Training Log Archive: zerfasIn the 31 days ending Dec 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||||||
Monday Dec 31, 2007 #
Weightlifting 1:00:00 [2]
did leg extension, hamstring curls on the ball, hip extension with ball, 60 push ups, one min plank, lunges with and without weight, triceps pull down, shoulder shrug, calf extension, side way step ups with med ball, wood chops, flys, lat pull down,
Sunday Dec 30, 2007 #
Running 1:52:00 [1] 14.0 mi (8:00 / mi)
all the more time to run wanted to get to the range. ended up raining for over half of the run, but managed to stay warm enough.
Shooting 1:20:00 [1]
waited for the Redskin game to start and the range was really quiet, thus I was really accurate. Changed my trigger pull and it seems to be just right. shot 120 rounds.
Saturday Dec 29, 2007 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
Shooting 1:00:00 [1]
changed the trigger pull and went back to the range. Changed it initially and dried fired with it seemed to be OK just at the range it was too much of a hair trigger that no way I could use it in competition. Changed it again so will try in on Sunday to see if it is better. shot on one side very quiet for a while and had to switch to the other side when several people showed up at once shooting pistol. When seven people shoot at the same time me and the target moves that is how loud it is. The other side was very dark since I think many lights are burnt out and have not been replaced. More like shooting at dusk about 30 mins after sunset- yes it was that dark. ended up shooting well standing with this other crappy ammo for some reason. Got 30 out 30. only ended up shooting 85 rounds.
Friday Dec 28, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back. first run of the day.
Rowing 10:00 [1]
Running 16:00 [1] 2.0 mi (8:00 / mi)
ran to pick up my car from the shop and had to get a ride the rest of the way to make it before it closed.
Thursday Dec 27, 2007 #
Running 31:00 [1] 4.0 mi (7:45 / mi)
ran to the gym and back.
Weightlifting 30:00 [2]
after not lifting well for the past two weeks it went really well today. Did leg extensions, tricep pull downs, bicep curls, rows, shoulder press ( right felt fine just weaker), leg press, calf raise, wrist curls (front and back), lat pull down, hamstring curl, leg press
Shooting 1:00:00 [1]
This time tried the high quality, middle quality and cheap ammo to see how well they group. Shot 85 rounds prone. The high quality made even a smaller group versus shooting with the Anschutz, the medium was OK and the cheap stuff really was very inaccurate. The range stayed open a little later so got to shoot some extra. When I got home decided it was time to read the instructions especially the part on how to change the trigger pull.
Wednesday Dec 26, 2007 #
Shooting 1:45:00 [1]
initially shot well prone, but it all fell apart once people started shooting high powered ammo. Never did shoot that well after that. I will have to try all the different ammos again to see what works the best. The cheap stuff that worked fairly well in the Anschutz is not as good in the Izhmash. shot 100 rounds prone and 50 standing.
Running 42:00 [1] 5.0 mi (8:24 / mi)
shoes: Integrator O spikes
ran on the trail which were rather sloppy due to the rains. temps just above freezing so made for a little bit of a cold run.
Tuesday Dec 25, 2007 #
Running 1:11:00 [1] 9.0 mi (7:53 / mi)
sitting in the house too much so went out and stretched my legs. Warm enough for shorts and probably could have worn only a singlet also.
Shooting 15:00 [1]
more dry firing.
Monday Dec 24, 2007 #
Rowing warm up/down 10:00 [1]
warm up before lifting.
Weightlifting 1:45:00 [2]
Did some balance exercises, squats, a lot of work focused around my shoulders, back flex, squats, split squats.
Shooting 30:00 [1]
dry firing. glad I did this before going back to the range, able to set my gun up much better for me including the cheek rest which I had set to high removing a couple of washers to lower. Switched between prone and standing to be sure I had the best of both. See how it is on Wednesday when I use live rounds.
Sunday Dec 23, 2007 #
Running 2:06:00 [1] 15.7 mi (8:02 / mi)
ran on the trail. ran INCREDIBBLY well did not realize I was this quick until I finished and added up the distance. This trail is fast, but it is still gently rolling. A light amount of rain made it faster, making the ground just soft enough to really move also ran with someone that was fast also. only one mile on the roads. it went so well ended here may try to run later in the day for more mileage.
Saturday Dec 22, 2007 #
Shooting 1:50:00 [1]
already shot better then before with 15 rounds standing at 75 feet within 1/2 inch. much different so need to adjust more. puts a little bit of stress on the shoulder which I can hopefully get rid of. shot 150 rounds.
Running 48:00 [1] 6.0 mi (8:00 / mi)
ran easy to rest for the long run on Sunday.
Weightlifting 10:00 [2]
did some hip flexor exercises and stretching.
Friday Dec 21, 2007 #
Shooting 30:00 [1]
no time to run since I wanted to try the new .22. spent a lot of time adjusting so only shot 35 rounds.
Thursday Dec 20, 2007 #
Running 31:00 [1] 4.0 mi (7:45 / mi)
(sick)
ran to the gym and back.
Weightlifting 50:00 [2]
(sick)
did leg extension, hip exerc, lunges with and without med ball, squats, bench press, overhead dumbbell press, rows, lat pull down, planks front and back and held one minute for each, bicep curl, sit ups, hamstring curls on the ball, quad curls on the ball, balance exer,
Wednesday Dec 19, 2007 #
Running 1:50:00 [1] 12.0 mi (9:10 / mi)
(sick)
still have the cold, but went running anyways. Felt fine at this pace a lot of this mileage was on trail that was fairly fast. never made it to the weightroom just wanted to sleep to try and recover faster.
Tuesday Dec 18, 2007 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
(sick)
throat a little sore so I think this is the beginning of a cold. Ran OK despite feeling not the best.
Sunday Dec 16, 2007 #
Orienteering 1:45:00 [1] *** 10.0 mi (10:30 / mi)
after running kind of OK for the first five controls had trouble with number six when the stream was so high that is was my waist deep in places to cross so went around. Really had problems with number seven so after this skipped some controls to get back before the courses closed. After this just made it about getting time out on my legs. I can't be in to bad shape after running three days in a row like this.
Weightlifting 1:10:00 [2]
plenty of energy for the weightroom. Did leg extension, bicep curls, rows, seated row, lat pull down, hamstring curls on a ball, balance exercises on one leg, push ups (40), wrist exercises, step ups with medicine ball, squats with medicine ball, lunges, shoulder press, calf extension,
Saturday Dec 15, 2007 #
Running 2:10:00 [1] 14.0 mi (9:17 / mi)
ran on the trails starting in Hemlock Park going towards Fountainhead. DId not make it that far when I found a dog so called them. Wanted to save some energy for Sunday's O meet weather permitting. Felt good and moved along despite yesterday's medium length run.
Friday Dec 14, 2007 #
Running 2:00:00 [1] 15.0 mi (8:00 / mi)
planned to run 4or 5 miles. This was going as planned until I came across a trail and figured "This can't go that far in this county." after finishing the trail part thought I could just loop around and well blah, blah this is how this turned into a 15 mile run. after running about 10 I figured what's another five. Had my trail sneakers on plus no lack of people asking me if I was cold with shorts on. no water with me since this was supposed to be a "short" run luckily it was in the low 50's so never felt thirsty until towards the end; had plenty of cold water in the car.
Thursday Dec 13, 2007 #
Running 50:00 [1] 6.5 mi (7:42 / mi)
ran with some short sprints at the end. Felt WAY better today slept a lot last night plus ate more today and last night. also ran with my trail shoes on the roads which are a tad heavier. much different weather after being warm enough to run in shorts and a singlet yesterday needed to wear a lot more with temps in the low 40's with a light rain.
Wednesday Dec 12, 2007 #
Running 1:03:00 [3] 8.0 mi (7:52 / mi)
Weightlifting 1:10:00 [2]
after making gains for sometime today was not my day. very sluggish eventhough the balance was pretty good. Started to realize I did not eat that much today plus over the weekend did not eat a lot even with the long run on Sunday so this is probably catching up with me. also did not lift over the weekend so maybe to much rest between sessions. I thought I would be refreshed seems to be the opposite. Also wondering if something more is not wrong with my abs they feel better, but are healing very slow. felt OK running, but a couple of hours after lifting still felt not right.
Rowing warm up/down 10:00 [1]
Bike riding warm up/down 10:00 [1]
Tuesday Dec 11, 2007 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
I don't think I recovered well from Sunday. a mixture of the added mileage and not eating enough. felt it mostly in my hips, but after a while picked up the pace.
Sunday Dec 9, 2007 #
Running long 2:41:00 [1] 20.0 mi (8:03 / mi)
ran slow in the early part along Beach Drive only averaging 8:10/mile. I have always been slow through this section. Stopped to look at the cats at the zoo hardly anyone was there when the lion roared. ran the rest of the way in DC losing some time in the intersections.
Saturday Dec 8, 2007 #
Running 1:35:00 [1] 12.0 mi (7:55 / mi)
planned to weightlift just by the time I ran too late. probably better to do it on Sunday after my long run.
Friday Dec 7, 2007 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
wanted to run more just not enough time in the day.
Thursday Dec 6, 2007 #
Running 31:00 [1] 4.0 mi (7:45 / mi)
ran to the gym and back.
Weightlifting 50:00 [2]
Did overhead barebell press, leg extension with each leg, calf extension, bicep curl, leg press, assisted chin ups, lat pull down, rows, back extension, flys, shoulder press, hip extension, tricep pull down etc.
Core Training 10:00 [1]
leg lifts, push ups, and some balancing drills.
Wednesday Dec 5, 2007 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
ran to the gym so some of this mileage is on a treadmill. Set it on 7.5 mph with 0.5 incline. Did not want to run with the snow in my face the whole time.
Tuesday Dec 4, 2007 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
felt really loose after having a massage the night before. Really first cold and windy day to train.
Monday Dec 3, 2007 #
Yard work 20:00 [1]
Sunday Dec 2, 2007 #
Running warm up/down 32:00 [1] 4.0 mi (8:00 / mi)
before and after race. did some strides before the start.
Running race 20:19 [4] 5.0 km (4:04 / km)
Howard County Striders 5K road race. This was about a 4 effort since I have not done any speed workouts since August. finished 17th out of 216 and first female overall. I think this is my highest finishing percentage at this short of a distance. Temps around freezing at the start. everybody was shy about being on the start line which was three lanes wide. Of course people passed really quick including the first place women and I passed a lot after the first mile. I stayed with the first place women and did not take the lead until 2.1 miles and won by 9 seconds. Third place was really far behind. Only prize for first overall and age groups. Could tell not much speed just kind of one gear the whole time. went through mile two in 13:08 no marker for mile one. course straight for almost one mile after that turned a lot including having to cross back over people in the race on two occasions to stay on the course. ended up finishing in front of all the male runners 40-49 and only beaten by one 50 year old. Had to wear a lot of clothes to stay warm and never was overdressed keeping my gloves on the whole race.
Weightlifting 1:00:00 [2]
did squats with a medicine ball and throw it up. Limited by the ceiling height. single leg extensions, bench press, overhead barbell press, planks (front and back), calf extension, step ups with a ball (front and sideways), balance with touching the ground on one foot, bicep curls, lat pull down, sitting lat pull, tricep pull down, hip raises plus some other stuff that I can't think of right now.
Saturday Dec 1, 2007 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
ran easy to keep my legs fresh.
Yard work 1:30:00 [1]
almost finished cleaning the yard still a bit to do.