Friday Aug 31 |
 | Running 16:00 [2]2.0 mi (7:59 / mi) | |
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| Arrived in Estonia quick shake out of my legs. |
| Walking 15:00 [2] | |
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| Walked around the airport during the long lay over plus got some sleep. |
Thursday Aug 30 |
| Yard work 45:00 [1] | |
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| mow the lawn and yard clean up. Hoping to run today just not enough time. |
| Note | |
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| Wanted to train today just not enough time. Ending up barely making the flight since the drive took over four hours versus 2.5 hours due to traffic. Did not sleep much on the plane since a very fat women from behind prevented us from moving our seats back and she kept kicking the back of mine. |
Wednesday Aug 29 |
| Shooting 3:00:00 [1] | |
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| more time at the outdoor range. Shot really well prone and only so so on standing. shot 325 rounds and could tell by the end I really had enough. for the middle of the week surprisingly busy, but everyone was intensely training for another upcoming event. |
| Running 26:00 [1]3.0 mi (8:39 / mi) | |
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| trail running after shooting. |
Tuesday Aug 28 |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| ran two before the track workout short for time so only one mile after. |
| Running intervals 37:00 [4]5.0 mi (7:24 / mi) | |
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| Ran 8 x 400 with 400 recovery and 4 X 200 with 200 recovery. Recovered somewhat slow managed to run the 400's in 85 and 86 and the 200's in 41, 41, 43, 41. I was definitely running much smoother and lifting my legs more, but could feel the weightlifting from the day before considering for my legs I took the lifts to exhaustion. dodging a couple of people that "had" to walk in the first lane. Met a couple of identical twins training so kind of could run with them just they were doing 800's and one had blood drawn so she would drag after a while. |
| Shooting 30:00 [1] | |
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| More SCATT. |
Monday Aug 27 |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| Did not have much extra time yesterday so ran today. |
| Rowing 15:00 [1] | |
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| Warm up before lifting. |
| Weightlifting 1:30:00 [2] | |
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| Last session in the gym before competing. Did a little of almost everything, but skipped a couple of lifts and replaced with other due to the large number of people in the gym. Still managed to make some gains especially in the upper body. |
| Shooting 30:00 [1] | |
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| SCATT training. Wanted to practice more just need to start packing. |
Sunday Aug 26 |
| Shooting 1:20:00 [1] | |
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| practiced indoors- 150 rounds. |
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| C • shooting as training? 3 |
Saturday Aug 25 |
| Shooting 3:00:00 [1] | |
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| lots of shooting. Had a chance to go to an outdoor range so shot 325 rounds the most so far for me. tried some different ammos again. Had some trouble with standing but improved quickly. |
| Running 27:00 [1]3.0 mi (9:00 / mi) | |
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| easy trail run in the heat temps in the mid 90's. |
| Core Training 15:00 [1] | |
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| stretching and plyos before shooting. |
| Core Training 15:00 [1] | |
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| jogging, stretching and plyos before shooting. |
Friday Aug 24 |
| Shooting 45:00 [1] | |
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| no running today so only trained on SCATT. |
Thursday Aug 23 |
| Shooting 1:30:00 [1] | |
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| trained on SCATT. Did some from the bench and the rest standing. |
| Running warm up/down 36:00 [1]4.0 mi (9:00 / mi) | |
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| Started with the group at Carderock on the C&O canal for the warm up and later caught them on my return for the cool down. |
| Running tempo 26:22 [3]4.0 mi (6:35 / mi) | |
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| After warming up started at mile marker 12 and went to 14. The marker at 13 is really short so had no split. Ran 1320 out that is with gaining some elevation rested for three mins by walking and jogging also had my water bottle with me. Conveniently when I was starting my next two miles a man came by at the correct pace so I chased him, passed him, only to be passed back. He stopped at the bridge and I still had about 600 m to go. Ran a little faster downhill in 13:02. Not bad pace could talk OK plus it is a packed gravel trail also dodging people and dog walkers. Took it easy and caught the group I warmed up with. |
Wednesday Aug 22 |
| Shooting 1:00:00 [1] | |
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| practiced using SCATT. |
| Rowing 10:00 [1] | |
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| on the rower to warm up before plyos and lifting. |
| Weightlifting 1:20:00 [3] | |
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| not that much plyos way more lifting. Made some gains this time more so in my legs versus my arms. Iced my shoulder after shooting last night so this helped with the lifting today. |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| easy run on trails. It was just the deer, ducks, frogs and me. |
| Note | |
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| worked some on the yard considering the training I am doing did not want to over inflate the log. |
Tuesday Aug 21 |
| Running intervals 17:50 [3]3.0 mi (5:57 / mi) | |
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| more like a 3.5 effort. At first thought I would have to run alone lucky that a high school student was doing repeat 800's so shortened it from the planned 1000's. Ran all of them in 255-257 and the girl stayed right behind me for all five. I finished with 4 X 200 did two into the wind and two with the wind behind me. Felt like I was pushing myself, but not totally all out temps in the high 60s made the difference. |
| Running warm up/down 43:00 [1]5.0 mi (8:36 / mi) | |
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| before and after plus between 800's we jogged in the area for about two mins before going again did not run a lap. |
| Shooting 1:20:00 [1] | |
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| initially went to the range just the loudest ever so decided to do intervals first and return. Came back and had it all to myself the whole time. Shot really well also. Only 15 rounds prone to zero the rest standing since this is so hard. Shot 150 rounds. |
Monday Aug 20 |
| Shooting 45:00 [1] | |
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| SCATT training. |
| Shooting 50:00 [1] | |
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| After the massage went to the range until it closed. |
Sunday Aug 19 |
| Rowing 15:00 [1] | |
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| Warm up before weightlifting. |
| Weightlifting 1:20:00 [3] | |
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| More plyos and general all around strenght training. Now my body is getting the idea about how to be coordinated it's not pretty yet, but it certainily looks a lot better. |
| Running 1:36:00 [1]12.0 mi (7:59 / mi) | |
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| Ran home from the zoo. Looked at some animals first before starting my point to point run. It was late in the day so almost all of the animals were very active. The cutest was the golden lion tamarins which wanted to cross back over the foot path. They are tree dwellers and move by jumping from tree limb to the next just the two small kits could not jump enough to get to the next branch so the female jumped over put one on her back brought it to the other side dropped it off and went back for the second one. The food had just been put out so they all gathered around the food tray. After this loaded up my water bottles and ran home. Thought I was keeping it somewhat easy, but with no mile markers until late in the run not sure of the pace. Some distance added when I had to go around construction on the path plus also had to climb the Mormon Temple Hill. |
Saturday Aug 18 |
| Shooting 3:30:00 [2] | |
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| Shot at 50 yards at an outdoor range; shot 240 rounds. changed to new sights both front and back and were much better. Also got the SCATT running so can do that later in the day.
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| Running 10:00 [3]1.6 mi (6:14 / mi) | |
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| ran with some effort to increase my heartrate before shooting. First time missed all five target prone, but just barely four times, ran again and got 4 out of 5 standing which has usually been tougher for me. Did this four times shooting twice prone and twice standing. Ended up the second try getting three prone and three standing. time and distance an estimate. |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| easy run on the roads. first day temps in the low 80's. |
Friday Aug 17 |
| Running 33:00 [1]4.0 mi (8:15 / mi) | |
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| ran to the gym and back. |
| Weightlifting 20:00 [2] | |
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| Did some lifting for my legs plus woodchops and shoulders. |
| Yard work 45:00 [1] | |
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| mowed the lawn and weeded. |
| Shooting 30:00 [1] | |
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| Still trying to get the SCATT program to work and did some dry firing. |
Thursday Aug 16 |
| Running 1:00:00 [3]12.82 km (4:41 / km) | |
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| Ran the DCRRC one hour track run so I did not have to train alone. Goal from the onset was to run eight miles and almost made it. Ran 1.75 miles as a warm up once the race started, 2 miles in 1330, walked and jogged a slow 400 and two miles in 1328 and finished with the cool down. Temps around 90 so eventhough the times a little slower versus the last time I did this workout had much better temps to deal with. Ran some with other people. Felt good finishing as I decided not to pick it up towards the end. Walked some before and afterwards just to move around plus stretched. Only about 12 people in the race and I was the only women. Participation has been higher in the past, but due to the heat I think people stayed away. Tim Good was lap counter along with two other people plus had the clock always running with time warnings at the end of the race. After one hour you put your stick on the track so the extra meters can be measured. Low key race with small prizes for everyone which with the heat everyone deserved. Missed the master's course record by 600+m. |
Wednesday Aug 15 |
| Shooting 1:20:00 [1] | |
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| All the more time to shoot. Spent some time looking for ammo so arrived to the range later then planned. Shot 120 rounds. |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| trail run took it easy since I was lifting weights afterwards plus want to run the one hour run tonight for training. |
| Bike riding 5:00 [1] | |
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| Kept my legs warm on the bike before starting the plyos and weights. |
| Weightlifting 1:30:00 [3] | |
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| More plyos to help with balance and overall coordination. After that went to lifting- very erratic with poundage in some places made lots of gains and other places struggled with the weight. Trying to make an effort to eat more after I ran ate some so this was the fourth meal of the day and after this session ate again before going to bed. Very hungry this AM so ate a large breakfast. Kept thinking the shooting uses no calories might be using a lot since so much fine motor control is needed to be accurate. |
Tuesday Aug 14 |
| Shooting 1:20:00 [1] | |
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| Able to group the rounds as small as I possibly can with the quality of ammo that the range has. Unfortunately I can not bring my own ammo so I have to use with the range sells which does not seem to be the best. Zeroed prone and went to standing shooting which went way better. Shot 110 rounds. |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| On the roads around the track. |
| Running intervals 35:00 [4]5.0 mi (7:00 / mi) | |
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| Ran 3 sets of 2 X 200 and one mile. Ran the 200's in 40 or 41 seconds and the miles between 605-610. Probably the coolest temperatures I have trained in since Nationals, but still probably around mid 80's. The rest of the distance is for recovery. Could feel some of what I did on Sunday ran fairly hard to get my heartrate high for shooting plus the driving. |
Monday Aug 13 |
| Shooting 15:00 [1] | |
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| Worked on setting up the SCATT program took a little more effort to get it running so only did some dry firing for a while. Need to work on it some to get it working properly. |
Sunday Aug 12 |
| Shooting 1:30:00 [2] | |
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| Drove to a teammate's farm to shoot. Nice to use the targets that are used in competition. He thought I should change the aperature back so we did I should have tried it first before changing. Shot better prone even with the change consistently getting 3 out of 5. The standing is still a problem in which I am so shaky especially after running and realized this was partly due to going to long without eating so had a ham sandwich and an Ensure (20 grams protein total) waited 10 mins and did better. Changed the aperature back to the one I had yesterday late in the session and immediately shot five rounds within 3 mm of each other at 50 meters. Shot better prone with this hitting four out five, but I was getting rather tired so the shooting was deteriotating (sp.) anyways. Shot another 150 rounds. He also gave me the high grade ammo that I will be using to zero and for the competition. Very nice set up to be able to role out of bed and shoot when you feel like it. With the computer program I have which needs to be set up I will be able to practice in my basement and the computer gives you feedback about your shooting. |
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| C • 1 |
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| C • Target rifle 6 |
| Running warm up/down 12:00 [1]1.5 mi (7:59 / mi) | |
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| Before we shot ran on the roads around the farm. |
| Running tempo 27:00 [3]4.0 mi (6:45 / mi) | |
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| Ran about 400 m and came into shoot which is more like competition. Worked on transistioning between shooting. |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Ran around in a local park on trails. Afterwards had a picnic and had to get home. |
Saturday Aug 11 |
| Shooting 3:10:00 [2] | |
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| Another coaching session for shooting. Planned to be coached for two hours just the time went by and it ended going this long. Made some adjustments again, but this helped immediately. Did lots of shooting about 250 rounds which is the most I have done in a single session. by the end I could tell I was getting tired but managed to shoot five standing shots that would be in the target. Used some Eley ammo that he had and plus we had the range entirely to us just could hear the high power shooting in the distance. changed the front aperature to yet a different size and this made the shooting better more of the other changes made were subtle. Ended having to eat quick and get to the gym for part 2. |
| Weightlifting 1:15:00 [3] | |
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| A little late to the gym in time for plyos and lifting. I can tell the difference in strength with the left arm that had been holding up the gun for a lot during the morning session. Air conditioning finally repaired in the gym so felt better to lift. Depending on what I do the day before or that AM drives what I can lift at that moment. Some parts much stronger other parts a little tired from an earlier workout. |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Ran in the middle of the afternoon so temps in the low 90's. took a little bit to loosen up since I had just lifted weights but moved well after that. |
| Rowing warm up/down 5:00 [1] | |
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| Went on the rower to warm up before lifting. |
Friday Aug 10 |
| Running warm up/down 27:00 [1]3.0 mi (9:00 / mi) | |
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| Ran to the CCT to do my threshold training run. Did not want to keep running on the track plus the trail offered something the track does not- SHADE! |
| Running tempo 30:00 [3]4.5 mi (6:40 / mi) | |
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| Ran 3 X 1.5 miles in @ 10:00 each. This was rather tough due to the heat in which temperatures are still in the low 90's. Kept hoping the chance for showers would happen ended up with full sun. All of the heat is starting to make me drag some and with all of the training probably could stand to sleep some extra. Jogged around for about 3 mins before going again had to carry my water bottle also which adds about two pounds. Well in 20 days it is going to get much cooler. |
Thursday Aug 9 |
| Running 1:14:00 [1]9.0 mi (8:14 / mi) | |
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| Started out with the group and ended up running alone. Somewhat hot at the start and heavy rains soon arrived to cool the temperature. Ran much easier in the rain. |
| Core Training 10:00 [3] | |
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| balancing exercises along with other stuff to build some coordination. |
Wednesday Aug 8 |
| Shooting 1:15:00 [1] | |
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| Gun starting to feel a lot lighter. All alone at the range just a class on the other range so could hear the gun fire in the distance. |
| Weightlifting 1:30:00 [3] | |
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| Spending lots of time in the weightroom since the upper body lifting makes the gun feel lighter. Did some plyos along with leg lifting. |
| Running 34:00 [1]4.0 mi (8:30 / mi) | |
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| Invited to eat out so can't pass up food. All the more time to run. |
Tuesday Aug 7 |
| Running warm up/down 34:00 [1]4.0 mi (8:30 / mi) | |
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| ran to the track and back. |
| Running intervals 3:45 [4]1 km (3:45 / km) | |
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| Ran 200m in 40 secs and 800m in 305 realized it was too hot ( high 90's) to get a useful workout in. Going to try and run again this eve when temps cool to the low 80's. |
| Shooting 1:20:00 [1] | |
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| best practice so far! I recovered from the lifting so my arms were well rested. Shot 120 rounds. Also had the range to myself plus used targets that I made. |
| Running intervals 34:00 [4]4.25 mi (7:59 / mi) | |
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| ran 5 x 800 with 400 recovery and 2 X 200. Let some of the heat pass, but still in the high 80's with high humidity. Ran on a track that was on lit by some strret lights so somewhat dark. I was not the only one doing this to beat the heat. Ran the 800's in 304 and 305 and the 200's in 40 and 41. Did this after shooting so ended up being a long day. |
| Running warm up/down 17:00 [1]2.0 mi (8:30 / mi) | |
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| before the second set. |
Sunday Aug 5 |
| Running 1:25:00 [1]10.0 mi (8:30 / mi) | |
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| ran about 2/3 of this on trails. |
| Shooting 1:25:00 [1] | |
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| all the more time I had to shoot. Ended up shooting 200 rounds some of it too fast. Only shot 40 shots prone doing so well with this needed to emphasize working on the standing part. put 20 rounds through the size of a penny if I do this in competition should get all five targets. Ended up working on pulling the trigger the correct way. You would think something so small like this is insignficant just if you do it the wrong way your shot will be way off! |
Saturday Aug 4 |
| Running 47:00 [1]5.5 mi (8:33 / mi) | |
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| ran on the trail to avoid some heat. |
| Weightlifting 1:45:00 [3] | |
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| after the run went to the gym for more lifting and plyos. a little warm in the gym plus lots of people working out. not the most coordinated doing some of the plyos, but I seem to learn fast and the body gets the idea what ways to move. felt stronger in my shoulders doing more reps and my legs were only OIK, but did feel quicker with a little more flexibility. |
| Shooting 1:20:00 [1] | |
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| rested some after weightlifting, but still did not shoot the best. A lot of people shooting high powered stuff. |
Friday Aug 3 |
| Running tempo 26:44 [3]4.0 mi (6:40 / mi) | |
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| efffort around 3.5. Ran 2x 2 miles on threshold. Part of the MCRRC go for the glory track meet. Ran two heats ended up only resting for 1.5 minutes between heats. Kept it conservative since temps were around 85 with a fair amount of humidity. Both heats had many people at this pace. Felt good the whole time and could talk easily so did not feel real tough. Ended up finishing first in my age group so another 10 points for the championship series just do not think I will run three more races to have it count. Starting to move with a little more easy probably the plyos are playing a role along with all of the mileage. |
| Running warm up/down 34:00 [1]4.0 mi (8:30 / mi) | |
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| some on the track and once the first heat started went on the soccer field. |
Thursday Aug 2 |
| Running 1:03:00 [1]7.0 mi (9:00 / mi) | |
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| ran the first three miles around 8:30/ mile and turnaround since the man I was with wanted to run more. Caught up with this women that was somewhat slower so went around 9:30 for a bit before speeding up again. Wanted to run earlier so I could spend more time at the range just work was so busy. |
| Shooting 1:00:00 [1] | |
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| Had to finish running and hurry to the range did not realize it was that late so only this amount of time to practice. This time changed practice by shooting standing first and switching back to prone after 10 shots. My standing shots have been low can't figure out why so I just changed my windage to put them back in the middle of the target. If I can't figure it out before the race will just click my windage four time counter clockwise and shoot. Shot 110 rounds. started to lose accuracy towards the end but I was rather hungry at this point. Felt like I could hold the gun better the glove seems to help some especially prone so my hand does not hurt so much for the standing. |
Wednesday Aug 1 |
| Bike riding 15:00 [1] | |
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| warm up before lifting weights and plyos. |
| Weightlifting 1:30:00 [3] | |
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| Did lots of different lifts plus some new ones. Did plyos drills in effort to work on my balance and coordination. Since I don't have much this can only help. Did lots of lifts to strengthen my shoulders. |