Training Log Archive: zerfas

Ran with a group. Luckily one person showed up that could run with me. He kind of pushed the pace a bit I was trying to keep more around 8:30/mile ended up somewhat faster still felt OK.

Did some exercises that would help with the shooting plus stretched.

recovery day. Worked on the yard and while the sprinkler was watering the new seed I placed to patch up some of the holes in the front yard went for a run. HIgh 80's with strong sun.

Another great session. Doing some exercises I had not done before especially ones that will help me with the shooting.

After running, weightlifting went straight to shooting. I could feel some of the muscle fatigue which I will have to deal with in the race. My shooting was a little offl Shot 110 rounds.

Ran 3 x two miles with a goal pace of 6:40/mile. Ran on the CCT so a couple of times slowed by crossing the road both out and back. Stopped briefly at the water fountain further out, but turned off the watch while I was drinking. Ran the two's in 13:20 ( first half in 3:10), 13:22 and 13:30 (uphill). two minutes of rest in which I walked slowly Temps in the mid 80's. I think it will take at least one month to get my speed back.

The range was open today and I need all the practice I can get. Not many others using it so it I enjoyed a somewhat quiet day. Ordered one more clip for the gun plus two new bolts which might tighten up the stock to stop some of the recoil. I have only three clips and some of the races later in the season you stop four times to shoot.

Mowed the lawn plus weeding. Planted some additional pachasandra in an area where it has not been growing well and watered. Actual work time about two hours.

Back to the range and shot 150 rounds. realized the gun has a bit more recoil. fairly accurate clustering all my shots fairly high on the target. the last 20 rounds a bit tired so lost some accuracy just the rest went well.

C • If you want to try ski biathlo... 3

easy run. the thunderstorm started when I was the furthest point out. saw the dark sky just thought like the other times the storms were going to miss our area. Ended up with high winds and somewhat heavy rains.

ran easy most of this was on trails.

felt I was healed enough to lift even for my legs. Did lot of lifts for my legs plus upper body including the wood chops and pulls on one leg. My shoulder was sore enough that when I benched press it hurt a little too much. Able to do curls with free weights. did some sit ups of various kinds plus planks just the gym was closing.

ran to the track and back.

Planned to run 4 X 1000 in 348 with 400 m recovery. Ended up running in 354, 353, 352 and 354. temp on the track around 90 with no shade. I have been running these alone probably need to find a group/someone to train with.

Ran over to the 5K race across the street. Always thought the course was short just according to two people with GPS it is this distance- both had the same number. Thought I was really taking it easy only to run this time. For me it seems to be a BIG difference to drop 30 secs/mile. temps in the low 80's with full sun.

Based on my time in the 5K+ this is probably the time I was the pace I was really running at. Feel like I am running much slower just the reality is the time is only slightly slower. Probably it is time to figure out the heart monitor that I won in the race and use it for a while.

Much quieter at the range in the middle of the week. Shot 100 rounds and for the first 50 was the only one on the range. I used Eley for the first 50 shots, this is the cadillac of ammo, and it seemed to improve my accuracy. Then three people came with the REALLY high powered stuff and my accuracy was not so great. My shoulder has been a little sore thought it was from something else, but I think the gun has enough recoil that it all goes into my shoulder.

Recovery day. Planning to practice the other half of the biathlon and realized I have a massage.

ran around the neighborhoods.

A real long interval session. Plan was to run 8 X 200 in 42 each, 8 X 400 in 1:25 and one 1200 in 433 with equal recovery distance. ran the 200's in 41 the rest in 42 with a very slow 200 jog next the 400's in 129, 130, 132, 132, 133, 132, 134. Starting to realize I was getting tired so cut one out and ran the 1200 in 442. Ended up being a tough workout thought the 125's would be challenging just never ran that fast. After doing all of the long stuff need to work on speed for a while before it will come back. wanted to lift weights just not enough time for that also had all of my stitches removed so had more range of motion in my leg.

Planned to do intervals first just after going to two tracks that were occuppied gave up so I could get to the range before it closed. Not many at the range so it went well realize part of my problem in shooting also is that part of the indoor range are dark so moved the target to a lighter spot further out and with the added distance shot better just because I could see the target better. Adjusted my sling some so it helped me more still thinking the gun is still not adjusted just right for me so have to tinker with it more. The bolt is entirely to stiff so that needs work. Used three shoot away target that change to green so you can see it instantly so shot much better because I knew what mistake I was making instantly. Shot 135 rounds had enough especially when someone came with a shotgun.

Before and after running intervals.

Planned to run 2 X 1000 at 348 and 3 X 1000 at 408. By the time I went to the track it was dark so had to run by feel. Just went on the first one and hope I was holding back ran it in 354 so ran the second one fast in 350 rested for only one minute in between. ran the next three somewhat easier in 408, 406 and 409 with one minute of rest. Never could see my watch so had no splits. Could feel the stitches in my leg and my face the ones in my legs felt strange especially because there are two layers of stiching plus a bandage on top. wanted to run 4 X 200 in 42 only ran two in 42 each and decided to stop when I thought driving my leg this hard was pulling too much.

This time used the sling which helped even more. Shot 150 rounds which seems to be enough before my arms are tired and my accuracy starts to really decline.

First time running in three days so legs felt a little strange in the beginning. Had a hard time finding my pace plus all of the stitches in my leg and face felt different as I ran. Ran on the CCT so I would have half mile markers. Wanted to slow my easy days to 8:30/mile especially after all of this so ended up running the first half mile in 3:50 and overcompensated and ran the first mile in 8:45 finally got it right and stayed right around 8:30. Legs felt better after three miles.

Received the results from the biathlon ended up setting a new course record. Decided to have the surgery done on my face while I am recovering from the surgery on my leg. If I thought about it for too long I know I would not get it done. Now I know how it feels and looks if you don't wear a biking helmet and slam your face into a concrete wall. I hate to take pain killers, but will probably have to give in around bed time. The doctor said no running for two days so I asked if walking was OK. He said he knew how I walked so it has to be at a pace to "take in nature." This opens up time to work on the weaker half of my biathlon.

Mowed the lawn which did not bother my leg started to weed and could feel it so had a real good excuse not to do more.

Know I need to spend more time on the range before the next competition. Made a modification to my gun sight and this made a huge difference! Need to find the strap so I can attach it to my arm which further stabilizes the gun. Shot 150 rounds and when someone came and started with the high power rounds it was time to go. My leg was starting to bother me some also.

Hurried to get some training in before surgery on my leg to remove a mole. The doctor said the dreaded words that no runner wants to hear, but I knew he would not want me to run for at least a couple of days. He knew how active I was and knew that I would not stay away from exercise for a week. After his careful stitching I did not want to ruin his beautiful work worst yet I know he would cringe if I called telling him some of the stitching came out. I have to leave it in for 10 days just easy enough for me to cut and remove myself. Worked almost entirely on my legs so the next workout can be entirely upper body which will avoid the stitching. The surgeon is so good I am almost pain free.

Some of this on trails so a little slower. All the more running I could get in. Wanted to mow the lawn also never could do it before the appointment.

Recovery run. Since I have been running so little distance this pace is easy. Somewhat cool by the time I ran just smelly as I ran by areas that were being freshly paved.

NJ Biathlon series. Arrived early for the pre-race instructions and because of the limited amount of range space the race is split into two groups. Because I had not competed at the biathlon in over 15 years I was placed into the second group. We got to walk/run the course before hand to see the layout which was about 40% road running and the remaining on trails. Also had and opportunity to zero my gun before the start of the race. Watched the first wave go which is done with staggered start so everyone is not shooting at once. After a short break the second group was ready to go and to make it more interesting that paired me with a woman that runs the 5K in my time. The course immediately climbs and gains elevation for 750 m and at the turnaround made a fast downhill run. The first shooting is five prone which is easy for me to my surprise I only hit two targets and in this case you run a penalty loop which I had to run three. After that back out on the course for the next part which is 2000 m and back in to shoot again just this time it is five off hand shots. I ended up missing all five! So five penalty loops and back out on the course. I was still in front of the women that I started with and one advantage I had is I knew the winning time from the first heat. I beat her by 15 seconds. First through fourth were only 43 seconds apart. The other women all hit 8 targets it is only my running abiltiy that won the race for me. I had not shot a rifle in ten + years and only had time to practice twice so I did not have big expecations just did not think it would be this bad. Luckily after the race you can use the range to practice more on the targets as we waited for the award ceremony. Not sure how long I spent shooting, but it was slow. This is one place that I improve will make a HUGE difference! A couple of people knew I was a marathon runner.

Ran some on the course with some walking and pick-ups to get ready.

ran two miles just to see what kind of shape I'm in. Ran on the track alone. Kept it fairly even.

Easy to the track and back with a few pick ups on the way there to warm up for the faster part on the track. Had a massage last night.

Ranked 14th in the Masters division by the Washington Running Report.

Lifted a lot incorporating some of the new with some of the regular lifts. Still had better balance on my left side. Did step ups with barbells.

Not sure how far I went. Did some free, breaststroke and the for the most part kicking with all four strokes.

More work on the yard including removing old dirt because the grass was not growing at all in these places and replacing with fresh top soil. Watered the lawn and planted the garden. You think with all of this time on the yard it would be finished still not done yet. Actually worked 3 + hours.

Actually worked far more hours on the yard. Lots to do including mowing mulching, flipping over dirt and planting flowers. Worked 3 + hours.

Wanted to do something to move the legs.

Worked on the yard for two hours planting a new shrub, adding mulch and tranplanting. Still more to do including adding the flowers.

recovery swim.