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Training Log Archive: mklimek

In the 31 days ending Jan 31, 2015:

activity # timemileskm+ft
  Road29 30:49:00 244.97(7:33) 394.24(4:41)
  Trail8 11:58:30 92.64(7:45) 149.08(4:49)
  Lifting7 4:40:00
  Pool12 4:25:00 32.79(8:05) 52.76(5:01)
  Treadmill3 4:15:00 39.42(6:28) 63.44(4:01)
  Circuit8 3:45:00
  Total41 59:52:30 409.82 659.53

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Saturday Jan 31, 2015 #

7 AM

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

LIttle shake out run before driving home from Boise.

Friday Jan 30, 2015 #

5 AM

Treadmill 1:35:00 [3] 14.62 mi (6:30 / mi)

10 min warm up, 3 x 2 mile w/ 3 min recovery (5:40/mile, 5:35/mile, 5:30/mile average on the last one (5:33 down to 5:25 for last 400)), 20 min tempo (5:40 average... 5:50 for first 4 mins, 5:45 for next 4 mins, 5:40 for next 4 mins, 4:35 for next 4 mins, 5:30 down to 5:25 for last 400 m)... 5 x :30 on (5:10/mile) w/ :30 easy.... work out felt pretty good had to do this workout on the treadmill at 5:30a since we are headed out of town for a concert this weekend... felt pretty good once I got going... the first mile was the most uncomfortable, mostly because I was still waking up I think... then towards the end of the tempo it became a grind, but was almost done... so that's always motivating. :)

Thursday Jan 29, 2015 #

9 AM

Trail 1:31:00 [3] 10.11 mi (9:00 / mi)

Nice trail run with Amanda
6 PM

Road (+ strides) 44:00 [3] 6.07 mi (7:15 / mi)

Wednesday Jan 28, 2015 #

7 AM

Road 1:12:00 [3] 7.07 mi (10:11 / mi)

Lifting 40:00 [3]

Circuit (pool circuit) 30:00 [3]

5 PM

Road 31:00 [3] 4.18 mi (7:25 / mi)

Tuesday Jan 27, 2015 #

7 AM

Road 1:20:00 [3] 12.31 mi (6:30 / mi)

http://connect.garmin.com/modern/activity/68409885...

15 tempo run (5:35 1st mile, 5:39 2nd mile, 5:40 rest of the run = 5:38/mile average)

5 x 2k
1st k (3:26), 2nd k (3:25) = 6:51 (5:31/mile ave)
1st k (3:25), 2nd k (3:27) = 6:52 (5:32/mile ave)
1st k (3:27), 2nd k (3:25) = 6:52 (5:32/mile ave)
1st k (3:26), 2nd k (3:23) = 6:49 (5:29/mile ave)
1st k (3:27), 2nd k (3:23) = 6:50 (5:30/mile ave)

5 x :30 hard (5:10/mile), :30 easy

Nice calm morning. Felt good. Nice to dig in and get after it on the 2ks.

Pool 20:00 [3] 2.35 mi (8:30 / mi)

Monday Jan 26, 2015 #

7 AM

Road (+ strides) 1:15:00 [3] 10.0 mi (7:30 / mi)

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

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

Sunday Jan 25, 2015 #

8 AM

Trail 1:50:30 [3] 16.24 mi (6:48 / mi)

Saturday Jan 24, 2015 #

8 AM

Trail 2:00:00 [3] 14.7 mi (8:10 / mi)

Nice, easy trail run... legs were defiantly a little sore from yesterdays workout, but it was really nice, warm and clear out... Running easy and enjoying the trail.

Friday Jan 23, 2015 #

9 AM

Road 1:02:00 [3] 10.33 mi (6:00 / mi)

http://connect.garmin.com/modern/activity/68080232...

15 min warmup, 7 miles (5:40 average) 5:34 40 34 44 45 45 44, 10 min cool down.... (17:25 5k, 35:19 10k)

I wouldn't say that I was completely impressed or happy with this workout, but I think it's good to have a reality check. Have to be able to run 5:45s comfortable, or at least on demand, in order to be able to do this for a half... or a full... It's a starting point though.

Pool 20:00 [3] 2.5 mi (8:00 / mi)

Thursday Jan 22, 2015 #

9 AM

Trail 1:20:00 [3] 10.43 mi (7:40 / mi)

Trail run on Meadow Camp along the Deschutes... quiet and not too crowded... Nice relaxed run. Legs feeling a little flat/heavy... maybe from massage yesterday?

Pool 20:00 [3] 2.5 mi (8:00 / mi)

Wednesday Jan 21, 2015 #

9 AM

Trail 1:20:00 [3] 10.0 mi (8:00 / mi)

Ran first half solo, 2nd half with Amanda... fun run, good company

Road 30:00 [3] 3.91 mi (7:40 / mi)

Circuit 30:00 [3]

Lifting 40:00 [3]

Tuesday Jan 20, 2015 #

9 AM

Treadmill 1:20:00 [3] 12.31 mi (6:30 / mi)

10 min warm up, 20 min 6/mile to 5:40/mile (5:50 ave), 5 x mile 5:40 5 30 27 24 all with 3 min recovery, 10 min cool down... felt really solid, didn't feel like I had to over extend myself, even the sub 5:30 miles felt controlled

Pool 20:00 [3] 2.5 mi (8:00 / mi)

Monday Jan 19, 2015 #

9 AM

Trail 1:22:00 [3] 10.7 mi (7:40 / mi)

Nice relaxed run through Shevlin Park

http://connect.garmin.com/modern/activity/67769569...

Circuit 30:00 [3]

Lifting 40:00 [3]

6 PM

Road 40:00 [3] 5.22 mi (7:40 / mi)

Sunday Jan 18, 2015 #

Road 1:45:00 [3] 14.65 mi (7:10 / mi)

Ran with Robbie for the middle 9 miles, He runs fast for some reason (sub-7 the whole time!?!) ... took it easy the rest of the way home.

Saturday Jan 17, 2015 #

8 AM

Road 1:30:00 [3] 11.25 mi (8:00 / mi)

First run that didn't notice soreness in quads... I think it's going to be ok!!

Friday Jan 16, 2015 #

8 AM

Road 1:35:00 [3] 15.0 mi (6:20 / mi)

http://connect.garmin.com/modern/activity/67494790...

10 min warm up, 10 miles at 6:00/mile average, 3 min recover, 2 x 2 min on @ 5:30/mile average, 10 min cooldown... first day this week that my quads felt like I was able to just stride out and run. They were still a little tight, but not painful like they have been, able to fun pretty comfortably downhill.

Was thankful to have Andrew out there helping me for the first half of this. Made it a lot easier to get through the wind and the little hill in our loop.

Finished with a 20 min shake out in the pool

Pool 20:00 [3] 2.5 mi (8:00 / mi)

Thursday Jan 15, 2015 #

7 AM

Road 1:20:00 [3] 10.67 mi (7:30 / mi)

+ strides. Legs still very tight, less painful though... starting to feel like they are coming around.

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

Wednesday Jan 14, 2015 #

7 AM

Lifting 40:00 [3]

Circuit 20:00 [3]

Pool 20:00 [3] 2.5 mi (8:00 / mi)

9 AM

Road 55:00 [3] 6.87 mi (8:00 / mi)

Easy run with Amanda, trying to get those legs to freshen up and feel better!
6 PM

Road 30:00 [3] 3.53 mi (8:30 / mi)

Easy group run

Tuesday Jan 13, 2015 #

8 AM

Road 1:18:00 [3] 11.0 mi (7:05 / mi)

http://connect.garmin.com/modern/activity/67284873...

10 min warmup, 20 min tempo (average 6:10/mile), 5 mins off, 4 x 1200m (5:34, 5:33, 5:42, 5:41/mile pace), 20 min cooldown

Quads are terribly sore, pretty much knew from the warm-up that this workout was not going to be what I wanted it to be... settled for a good effort and not digging myself any deeper into a hole than I already am.

To the pool to shake out for 25 mins directly after the workout.

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

Monday Jan 12, 2015 #

8 AM

Road 1:16:00 [3] 10.2 mi (7:27 / mi)

So sore from long run on Sunday. Down hill does not mix well with my quads

Circuit 30:00 [3]

Lifting 40:00 [3]

6 PM

Road 45:00 [3] 5.0 mi (9:00 / mi)

Sunday Jan 11, 2015 #

8 AM

Road 1:36:00 [3] 11.0 mi (8:44 / mi)

http://connect.garmin.com/modern/activity/67132120...

1700 ft of climbing all lost within a few miles... I just suck at down hill running and have the emergency brakes on the entire time, I think that's why it shreds my quads so much. Felt fine during the run, but would pay for this run for most of the week

Saturday Jan 10, 2015 #

12 PM

Road 1:30:00 [3] 13.0 mi (6:55 / mi)

http://connect.garmin.com/modern/activity/67047726...

Tried doing local 10k as first 10k of my 10 mile tempo, then straight into next 4 miles solo... Did 10k in 36:40 or so (5:55/mile?) with some hills... Finished 2nd over all by 5 or 10 seconds... Was nice too have company for the first half of the without. Next 4 miles slowed a little bit to over all average of 5:58/mile... Had company again for the last 2 x 2 mins in 5:45 average, then 5:15 for last 2 min piece

Friday Jan 9, 2015 #

8 AM

Trail 1:10:00 [3] 9.13 mi (7:40 / mi)

Decided to take it really easy today. Freezing fog =slick roads, do got onto the trail... Had a quick 30 min massage to help flush out the legs, drank a gallon of water and hoping that everything will be good to go tomorrow

Thursday Jan 8, 2015 #

8 AM

Trail 1:25:00 [3] 11.33 mi (7:30 / mi)

Run through town and then up in Shevlin, still some ice/snow along the river... but very pretty out. Clear blue sky! Hammies still feeling tight from the last couple of days... did some foam rollering last night, will do some more tonight and plan on taking it extra super easy tomorrow to freshen up heading into the workout Saturday.
10 AM

Pool 20:00 [3] 2.5 mi (8:00 / mi)

Circuit (Pool circuit) 25:00 [3]

Wednesday Jan 7, 2015 #

9 AM

Road 1:10:00 [3] 9.13 mi (7:40 / mi)

http://connect.garmin.com/modern/activity/66834802...

Mcminnville workout... cut short because I was lacking pop/speed... but what was done was pretty good quality. 10 min warmup, 35 mins @ 5:50/mile average (think it was worth a little better than that though with the wellness trail surface for part of it)... 3 min recovery jog, 2 x 2k w/ both at 5:34/mile average w/ 3 min jog btwn intervals, 5 min recovery then 5 x 2 min on, 1 min off in pool, 10 min cool down... was happy with the paces on the tempo and intervals, can certainly improve on this though... 9 weeks until the 15k champs

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

6 PM

Road 35:00 [3] 3.2 mi (10:56 / mi)

Tuesday Jan 6, 2015 #

8 AM

Road 1:20:00 [3] 10.43 mi (7:40 / mi)

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

Felt like I was dragging ass for some reason... maybe too much over the last couple days, Even felt really tight in my hips in the pool. Glad that I did get in the pool a bit to stretch/stride out... hopefully it will help for freshening up for tomorrow's workout.

Monday Jan 5, 2015 #

7 AM

Road 1:15:00 [3] 9.78 mi (7:40 / mi)

Lifting 40:00 [3]

Circuit (land special circuit) 30:00 [3]

6 PM

Road 40:00 [3] 5.22 mi (7:40 / mi)

Shouldn't have stuffed my face with potato chips just prior to running my double, my stomach felt better by the end of it though... nice easy run

Sunday Jan 4, 2015 #

8 AM

Road 1:45:00 [3] 13.7 mi (7:40 / mi)

lots of ice, but good company with kimber, andrew, baile's

Saturday Jan 3, 2015 #

6 AM

Road 40:00 [3] 5.0 mi (8:00 / mi)

Run before work... dark and slick, but it was 25 degrees!!! warm!!

Double after work in the day light once it warms up, hopefully the snow will be melting away throughout the day. :)
2 PM

Road 1:10:00 [3] 9.25 mi (7:34 / mi)

Friday Jan 2, 2015 #

8 AM

Treadmill 1:20:00 [3] 12.5 mi (6:24 / mi)

mile warmup, 2 miles @ 6:10/mile, 2 miles @ 6:07, 2 miles @ 6:03, 2 miles @ 6:00, 2 miles from 5:55 down to 5:40/mile for total of 10 miles, 10 min cool down, 25 mins in the pool to shake out, focusing on opening hips... was still not feeling awesome following new years, but it was ended up making me feel a lot better after I got to run and move around a bit. Felt very controlled and comfortable for the first half, and really pretty good for the second half as well... would like to be doing these workouts on land if the weather ever comes back around!!

Pool 25:00 [3] 2.94 mi (8:30 / mi)

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