Wednesday Oct 31 |
 | Running 51:00 [1]6.0 mi (8:30 / mi) | |
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| ran in Mannassas (sp.) battlefield. The trails are fairly easy and somewhat flat for most of the run. Some of this was on roads/pavement. Nice day to be out with temps in the low 70's and sunny. |
| Shooting 1:30:00 [1] | |
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| went to the range later in the day with the hopes it would be empty and quiet well I got half of my wishes with only one person shooting high powered ammo. He was nice enough to take long breaks and let me know before he was going to shoot again. Shot incredibly well probably due to using up the other lot of ammo and having a different lot to use. Used some of the real good stuff and this went well also. Shot 150 rounds. Wanted to stay longer, but wanted to lift also. |
| Elliptical trainer 10:00 [1] | |
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| warmed up my legs before lifting. |
| Weightlifting 45:00 [2] | |
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| Did a lot of the same lifts as on Wednesday. |
Tuesday Oct 30 |
| Running 51:00 [1]6.5 mi (7:51 / mi) | |
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| could feel the weightlifting from last night; also felt like I was running very easy and effortless at this pace. massage tonight. |
Monday Oct 29 |
| Rowing warm up/down 10:00 [1] | |
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| warm up before lifting weights. |
| Weightlifting 1:30:00 [2] | |
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| tough workout in the gym. this time the difference in my legs and upper body was very apparent both with coordination and strength. Last time I checked both legs go out running so not totally sure why there is such a difference in ability with my legs. did lots of lifting including some that I have not done for a while so able to add a lot more weight. |
Sunday Oct 28 |
| Running 2:10:00 [1]15.0 mi (8:39 / mi) | |
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| ran in Little Bennet Park exploring trails I never have been on before. The park is a lot bigger then I realized. Only ran about two miles on roads the rest was on trails. Saw only two people the whole time and no horses. temps in the low 60's so took about 30 mins before I felt even a little bit warm almost turned back for warmer clothes. |
| Shooting 1:15:00 [1] | |
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| all the longer the range was open very busy, but fine with two layers of ear protection on. shot only OK with hot brass getting in your face it doesn't help much with the accuracy. Once some people left went to the far end of the range and shot much better. stayed until closing. |
Saturday Oct 27 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| planned to shoot first just arrived at the range and it was so busy I was told not to shoot prone. went for a run with the hopes people would leave. Ran part of this on trail and fields. |
| Shooting 2:10:00 [1] | |
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| shot 220 rounds. finished the run and lots of people had already finished. at first with everyone else on the range and when it got noisy with six people went to the other side of the range with a couple of other people for the quiet. Bussed all the brass up at the end. this lot of ammo is not so great since when I switch to the good stuff I do much better. wanted to lift weights also just too much happy home owner stuff to do so got a late start on training. |
| Core Training 10:00 [1] | |
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| sit ups, leg lifts and other stuff. |
Friday Oct 26 |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
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| ran on the treadmill since it was such a short run. Found running this pace on the treadmill is tougher then running on the roads. Plenty of TV to watch. |
| Core Training 10:00 [1] | |
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| odds and ends workout. |
Thursday Oct 25 |
| Running 1:17:00 [1]10.0 mi (7:41 / mi) | |
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| originally planned to run with a group just traffic was so jammed just parked the car and ran alone. Ended up going a lot further then planned. Added 5 strides at the end. Ran easily at this pace with temps in the low 50's made for faster conditions. |
Wednesday Oct 24 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Weightlifting 25:00 [1] | |
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| did some balancing work- able to stand on one foot on the platform for over three minutes! this is a big accomplishment for me since my balance really sucks. added more weight on the leg press with each leg lifting alone. |
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| C • Good exercise -- this is so... 2 |
Tuesday Oct 23 |
| Shooting 1:00:00 [1] | |
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| after my massage managed to make it to the range. Of course somebody was shooting a shotgun with high powered ammo so they let me shoot on the other side. Not as much light, but still shot better versus earlier times. Shot 110 rounds and had to bus up the brass. they were washing the floors on the other range so still shooting after it closed. |
Monday Oct 22 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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| started out easy and finished strong. Ran @ 8:10's early finishing around 7:45/ mile at the end. Did not plan to run this long, but went another way and found this trail, etc, etc. |
Sunday Oct 21 |
| Running 1:52:00 [1]14.0 mi (7:59 / mi) | |
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| ran downtown utlilizing the CCT and Beach Drive. ran around 8:10's early running faster on Beach Drive and slowing again once I was in downtown due to intersections. felt great considering this is the longest run I have done in months plus the intense lifting yesterday. temps in the low 80's with full sun. |
Saturday Oct 20 |
| Shooting 1:30:00 [1] | |
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| went to the range first thing before anyone showed up and shot alone for most of the time. Shot 150 rounds. |
| Running 58:00 [1]7.0 mi (8:17 / mi) | |
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| ran some of this on trails. moved along well at this pace and felt great the whole time. |
| Weightlifting 1:10:00 [2] | |
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| this went well. The shoulder was not that sore from shooting earlier in the day so could lift a lot. lifted well with my legs along with plyos. did some balancing stuff and this went really well also maintaining my balance for a real long time. all around training went really well today! added extra weight or reps for some of my weight training. |
Friday Oct 19 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| slept:6.0 |
| a little stiff in the beginning and quickly loosened up. Burning the candle at both ends by staying up and watching the Red Sox win which was after midnight. |
| Core Training 10:00 [1] | |
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Thursday Oct 18 |
| Shooting 45:00 [1] | |
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| Had not used SCATT for a while so trained while watching the Red Sox. Probably not the best way to train since I was trying to listen to the game while shooting. |
Wednesday Oct 17 |
| Shooting 1:10:00 [1] | |
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| went to the range early with the hopes it would be quiet. I was able to shoot about 80 rounds and then five people showed up really quick including three police officers all shooting high powered handguns. When everyone shoots at the same time it was really loud. I was doing great before they arrived luckily I shot some standing only shot a little more after this in total about 120 rounds including 25 standing that would all have been hits in competition. I think my shooting ability is about equal to the running ability so it will not be such a big handicap like it was before. Do not know for sure unless I try a competition. |
| Bike riding 10:00 [1] | |
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| warming up my legs before lifting. |
| Rowing 10:00 [1] | |
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| had enough of the bike so went on the rower which warms up your arms also. |
| Weightlifting 1:30:00 [2] | |
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| did lots of lifting including some plyos and more balance work. made some huge improvements especially in my upper body with out that added bulk. Somewhat discrepancy (sp.) in abiltity of my left arm versus the right, but I think it is totally due to the shooting in which my left arm holds the gun and has to be strong enough for fine muscle control versus the right that takes all of the recoil. Iced my arm some last night. Worked on controlling my hip motion which helps both with the running and shooting. |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| waited for the cooler air which feels better. Move along easily at this pace even with all of the other training early in the day. dark in a few places, but for the most part well lit. Still don't lift my legs a lot so easy to catch my toe which I do time to time,but don't fall. |
Tuesday Oct 16 |
| Running 52:00 [1]6.5 mi (7:59 / mi) | |
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| added five striders at the end. |
Sunday Oct 14 |
| Running 1:21:00 [1]10.0 mi (8:06 / mi) | |
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| ran part of this on the Millenium Trail so knew my pace lost sometime crossing roads. Ran to the gym so ended up being a bit short. |
| Weightlifting 1:15:00 [1] | |
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| at the other gym so has other equipment to use. Did some balance and used other weight machines that I do not have available to me at the other gym. Tough to lift when the Patriots are on, but able to watch the TV while training. very empty so could use/hog anything I wanted. |
| Elliptical trainer 10:00 [1] | |
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| watching the Patriots until half time wanted to keep my legs loose. |
| Running 16:00 [1]2.0 mi (7:59 / mi) | |
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| ran to the Metro. |
Saturday Oct 13 |
| Shooting 1:15:00 [1] | |
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| shot 150 rounds. my right eye vision is so good decided to shoot without using my tinted glasses. Ended up working better then I thought and could shoot better. purchased better hearing protection so wear two sets to cut down all the noise. At first alone and four people shooting high powered handguns and it worked great, but could feel the air moving around from the rounds when the others shot. Luckily these people shoot faster so I was alone again to finish my practice. |
| Running 49:00 [1]5.5 mi (8:54 / mi) | |
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| ran on the Greenway Trail. Not much trash kind of happy about that since I spent all that time picking it up and not much of it has returned. moved easy at this pace not sure how to translate road speed to trail speed. |
Friday Oct 12 |
| Shooting 1:00:00 [1] | |
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Thursday Oct 11 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Weightlifting 25:00 [2] | |
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| it was going really well so wanted to stay longer just not enough time. |
Wednesday Oct 10 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| Shooting 1:00:00 [1] | |
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| What a big difference a little light makes! Used the other range since nobody else was using it and realized the lights are a little brighter. Shot well prone and standing at one time hitting 25 standing in a row. All the more time to shoot before closing. Shot 125 rounds. |
Monday Oct 8 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| ahr:135 rhr:55 |
| tinkering with the heart monitor. Very senstive so when I am around lots of cell phones and cars it give an error message. Ran on the CCT and got consistent reading here. Seems a little high just had a long run yesterday and temps in the low 90's to deal with. Hopefully will be lower plus my resting heartrate is somewhat high probably due to my lack of training over the last month. |
| Shooting 1:20:00 [1] | |
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| shot 150 rounds. I found out the range is going to be purchasing a limited amount of .22 ammo so had to shoot some high powered. I was allowed on the other side of the range as long as I bussed my brass so I liked this arrangement. Shot great prone and only so so standing. Read an interesting article in the Washington Post in which a large survey group responded to how they dealt with stress- number five on the list was-shooting. |
Sunday Oct 7 |
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| Event: Susquehanna Stumble X
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| Orienteering 2:52:59 [1]20 km (8:39 / km) | |
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| ran around on the map until it was not fun anymore so ended up punching about half of the controls. For the rest of the time just running around to get some training in. have not Oed for seven months so coming up short all the time since I am used to running on trails and roads in which I am much faster. Still able to get some workout benefits. Sam did a good job with the course and yes he was right you do get to see the WHOLE park. |
Saturday Oct 6 |
| Shooting 2:00:00 [1] | |
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| Shot 200 rounds. Shot 50 rounds prone to zero and practice and shot standing the rest of the time. I have to purchase all of the ammo from the range and all they had leftover because the shipment has not come in, was the real cheap stuff. Yes, it was cheap and it shot very poorly since I had 40 rounds of real good ammo to compare it with. HUGE difference when I shoot the cheap stuff! On the pistol side of the range so really quiet. |
| Running 42:30 [1]5.0 mi (8:30 / mi) | |
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| trail running. ran with ease at this pace. Yes, I am in better shape ran just after shooting so still somewhat warm. |
Friday Oct 5 |
| Weightlifting 1:15:00 [2] | |
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| Did lots of work on my balance along with a large assortment of other lifts. My legs were much more cooperative today. Somebody in the gym recognized me from the newspaper article. |
Thursday Oct 4 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| feel good at this pace now if I could just get my heart rate monitor working kind of curious what my heart rate number is. Ran to the gym and back. |
| Elliptical trainer 11:00 [1] | |
| ahr:115 |
| Talking to somebody about shooting while on the trainer. multi-tasking. |
Wednesday Oct 3 |
| Yard work 1:10:00 [1] | |
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| after ignoring the yard for so long cleaned it up plus mowed. Need more time to finish, but not today. |
| Shooting 45:00 [1] | |
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| started out well shooting prone since I had the range to myself. Well this idiot showed up and yes you get to be called an idiot for this. The rest of the range was open and he had to shoot his 12 gauge shot gun with high powered ammo beside me. When you are inside it makes everything shake and when you are shooting for accuracy it messes that up. He invited me to move to another part of the range eventhough I had set my target etc. long before he arrived. I had to get going anyways to meet somebody at the gym. Plus he could not even shoot well at all at times barely hitting his paper target let alone the ring. still shot 80 rounds. |
| Rowing 20:00 [1] | |
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| warm up before lifting. |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| time to start training. Took it easy. much happier feet so below. |
| Weightlifting 1:20:00 [2] | |
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| trying to see how many different colors I can make my blog. more plyos and working on areas that I am weak especially my balance and my hips that I think cost me lots of time and efficiency when running since I have to compensate so much. With such long legs I think I pay for more than others plus the injury risk which has seemed to have stayed away. Shoulder OK when lifting some soreness, but not bad. When I started lifting this is when I realized I wish I had iced it the night before. My legs were not exactly in the best mood, but now I realize it might be due to the sneakers I just bought which are too wide for my feet. Went back to RNJ and purchased the most narrowest shoe and I had happy feet well at least when I ran later in the day felt much smoother and my feet were not moving around in the shoe like the other shoe. made some big gains with my upper body no one would ever guess it because I don't get the bulk. |
Tuesday Oct 2 |
| Shooting 1:45:00 [1] | |
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| after being away from the range for over a week time to train again. This time I zeroed so very accurate shooting standing. Shot 210 rounds would have kept going just the people at the range feel like going home. |
Monday Oct 1 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. |
| Weightlifting 20:00 [1] | |
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| Elliptical trainer 10:00 [1] | |
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| warming up my legs. |