it sure aggravates the problem when it only causes the motion to exaggerate. Shoes are currently a pair of trail Sauconys and New Balance 480’s..love these. Ditched the lame muscular endurance work. The weight room’s about strength and power development. Program is now 3 weeks of hypertrophy 6-8 reps at 60-80% max and 1 week at max strength 4-6 reps at 75-85%, test lifts, and repeat cycle. Will keep things updated!

        • Participant
          peterthach28@yahoo.com on December 18, 2012 at 2:36 pm #118803

          Monday: 5-miles easy.

          Fun stuff with the guys in Weight Training:

          Planks! 4:06

          I’m sad to say that a pal of mine nearly quadrupled my time: 15:09

        • Participant
          peterthach28@yahoo.com on December 19, 2012 at 4:43 pm #118768

          Solid day.

          Tuesday:
          A.M: 1.5 mile WU, 1.5-miler 9:12 (Avg. 6:08), static stretching for CD
          P.M: 12 minute WU, 17 minute tempo @ 6:11 pace, 15 minute CD (6 mile loop)
          Total Distance Work: 9 miles

          Strength Work:
          Back Squats 3×8 145 lbs
          Overhead Press 3×8 55 lbs..I suck at this lift.
          Power Cleans 3×6 115 lbs
          Bench Press 3×6 125 lbs
          Sit-Ups 2×30
          Hamstring Curls 3×12 40 lbs
          Back Press 2×10 45 lb olympic bar

          So much for time trialing Thurs..Tired.

        • Participant
          peterthach28@yahoo.com on December 22, 2012 at 1:59 am #118826

          Wednesday: 2 miles easy. Didn’t run much else studied for Calculus final.

          Strength Work: Some fun, simple rhythm plyos and step plyos. Didn’t keep track of volume..but it sure beat my legs up.

          Thursday: 5-4-3-2-1 minute tempo ladder w/ minute rest of jogging total of 6 miles with WU and CD.

          Strength Work: BOOT CAMP; a little something something Mrs. Dorman has us doing in Weight Training. It’s good stuff, almost like a muscular endurance circuit kind of. Lots of stability core work and simple plyos.

          Just two more finals to go today and Christmas break here I come!

          *Note Hamstrings were sore after Tuesday!

        • Participant
          peterthach28@yahoo.com on December 23, 2012 at 5:18 pm #118836

          Friday: 45 minute 6×30 seconds at 1600m GP
          Saturday: Rest.

        • Participant
          peterthach28@yahoo.com on December 25, 2012 at 7:11 am #118842

          Sunday: Long run 12-miler
          Conditions were horrible: 20+ mph wind, inch of rain, and below 50 degrees.
          Total Volume for Week: 40 miles

        • Participant
          peterthach28@yahoo.com on December 26, 2012 at 5:16 am #118846

          Monday: Easy 3-miler for recovery.
          Ate waaay too much..

        • Participant
          peterthach28@yahoo.com on December 26, 2012 at 3:42 pm #118848

          A.M: 6-miler easy run
          P.M: 10 minute WU of drills, ballistic stretching and light jogging,
          4×5 minutes at HARD tempo pace nearing 5k pace w/ 3 minutes jog in between
          Total volume: 10 miles

          Good day. Horrible weather. Merry Christmas, everybody!

        • Participant
          peterthach28@yahoo.com on December 27, 2012 at 8:47 am #118849

          A.M: 2 mile WU, ballistic stretching, A and B skips, 6x45m w/ 3 minute rest, 2 mile CD
          P.M: 6 miles easy, 6x200m at 1600m GP, static stretching and the Stick

          Distance work: 10 miles
          Neuromuscular Work: 1470 meters
          Total Volume: 10.9 miles

          Wasn’t a huge volume of sprints but definitely feeling fatigued mentally.
          Left hip flexor’s really tight and sore.
          *No access to weights for right now, on Christmas-New Years break.

          Don’t think I’d have enough left in the tank for weights..dead tired.

        • Participant
          peterthach28@yahoo.com on December 29, 2012 at 1:08 pm #118868

          Thursday: 5 minute WU, 15×1 minute tempo w/ 1 jog, 5 minute CD. Total Volume: 3 miles
          Friday:

          A.M: 6-miler, progression type run, *felt very strong with finish

        • Participant
          peterthach28@yahoo.com on December 31, 2012 at 5:58 am #118879

          Saturday: 9-miler, progression run

        • Participant
          peterthach28@yahoo.com on January 1, 2013 at 4:36 am #118890

          Sunday: Long ol’ 12-miler
          Total Volume for week: Just short of 54 miles, 53.9 miles.

        • Participant
          peterthach28@yahoo.com on January 1, 2013 at 5:45 pm #118893

          Distance Work:
          A.M: 4-miler in 30 minutes (Avg. 7:30)
          P.M: Resolution Fun Run! 1 mile WU, 2 mile race, 1 mile CD Fun 2-miler with the distance crew. THANKS, COACH!
          Total Volume for Day: 8 miles

          Strength Work:
          3×6 bench press with 130 lbs
          3×8 squats with 160 lbs
          3×8 overhead press with 65 lbs
          3×15 dumbbell bicep curls with 17.5 lbs

          Neuromuscular Work:
          4x45m with 4 minutes rest

        • Participant
          peterthach28@yahoo.com on January 4, 2013 at 9:14 am #118902

          Tuesday:
          A.M: 4-miler shakeout
          A.M. 4.4 miles tempo HARD

          *Ankle’s got a pretty bad bruise behind the heel from the tough, trail shoes.

          Wednesday: 4 miles easy
          3 miles at 7:30 average

          Thursday: 4.5 miles easy

        • Participant
          peterthach28@yahoo.com on January 9, 2013 at 4:11 pm #118907

          Last week total: 48 miles

          Monday: 1 mile WU, 200, 300, 400, 500, 400, 300, 200 at 800m GP w/ full recovery, 1 mile cool down

          Tuesday: A.M: 3 miles @ 6:25, 15 minutes of core
          P.M. 1.5 WU, 4×5 minutes at hard tempo pace, 1.5 CD with 5×20 second easy strides
          Total volume: 9 miles

        • Participant
          peterthach28@yahoo.com on January 13, 2013 at 6:04 am #118952

          Wednesday: 6 miles recovery 5×30 second strides
          Thursday: A.M: 3 miles @ 7:40. P.M: 14 minute WU, 2×10 minutes, 14 CD w/ 5×20 second strides
          Friday: 6 miles w/ 5×30 second strides
          Total for last three days: 18 miles

          *Outside of forefoot near pinky hurts. Ice. Very cold in northern California!

        • Participant
          peterthach28@yahoo.com on January 15, 2013 at 5:04 pm #118987

          Last week: 40 miles
          Monday: 1 mile WU, 8x400m, 1 mile CD
          Total: 4 miles

        • Participant
          peterthach28@yahoo.com on January 18, 2013 at 12:43 am #119007

          Tuesday: A.M: 4 miles at 7:30
          P.M: 1.66 mile WU, 2×1 mile repeats at tempo @ sub-6, 1.66 mile CD with 5×20 second strides.
          Total Volume: 9 miles

          Strength and Conditioning Work:
          stability – planks, side planks, single leg squats bodyweight, balancing on step up board
          contraction – crunches, hanging leg raises
          rotation – side twists with 45 lb bar
          back extensors – convential deadlifts with 135 lbs for 2×8

          Wednesday: A.M: 4.25 miles at 7:30
          P.M: 46 minute run with 7×30 second strides
          Total Volume: 10 miles

          Strength and Conditioning Work:
          Max Strength (Squats) – 1×5 @ 95 lbs, 1×5 @ 135 lbs, 1×5 @ 165 lbs, 1×5 @ 185 lbs

        • Participant
          peterthach28@yahoo.com on January 18, 2013 at 2:06 pm #119011

          A.M: 4.25 miles @ 6:20
          P.M: 1.5 mile WU, 20×60 second hard tempo @ 5K-2M, 1.5 mile CD
          Total Volume: 10 miles

          Strength and Conditioning Work:
          Crunches 2×1 minute w/ 45 second rest
          Hanging Leg Raises 1 minute
          Alternating Scissors 2×1 minute w/ 1 minute rest

          I’m tired. Scared as hell for the Calculus quiz tomorrow. English 11 AP’s rockin’. Mr. Stone’s one funny dude, the man loves his US History AP..and hates, hates Tom Brady.

        • Participant
          peterthach28@yahoo.com on January 19, 2013 at 6:15 pm #119017

          Easy recovery 5.5 miles.

          Strength and Conditioning Work:
          Max Strength
          Squats – 3×4 185 lbs
          Bench Press – 3×3 140 lbs
          Deadlift – 3×4 205 lbs
          Pull Ups – 3×5
          Seated Rows – 2×4 105 lbs

        • Participant
          peterthach28@yahoo.com on January 21, 2013 at 5:43 am #119028

          Saturday: Long Run – 10 miles

        • Participant
          peterthach28@yahoo.com on January 23, 2013 at 5:00 pm #119040

          Sunday: Off
          Last Week 50 miles

          Monday: 1 mile WU, 2x8x200m at 30-31 seconds w/ 2:30 recovery, 1 mile CD
          Total Volume: 4 miles

          Tuesday: A.M: 4 miles at 6:45
          P.M: 1.5 miles WU, 3×7 minutes at tempo. 1.5 miles CD with 5×20 second strides
          Total Volume: 10 miles

          Strength and Conditioning Work:
          2×1 minute crunches
          1 minute plank, 1 minute side plank (both sides), 1 minute plank
          2×1 minute hanging leg hang
          2×1 minute alternating leg scissors
          1 minute each side 35 lb kettlebell side pulls (?)

        • Participant
          peterthach28@yahoo.com on January 27, 2013 at 3:18 pm #119065

          Wednesday: A.M. 4 miles
          P.M. 6 miles
          Total volume: 10 miles

          Strength Work:
          Squat 2×4 185 lbs
          Bench 2×4 135 lbs
          Deadlift 2×4 215 lbs

          Thursday: A.M. 4 miles
          P.M: 15 minute WU, 14 x 1:30 mins w/ 45 secs rest, 12 minute CD; 6 miles
          Total Volume: 10 miles

          Core and Stability Work:
          2×1 min crunches
          2×1 min scissors
          2×1 min farmer’s walk with 53 lb kettlebells
          1 minute plank
          30 second side plank (both sides)

          Friday: A.M: 6 miles
          P.M: 4 miles

          Strength Work:
          3×4 squats 185 lbs
          2×4 bench press 135 lbs

          Saturday: Easy 6 miles *Glutes are SORE!

        • Participant
          peterthach28@yahoo.com on January 29, 2013 at 1:33 am #119075

          Sunday: 10 miles in 70 minutes
          Total Week Volume: 60 miles *HELL YEAH!

        • Participant
          peterthach28@yahoo.com on January 29, 2013 at 3:12 pm #119085

          Monday: 1.5 mile WU, 10×60 seconds @ 800m GP, 1 mile CD
          Total Volume: 5 miles

          Strength and Conditioning:
          circuit training – 3 x dumbbell bench press (15 lbs), 3 x bicep curls (15 lbs), 2 x military press (45 lbs), 1 x bent over bar rows (45 lbs), 1 x incline bench press (45 lbs), 1 x lat pull down (45 lbs)

          Those 60s at 800m GP hurt!

        • Participant
          peterthach28@yahoo.com on January 31, 2013 at 1:08 am #119097

          Tuesday: A.M: 4 miles at 7:40
          1.5 mile WU, 4×5 minutes HARD tempo, 1.5 CD with 5×20 second strides
          Total Volume: 10 miles

          Core and Stability Work:
          Deadbug 2×1 minute (arms with legs variation)
          Deadbug alternating 2×1 minute
          1 minute plank
          1 minute side plank
          1 minute plank

          Coming along very well!

        • Participant
          peterthach28@yahoo.com on January 31, 2013 at 12:44 pm #119107

          A.M: 4.25 miles easy
          P.M: 5 miles easy w/ 5×30 seconds strides
          Total Volume: 9.25 miles

          Max Strength Work:
          3×3 bench press with 140 lbs
          2×3 squat 185 lbs
          1×1 deadlift 205 lbs

          *Core’s sore! Those dead bug things are KILLER for lower core work.

        • Participant
          peterthach28@yahoo.com on February 1, 2013 at 6:50 pm #119113

          A.M: 4 miles
          P.M: 2 mile WU, 15×75 seconds w/ 45 rest @ HARD tempo, 1.5 CD
          Total Volume: 10.5 miles

          Core and Stability work:
          Plank party! 4:30 plank
          1 minute plank
          1 minute side (both)
          1 minute plank
          Deadbugs 2×1 minutes
          Side Twists w/ 10 lb plate 1 minute

        • Participant
          peterthach28@yahoo.com on February 2, 2013 at 12:45 pm #119120

          A.M: 3.4 miles
          P.M: 6.6 miles
          Total Volume: 10 miles

          Max Strength Work:
          3×4 squats 185 lbs
          3×3 bench 140 bs
          3×4 deadlift 215 lbs
          2×5 pull-ups
          1×3 seated row 105 lbs

        • Participant
          peterthach28@yahoo.com on February 5, 2013 at 2:23 pm #119144

          Saturday: Long Run – 12 miles @ 7:01
          Sunday: Easy 3
          Total Volume 50

          Monday: A.M: 1 mile WU, Rhythm Plyos
          P.M: 1 mile WU, 4x3x300m @ 48s avg. w/ 1 mile CD
          Total Volume: 5.25 miles

          Circuit: same as last week

        • Participant
          peterthach28@yahoo.com on February 10, 2013 at 4:28 pm #119177

          Tuesday: 2.5 miles WU, 4×5 minutes @ 5:45 Avg, 2 miles CD
          Total Volume: 7.5 miles

          Core and Stability Work:
          Same routine

          Wednesday: Easy 5 miles

          Thursday: 1.5 mile WU, 3x6x200m at 34s w. 46s rest, 1 mile CD
          Core and Stability:
          Same routine

          Friday: Easy 4

          Saturday: Long 11 miles

        • Participant
          peterthach28@yahoo.com on February 11, 2013 at 2:53 pm #119181

          Sunday: Easy 3
          Total Volume: 40 miles

        • Participant
          peterthach28@yahoo.com on February 19, 2013 at 5:46 pm #119290

          Last Week: 55 miles
          Monday: 1.5 mile WU, 2x5x350m w/ 3 minutes rest reps; 8 minutes set, 1.5 mile CD *Horrible workout..
          Total Volume: 5.3 miles

        • Participant
          peterthach28@yahoo.com on February 20, 2013 at 3:41 pm #119302

          Tuesday: Gave the Oregon Project Stability Routine a shot!
          https://www.runnersworld.com/race-training/oregon-project-stability-routine

          1.5 miles WU, 4×5 minutes tempo, 2 mile CD with 5×20 seconds strides

          Good ol’ tempo today!

        • Participant
          peterthach28@yahoo.com on February 22, 2013 at 1:50 pm #119315

          Wednesday: squats 4×5 135 lbs
          power cleans 1×5 95 lbs

          Thursday: 2 miles WU, 3×3 + 1 400m, 2 mile CD
          Total Volume: 7 miles

          Oregon Project Stability Routine again.

          Feeling great on the 1600m paced stuff! Excited for Saturday. Aiming for a goal of 4:35!

        • Participant
          peterthach28@yahoo.com on February 24, 2013 at 8:17 am #119344

          Ran a crappy race today..5:00.96

          Friday: Easy 5 miles
          Saturday: 2 miles WU, 1600m in 5:00, 3 miles CD

        • Participant
          peterthach28@yahoo.com on February 26, 2013 at 4:16 pm #119399

          Last Week: Thirty somethin’
          Monday:

          A.M:2 miles at 7:30

          squats 3×5 135 lbs
          bench press 3×5 95 lbs
          power clean 6×5 95 lbs

          P.M: 1.5 miles WU, 3x300m at 48s, 1 mile CD
          Total volume: 6.5 miles

          Right hip flexor and right hamstring are sore!

        • Participant
          peterthach28@yahoo.com on February 27, 2013 at 2:54 pm #119415

          Tuesday: Oregon Stability Project Routine
          P.M: 3 miles WU, 7 minutes x 3 tempo, 3 miles CD
          Total Volume: 9.6 miles

        • Participant
          peterthach28@yahoo.com on February 28, 2013 at 12:23 pm #119429

          Wednesday:
          A.M: 2 miles

          squats 2×5 135 lbs
          bench 1×5 95 lbs

          P.M: 3.5 miles w/ 6x100m strides at 1600m pace

          Total Volume: 6 miles

        • Participant
          peterthach28@yahoo.com on March 3, 2013 at 4:09 pm #119458

          Thursday: 1600m in 5:17, 800m in 2:09
          Oregon Core Stability

          Friday: Easy 4

          Saturday: 1600m: 4:56-4:57 800m: 2:07

          It’s good to be back..hamstring hurts!!

        • Participant
          peterthach28@yahoo.com on March 5, 2013 at 4:44 pm #119473

          Monday:

          Squats 4×5 135 lbs
          bench 3×5 95 lbs
          power cleans 3×4 95 lbs

          4.30 miles WU & CD, 2x9x200m 33.5 seconds Average, 46 seconds rest rep, 7 mins set
          Total volume: 7 miles

        • Participant
          peterthach28@yahoo.com on March 6, 2013 at 5:12 pm #119488

          Tuesday:
          Planks, Side planks, dead bug, dead bug starting w/ knees up, leg lowering

          2.5 miles WU, 8x300m, 3.5 miles CD
          Total Volume: 8 miles

        • Participant
          peterthach28@yahoo.com on March 9, 2013 at 12:30 pm #119516

          Wednesday: 5.2 miles easy
          Squats 3×5 135 lbs
          Bench 3×5 95 lbs
          Power Cleans 2×4 95 lbs

          Thursday:

          3 miles WU, 3×5 minutes tempo w/ 2 minutes rest, 2 miles CD
          Total Volume: 7 miles

          No strength work

          Friday: Easy 3 miles

          *Racing the 800m and 1600m tomorrow! Coming in as the 4th seed (?) for the half!

        • Participant
          peterthach28@yahoo.com on March 17, 2013 at 6:42 pm #119597

          I’m not dead just yet! There’s been a hitch in my stride that’s been developing the last few weeks..finally just broke me down during a workout. My entire left side just took a pounding. Coach was awesome enough to take me into see a physical therapist. Diagnosis was of a rotated pelvis; my left side poked out posteriorly and my right poked out anteriorly. I’ve been doing Muscle Energy Techniques and running only about 3-4 days out of the week as of now. But..great, great news: I just ran a seasonal best of 2:05 in the 800m today at the Marsh Creek Invite in Brentwood, CA..beautiful high school! Things are really looking up. Once I get this hitch fixed up..who knows what’ll happen! I haven’t been this excited in the longest time..God, track’s one helluva sport. Coach’s plan is to go back to what worked for us last year, knocking me back down to focus on speed with the 400m/800m double. The mile will come..we just gotta let the speed settle in. Short-to-long, baby! Short-to-long.

        • Participant
          peterthach28@yahoo.com on March 17, 2013 at 6:44 pm #119598

          Forgot to mention! Also tested for 1RM
          Bench Press: 165 lbs
          Squat: 210 lbs
          Deadlift: 275 lbs
          Power Clean: 140 lbs

          Vertical Jump: 22 inches..retested 23 inches! 2 inches up from 6 weeks ago.

        • Participant
          peterthach28@yahoo.com on March 19, 2013 at 6:53 am #119607

          Monday:
          1.5 miles WU, ballistic stretching, A, B, C Skips, Grapevine, light static stretching.
          2x9x200m w/ 46 seconds rest in between reps and w/ 7 minutes rest between sets avg. of 34s
          1 mile CD, static stretch, Muscle Energy for pelvis
          Total Volume: 4.75 miles

          *1600m pace is starting to feel a lot easier and the hitch in my stride’s just about gone!

        • Participant
          peterthach28@yahoo.com on March 20, 2013 at 8:27 am #119622

          Tuesday:
          2 miles WU, 8x300m at 800m pace Avg. 47s w/ 2 mins rest in between, 1.5 miles CD
          Total volume: 6.5 miles

        • Participant
          peterthach28@yahoo.com on March 21, 2013 at 10:53 am #119634

          Wednesday: Easy 45 minute run w/ 5×30 seconds strides
          Total Volume: 6.5 miles

        • Participant
          peterthach28@yahoo.com on March 22, 2013 at 2:35 pm #119641

          Thursday:
          2 miles WU, 5×3 minutes tempo (2.8 miles), 2 mile CD
          Total Volume: 6.8 miles

        • Participant
          peterthach28@yahoo.com on March 26, 2013 at 3:25 pm #119652

          Friday: Easy 6
          Saturday: Long 10-miler with the boys in 66 minutes
          Sunday: Rest

          Monday:
          A.M: 2 miles
          P.M: 2 miles WU, 10×60 seconds at 1600m pace w/ 60 seconds rest (2.5 miles?), 1.5 miles CD
          Total Volume: 8 miles

        • Participant
          peterthach28@yahoo.com on March 27, 2013 at 2:47 pm #119661

          Tuesday:
          A.M: Oregon Project Stability
          P.M: 2.5 miles WU, 2x6x200m average 30s w/ 2:30 rest reps 6 minutes set, 1.5 CD
          Total Volume: 5.5 miles

        • Participant
          peterthach28@yahoo.com on March 28, 2013 at 10:28 am #119666

          Wednesday: 4 miles eaaasy..First dual meet of the season tomorrow!

        • Participant
          peterthach28@yahoo.com on March 31, 2013 at 7:28 am #119681

          Tough day at the dual..so tired.
          Thursday:

          Open 400m: 55.XX hand time
          Open 800m: 2:08
          1600m pacing for teammate: 5:28
          3200m pacing for teammate: 12:02
          4×400 split: 55.XX hand time

          Friday: Easy 6 miles
          Plyos: 4x40m bounding for height, 4x40m bounding for distance, 3xRRLL, 2x20m double leg hops, 20×12 inch depth jumps

          Saturday: Long Run of about 12 miles

        • Participant
          peterthach28@yahoo.com on April 2, 2013 at 1:55 pm #119691

          Sunday: Off

          Monday:
          1×4 175 squat
          1×3 140 bench
          1×4 235 deadlift
          1×4 115 power clean
          1xmax pull ups

          2 miles WU, 2x9x200m avg 35s w/ 46 rest, 1.5 CD
          Total Volume: 5.75 miles

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