Training Log Archive: zerfasIn the 30 days ending Nov 30, 2008:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2008 #
Shooting 1:30:00 [1]
shot indoors 200 rounds. A lot of lights out so about as dark about 20 mins after sunset. Did not shoot that well both prone or standing. Kind of redeemed myself at the end hitting 8 out of 10 standing with all of the hits 8, 9 or 10 pts.
Running 32:00 [1] 4.0 mi (8:00 / mi)
ahr:128
cold rainy day outside so ran on the treadmill with a 1% grade. At least it did not get boring watching the Patriots vs. Steelers before they fell apart.
Weightlifting 45:00 [2]
plyo ball throws with med ball above and to the side, single leg step up with ball, shoulder press, back extension with weight, hip flexor machine, planks with leg lift, core work, push ups with bar,
Saturday Nov 29, 2008 #
Running 1:52:00 [1] 14.0 mi (8:00 / mi)
kept it slow and able to run well at this distance. Aside from Oing it has been a while since I ran this long. rather dark by the time I finished could barely see the road.
Yard work 30:00 [1]
last leaf clean up of the season. actually worked one hour plus had help.
Friday Nov 28, 2008 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Ran to the gym and back.
Weightlifting 45:00 [2]
planks with a twist and weight, single leg extension, single leg press, obliques, tricep pull down, shoulder press, lat pull down, touch barebell to the floor, push ups, hamstring curl on the ball, push ups on the ball, walking lunges with the ball, overhead press, shoulder shrugs, reverse push ups using the bench, rows, planks with leg extension.
Thursday Nov 27, 2008 #
Note
5K on Haines Point. Out and back on Ohio Drive which is completely flat. After the other race went so well thinking of trying this one.
Running 48:00 [1] 6.0 mi (8:00 / mi)
ended up skipping the race just wanted to get in some mileage. Slow at first and picked it up at the end.
Wednesday Nov 26, 2008 #
Shooting 1:30:00 [1]
Outdoor range. I pulled into a parking spot, put the car in park and what do I see in the distance this old guy running towards my car. My only thought is "what now?" I opened my car door which he was right beside and the first thing he asks me is "do I know how windy it is?" Because this old fart has been shooting at the range for over 30 years I have to be careful with this one. He also added most people don't shoot 22 in this windy of conditions and I told him I'm not most people. He said you won't be able to hit anything. So of course the challenge is on. So I set my target and shoot five shots prone overlapping them in the eight ring in heavy shifting winds. I set up my scope to let him look and all he could do was look and walk away. I changed my windage so the bullets pass through the 10 ring. When I changed to standing this was much tougher. Aside from the usual stuff with standing had the winds at time blowing on the gun and sometimes on me so always having to compensate against the wind. With temps in the low 40's and such high winds it was very cold shooting, but still managed 40% hits standing and well over 80% prone. Ended up shooting way more prone to get out of the wind since it seem to pass over me when shooting prone. Still did manage to shoot 80 rounds standing, but wanted more practice time for this since it is clearly the weaker of the two.
Running 1:04:00 [1] 8.0 mi (8:00 / mi)
ended sooner then I wanted shooting just cause it is so cold the sun helped warm me some, but that was short lived. Went for a run and quickly warmed back up especially my feet and hands. Ran well and felt pretty good considering the weightlifting just the evening before.
Yard work 30:00 [1]
more leaf clean up. Actually time about 45 mins.
Tuesday Nov 25, 2008 #
Running 31:00 [1] 4.0 mi (7:45 / mi)
all the more time for a run. Plan to lift weights in the evening. Moved along well even with some wind. Had a long slow climb with a long gently slopping downhill that I could move well; probably running sub 7 through this part.
Rowing warm up/down 10:00 [1]
Weightlifting 1:20:00 [2]
Did really well with most of the lifts though figuring out the amount of wieght I can left is a tad of a guess. Had fairly good balance doing split squats with my leg up and added weight, squats, lots of lifts for my shoulders, dips, chin ups, core work, obliques, threw ball from squat to over my head, threw ball sideways to wall, push ups with the bar, etc. Gym very crowded with group kid training.
Monday Nov 24, 2008 #
Running 1:12:00 [1] 9.0 mi (8:00 / mi)
finally a chance to get in some mileage. After going to an in-laws wedding needed the long run. Actually would have liked to have gone further just getting really dark in the place I was running.
Shooting 1:00:00 [1]
Indoor range. shot well both prone and standing. Very noisy on the one range so they let me shoot alone on the pistol range. The lighting is not the best, but the peace and quiet is priceless. Did not have to wear two sets of hearing protection so easier to shoot. Shot 100 rounds since the range was not staying open late.
Sunday Nov 23, 2008 #
Running 33:00 [1] 4.0 mi (8:15 / mi)
after the long drive stopped to air out my legs. Ran around on the battlefied all the more time to run before it closed because of dark.
Saturday Nov 22, 2008 #
Running 24:00 [3] 3.0 mi (8:00 / mi)
all the more time for running. Added four striders at the end.
Friday Nov 21, 2008 #
Running 32:00 [2] 4.0 mi (8:00 / mi)
after all of the driving all the more time to run before I had to look like a non-runner for the wedding rehearsal. About five women asked me what diet I used to stay so skinny. "Running", I told them. All they said was "Oh".
Thursday Nov 20, 2008 #
Running 1:11:00 [1] 9.0 mi (7:53 / mi)
early run. With less wind and warmer temperatures ran this same distance with far less effort. Ended up being a bit windy for the last two miles so slowed a bit.
Wednesday Nov 19, 2008 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
yeah the legs feel really good!
Weightlifting 40:00 [2]
Did planks with curl and 2.5 lbs of weight, hamstring curls on the ball, shoulder press, squats to overhead press with plate, single leg extension and curl, lat pull down, 30 pushups on the mat, 10 push ups using the bar, bench press ( probably ready for more weight), rotator cuff, bicep curl,
Shooting 1:30:00 [1]
after lifting earlier in the day the shooting both prone and standing was a bit off. At times did really well, but could tell my tired muscles made it tough. Shooting the other way standing is working much better allowing more time to get 10's. shot 150 rounds total. Just had to wait for one man shooting high power to finish and had the range to myself. There was a class on the other side, but the wall for the most part muffles the sound. One of the best employees at the range left; he helped me a lot buying any ammo I wanted just his replacement is as equally helpful plus he is a gunsmith. He is very bright planning to study chemistry and go to medical school.
Tuesday Nov 18, 2008 #
Running 1:11:00 [1] 9.0 mi (7:53 / mi)
Felt fine going slow did not try any fast running. First really cold day with wind that required me to cover my legs, plus have a hat and gloves. Had another massage last night which helped my shoulder which felt really good even with all of the shooting.
Shooting 15:00 [1]
wanted to go to the range just the gun was so dirty cleaned and dried fired.
Monday Nov 17, 2008 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
much happier with how the legs feel. Planned to take today off just had to pick up the other car that was in the auto shop so made the run this long.
Sunday Nov 16, 2008 #
Running race 21:15 [3] 5.0 km (4:15 / km)
After how crappy my legs felt got to be happy with this time. Temps in the low 50's with winds well into the 30's. I was in the front of the pack and found it tough to get behind somebody so had to fight a lot of wind. Luckily had a pre race massage to help the legs plus a post race massage. Decided to take out the limb length distance hoping that with all of the stretching, massage and weightlifting this may have changed thus causing all of the leg problems. Ran the first mile in 6:40 so kept the pace rather consistent. Finished 42nd out of 359 and 14th women.
Running warm up/down 12:00 [1] 1.5 mi (8:00 / mi)
ran a few striders also. I knew it was windy just when I was on the course realized it was very windy.
Shooting 1:30:00 [1]
trained at the indoor range shooting on the pistol range so had it all to myself. Did well prone and standing so decided to work on kneeling which I had not tried yet. Did OK shooting some 8's. shot 150 rounds total. I think the gun is rather dirty so the accuracy started to decrease some. Now that the shooting is going well the running seems to fall apart some and vice versus.
Saturday Nov 15, 2008 #
Note
Masters 8K cross country race. Ended up skipping the race since my legs are still stiff and sore. Might try a race on Sunday.
Running 1:04:00 [1] 8.0 mi (8:00 / mi)
ran slow hoping this would stretch out my legs some. Did lots of stretching before plus had someone stretch me some using active stretching. Did four strides and this helped. Iced my legs once I arrived home. Now my legs feel somewhat better a few hours later.
Shooting 2:00:00 [2]
shot 180 rounds. Again this went well incorporating changes made with my coach.
Friday Nov 14, 2008 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
ran to pick up the car in the shop. Still a bit stiff from the lifting on Wednesday, but the stride still managed to be smooth not sure how I will feel when I need to run faster.
Shooting 15:00 [1]
dried fired more since at least this is going well.
Thursday Nov 13, 2008 #
Shooting 15:00 [1]
all the more time for training today. did some dry firing and cleaned the gun that was really dirty. Also opened up and cleaned out the magazine after my coach showed me that they come apart. When I was training on Tuesday the gun jammed which I think was due to the dirty magazines.
Wednesday Nov 12, 2008 #
Yard work 30:00 [1]
raking up leaves.
Running 47:00 [1] 6.0 mi (7:50 / mi)
planned to run four just the loop I picked was this long.
Weightlifting 1:30:00 [2]
started off with running drills then went to single leg squats with weight, tried to do rows a different way just it required way more coordination and balance then I have right now. did the othe rows that I can do, overhead barebell press, planks, planks with rotational twist with weight, push ups of various kinds, core work, shoulder work of various kinds, squats 2 X, lunges with ball, high leg kicks etc.
Shooting 15:00 [1]
wanted to go over the changes from the day before by dry firing. No time for the range instead attended the meeting to pick up and pay for the range pass for next year plus other club business. Also had a chance to look at a couple of different catalogs for an air rifle. If you want to go all out in this sport it can get really pricey costing far more than my 22. He is waiting on a couple of air rifles to arrive for me to try before I buy plus he had a discount coupon.
Tuesday Nov 11, 2008 #
Shooting 2:00:00 [1]
woke up early to train with my coach. very cold morning thought I wore enough just ended up being a bit cold so it was like having an elevated heart rate much like the biathlon. Shot really well prone even witth the cheap ammo worked more on the standing doing well initially hitting 10 for 10 shooting biathlon targets. Made some adjustment, but careful not to compromise the prone since this is going so well.
Yard work 30:00 [1]
raked leaves to the edge of the property so the county can pick them up.
Running warm up/down 24:00 [1] 3.0 mi (8:00 / mi)
dropped the car off for an oil change running to the track and back for intervals.
Running intervals 28:00 [3] 3.75 mi (7:28 / mi)
ran 4 X 200 and 4 X 800 with equal rest. ran the 200's in 43 and 44 and the 800's in 315, 312, 310 and 310. very stiff so did not have the flexibility I needed to run fast and smooth. Thought I would warm up after a while and this never happened so ran very ineffeciently and thus the times.
Note
had a hot stone masseuse for the first time and it felt great! the heat really helped with my quads that are stiff. the stiffness is probably from two days of Oing with lots of climb plus the temperature for me on both times was on the cooler side.
Sunday Nov 9, 2008 #
Event: QOC: Little Bennett
Orienteering 2:19:07 [1] *** 9.2 km (15:07 / km) +310m 12:56 / km
19c shoes: Integrator O spikes
Little Bennett Blue course. Had trouble with number two overshooting it by a lot and losing about 6+ mins after that did much better probably due to the woods being very open with long visibility in which at times I could see the control bag from a considerable distance. Found the course to be very physically challenging mostly due to the deep leaf cover in which I would sink into it with each step plus the underlying branches to step over plus a couple of very steep climbs. Only fell twice when my toe got caught and could not shake it lose, but just fell into this large bed of leaves so about as soft as a landing as you could ask for. Towards the end started to use the trails more since I had enough of the woods. At the time I finished I was last, but who cares I was able to finish a long blue course well under the time limit.
Cross country skiing 1:00:00 [1]
Went on the roads around the campground. Also got some great tips about roller skiing since up to this point just winging it.
Running 25:00 [1] 3.0 mi (8:20 / mi)
ran on the roads plus went back out on part of the night O course to see where I made my mistakes. Eventhough the control was gone all the foot prints marked the spot so could run it again in the daylight. stretched some afterwards with lunges etc.
Saturday Nov 8, 2008 #
Shooting 2:00:00 [1]
shot well even with the shifting winds. Today the range officer had to talk to me about the way my targets were set. Since I set targets for both prone and standing at two different heights to be sure the rounds goes into the dirt embakement she had to bring it up to me again about how the targets had to be set. I told her two different people have watched me shoot and the way the targets are set the round always goes into the embakement. She said she just had to ask since she knew her boss would be asking me about this. I told her I have been doing it like this since I started shooting at the range and it was never an issue with me not hitting the embakement. This conversation went on for about 10 mins.
Orienteering 1:30:24 [1] 5.0 km (18:05 / km) +120m 16:09 / km
Advanced night O. Ran well once I got past number two. I did not run far enough into the woods to find the control so I thought I was at the wrong place fumbled around all told for about 20 mins before I realized this was my mistake. The long leg to five which I thought would be tough went well. Did not bail out of my last controls well adding distance. I revisted these controls in the daylight the next day.
Friday Nov 7, 2008 #
Running 54:00 [1] 7.0 mi (7:43 / mi)
rolled along well at this pace. Another nice day with a slight breeze making it ideal for training. Knees a bit moody. Ran about two miles of this on trail.
Thursday Nov 6, 2008 #
Running 1:04:00 [1] 8.0 mi (8:00 / mi)
did not plan to run this far just kind of happened.
Shooting 1:45:00 [1]
only shot enough prone to set my zero after that shot almost totally standing to practice more since my coach is mostly planning to work on standing the next time we meet. Did really well hitting over 80% of the time. only switched to prone to give my arms a break. shot 200 rounds total. very quiet at the range plus allowed to stay late since it was another night of training for the guards.
Wednesday Nov 5, 2008 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
morning run. All the time I had for a run.
Weightlifting 40:00 [2]
after being out of the gym for almost a week time to get back. Did leg extension, split squats with the bar, 2 X 20 pushups, lat pull down, calf extension, hip extension, single leg hamstring curl, hammer pull down, back extension, overhead press, arnies, flys, rows,
Tuesday Nov 4, 2008 #
Note
Ranked 16h in the 45-48 age group by the Washington Running Report. I had six races that counted in the rankings.
Running 42:00 [1] 5.0 mi (8:24 / mi)
trail run. moved along well even with the leaf covering.
Shooting 2:00:00 [1]
the range was open late because of training so they let me stay late also. Shot 200 rounds. This time it went really well spending a lot more time on standing. Also shot biathlon targets. Due to the election only one other person shooting so really quiet since he was shooting air rifle. The security guards showed up for training so now I had a audience of about 20 watching me shoot. The look of confusion was there when they had no idea what I was training for. Used some Eley biathlon indoors still gave me a rather tight grough just with the cold it gets even better.
Monday Nov 3, 2008 #
Shooting 15:00 [1]
Dried fired. Planned to lift weights just between the traffic and the masseuse arriving early decided to skip.
Sunday Nov 2, 2008 #
Orienteering 2:12:19 [1] *** 8.0 km (16:32 / km) +170m 14:57 / km
20c
made most of the mistakes early through the first six controls and after that started to get better. probably the best I have ever run in the woods trying to keep the effort easy just like my long run pace. This is the first time ever finishing a blue course. I thought I might be close to the three hour time limit and was easily in on time. My endurance was fairly good since I have not run for this long for sometime now.
Saturday Nov 1, 2008 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
trail run.
Shooting 1:10:00 [1]
trained at the indoor range. Very crowded had to wait just to get a shooting lane so all high powered pistol shooters around me. Had the hot brass coming into my face so had to wear glasses to cover my eyes. the shooting only went OK. Between all of this plus all the burnt out lights on the range which was only enough light as seen about 30 mins after sunset. Worked on biatlon shooting more using five targets.