Sunday Jun 29 |
 | Running tempo 20:37 [4]5 km (4:07 / km) +45m 3:57 / km | |
| (sick) |
| not feeling well. temps in the low 80's with high humidity. finished fourth out of 84. First place man 20:01. not sure if this distance is correct. at one point in 8th moved up to fourth. coughing some during the race luckily water at two points so drank some to calm it down. |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| with a few stride outs. |
| Walking 24:00 [1]2.0 mi (11:59 / mi) | |
| |
| walked fast to cool down afterwards. once I arrived home took a nap. |
| Yard work 30:00 [1] | |
| |
| felt better after the nap, but once I started to work on the yard felt bad again. Actually worked for one hour which included mowing the lawn. |
Saturday Jun 28 |
| Note | |
| (sick) |
| Planned to race this morning just my cold started to really bother me. This started on Wednesday which I thought was due to the poor air quality in this area. up most of the night not falling asleep until early in the morning. Wanted to take something, but with it being drug testing season had to find what is not a banned substance. Finally could on line this AM and found something I could use so feel somewhat better. Plan to race on Sunday and see how it goes. |
| Shooting 1:45:00 [1] | |
| |
| decided to shoot standing first and first only OK then got really accurate. Once I got tired changed to prone and this went well also. shot 140 rounds. |
| Running 51:00 [1]6.0 mi (8:30 / mi) | |
| (sick) |
| easy trail run. |
Friday Jun 27 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| easy run with a couple of stride outs. |
Thursday Jun 26 |
| Running 48:00 [3]6.0 mi (7:59 / mi) | |
| |
| recovery day. I feel the hills and the weightlifting this time. |
Wednesday Jun 25 |
| Shooting 1:30:00 [1] | |
| |
| after not having the greatest shooting lately this went well. Shot four bullets through the same hole prone. shot 60% standing not bad considering yesterday's weightlifting. adjusted well to the wind. |
| Running tempo 35:55 [3]5.2 mi (6:53 / mi) +150m 3:56 / km | |
| |
| Probably the most climb I have had in a race at this distance on the roads. First mile in 624 and last one in 635. the course had four very long hills with a fair amount of climb. Temps in the low 80's with full sun. felt good at this pace, but the hills certainily ate up a lot of energy especially since lifting the day before. |
| Running warm up/down 17:00 [1]2.0 mi (8:30 / mi) | |
| |
| needed to pick up ammo and the man I picked it up from could not stop talking. Did not want to be that rude since the price is right and this is the ammo that I can overlap at 50 yds. really rushed to make it so barely warmed up before the race. Paid my dollar and did not have time to find a bathroom. |
Tuesday Jun 24 |
| Rowing warm up/down 15:00 [1] | |
| |
| before weightlifting. |
| Weightlifting 1:15:00 [2] | |
| |
| This time to workout made me feel great afterwards. This time I did not shoot and/or run before so made a difference. Did well especially with my shoulders gaining again. With all of the running mileage and the genetics never will be bulky just strength. balance felt better today much more coordinated then usual. Worked the core by sideways ball toss, shoulder work, woodchops, lunges, step ups with weight on my shoulders which is tougher to balance, crunches etc. |
| Note | |
| |
| Found a masseuse to go to that has more open hours. My masseuse is so good became very booked up so tough to get a time unless I was willing to go in the middle of the day. |
| Running 51:00 [1]6.0 mi (8:30 / mi) | |
| |
| decided to do this workout instead of the faster tempo run. Howard Country Striders has another race scheduled so that way I can train with others. Ran on the trail and even with the early weightlifting felt great. |
Monday Jun 23 |
| Shooting 1:15:00 [1] | |
| |
| first time at the indoor range in a while. shot only so so prone, but fairly well standing getting lots of 9' and 10's. all the more time to train before it closed. elbow getting a big calous on it to the point it bleed sometimes; hate to get wimpy and use mole skin since it changes dynamics a bit when you shoot. |
Sunday Jun 22 |
| Running 1:36:00 [1]12.0 mi (7:59 / mi) | |
| |
| this time ran much slower. very easy, but how could it not be with so little mileage this week. temps in the mid 80's with full sun. felt a tad stiff starting out, but plenty of excuses including all of the shooting and yard work. |
| Yard work 1:00:00 [1] | |
| |
| actually worked two hours. kept thinking with all of the improvements the yard would be less work this is partially true still requires a fair amount of time to keep it looking nice. |
| Weightlifting 20:00 [2] | |
| |
| all the more time for the gym. worked on shoulders, sit ups, push ups (two kinds), hip flexors, squats, and some stretching. |
Saturday Jun 21 |
| Shooting 2:00:00 [1] | |
| |
| practice outdoors. first used biathlon targets and switched to international small bore targets so my sighter could describe where the bullets went through better. ended when I was rather hungry and it really starts to go downhill ended with three solid standing hits. |
| Biathlon 30:00 [1]3.0 mi (10:00 / mi) | |
| |
| more sport specific training. Ran one mile and shot twice prone and once standing shooting 10 rounds each time. Looked at the targets in the scope before running again. only so so with the shooting arms felt tired since lifted in the evening on Friday probably not much time to recover. |
Friday Jun 20 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| ran to the gym and back. |
| Weightlifting 45:00 [2] | |
| |
| Time to get back to weightlifting after missing it for over one week. Seemed to be OK no loss in weight. Did Bosu ball balance, lunges, single leg extension, rows, lat pull down, bicep curl, tricep pull down, inclined bench press, squats with 35 pds to overhead press, shoulder shrugs, dips on a machine and the bench, calf extension, push ups, pull ups with the bar, etc. |
Thursday Jun 19 |
| Biathlon 1:00:00 [2]7.0 mi (8:34 / mi) | |
| |
| ran a one mile loop and practiced the shooting. Timed it wrong one time so came into shoot and the range was in cease fire. |
| Shooting 2:00:00 [1] | |
| |
| Practiced at the outdoor range. did well standing; prone only so so. stayed until the range closed. This time used two layers of padding to let my hip heal. Of course had the usual curious onlookers. |
Wednesday Jun 18 |
| Running tempo 43:02 [3]6.3 mi (6:50 / mi) | |
| |
| ran the first of the Howard County Summer Sizzler series. Temps in the low 70's with some rain in the middle of the race. I thought the first sprayed paint mile was correct it is long ran through it in 7:08. No other splits plus left guessing where to turn around since they said look for the spray paint dot. Found a freshly painted flourscent stake so turned around at this point plus saw another runner turn here so figured it was the correct point. For some reason missed the point since went long on the course wsa supposed to be 10K. Distance from another runner's GPS. Felt good, but if I backed off a tad from the night before probably would have been faster. All alone only one person in front of me by 50m. 6th out of 30 and first women by a long time. course twist and turns a lot with some climb and drop. |
| Running warm up/down 18:00 [1] | |
| |
| ran slow with some walking and a couple of striders. |
Tuesday Jun 17 |
| Running 1:08:00 [1]9.0 mi (7:33 / mi) | |
| |
| felt great at this pace. Plenty of people to pace off so moved well. Plus the shorter hair and the temperature drop of 20 degrees helped. Stopped to look at all the flowers, letters, etc for Tim Russert in front of NBC. |
Monday Jun 16 |
| Note | |
| |
| Decided not to go to Saratoga for the events. Now have a metal target available to me at the outdoor range so will train on that this weekend. |
| Yard work 30:00 [1] | |
| |
| still more yardwork to do that I could not finish up on Sunday. |
Sunday Jun 15 |
| Biathlon 29:10 [4]6.1 km (4:47 / km) | |
| |
| distance supposed to be 5K just long and along with the penalty loops came to this distance. Hit one prone and two standing and easily won. ran really well and actually shot better then the results reflect. Missed three of the prone by about 2mm hitting just a bit high at 12:00. somewhat warm, but not that bad. this time my husband went out on the course and told me what happened so I adjusted for the standing and that is why I think I got these two. |
| Shooting 1:30:00 [1] | |
| |
| zeroing before the race. Had no problem making a very small group prone on paper. Had my first somewhat scarry experience with my gun when one round was fired it was really loud and was really smokey. Had to check to be sure it left the barrel. Went on shot prone on metal and missed them all that is one my husband looking through the scope realized the prone ring was somewhat off centered. before the race could start two of the targets had to be fixed so this delayed the start. shot some standing also. wanted to run some before just with the strange misfire shot some more to be sure it was OK. Did some shooting afterwards since it is a chance to use the metal targets. did not shoot that well prone did better with the standing. |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
| |
| out on the course since this is my first time at this range. helped mark it also since always need volunteers for these events. helped clean up afterwards. Realized how bruised my hip was from the shooting. |
| Yard work 30:00 [1] | |
| |
| mow the lawn and yard clean up. |
Saturday Jun 14 |
| Shooting 1:00:00 [1] | |
| |
| |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
| |
| easy run after all of the driving. |
Thursday Jun 12 |
| Running 1:02:51 [1]8.0 mi (7:51 / mi) | |
| |
| ran on the C & O canal starting out with the group for the first approx 3/4 of a mile at about 10:00 mins/ mile pace. Once I reached the mile marker picked up the pace and ran alone for the rest of the run. Stopped for over five minutes to watch about 10 heron fishing. temps well in the 80's with some humidity. Finally had my haircut after temps earlier in the week in the high 90's it felt good to get rid of it. Much cooler plus all my hair is not bouncing around the back of my head. |
Wednesday Jun 11 |
| Shooting 2:00:00 [2] | |
| |
| went to the outdoor range. shot well both prone and standing. |
| Weightlifting 1:30:00 [2] | |
| |
| went well. my right shoulder was kind of tough to figure out with some lifting did really well and other ones really struggled. Not sore at all plus have full range of motion. |
| Rowing warm up/down 11:00 [1] | |
| |
| before weightlifting. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| long day of training plus some driving to get to the outdoor range, but worth the trip. |
Tuesday Jun 10 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| ran to the gym and back. first run of the day. |
| Elliptical trainer 20:00 [1] | |
| |
| with all of the heat trained on the elliptical. heart rate climbed really slow from the low 80's to 120. |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
| |
| second run of the day. started out and hoped to miss the storm almost made so slightly wet. one lightining strike made the hair on my forearm stand up. first run in few days that I felt really good and smooth. |
Sunday Jun 8 |
| Shooting 2:00:00 [1] | |
| |
| back to the range since yesterday went well. a little more windy versus Saturday, but did well dealing with it. another competition so had to be on their cease fires. even with the wind managed 14 out of 15 hits standing started to get sloppy so ended it for the day. |
| Running 55:00 [1]6.0 mi (9:10 / mi) | |
| |
| temps in the high 90' s just ran with water on the trails and made the best of it. very hungry after all this training. |
Saturday Jun 7 |
| Shooting 3:00:00 [1] | |
| |
| decided to hide away from the heat by going to the range and could shoot from a protective overhead roof to keep the sun off. WIth such a large membership a fair amount of target shooters that wear three layers of clothes to keep their heart from moving the gun showed up to train. I only added confusion when I wore just shorts, singlet and racing flats to shoot. never asked many questions at this range, but today was different. one man even wanted to watch me shoot so he did so through my scope and watched me put three bullets through the same hole. glad he was watching because I would have been wondering what happened to all my rounds probably thinking the wind had blown it clear off the target. The usual whirling winds. Even if the air is calm outside the area once you arrive the land just makes it windy. shot 250 rounds since some of the cease fires are quick since a match was on going and this has priority over the regular 30 min live fire. this time changed my standing stance slightly no longer holding the front ot the gun up by my hand, but with my knuckles. at first different, but got the idea quickly putting many rounds inside the smaller prone ring. |
| Running 1:11:00 [1]9.0 mi (7:53 / mi) | |
| |
| ran a loop near home after taking a cat nap to let the heat pass. Cut it to close since I wanted to run more just a strong storm was approaching. Temps in the low 90's which by the end dropped with added winds. Five mins after arriving home it really rained. |
Friday Jun 6 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| |
| |
| Shooting 15:00 [1] | |
| |
| dried fired prone and standing plus cleaned the gun. |
Thursday Jun 5 |
| Running 55:00 [1]6.0 mi (9:10 / mi) | |
| |
| trail run. distance is an estimate. slightly muddy so kept it easy. some climbing and dropping in elevation otherwise fast since few rocks. ran with my new sneakers now they look like I have had them for three weeks. maybe would have run a bit more just getting dark and the park closes the gate. |
Wednesday Jun 4 |
| Running 55:00 [1]7.0 mi (7:51 / mi) | |
| |
| purchased a new pair of sneakers and this made my legs feel better. The other pair just did not have enough cushioning and contributed to my legs feeling beat up. really fluffy to run in. after the heavy rains and high winds checked out the damage- not much just so no one with power to their homes for the entire distance.
Placed 18th in the 40-44 age group in the 2007 end of year rankings. |
| Shooting 3:30:00 [1] | |
| |
| shot only a few rounds prone to set the windage and went to standing. Once I lfelt tired switched to prone for a while and back to standing. Tried some ammo that is incredibly cheap and shot way better then my medium priced ammo. had no problem overlapping five round at 50 yds even with the swriling winds. wanted to try it standing just realized I had enough. Shot 350 rounds. |
Tuesday Jun 3 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| |
| Shooting 1:00:00 [1] | |
| |
| shot indoors. Looked at each shot through the scope so went slow only 85 rounds. |
Sunday Jun 1 |
| Running tempo 20:38 [4]5 km (4:08 / km) +10m 4:05 / km | |
| |
| feeling much better for the fast stuff after one week, but not 100%. downhill mile in 612, mile two 645 which was a lot of uphill. Finished fourth women and 24th out of 551. temps around mid 70's with full sun. First the 10K went and about 4 1/2 mins later the 5K raced so we quickly caught up to the 10K group and had to weave around since only half of the street was blocked off. Did not split away until 2.4 miles. waited some for awards just really slow only had posted results as I was walking out of the gym. Planned to run the CCT 5K just could not get excited about running with 200+ people on a trail about 12 feet wide. glad I choose this race. |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
| |
| warmed up slow and cool down afterwards. |
| Weightlifting 45:00 [2] | |
| |
| all the shooting yesterday tired me a out a bit. backed some of the weights off just to recover. Need to work on balance more so did Bosu jumps. Did single leg extensions, assisted dips, tricep pull downs, sit ups with the med ball, planks, |
| Yard work 30:00 [1] | |
| |
| lawn mowing, raking, weeding and more painting. About 1.5 hours. |