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Training Log Archive: mklimek

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  Road12 10:15:00 64.09(9:36) 103.14(5:58)
  Pool16 9:40:00
  Treadmill8 6:20:00 7.14 11.49
  Lifting8 4:50:00
  Trail4 3:30:00 21.79(9:38) 35.06(5:59)
  Foam Roller11 3:00:00
  Circuit11 2:22:00
  Stretching2 1:15:00
  Total42 41:12:00 93.02 149.69

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Thursday Feb 28, 2013 #

6 AM

Treadmill 1:00:00 [3]

15 warmup, 5 x 4 minutes hard, 2 minutes easy, 15:00 cooldown. Focused on going progressively harder on each interval. Knee felt good. Good effort.

Foam Roller 10:00 [3]

3 PM

Road 47:00 [3] 4.5 mi (10:27 / mi)
shoes: Aegis X

Ran with MVHS team easy.

Lifting 30:00 [3]

Wednesday Feb 27, 2013 #

6 AM

Road 1:00:00 [3] 8.7 mi (6:54 / mi)

Good run in the morning solo. Body felt good, knee got a little tight toward the very last 10 minutes of the run. Not painful, just a little tight. Moving pretty good and started looking at watch last ten or fifteen minutes of the run.... it's called getting back in shape i guess. :)

Tuesday Feb 26, 2013 #

6 AM

Treadmill 1:00:00 [3]

15:00 warmup, 6 x 3:00 hard/1:00 easy, 15:00 cooldown. Knee felt good, solid effort.

Foam Roller 10:00 [3]

5 PM

Treadmill (elliptical) 30:00 [3]

easy double

Circuit (Abs) 7:00 [3]

In the pool

Stretching 15:00 [3]

Monday Feb 25, 2013 #

6 AM

Pool 30:00 [3]

Circuit (Pool circuit) 15:00 [3]

4 PM

Trail 25:00 [3] 3.12 mi (8:01 / mi)

Ran with MVHS team easy.
5 PM

Treadmill 50:00 [3] 7.14 mi (7:00 / mi)

I was cold from running/standing at practice at MVHS so I didn't want to go back out in the wind and cold and decided to run on the treadmill. Knee was a little sore by the end so let an hour run just be a 50:00 run.

Did 20:00 easy (7:20), 10:00 @ 6:45 and 10:00 @ 6:35, then the last 10:00 back at 7:20. Felt good to mix it up, it didn't feel bad or weird to run a little harder either.

Lifting 30:00 [3]

Foam Roller 15:00 [3]

Sunday Feb 24, 2013 #

Treadmill (Elliptical) 1:00:00 [3]

15:00 warmup, 6 x 3:00 w/ 1:00 off, 15:00 cooldown

Saturday Feb 23, 2013 #

Road 1:00:00 [3] 8.0 mi (7:30 / mi)

Not feeling 100%. Knee a little sore, but mostly terrible stomach pain. Managemable for first 40 minutes and a big struggle for the last 20 minutes. Still glad to be running. :) Did the first 25 minutes with Jake... he is a trooper. :)
3 PM

Foam Roller 10:00 [3]

before and after run

Friday Feb 22, 2013 #

6 AM

Treadmill 55:00 [3]

15:00 wu, 8 x 2:00 on, 1:00 off, 15:00 cd.... knee felt fine. started moderate effort on the on intervals and worked up to all out on the last two. Knee felt good as long as I mentally made an effort to use my quads to stabilize and "activate" my knee throughout the workout, instead of locking it out and being lazy

Foam Roller 15:00 [3]

Thursday Feb 21, 2013 #

6 AM

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis X

Ran with Natalie. Knee felt the best it has in MONTHS! maybe a light in this endless tunnel? She did a good workout the day before so we kept it controlled. But felt comfortable. Knee @ 80% maybe? Wouldn't dare think about a stride, but an running without constantly thinking about my knee with work just fine :)

Foam Roller 20:00 [3]

before and after run, in the evening
4 PM

Lifting 30:00 [3]

Circuit 40:00 [3]

PT appointment, with massage and drills and form work

Wednesday Feb 20, 2013 #

6 AM

Treadmill 50:00 [3]

15:00 wu, 10 x 1:00 on, 1:00 off on elliptical, 15:00 cd... knee felt fine through most this workout, had to adjust stride on the cooldown because a little irritated.

Foam Roller 30:00 [3]

before and after workout, in the evening also

Tuesday Feb 19, 2013 #

6 AM

Pool 40:00 [3]

Circuit 10:00 [3]

3 PM

Road 25:00 [3] 3.33 mi (7:30 / mi)
shoes: Aegis X

Ran with Logan on the first day of practice at MVHS. It was a nice run along the canal. Easy run, but knee was still sore and became increasingly tight towards the end of the run.
C • Ugh!!! Fn knee!! 1

Foam Roller 20:00 [3]

Monday Feb 18, 2013 #

6 AM

Pool 1:00:00 [3]

Circuit 10:00 [3]

3 PM

Lifting 30:00 [3]

Foam Roller 20:00 [3]

Sunday Feb 17, 2013 #

8 AM

Trail 1:20:00 [3] 10.67 mi (7:30 / mi)
shoes: Aegis X

Trail run that ended up having quite a bit of snow and ice on the route. Felt ok until the trail became rutted out because the bike tracks were frozen solid, and then the road turned into a sheet of ice, and then there was an extended down hill... all in all the knee felt pretty good, best for the middle section of the run and then became increasingly sore over the last ten minutes or so... but had to get home.

Foam Roller 20:00 [3]

Saturday Feb 16, 2013 #

9 AM

Pool 1:00:00 [3]

Friday Feb 15, 2013 #

Road 48:00 [3] 6.55 mi (7:20 / mi)

Thursday Feb 14, 2013 #

6 AM

Circuit 10:00 [3]

Pool 1:00:00 [3]

6 PM

Lifting 40:00 [3]

Wednesday Feb 13, 2013 #

6 AM

Road 30:00 [3] 4.0 mi (7:30 / mi)

Knee was better, but still somewhat painful. Kind of went in waves where it felt a little better and then a little worse, but never got terribly painful.

Foam Roller 10:00 [3]

Tuesday Feb 12, 2013 #

Trail (Walking) 45:00 [3] 4.0 mi (11:15 / mi)

Pool 30:00 [3]

Monday Feb 11, 2013 #

Road (Walk) 1:00:00 [3] 6.0 mi (10:00 / mi)

Pool 30:00 [3]

Stretching (Yoga) 1:00:00 [3]

Lifting 40:00 [3]

Sunday Feb 10, 2013 #

Road (Walk) 45:00 [3] 3.0 mi (15:00 / mi)

Pool 30:00 [3]

Circuit 10:00 [3]

Saturday Feb 9, 2013 #

Trail (Walking) 1:00:00 [3] 4.0 mi (15:00 / mi)

Friday Feb 8, 2013 #

6 AM

Pool 30:00 [3]

Thursday Feb 7, 2013 #

6 AM

Circuit 10:00 [3]

7 AM

Pool (lap swim) 30:00 [3]

6 PM

Road (walking dog) 50:00 [3] 3.33 mi (15:00 / mi)

Wednesday Feb 6, 2013 #

6 AM

Pool (lap swim) 30:00 [3]

6 PM

Lifting 45:00 [3]

Tuesday Feb 5, 2013 #

Circuit 10:00 [3]

Treadmill 15:00 [3]

Road (walk w/ dog) 1:10:00 [3] 4.5 mi (15:33 / mi)

6 AM

Pool (lap swim) 30:00 [3]

Monday Feb 4, 2013 #

Lifting 45:00 [3]

Road (walking dog) 1:00:00 [3] 4.0 mi (15:00 / mi)

Circuit 10:00 [3]

6 AM

Circuit 10:00 [3]

Pool (lap swim) 30:00 [3]

Sunday Feb 3, 2013 #

6 AM

Pool (lap swim) 30:00 [3]

Saturday Feb 2, 2013 #

Pool (lap swim) 30:00 [3]

Friday Feb 1, 2013 #

6 AM

Pool (Lap swim) 30:00 [3]

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