Training Log Archive: zerfasIn the 30 days ending Nov 30, 2007:
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Friday Nov 30, 2007 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Thursday Nov 29, 2007 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
Wednesday Nov 28, 2007 #
Yard work 20:00 [1]
yard clean up.
Rowing warm up/down 20:00 [1]
warm up before weightlifting.
Weightlifting 1:20:00 [2]
did some balancing drills, lots of plyos that used a weighted ball that mostly works the legs and the arms to a lesser degree. also woodchops, worked hip flexors, shoulders with weights.
Running 42:30 [1] 5.5 mi (7:44 / mi)
after the weightroom ran ended up feeling fine legs were not heavy at all started with daylight and finished in the dark.
Tuesday Nov 27, 2007 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Monday Nov 26, 2007 #
Weightlifting 40:00 [2]
all the time to lift before the gym closed. Did leg extension, leg curl, leg press, row, compound row, lat pull down, triceps, bicep curls, calf extension, hip extension, flys plus more. no ab work to let it heal more.
Sunday Nov 25, 2007 #
Running 1:06:00 [1] 8.0 mi (8:15 / mi)
ran some on packed gravel and since this was so crowded changed to trails.
Hiking 45:00 [1]
off trail mostly walking a little running no idea how much distance covered. Rather dark by the time I finished.
Yard work 30:00 [1]
raking leaves.
Saturday Nov 24, 2007 #
Running 1:48:00 [1] ** 14.0 mi (7:43 / mi)
ran around Antietam Battlefield with a map running on roads and trails. Ran on parts that were unmapped. great way to see everything since I went places cars could not go. abs still bothering me, but who would get it at this pace. glad I skipped the race with some many in the area can always find one next week. incredibly hungry at the end so my pace faded a bit.
Weightlifting 10:00 [1]
push ups, hip raises and other leg exercises. No sit ups hoping to heal this, but does not feel any better after one week. maybe time for vitamin I?
Friday Nov 23, 2007 #
Yard work 30:00 [1]
raked leaves.
Running 48:00 [1] 6.0 mi (8:00 / mi)
Thursday Nov 22, 2007 #
Hiking 3:10:00 [1] 11.0 mi (17:16 / mi)
hiked some easy trails with my brother and his kid. Nice weather in the beginning and later had winds with rapidly dropping temperatures. did not get back to the car until well after dark.
Wednesday Nov 21, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 40:00 [2]
did pec flys, one legged leg extension, balance exercises, 40 push ups, because my abs are sore from the other day avoided all such exercises, lat pull down, tricep pull down, single leg press, calf raises, exercises for my gluts, lifting for my wrist and forearm, bicep curls plus some other stuff.
Monday Nov 19, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 25:00 [2]
Did lat pulls downs, leg extension, leg press, calf extension, bicep curls, push ups,sit ups, planks, hip raises, triceps, pec flies and some other stuff.
Yard work 20:00 [1]
raking leaves.
Sunday Nov 18, 2007 #
Shooting 1:30:00 [1]
shot incredibly well prone hitting 40 for 40. Not so well at standing since some high powered shooters started. Shot 150 rounds.
Running 1:12:00 [1] 9.0 mi (8:00 / mi)
ran some on trail, but mostly road. by the time I finished to late for the gym.
Weightlifting 15:00 [2]
Did some sit ups, push ups, leg lifts, worked the quads and other coordination exercises.
Saturday Nov 17, 2007 #
Running 39:00 [1] 5.0 mi (7:48 / mi)
Planned to run the Cranberry Crawl 5K just left the house a little too late so when I arrvied at the park I could not find a parking spot. Parked some distance away and went out for training. Just as I was putting on my sneakers saw Tim pass by. Ran beyond the 10K turnaround point in a park running through some fields and returned. Plan to try the MCRRC 5 mile race next week. Ran out slow in 21 mins returning in 18 did not think it dropped that much elevation on the way back.
Shooting 1:00:00 [1]
the range stayed open a little extra for a few of us to practice. shot 115 rounds. shot really well prone hitting 40 out of 40.
Thursday Nov 15, 2007 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Ran to the low key 5K race near by just when I arrived the race it had been cancelled because it was "too leafy." Ran on my own for this mileage.
Wednesday Nov 14, 2007 #
Shooting 1:10:00 [1]
all the more time to practice. This time I had the range entirely to myself. Shot 110 rounds. Did really well. At first shooting standing missed the first five, but after that hit 55 out of 60.
Rowing 12:00 [2]
warm up before lifting.
Weightlifting 1:40:00 [2]
did a lot with legs which have seen an improvement in two weeks. had the usual problems with my right arm in which the pec is sore from all of the shooting so some lifts are really tough and as long as I don't need to use this muscle the arms seem to be equal in ability.
Running 39:00 [1] 5.0 mi (7:48 / mi)
WIth the shorter day tough to get a run in with daylight. Ran in some places that are rather dark, but could still move along well. Ended with 8 X 50 m strides in a field that was also being used by a kid running program with MCRRC. very dark at this point so this was the only safe place to do strides. legs felt good even with all of the lifting.
Tuesday Nov 13, 2007 #
Running 48:00 [1] 5.0 mi (9:36 / mi)
all I found on this run was a metro card for $2.65.
Core Training 10:00 [1]
sit ups, push ups and other odds and ends exercises.
Monday Nov 12, 2007 #
Yard work 30:00 [3]
time to start cleaning the yard up a bit. Raked up some leaves, bagged up for pick up.
Biathlon 40:00 [2] 5.0 mi (8:00 / mi)
ran each mile with more effort around 7:00 mins/mile. Time also for shooting in which I have to get back into the range and shoot. shot three times prone and two times standing. Shot 3 out of 5 for the first four times and on the last time shot 4 out of 5. not totally sure how long I take to shoot, but I think I am a little faster. Did not have any of the good or high priced ammo with me so only shot with the cheap stuff.
Shooting 1:20:00 [3]
after doing all of the running spent more time shooting. range very crowded so some of us got to go on the other range so less people.
Sunday Nov 11, 2007 #
Running 2:20:00 [1] 15.0 mi (9:20 / mi)
ran about two thirds of this on trails and at the end to add mileage ran on the roads. somebody else on the run heard me talking that I could shoot and he suggested to me that I try this sport were you shoot and run. ran very easy early to stay with others, but later on they got in front of me on the rocky down hill sections. Added other mileage on the road so never saw them again until we had the eating part of the run.
Weightlifting 1:00:00 [2]
Saturday Nov 10, 2007 #
Shooting 1:10:00 [1]
shot 130 rounds. No time to run today just too much to do.
Note
Last day of steroid use.
Friday Nov 9, 2007 #
Note
Ranked 14th in the 40-44 age division by only having two races that were training runs for the biathlon. Ended up ranked in front of a couple of people that I was always behind in previous rankings. the confusion with my age comes from MCRRC using your age as of January 1st and with a birthday early in the year I am actually one year older.
Running 1:02:00 [1] 8.0 mi (7:45 / mi)
just to make the run more difficult ran with a package that needed to be mailed for the first two miles.
Thursday Nov 8, 2007 #
Running 30:00 [1] 4.0 mi (7:30 / mi)
ran to the gym and back.
Weightlifting 25:00 [2]
improved in some of the lifts. tried to work my gluts some plus the shoulders.
Shooting 1:00:00 [1]
shot 125 rounds.
Wednesday Nov 7, 2007 #
Running 1:09:00 [1] 9.0 mi (7:40 / mi)
felt really good ended up running the early miles around 7:30 pace and decided to slow it a bit. ended up running further then planned so almost did not get home fast enough to make it to work on time.
Tuesday Nov 6, 2007 #
Running 30:00 [1] 4.0 mi (7:30 / mi)
ran to the gym and back.
Weightlifting 25:00 [2]
all the more time to lift. had a massage last night plan to shoot this eve. my shoulder felt really good so had equal ability with the upper body.
Shooting 50:00 [1]
the range stayed open a little later for a few of us that wanted to get some extra training time. Shot very poorly prone so switched to standing and this wen poorly when somebody else was shooting an assault rifle. At over $1 per round how many can you shoot? after that INCREDIBLY better enough to get the men beside me shooting to shut up and concentrate on their shooting. Shot 100 rounds.
Sunday Nov 4, 2007 #
Shooting 1:15:00 [1]
shot 150 rounds. Shot sets of five rounds faster taking longer breaks between sets of four. worked better for me plus the range was fairly quiet.
Running 34:00 [1] 4.0 mi (8:30 / mi)
easy trail run. wanted to lift weights also so just ran this. recovered well from yesterday.
Weightlifting 1:30:00 [2]
did lots of stuff including balance, core and glutes. tried this new gym ball thing that really gave a good core workout.
Saturday Nov 3, 2007 #
Running 3:04:00 [1] 17.0 mi (10:49 / mi)
ran point to point starting on Route 40 on the AT trail and ending in Warrenton. Took one wrong turn and added two miles. the trail was not well blazed in one part so kept running since the trail section was fast realized I made a mistake and ran off trail to get back on the AT. Also added difficulty when other used the fire road with pavement to run for two miles just like in the race were as I stayed on the trail through a difficult section. Stopped at an overhang to enjoy the view. Parts rather rocky so slow other places just packed dirt which was fast for me. Switch backs at the end to drop all of the elevation gain throughout the run. Never fell and ran comfortably the whole way. Actually had people to run with which helps. The distance run is an estimate I think the real number is between 16.5 and 17.5 will check later on a map.
Friday Nov 2, 2007 #
Shooting 1:20:00 [1]
shot 150 rounds.
Thursday Nov 1, 2007 #
Running 54:00 [1] 7.0 mi (7:43 / mi)
ran well and felt really good. Ended up running one mile in 7:10; did not realize I was this quick. Lost time in dark areas and crossing a couple of streets, but the effort was still there. decided to skip the sprints at the end.
Note
Latex allergy. Had another reaction this time so severe had to begin steroids. This is the first reaction I have had in over a year that was severe enough to have to use steroids for treatment otherwise I have been able to use topical steroids.