Training Log Archive: zerfasIn the 31 days ending Jul 31, 2007:
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Tuesday Jul 31, 2007 #
Running 36:00 [1] 4.0 mi (9:00 / mi)
ran to the track and back.
Running intervals 30:00 [4] 4.0 mi (7:30 / mi)
planned to run 4 X 200, 3 X 800 and 2 X 1200. Ended up running 4 X 200 in 39, 39, 40, 40. and 4 X 800 in 259 305, 309 and 309. I think all of the fast intervals, racing and traveling is starting to catch up with me. felt very tired doing this. I think also all of the climbing in the Saturday race is in my legs. Felt tired with heavy legs did not feel like much spring since I know I can run faster then these times. Also jogged very slow between each one. All of the heat and humidity probably did not help much. Legs are somewhat stiff even after having a massage.
Monday Jul 30, 2007 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
Ran to the gym and back.
Weightlifting 25:00 [2]
Did some woodchops, hamstring curls with the ball and squats plus more upper body.
Sunday Jul 29, 2007 #
Running 1:23:00 [1] 10.0 mi (8:18 / mi)
Ran mostly on trails. felt fine after yesterday.
Shooting 1:10:00 [1]
After yesterday's practice much better at the range especially in the prone. Shot 110 rounds until it was time for the range to close.
Saturday Jul 28, 2007 #
Shooting 2:00:00 [1]
the race was not that well organized and the range was not set up until almost 9:00 so given very little time to practice shooting before and no paper targets could be hung, so could not zero which ended up being costly in the race. practice on the medal targets and the race started almost 20 mins late.
After the race the range was left open this time put up paper targets and so my sights needed to be adjusted before the race. I was grouping to the right and if I had moved it probably would have shot better. got in lots of practice which was very helpful..Adjusted my sights and shot really well.
After the race the range was left open this time put up paper targets and so my sights needed to be adjusted before the race. I was grouping to the right and if I had moved it probably would have shot better. got in lots of practice which was very helpful..Adjusted my sights and shot really well.
Running 28:14 [4] 3.0 mi (9:25 / mi) +240m 7:32 / mi
biathlon with one mile run shoot one mile run and shoot and end with one mile run. I think the one mile was long, but had a fair amount of climb. Shot four prone and one off hand. My husband watched me shoot and said I hit all five prone and two off hand since each time one of the targets went down and came up again like I never hit it. Neither judge saw this happen so it did not count ran 100 yard penalty loops so had two extra to run. Still broke the course record. race started 20 mins late given an early start time so this helped.
Running warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
ran with someone else who knew the course so went really slow just wanted to see where it went.
Friday Jul 27, 2007 #
Shooting 15:00 [1]
practiced dry shooting. traveled to the race so no time for other training had to work part of the day since leave is in real short supply.
Thursday Jul 26, 2007 #
Running 57:00 [1] 7.0 mi (8:09 / mi)
Ran on the C & O witht the group just arrived late so ran alone. Did one minute of plank at the end to imitate the shooting phase of the race.
Shooting 10:00 [1]
Dry fired at targets.
Wednesday Jul 25, 2007 #
Shooting 1:30:00 [2]
Had the range to myself. Shot 170 rounds. Only shot 30 rounds prone and worked on standing the rest of the time. All my prone shots were well grouped so the off hand needed more attention. Starting to get hungry so my shooting started to fade, but at the end managed to get 20 rounds close enough that I think at 50 m the target would go.
Bike riding 15:00 [1]
Warm up my legs before lifting etc.
Weightlifting 1:30:00 [3]
Lots of lifting focusing on my shoulders and legs. Did core work later on my own. Did some plyos that can only help since I am still not exactly the most coordinated person. This can only help with the shooting and the running since my balance is improving yet has a long way to go. My legs gained some strength since we revisited some lifts and could add some weight. Wanted to run also just needed to food shop and a massage. Had to clean my gun also. Wanted to dry fire just that is it for the day.
Tuesday Jul 24, 2007 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
Ran to the gas station to pick up my car. First run of the day. Set up my targets in the house to work on the dry firing.
Running tempo 30:00 [1] 3.5 mi (8:34 / mi)
Ran really slow to the track and back. Once I came over the hill realized I was on my own for the track workout.
Running intervals 28:00 [4] 3.75 mi (7:28 / mi)
Ran 4 X 1200 with 400 recovery. Took the recovery slow. Not the best times since I was alone after being in competitions certainily makes a big difference chasing, or running with someone. Times 440, 438, 435, 438. With all of the running in Maine think I wll be faster if I run with someone hopefully some of the regulars will return next week.
Note
Interviewed for 1.5 hours for another newspaper article.
Monday Jul 23, 2007 #
Shooting 1:20:00 [1]
Shot 120 rounds. improved over yesterday. Spent a lot of time on the prone since I think I can get these targets eventhough it is much smaller only 45 mm at 50 meters versus off hand of 115 mm. Plan to race again on Saturday to focus in on the shooting. Had to focus more since the man shooting a couple of lanes over had his brass bouncing off the wall and into my face once in a while.
Sunday Jul 22, 2007 #
Shooting 1:20:00 [1]
Incorporated what I learned in clinic yesterday into practice and WOW! it made a difference. Much better groups and more consistent plus it was easier on my arms. With practice this should get much better.
Yard work 30:00 [1]
finished the front yard.
Running 41:00 [1] 5.0 mi (8:12 / mi)
Recovery day. Wanted to go to the gym just bought new sneakers since the other ones are flattened. Not enough time to weightlift.
Saturday Jul 21, 2007 #
Shooting 2:00:00 [2]
Zeroing before the race for 30 mins and afterwards had a clinic that ended up lasting for 1.5 hours. Very productive and given lots of advice with drills to improve shooting. Did some shooting, but somewhat tired from the early race. A few experienced biathloners/coaches ran the clinic so felt good about the advice. tooks lots of notes now to try it all.... this if the first time I have been coached with shooting always been by reading and people watching.
Running warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
Running 24:16 [4] 4.0 km (6:04 / km) +150m 5:07 / km
Another biathlon to get experience. Shot poorly and once attending the clinic knew why. Finished second only to be beat by a women on the Czech national team. If I shot better would have beat her since I can out run her. Got up early to drive up so that may not have helped since I don't have much vacation left had to do this. Well worth the drive.
Note
Volunteered for two + hours at the Twilighter in Rockville. Already committed to volunteering so did not want to skip out. Short volunteers so we all worked hard.
Yard work 1:00:00 [1]
Very tempting to take a nap just not enough time so worked on the yard which needed some care. Mowed, weeded and raked up the backyard. Not enough time to tackle the front.
Friday Jul 20, 2007 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
Ran to the gym and back.
Weightlifting 25:00 [2]
all the time I had for the gym. The lifting made my knee feel better.
Shooting 10:00 [0]
Did some dry firing. After going to Fort Kent found out is fine to dry fire my gun.
Thursday Jul 19, 2007 #
Running 54:00 [1] 6.3 mi (8:34 / mi)
Ran on the C & O canal. Very hot again, but OK with the heat.
Core Training 10:00 [1]
Did some odds and ends drills waiting for others before the run. Need to use as much of my spare time as possible training.
Wednesday Jul 18, 2007 #
Note
Press coverage of the event included the Bangor Daily Times which had my picture in it and also the Montgomery County Gazette. Told the USBA I plan to compete in Estonia.
Running 57:00 [1] 7.0 mi (8:09 / mi)
Wanted to go to the shooting range just the luggage was delayed by two hours so lost part of the day waiting. Did not want to leave without the gun. After some good experiences with Airtran this did not make me that happy especially when my gun case was returned heavily damaged. they banged it around like it was a piece of junk. Additionally the baggage claim women told us the luggage would be here in another five mins and it ended up being an addtional 20 mins. I told her that the luggage must have gone to the wrong carousel and she said that never happened well today that is what happened and that airline never made a phone call. All we were offered was one $25 coupon for our next trip. Ended up napping later in the day and going to a massage at night. After this long of a trip had lots of house and bills to deal with. Just ran easy to acclimate to the heat.
Tuesday Jul 17, 2007 #
Hiking 1:25:00 [1] 5.0 mi (17:00 / mi) +500m 12:58 / mi
Went to Arcadia Park and hiked some of the trails including Cadillac mountain. Wow! the views of the ocean were spectacilar. Legs felt really good and a very steep in places so had to be flexible along with the strength. Also balanced much better going along the rocks so this enabled me to move faster.
Monday Jul 16, 2007 #
Shooting 45:00 [0]
The range in Fort Kent was open for competitors to use so went back and shot 75 rounds. Did not stay that long since we wanted to get to Bar Harbor for the tour. Shot 4 out of 5 targets off hand twice.
Sunday Jul 15, 2007 #
Running warm up/down 28:00 [2] 2.5 mi (11:12 / mi)
Warm up with 2 X 400 plus some walking. Ran the course loop again.
Running 29:16 [5] 5.4 km (5:25 / km)
Last day so ran all out to use what energy I had left. Mass start so all of the women started on the line at the same time. Position changed in the race from 2nd to fourth throughout the race with finally fnishing second. Shot the best so far with 5 out of 20 and only lost by four seconds. The women that beat me shot 7 out of 20 thus had two less penalty laps to run. First place Masters so have six nice ribbons plus three boquets of flowers. Distance does not include running penalty laps which for me added some distance. Ran each K in about 4:00. Unlike other events you were allowed to run through the chute area with your gun.
Note
After the race was over selected for drug testing so had to be watched for 1.5 hours before I could go. Selected for the National team that will compete in Estonia in September. It has still not sunk in yet; probably will take a couple of days.
Shooting 30:00 [0]
Zereod again. With the rain storms that passed through had to change my sights a little.
Saturday Jul 14, 2007 #
Running 32:54 [4] 5.4 km (6:06 / km)
Second day of racing this format had 5 X 1.08K with four shooting stops- two prone, two off hand. Only shot 3 out of 20, and managed fourth place again out of 12. First place Masters. Felt great running just tough shooting.
Shooting 30:00 [0]
Zeroing before the race starts. Need to do this since the weather conditions makes the shooting different so one has to adjust.
Running tempo 28:00 [2] 2.5 mi (11:12 / mi)
Ran the course loop some slow and some at 2 X 400 at race pace. Use the same loop so know it rather well at this point.
Friday Jul 13, 2007 #
Kayaking 1:00:00 [1]
Went to Canada and for the day to relax. Very large lake so rented a kayak to get out on the water and see the wildlife. Kept it low key so my husband and I rented a two man so I did not work so hard.
Shooting 45:00 [0]
A little frustrated at the poor shooting the night before so went to the extra practice time at the Biathlon Center. shot at paper targets for about 15 mins and went to the medal. Did not want to over do it plus wanted to go to Canada for the day. The facilities are well set up for practice and shooting with 30 lanes and you can use paper or medal targets.
Thursday Jul 12, 2007 #
Shooting 45:00 [0]
Decided to go back to the range after the training yesterday and it went somewhat better. All alone.
Running warm up/down 20:00 [1] 2.5 mi (8:00 / mi)
Before the race took a long warm up. I had not run fast for over one week so went 3 X 400 m fairly hard pace before easing off. When I ran fast my knee did not bother me at all at the slower pace it lets me know it is still sore. Did lots of stretching before with but kicks, knee lifts and other odd stuff.
Running 17:16 [4] 3.3 km (5:14 / km) +75m 4:42 / km
Biathlon. The women were randomly staggered started by computer. I ended up starting third in 30 second increments. I almost caught the women in front of me by the end of the loop. Ran 1K+ loop shot five prone and only hit one. I was thinking the most I could hit was two so I was happy. Had to run four penalty loops and back on the course. After watching the men shoot first, for some reason they started before us, most people were shooting very poorly so I felt much better. On the second loop passed the other women only have her shoot three targets off hand versus me getting one so she was in front of me again. The race seemed incredibly close and due to technical difficulties the results were not posted. Twelve women in total started and finished. Plan to shoot some in the AM before exploring the area again. Lots of people showed up including one women from the press that wanted to do a story about me. Also another women introduced herself saying she used to live in my hometown many years ago. results update- finished fourth just two seconds out of third.
Running warm up/down 9:00 [1] 1.0 mi (9:00 / mi)
After the race walked and ran some.
Wednesday Jul 11, 2007 #
Running 35:00 [1] 4.0 mi (8:45 / mi)
Ran some on the course to get used to it. Also ran once and came back to the range to shoot. Knee somewhat sore but it is healing SLOWLY.
Shooting 45:00 [0]
Allowed to try the range out before the competition. By far the toughest shooting conditions with winds to deal with plus the 3.5 inch target for off hand is 50 m away and for prone the target is 1 3/4'. Had a hard time hitting that many while my heart rate was low. ran around and tried it again and managed to hit one. This was a tad bit depressing, but I knew it would be tough shooting.
Tuesday Jul 10, 2007 #
Running 25:00 [1] 3.0 mi (8:20 / mi)
Wanted to try and see if my knee was better. Not the best, but at least I could move along easily at this pace.
Monday Jul 9, 2007 #
Bike riding 20:00 [1]
Still not healed. Iced it also.
Sunday Jul 8, 2007 #
Shooting 1:30:00 [0]
Shot 150 runs. Went very well. shoulder seems to be totally healed now the pain has moved to my knee.
Bike riding 20:00 [1]
Went on the bike to let the knee heal more. Still a little sore does not want to heal the rest of the way. Still don't want to try running on it thinking it will just swell up again and not really heal well. Iced it more.
Saturday Jul 7, 2007 #
swimming 30:00 [1]
freestyle and lots of kicking to let my knee recover. Easily swam 50 in 35 seconds. Picked up the wrong bathing suit should have been trashed a while ago gave me lots of drag.
Friday Jul 6, 2007 #
Running 17:00 [1] 2.0 mi (8:30 / mi)
ran to the gym. Hoping to let the knee heal for one more day before doing an interval workout probably needs a couple of days off so will swim and try the intervals on Monday. OK when I first started, but just after two miles already sore.
Weightlifting 25:00 [2]
Did some hamstring curls on the ball plus squats and other upper body lifts.
Walking 24:00 [1] 2.0 mi (12:00 / mi)
Tried to run back just the knee was sore.
Thursday Jul 5, 2007 #
Weightlifting 1:15:00 [2]
warmed up for about five mins on the bike and started lifiting. Emphasized shoulders, core strength and hip flexors. Stayed away from using my knee as much as one could.
Walking 48:00 [1] 4.0 mi (12:00 / mi)
Started to run just knee a little sore. I am hoping it will heal enough to do intervals on Friday.
Wednesday Jul 4, 2007 #
Shooting 1:10:00 [0]
shot 125 rounds. The prone went far better with the clustering almost in the center of the target. when I switch to off hand this goes much better also. had a massage just before going to the range plus very few people using it.
Bike riding 30:00 [1]
my knee is somewhat sore so decided not to run just kept it lose on the bike.
Tuesday Jul 3, 2007 #
Running warm up/down 25:00 [1] 3.25 mi (7:42 / mi)
warm up easy just the cool down was somewhat quick as the man I ran with is faster.
Running intervals 48:00 [4] 6.75 mi (7:07 / mi)
ran 4 x 200, 8 x 400 1 x1200. knee felt sore as a I warmed and hurt some while running never would guess it from my times. Ran the 200's in 41, 41, 41 and 42. The first seven 400's in 87 the last one in 88 and the 1200 in 4:35. Probably could have run faster just sore. A little swollen at the end so iced it twice that evening.
Monday Jul 2, 2007 #
Shooting 1:30:00 [0]
More time at the range. Very quiet night so did a lot of prone shooting and switching back to off hand. Shot 15 rounds off hand and not one of them missed. noticed that when I shoot prone the shot are a tad high changed the windage some, but not helping much may have to really change it a lot and do the same during competition. Had very tight groups just high on the target so it will still hit it just not giving myself much room for error and after running will need this.
Sunday Jul 1, 2007 #
Yard work 1:00:00 [1]
spent two hours on the yard plus some yesterday. Hard work especially in the heat. lots of weeding and mulching.
Shooting 1:30:00 [0]
Asked the range if I could shoot prone and they said fine. Had to lie on a piece of cardboard so a little hard on the elbow. Shot well considering how little practice I have done this. Much more stable way to shoot so easy to shoot 15 rounds within 1/2 inch. May add some running in the next couple of days to see how well it goes. once elbow was sore shot some off hand. target blowing around some some of the shots no so great not sure if it is me or a moving a target. Need the fans on to move the air around. shot 160 rounds 100- prone.
Running 1:28:00 [1] 10.0 mi (8:48 / mi)
after shooting ran mostly on trails. Still somewhat warm, but felt fine. knee a little sore and felt better as I ran.