Training Log Archive: zerfasIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Running hills 25:00 [3] 3.0 mi (8:20 / mi)
warmed up running to the hill. Only managed to do four since the heavy rain with lightning was near by. Since this is a club training program the coaches are really antsy about sticking around to finish the workout. I am a tad stiff from all of the running around in Yellowstone plus the travel.
Running 32:00 [3] 4.0 mi (8:00 / mi)
max:195
warm up and down. Once we returned to the track for the most part the storm was through the area just now the track was clear. Only three of us stayed around so did some interval training. Did a lot better then I thought. Ran 200, 400, 400, 400. I knew my heartrate would get really high since I am tired and stiff. The encouraging part was that it dropped below 100 within 30 secs so I recover well. Stride not really smooth so ran somewhat inefficient. times= 45, 89, 86, 87. the other man I was running with heartrate was dropping really slow so got some extra rest.
Monday Jun 29, 2009 #
Note
slept:6.0
Long day of traveling home.
Sunday Jun 28, 2009 #
Biathlon 35:52 [4] 5.0 km (7:10 / km)
5 X 1K loop with four shooting stops. Shot 1, 4, 1, 0. We spent so much time on the prone this went well had a tough time with the standing. Won by over six minutes. The best I ever done is 7 so only one behind. Changed SO MUCH at the clinic a very different way to shoot. Tried to remember to do a lot so did not have the easy flow. Looked at the targets after and had some really close ones. after looking at the times think it was long plus did not add the penalty loops. Everybody else in the race lives at elevation so have to be happy that I could hold up.
Shooting 1:00:00 [2]
zeroing before and did a lot of standing practice after.
Running warm up/down 20:00 [1] 2.5 mi (8:00 / mi)
Saturday Jun 27, 2009 #
Hiking 1:00:00 [1] 4.0 mi (15:00 / mi)
took a break and decided not to run. Saw lots of animals including moutain goats, bison, elk and praire dogs. No bears.
Friday Jun 26, 2009 #
Shooting 3:00:00 [1]
more shooting this time did some standing with drills. Also used SCAT which analyzes your shooting.
Running 46:00 [3] 6.0 mi (7:40 / mi)
more running of various speeds for training at the clinic.
Thursday Jun 25, 2009 #
Running 1:00:00 [3] 7.5 mi (8:00 / mi)
all the running with the biathlon clinic. Mileage a mixture of speed from warm up to race pace and stuff in between
Shooting 3:00:00 [1]
zeroing along with all kinds of shooting drills. Did way more prone since the winds were so strong. Only a few rounds standing in which the gun and me were just blown around.
Wednesday Jun 24, 2009 #
Kayaking 2:30:00 [1]
Running 32:00 [3] 4.0 mi (8:00 / mi)
Shooting 30:00 [1]
beginning of the biathlon clinic. Checked our position we shoot from plus dry fired.
Tuesday Jun 23, 2009 #
Hiking 1:00:00 [1] 4.0 mi (15:00 / mi)
Looking at geysers and more animals. Real neat to watch a bison swim across the Snake River.
Running 1:00:00 [1] 7.5 mi (8:00 / mi)
Monday Jun 22, 2009 #
Running 36:00 [1] 4.5 mi (8:00 / mi)
after a long day of travel still managed to get a run in. Saw bison, mule deer and elk. Felt surprisingly well considering I was running at 8,000 feet moved well from the very beginning.
Sunday Jun 21, 2009 #
Walking 36:00 [1] 3.0 mi (12:00 / mi)
walked around Great Falls since it is free today. Resting up since the coming week will be a tough week of training.
Saturday Jun 20, 2009 #
Running 1:02:00 [1] 7.5 mi (8:16 / mi)
ran with someone a lot slower and just decided not to take off. Ran the last 1.5 miles in 11 minutes. Very heavy rain in the middle of the run.
Walking 24:00 [1] 2.0 mi (12:00 / mi)
this program really emphasizes walking so I am trying to stay with the group.
Shooting 2:00:00 [1]
Really high winds at the outdoor range. This time dealt with by far the best ever hitting 2/3 of my standing and 2/3 prone. The early day storms made the wind speeds high and shifted so fast that I could not even change the windage since it would shift quickly in another direction.
Friday Jun 19, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ahr:120
Trying at the heartrate monitor I won a few years ago. Don't hardly ever train with one so wanted to see if it still worked. I don't sweat enough so have to fiddle with it to get a number otherwise the screen goes blank.
Thursday Jun 18, 2009 #
Running warm up/down 24:00 [1] 3.0 mi (8:00 / mi)
Running tempo 21:23 [3] 3.14 mi (6:49 / mi)
Ran tempo at about 3.5 effort. Very hilly and lots of turns. Cloudy with high humidity all moring and just as the race was about to start had full sun with temps in the low 80's. The sun lasted throughout the race and about 10 mins after finishing had overcast again, followed shortly by rain. Finished fourth overall and first women. Able this time to beat a man that usually finishes 1+ min in front of me to beat him by 15 secs. Stayed with him thought he would pull away I think I am in better shape so it threw him off since he thought once he passed I would not pass him back. Passed him three times before he could not overtake me again. Could feel some of the other day especially on the uphills that costs a lot of time. Really slow and these parts.
Wednesday Jun 17, 2009 #
Shooting 1:30:00 [1]
the power went out at work and we were all sent home. Went to the range and it went really well. Now that the bolt works well much more accurate since you don't loose your aim as much. shot 150 rounds total.
Running 32:00 [1] 4.0 mi (8:00 / mi)
recovery day. walked some extra at the end.
Tuesday Jun 16, 2009 #
Running warm up/down 52:00 [1] 6.0 mi (8:40 / mi)
long warm up and down plus plenty of laps in between the faster stuff.
Running intervals 12:00 [4] 3.2 km (3:45 / km)
400 85
400 87
600 215
600 217
800 304
400 92
ran with somebody else for the first three the rest on my own. still feel sluggish and slow with the race just 3.5 weeks away not the best feeling to have hopefully some of the speed will start to emerge.
The coach from the program was really helpful in giving me some training tips plus watching my form again. Received far more information from him in one session versus the coach I worked with for two years. It certainily gives a lot for me to work on. This is the first coach not to make execuses like I am too fast so I can not run with you. Eventhough I am faster he figured out ways to still run with me. He also ran with me on the second lap of the 800. Even in the large group training the coaches always went with the slower groups figuring you guys are fast enough already so you do not need anymore help/guidance.
400 87
600 215
600 217
800 304
400 92
ran with somebody else for the first three the rest on my own. still feel sluggish and slow with the race just 3.5 weeks away not the best feeling to have hopefully some of the speed will start to emerge.
The coach from the program was really helpful in giving me some training tips plus watching my form again. Received far more information from him in one session versus the coach I worked with for two years. It certainily gives a lot for me to work on. This is the first coach not to make execuses like I am too fast so I can not run with you. Eventhough I am faster he figured out ways to still run with me. He also ran with me on the second lap of the 800. Even in the large group training the coaches always went with the slower groups figuring you guys are fast enough already so you do not need anymore help/guidance.
Monday Jun 15, 2009 #
Shooting 15:00 [1]
I was having trouble with the bolt on Sunday only adding to the poor shooting and once I took it apart I figured out why. A bolt holding the mechanism together moved a slight amount so I tapped it back in and dried fire and now it works great! Easy to chamber a new round with just one finger like it supposed to be before I had to press really hard thus moving my aim around to much between rounds. No time to shoot until at least Thursday.
Sunday Jun 14, 2009 #
Running 1:11:00 [1] 9.0 mi (7:53 / mi)
after all of the shooting.
Shooting 2:30:00 [1]
very poor almost as bad as when I first started. had to really think about why it was so crappy and realized it was probably all the yardwork especially trimming the trees the day before. Ended up shooting 250 rounds. Once I realized what was causing the problem got much better able to put five rounds through a single hole. Standing a disaster ended with getting 7 out of 10 so I decided to stop at this point. Competition at the range, but because I shoot a 22 I was able to shoot along with them just had to be in their relays. the gun was a bit dirty also.
Saturday Jun 13, 2009 #
Shooting 1:30:00 [1]
went well considering I did not practice for over one week plus lifted last night. Shot 150 rounds total. The range let me know that they will ration 22 ammo soon since there is such a big shortage.
Running 1:11:00 [3] 9.0 mi (7:53 / mi)
Just wanted to get some mileage in. Bought new sneakers realized how flattened the others are since these feel really fluffy.
Yard work 2:00:00 [1]
would not have added this to my log just realized this was harder on my shoulders and arms then I realized. Trimmed the trees cutting away dead branches with clippers that weighed 3-4 pds. Had to reach with them over my head, sometime on my toes and climbed the tree also. Rounded up all the brush and bagged for pick up.
Friday Jun 12, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
slept:5.0
ran to the gym and back. very, very tired.
Weightlifting 25:00 [2]
did a lot of shoulders and rotator cuff plus legs. With all of the food around this past week no surprise when I stepped on the scale and gained two pounds.
Yard work 1:00:00 [1]
lots of yardwork to deal with. Wanted to run the cross country 5K and based on the times might have won it.
Thursday Jun 11, 2009 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
easy run by the river.
swimming 20:00 [1]
Running 16:00 [1] 2.0 mi (8:00 / mi)
Delta cancelled our flightand we were offered to go to National or fly the next day. I ran home from the Metro to get the car and drove back for the luggage. Even with clear enough skies for flying our flight was cancelled due to weather thus the airline has to do nothing to comensate you for the incovenience. We could have stayed overnight in Boston, but they would not pay for the hotel, food or transportation since it is an act of God. Interesting flying over BWI and it looked plenty clear for a landing. Had to drive back up to BWI to get the other car in long term parking. Long day.
Wednesday Jun 10, 2009 #
Running warm up/down 16:00 [1] 2.0 mi (8:00 / mi)
Running tempo 27:00 [3] 4.0 mi (6:45 / mi)
ran three mins hard effort three mins easy and repeat. Found a quiet neighborhood so just made loops.
Tuesday Jun 9, 2009 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Monday Jun 8, 2009 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
got up early to get a run in. All on roads.
Running 15:00 [1] 2.0 mi (7:30 / mi)
after all of the driving stretched my legs by running out to the beach.
Hiking 45:00 [1] 3.0 mi (15:00 / mi)
hiked with others in the state park. Nice views of the ocean.
swimming 20:00 [1]
some laps in the hotel pool.
Sunday Jun 7, 2009 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
ran around Salem. Lots of historical stuff to see again. Ran some along the beach also.
Hiking 45:00 [1] 3.0 mi (15:00 / mi)
walking around Salem.
Saturday Jun 6, 2009 #
Weightlifting 15:00 [1]
all the more time for training. Did some weight training with bunge.
Friday Jun 5, 2009 #
Running 44:00 [1] 5.5 mi (8:00 / mi)
after flying legs felt kind of crappy. Ok after about 20 mins of running on the Minuteman Trail. Stopped some just because so much historical stuff to see.
Thursday Jun 4, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
worked more on my form much easier to do when you go slow.
Weightlifting 25:00 [2]
did some lifts to help with my form. Core work.
Wednesday Jun 3, 2009 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
early morning run. tried to incorporate the critiques from last night's run. Probably will require some weightroom intervention. able to do it slow, but it requires concentration and I can feel a slightly different pull on the muscle. Yes, once I get it done at the very least it is more efficient.
Shooting 1:00:00 [1]
shot great prone and only OK standing. shot 100 rounds.
Tuesday Jun 2, 2009 #
Running warm up/down 40:00 [1] 4.0 mi (10:00 / mi)
jogging and some walking. The massage last night probably made me to loose for the workout it always works best when I wait two days, but only time to get the appointment in.
Running intervals 12:32 [4] 2.0 mi (6:16 / mi)
ran 2 X one mile with 800 recovery. ran both of them in 616. Temps in the lows 80's. One man from the group managed to stay just behind me for both of them. The coach watched us train and did a lot to analyze people's form. Anyone that had watched me before said my form was just fine he had some comments to make- fixing them is going to be tough since I have been running that way for sometime. this group is not all contispated about paces and running speed so he never had any idea how fast I am so he asked what my PRs are.