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Training Log Archive: mklimek

In the 30 days ending Apr 30, 2013:

activity

time

miles

+ft

Road

23:58:00

196.54

(7:19)

316.3

(4:33)

Lifting

6:35:00

Trail

6:25:00

51.83

(7:26)

83.42

(4:37)

Track Workout

5:05:00

42.52

(7:10)

68.43

(4:27)

Pool

3:45:00

Circuit

2:35:00

Treadmill

1:15:00

10.25

(7:19)

16.5

(4:33)

Race

1:15:00

13.0

(5:46)

20.92

(3:35)

Foam Roller

10:00

Total

51:03:00

314.14

505.56

2:45

0:00

» now

Tuesday Apr 30, 2013 #

6 AM

Road 1:15:00 [3] 11.11 mi (6:45 / mi)

10:00 warmup, 10 x 3:00 on w/ 2:00 recovery, 15:00 cooldown.

averaging 5:30/mile pace for 3:00 pieces, definately felt easier as the workout went on, felt really stiff at the beginning of the workout, not very fluid running form for the first half, trying to hard to force it and not relaxing... plus it was 20 degrees and there were frozen patches so that made me a little nervous and not totally relaxed running... oh Bend.

I did a few of the 3:00 pieces on a course I knew was 800m to see what the pace was at and went through 800m around 2:45ish, so about 5:30/mile pace.

3 PM

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

Easy run with hs team.

Monday Apr 29, 2013 #

6 AM

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

Legs feeling a little sluggish again... but felt better as the run went.

5 PM

Lifting 45:00 [3]

Circuit (Half circuit) 20:00 [3]

The circuit actually felt pretty good day, Felt a little bounce and energy... it was nice.

Sunday Apr 28, 2013 #

3 PM

Road 1:30:00 [3] 12.27 mi (7:20 / mi)

Saturday Apr 27, 2013 #

9 AM

Road 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Aegis X

At the coast for Scott's birthday weekend: 20 min warmup, 7 x 3:00 on, 2:00 off at a hard effort, 20:00 cooldown... felt like I was moving much better than Thursday. Nice to just run hard. :)

Friday Apr 26, 2013 #

6 AM

Pool (DWR) 30:00 [3]

Tired. Frustrated.

Lifting 45:00 [3]

Thursday Apr 25, 2013 #

6 AM

Road 1:20:00 [3] 10.91 mi (7:20 / mi)
shoes: Aegis X

Ran down to the old mill and then measured the mile around the old mill trail, turned into a longer warmup (3ish miles?) Course was a little hilly and had about four 90 degree turns that slowed it down a little and it was pretty blustery.... however, it was just a slow workout... not good at all....
5:35/mile, 3:00 recovery, four miles around 6:00/mile, a 5:46 mile then a 5:48 mile... yikes.... just felt really tired and mentally not ready to go... but got through it and ran a 20 minute cooldown back up the hill to my home.

Wednesday Apr 24, 2013 #

6 AM

Pool (DWR) 40:00 [3]

Very tired... got in the pool.

Lifting 45:00 [3]

6 PM

Road 45:00 [3] 6.14 mi (7:20 / mi)
shoes: Aegis X

Ran with Scott once I got home from the meet, and standing at the meet for hours.

Circuit 25:00 [3]

Tuesday Apr 23, 2013 #

6 AM

Road 1:15:00 [3] 10.23 mi (7:20 / mi)
shoes: Aegis X

10 minute warmup, 20 minute tempo. I wanted to run this tempo at 5:40 to 5:45 because it was so short, the GPS watch was reading at 6:03, 5:56, 5:53.... I really felt like it was faster than that so I mapped it out, measured out to a 5:35/mile average... so it was probably somewhere between the two, call it 5:45. :) Did the 3 minute pieces around 5:20 to 5:30/mile pace. Felt good, the tempo was definitely a hard effort.

3 PM

Road 38:00 [3] 4.0 mi (9:30 / mi)

Ran with the team easy.

Monday Apr 22, 2013 #

6 AM

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

Easy run to Shevlin Park. Felt good.

3 PM

Track Workout 20:00 [3] 2.86 mi (7:00 / mi)
shoes: Aegis X

Did second set of the workout with the HS kids, 5 x 400m

Road 50:00 [3] 6.67 mi (7:30 / mi)
shoes: Aegis X

Ran to and back from the Boston Memorial Run in Bend.

Sunday Apr 21, 2013 #

Trail 1:25:00 [3] 11.59 mi (7:20 / mi)
shoes: Aegis X

Ran at home in Phoenix. Felt good, it was sunny, really nice run.

Saturday Apr 20, 2013 #

6 AM

Track Workout 1:25:00 [3] 12.14 mi (7:00 / mi)

10:00 warmup, 5:27/mile, 3:00 recover, 3 miles @ 5:50ish on the way out, 5:45ish on the way back, 3:00 recover, 2 x miles @ 5:29/mile, 3:00 recovery, 5:25/mile, 25:00 cooldown.... ran this at lower elevation at home prior to Crater Classic Meet. Amanda Phillips did the same workout minus the first mile. She did run with me for the first 800m and then jumped back in for the last 400m of the final mile, the rest I did solo... still some extra motivation getting chased around. :)

Felt pretty good though, didn't feel topped out, actually pretty comfortable for a majority of it.

Friday Apr 19, 2013 #

6 AM

Trail 1:00:00 [3] 8.18 mi (7:20 / mi)

3 PM

Road 35:00 [3] 4.38 mi (7:59 / mi)

Thursday Apr 18, 2013 #

3 PM

Road 1:15:00 [3] 11.11 mi (6:45 / mi)

Today kind of turned into a strange workout... Jumped into the HS workout to help the girls out and to warm up. Did 4 x 400 on, 200 off @ :78, then warmed up/down and helped a friend with their mile repeats on the road: 5:27, 5:35, 5:37, 5:35 with 3:00 easy btw, then added on my own workout and did 2 x 4:00 @ 5:42 with 3:00 easy, Was really fun to just go run hard and play.

Wednesday Apr 17, 2013 #

6 AM

Pool (Deep Water Run) 50:00 [3]

Tried to get after it in the pool for a solid effort.

Circuit (Pool Circuit) 20:00 [3]

5 PM

Trail 50:00 [3] 6.82 mi (7:20 / mi)

Easy Run with Scott. It was very nice out and felt good to get on some trails. :)

Lifting 45:00 [3]

Tuesday Apr 16, 2013 #

6 AM

Treadmill 1:15:00 [3] 10.25 mi (7:19 / mi)

There was too much snow and ice to do this outside without potentially hurting myself so I did this on the treadmill: 35 minute tempo (first 5 mins at 6:07, next 10 minutes @ 5:58, next 5 minutes @ 5:55, next 5 @ 5:50, next 5 @ 5:45, last 5 @ 5:40) to average around 5:50ish. 3 minutes off then 5 x 1:00 hard, 1:00 easy.... starting at 5:25/mile pace and working down to 5:10/mile pace on the last one.

Felt good... would rather be outside than stuffy inside, but atleast I got the workout in. :)

Monday Apr 15, 2013 #

6 AM

Pool (Deep Water Run) 45:00 [3]

Circuit (Pool Circuit) 20:00 [3]

3 PM

Road 40:00 [3] 5.33 mi (7:30 / mi)

Lifting 45:00 [3]

Sunday Apr 14, 2013 #

3 PM

Road 1:20:00 [3] 10.91 mi (7:20 / mi)

Saturday Apr 13, 2013 #

8 AM

Race (Pear Blossom) 1:15:00 [3] 13.0 mi (5:46 / mi)

58:08 for 10 miles. 17:27 through 3 miles, 29:15 through half, 40:40ish through 7 miles. Windy on the way out so I sat the shoulder of a gentlemen and was patient until the turn around and tried to make up for it on the way back. Felt like I was pushing but still in control the whole way. Averaged 5:48/mile.

Friday Apr 12, 2013 #

3 PM

Road 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Aegis X

Shake out with the high school team. IT b got a little tight on the left, felt a little tweak but I think I just need to stretch it out.

Thursday Apr 11, 2013 #

6 AM

Track Workout 1:15:00 [3] 10.47 mi (7:10 / mi)

Did the workout early again and was a little surprised that COCC had already turned on their overnight sprinklers when it's 25 degrees out in the morning. First two lanes were a little icy, but not too bad. :)

5:52, :44, :42, :42, :43, :41

Could have done more, but I didn't want to get to greedy with a race on Saturday. Had to work a little at the last one. Also had a HS track meet in the afternoon and knew I would be standing/running around for 4+ hours

Wednesday Apr 10, 2013 #

6 AM

Trail 1:00:00 [3] 8.18 mi (7:20 / mi)

Ran out and back on the trails above the athletic club

Road 40:00 [3] 5.45 mi (7:20 / mi)

Easy run with Scott.

Lifting 40:00 [3]

Tuesday Apr 9, 2013 #

6 AM

Road 1:15:00 [3] 10.71 mi (7:00 / mi)

35 minute tempo (around 6:00/mile again... ugh) and 5 x 2:00 hard with 1:00 recovery.... tried to push the tempo down to 5:45/mile so was a little tired for the 2:00 surges but made a special effort to take the 2:00 hard.

Good effort

3 PM

Road 20:00 [3] 2.0 mi (10:00 / mi)

Short relays and small run with HS team.

Monday Apr 8, 2013 #

6 AM

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

4 PM

Trail 40:00 [3] 4.71 mi (8:30 / mi)

Short run with team

Lifting 40:00 [3]

Circuit 20:00 [3]

Sunday Apr 7, 2013 #

3 PM

Road 1:10:00 [3] 9.55 mi (7:20 / mi)
shoes: Aegis X

Did the workout... but it was ugly and slow. Very tired from the weekend and not sleeping and being cold and wet for two days straight. It was windy and I was not mentally ready for this workout, but I got it done.

Saturday Apr 6, 2013 #

6 AM

Trail 50:00 [3] 6.9 mi (7:15 / mi)

Ran on the McKenzie trail with the MVHS team. They were a little excited so we were running pretty hard, it was a lot of fun but i only had a few hours of sleep on the gym floor at our over night meet.

2 PM

Trail 40:00 [3] 5.45 mi (7:20 / mi)

Went for a second run in Eugene on Pre's trails between the 1500s and 800s at the meet at U of O. Felt good to move around.

Friday Apr 5, 2013 #

6 AM

Track Workout 1:20:00 [3] 11.43 mi (7:00 / mi)

Got up and did the work out before we left for the overnight meet at McKenzie HS. I had intended to do 2 @ 6:00, 2 @ 5:50, 2 @ 5:40 if I could. It has been VERY windy this week but the wind had calmed down to around 15 to 20 mph rather than the 40 mph gust from the day before and I was feeling good after an easy day to recover.

Went out at what I thought was 6:00/mile and it turned out to be 5:52/mile. So I decided that 5:50/mile would be ok... that turned out to be 5:44/mile. So I decided to back it off on the next one back closer to 6:00/mile... but it turned out to be 5:42... all in all the 7 x mile ended up at:

5:52, :44, :42, :43, :42, :41, :38

Was happy with this workout. :)

Thursday Apr 4, 2013 #

Track Workout 45:00 [3] 5.63 mi (8:00 / mi)

Very tired... Still have not hired another receptionist at work so I am doing the work of two people and it's hard to go 100 mph all day... just needed a day off. Just ran easy with the HS team.

Wednesday Apr 3, 2013 #

6 AM

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

Legs are so stiff and tired. Took it very easy and loosened up as the run went. Hip is getting tight, which makes my knee tight. Will foam roll lots tonight.

3 PM

Pool (Deep Water Run) 30:00 [3]

Lifting 45:00 [3]

Circuit 25:00 [3]

Tuesday Apr 2, 2013 #

6 AM

Road 1:15:00 [3] 10.98 mi (6:50 / mi)
shoes: Aegis X

I keep going back and forth between two evils; This time I tried doing the workout at 6:00a but it's difficult to get moving and it takes me a while to get going, I have also been doing workouts after work and practice, but then I am worn out mentally and physically a little but more awake, I don't know which is better.

Anyway, 10:00 warmup, 35 tempo (average 6:13/mile with :30 surge every 6 minutes and the final :30 as well around 5:45/mile... according to GPS the miles went 6:18, 6:14, 6:09, 6:14 (hilly bit), 6:09, however when I map it out it comes out closer to 6:00) Either way it was a good effort. Did 6 x 2:00 hard, 1:00 easy to finish with hard between 5:30-5:55/mile.

I really need to get these efforts closer to 5:45/mile if I want to race to a 1:15 half... or faster. I don't know how to do it though. I feel like I am pushing myself but I am stuck at 6:00 pace all the time. I feel like I have plateaued. What do I do to fix it?

5 PM

Road 45:00 [3] 5.93 mi (7:35 / mi)
shoes: Aegis X

Legs are so dead. Ran very easy with scott.

Foam Roller 10:00 [3]

Monday Apr 1, 2013 #

6 AM

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

Still a little tired and sore. Will not stay up after midnight two nights in a row again. Not worth it. It takes a week to catch back up. Need new shoes, my knees and shins and hips are all getting achey. I get paid Friday, so this weekend I will get fresh kicks.

Circuit (Land) 25:00 [3]

Why in the hell do my legs always feel so stiff and tight? I swear there was a time when I could do a stride or jump without feeling like I was going to pull a muscle or my leg was going to give out. It feels like my legs are very stiff, the range of motion is very limited, and they don't react very well, I don't know how else to explain it.

6 PM

Pool (Deep Water Run) 30:00 [3]

Felt very good on my legs and back to get in the pool and stride out.

Lifting 45:00 [3]

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