Sunday Mar 30 |
 | Running warm up/down 18:00 [1]2.0 mi (9:00 / mi) | |
| |
| |
| Orienteering 34:08 [1]3.5 km (9:45 / km) | |
| shoes: Integrator O spikes |
| ran the yellow course first made sure to keep the pace at my long run effort so I don't get tired. from control 9 to 10 lost some time when I had to run through the woods to go around the horse back riders. Even when I was about 30 m into the woods the trainer was still yelling at me not to run so I had to cut in more where the woods had more rubbish. lost time on this leg since it is much FASTER for me to use the trail. a little more woods running versus last time. Ended up first on the course, but could not let Max down who was cheering me from control 4 into 5. |
| Orienteering 49:36 [1]4.8 mi (10:19 / mi) | |
| shoes: Integrator O spikes |
| Only rested for about five minutes this is about all the faster I could check out, get checked in for the other course and go back out. a little more off trail running just this time from 4 to 5 had to totally stop for the horse back riders to pass by lost about one minute. The trainer kept begging me to totally stand still so I did and read the map. made sure to keep the pace easy again and felt good as I finished. |
| Shooting 1:20:00 [1] | |
| |
| shot 130 rounds. Needed 20 rounds just to get the windage correct. shot another 30 prone and the rest standing. Still shooting 80%+ accuracy standing and ended with 15 out of 15 standing so called it a session. |
Saturday Mar 29 |
| Shooting 1:40:00 [1] | |
| |
| shot 150 rounds. |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| ran about 1/3 of this on trails. Starting to feel like the legs are somewhat fresh again. |
| Weightlifting 50:00 [2] | |
| |
| all the more time to lift before the gym closed. did squats to an overhead press with 25 pds managed 25 reps, 50 push ups, hamstring curls on the ball, balance drills, rows, bicep curls, assisted dips, lat pull downs, hamstring curls single leg on the machine, shoulder press, hip exerc with barbell, sit ups, |
Friday Mar 28 |
| Running 1:11:00 [1]9.0 mi (7:53 / mi) | |
| |
| no time to run yesterday. Ran this and had to hurry to work. Ran the first two miles in 15:30 so slowed it down a bit. legs feel recovered probably helped with the extra day off and a massage. also comforatable running temps. |
Thursday Mar 27 |
| Shooting 15:00 [1] | |
| |
| target practice. Checked on the status of my butte plate and he had to go skiing so I will just have to wait. Can't blame him if I had a little extra vacation I would be skiing. |
Wednesday Mar 26 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
| |
| ran to the gym and back. |
| Weightlifting 1:00:00 [2] | |
| |
| all the more time to lift before massage. Did lots of the usual including woodchops, squats, leg extension, abs work with med ball, tricep pull down, inclined bench press, hip flexor with barbell, row, bicep curl, |
Tuesday Mar 25 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| |
| just stretching out my legs. ran some of this on a dirt trail. |
| Shooting 1:00:00 [1] | |
| |
| since I am shooting well prone and practiced a little bit then the remaining standing. shot 100 rounds total. |
Monday Mar 24 |
| Shooting 50:00 [1] | |
| |
| used the scope for prone so I could look at each individual shot which allowed me to correct my mistakes. Started to consistently hit the 10 ring shooting prone which is 5 mm at 54 feet. went to standing; initially sloppy with 2 out 5, 4 out of 5 and ended with 9 out of 10. With all the upper body strength I have gained in the past few months have more time to get quality shots in. When I did miss these just barely, but barely does not count here so it still means penatly laps. all the more time to practice before closing. |
Sunday Mar 23 |
| Shooting 1:30:00 [1] | |
| |
| even after lifting yesterday this went really well. shot 150 rounds 40 prone and the rest standing. |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
| |
| just ran to stretch out my legs. Thinking of not doing any speed this week and trying another race next weekend to see if the extra rest with only slow training well let me recover. Maybe all the training is catching up with me. |
Saturday Mar 22 |
| Note | |
| |
| MCRRC Piece of Cake 10K. |
| Running race 41:43 [5]10 km (4:10 / km) vdot: 49.5 | |
| |
| Yes, I really did try and got this crappy time. ran the first mile in 633 thought I was trying a lot harder and thought I was putting forth enough effort to be around 6:00 also half thought the mile marker might have been misplaced. went through mile two in 13:00 and almost dropped at this point because of how slow I was. If it was not Easter the next day and thought it might be tough to find a race. just stuck it out and finished; finishing third women out of 145 (first place was 41:07) and 38th overall out of 333. Managed to beat about five people that I never beat before some by a lot. I hated to ask one person just checked if he was training and he said he was trying to catch me before he beat me at the 10K by over one minute.
|
| Weightlifting 1:30:00 [2] | |
| |
| all the energy that was not used in the race was used for this workout. went to a different gym which had lots of good equipment. Did balancing, hip flexors, abs, steps ups with the med ball, balancing on the boyce ball, overhead press, rotaror cuff with bunge cord, rows, tricep pull down, lat pull down, assisted dips, leg extension, push ups on the boyce ball, jumping, hip flexors with barbells, pec flys with barbells, back extension with added weight, single leg hamstring curl on the ball, |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
| |
| some running drills also along with sprints. |
Friday Mar 21 |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
| |
| ran to keep the legs loose. |
Thursday Mar 20 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| |
| |
| Running 23:58 [1]3.14 mi (7:38 / mi) | |
| |
| more running. just this part I knew the distance. wanted to keep it slow to save myself for Saturday. somewhat hilly almost as much as the course on Saturday plus winds with gusts at 40 mph. |
| Shooting 2:00:00 [1] | |
| |
| shot 200 rounds. Continue to shoot well prone and around 75% standing. Can I blame it on the intense weightlifting yesterday? arms feel good also alone most of the time shooting. |
Wednesday Mar 19 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| |
| recovery day. nice and warm finished just as the rain started. |
| Rowing warm up/down 10:00 [1] | |
| |
| before weightlifting. |
| Weightlifting 1:40:00 [2] | |
| |
| started off with some leg warm up drills, into balancing, hip flexors, step ups with weights (not so well with the left leg), pec flys on the ball, single arm press on the ball, assisted dips (24), sideways plank raises each side 3 X 20 secs, lat pull down (70 pds), chin ups, quads with the step up, core with a med. ball, leg pull ups for psoas, wood chops, overhead chops, shoulder pull (37.5), hamstring single leg on the ball, etc.
Went on the bike and stretched a bit aftewards-did not add this time. |
Tuesday Mar 18 |
| Biathlon tempo 36:00 [3]5.0 mi (7:11 / mi) | |
| |
| ran 5 X one mile and shot five times. First time shot in 25 seconds prone hit 3 out of 5 after that slowed down my shooting and hit five targets prone and 4, 3 and 2 standing. |
| Shooting 1:30:00 [1] | |
| |
| shot 10 rounds to set the windage and did the running part. Afterwards practiced more since the range let me use the other side of the range. shot really well prone and only so so for standing. did some more drills out of the book. shot a total of 200 rounds. I could tell towards the end that maybe I let the gun get too dirty so cleaned it. Had to pass extra patches through to clean it well. |
Sunday Mar 16 |
| |
| Event: QOC Patuxent
|
| Orienteering 21:48 [1]**** 3.5 km (6:14 / km) +20m 6:03 / km | |
| 11c shoes: Integrator O spikes |
| Ran the yellow course. Did fairly well losing about one minute on the last control when I stayed on the trail to long. More like a white course in design. windy passing through the open field in both directions. Did a little warm distance not added. Did a lot of trail and open field running. |
| Orienteering 41:04 [1]*** 4.6 km (8:56 / km) +35m 8:36 / km | |
| 13c shoes: Integrator O spikes |
| Recovered for about 10 mins and went on the orange course. the first four controls were for a white course level and changed more to orange with two easy controls at the end. a little off here and there the woods slowed the time for me. Had one leg exactly the same and slowed from 120 to 126 the second time. |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| ran on the roads, trails and some off trail. the park is nice to run in plus I drove here might as well enjoy it. Cut it short to train for the other half of the biathlon. Read the map while running. |
| Shooting 1:30:00 [1] | |
| |
| Did not have to rush at the range. Able to shoot 150 rounds. Another good session trying another drill from the book. |
Saturday Mar 15 |
| Note | |
| |
| Forest of Needwood five miler. another tempo run at 7:00 mins/mile. |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
| |
| ran with some strides and other running drills. |
| Running tempo 34:51 [3]5.0 mi (6:58 / mi) | |
| |
| splits 644, 714, 633, 712, 706. Not as erratic since the course climbs and drops a lot plus somewhat tougher versus the 10 miler a couple of weeks ago. Much more winds with heavy winds from 11/4 to 21/4. had the winds to my back until mile 3 and along steady uphill from 3.5 to almost 4. worked less versus the 10 miler on a tougher course with few people to go behind to block the wind. First female, 9th overall out of 60. glad I wore my shooting glasses since the sun was also strong. Won a HUGE trophy along with some mini weights. lot of good food afterwards. second place women 42+ mins. First place man around 29 mins. |
| Weightlifting 1:15:00 [2] | |
| |
| Did some balancing drills, lunges, squats witth medicine ball, bicep curls, runner lifts, Nautlis Xplode, lat pull down, wrist curls, push ups, reverse push ups with the weightlifting bar, rotaror cuff workout, pec flys with barbells, overhead press, squats on the boyce ball, sideways lunges, tricep pulldown, shoulder pull, leg press single leg, step ups with ball (10 pds), this other shoulder exer. with 6 pds, chin ups, some jumping drills. |
Friday Mar 14 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| easy day. warm enough for shorts and singlet. |
Thursday Mar 13 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| ran to the gym and back. Renewed my membership only to find out that I could only pay for six months since they do not know what will happen to the gym. Looks like it is destined to become a parking lot. Also found out the butte plate will have to be custom made. Kind of makes sense since the stock was custom made so this is the only way it will fit. |
| Elliptical trainer 15:00 [1] | |
| ahr:120 |
| hills on 7 level |
| Shooting 1:25:00 [2] | |
| |
| This time started by bench resting the gun and shooting. Only did this once before. I thought I would get a real small group, but no when I went to shooting prone I made real tight groups, much smaller versus resting it on the bench. shot some standing which also went well. Very happy with how this all went. Only supposed to work on a little during each session. Shot 150 rounds. Also did not rush myself because the people at the range this evening are good and do not rush you out the door. Also had a couple of people standing behind me watching me shoot sometimes this bothers me, but after competing some and having several people do it on a few occasions at the range now I just block it out. It probably is good training for competition. |
Wednesday Mar 12 |
| Running 1:08:00 [1]8.5 mi (7:59 / mi) | |
| |
| recovery day. feel pretty good after last night workout and only 12 hours of recovery. did fairly well even on the long uphill. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| ran to the gym and back. |
| Weightlifting 40:00 [2] | |
| |
| all the more time to lift. Did single leg extension, inclined bench press, shoulder press, dumbbell curl, rows, leg curls on the ball, lunges, single leg press, sit ups, push ups, etc. |
| Note | |
| |
| Massage time moved for this week so no range time last night. |
Tuesday Mar 11 |
| Running warm up/down 22:00 [1]2.5 mi (8:47 / mi) | |
| |
| did some stretching time not added. |
| Running intervals 29:00 [4]4.0 mi (7:14 / mi) | |
| |
| ran 2 X 200's in 40, 40, 400m in 81, 2 X 1200 in 434, 434, 3 X 400 in 81, 82, 82 4 X 200 in 40, 39, 40, 41. not the order I planned to run these in just had an opportunity to run with others at times so went with the group. lost time when could not get around people in lane 1, just during a race not allowed to tell someone to move over so I just go around. Not bad since this is a little more extensive speed workout though the weather was really good. also practiced going into prone shooting after finishing. extra time for recovery laps, waiting for a group or letting people pass before going. kept myself moving always. |
| Shooting 15:00 [1] | |
| |
| dry fire. Not enough time to run at the track and go to the range. |
Monday Mar 10 |
| Shooting 30:00 [2] | |
| |
| dried fire. tried a couple of new drills from the training book. |
Sunday Mar 9 |
| Running 52:00 [1]6.0 mi (8:39 / mi) | |
| |
| ran on a new trail section. Also tried the new glasses and helped a lot to mvove along since the sun was so strong. Eyes did not feel so strained and added lots of contrast. Moved well with a few spots tough to pass and other could move really, really well. |
| Weightlifting 1:00:00 [2] | |
| |
| trained well today. did most of the usual trying a couple new things including a different leg press and shoulder press. Also did leg extension, shoulder work, sit ups, lunges, sit ups, calf raises, arnold's, etc. |
Saturday Mar 8 |
| Running long 2:05:00 [1]16.0 mi (7:48 / mi) | |
| |
| ran starting at the CCT in DC, through the zoo adding mileage by going through the neighborhoods and ending at the Metro. Lost time on the steep climb from Beach Drive to Connecticut ave otherwise maintained a steady pace. rainy throughout only cold for first two miles and felt fine the rest of the way. |
| Shooting 2:00:00 [1] | |
| |
| shot 175 rounds. tried the new shooting glasses not sure they will work that great indoors just too dark need to try with natural light. Do give more contrast just make the target a little bit darker with the light not being that great inside not good to lose more. |
Friday Mar 7 |
| Note | |
| |
| Ranked 18th for 2007 in the 40-44 age group. A nice accomplishment considering my focus, not tapering for these races and having my best performances out of town. |
| |
| C • Congratulations 2 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
| |
| |
| Running tempo 28:00 [3]4.0 mi (7:00 / mi) | |
| |
| planned to run more just wanted to run long on Saturday with the group. Did not run until evening so not much time to recover before the next run so cut it short. |
Thursday Mar 6 |
| Running 1:12:00 [1]9.0 mi (7:59 / mi) | |
| slept:9.0 |
| tried out the new sneakers. when I tried them on thought they cost $50 just when I got to the counter to pay they cost $20 because it took so long to sell them. Last two pairs were Adidas this is Nike and feel better- fluffy with more flexibility. The singlet I bought was also on sale for $15 and it is really nice. Nice to get some pleasent surprises once in a while. once I was home had to rush to get to work on time. felt it some in my legs from the training yesterday probably the extra jumping which I have not done much of lately or just adding more weight. still moved with ease after about three miles. The cat slept well so I made up for lost sleep. |
| Shooting 1:00:00 [1] | |
| |
| Started shooting standing first which was a disaster so went to prone which went really well. went back to standing which was a disaster again and all of a sudden seemed to get the idea and shot nearly perfect. wanted to stay longer now that is was going well just the range was closing and I had to bus my brass. shot 90 rounds. |
Wednesday Mar 5 |
| Running warm up/down 16:00 [1]2.0 mi (7:59 / mi) | |
| slept:6.0 |
| stretched out my legs before running faster later. so warm ran in shorts and singlet. did not sleep well, well I should say my cat did not sleep well so she figured I should not sleep either. |
| Biathlon 31:00 [3]4.0 mi (7:45 / mi) | |
| |
| ran four x one mile shooting four times. very windy running. much better changing to shooting, but take a bit to get through the front door so plenty of time to lower my heart rate. ended up shooting 4, 4, 3, 3. curious how fast I am shooting just can't time it easily. I did one time while standing took about 40 seconds, but I only got three targets. |
| Shooting 1:15:00 [1] | |
| |
| set the windage before running. Did lots of shooting after running. did really well hitting the 9 and 10 ring a lot this time. Used 50 rounds of the good ammo, but even the medium price ammo was accurate. shot 150 rounds. able to hold the gun more stable standing. also this time my eyes changed from the bright sun to indoor shooting something I will not have to think about during competition. another good workout. |
| Rowing warm up/down 10:00 [1] | |
| |
| before weightlifting. |
| Weightlifting 1:30:00 [2] | |
| |
| even after shooting this went well. did some jumping drills, which only improved a little, other places much better. gym crowded with a football team so worked around them still very productive doing a lot for my upper body. did sled push, ab work, planks, hip flexors, |
Tuesday Mar 4 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
| |
| ran to the gym and back. |
| Elliptical trainer 21:00 [1] | |
| ahr:120 weight:117lbs |
| set the difficulty to 7- see how much difference it made. Hope to do some faster workout tonight so I can biathlon. Not sure if the weather will cooperate with one forecast for heavy thunder showers and the other for an overcast. IF it rains I will run fast on Wednesday. Dropped the weight back down. Ate out three days in a row for work stuff end up eating crappy food that is not the best for training- greasy, way to sugary so gained a couple of pounds. |
| Shooting 1:15:00 [1] | |
| |
| shot the new ammo that I asked the range to purchase. moderately priced, but for the price very accurate. I shot really well! wanted to run also with the limited time and how well practice was going decided just to shoot. much more control especially standing. a couple of people at the range even noticed how well I was shooting. shot 135 rounds. also tried out the new attachment to the gun if I have a misfire during the competition can reload very fast and was accurate also. |
Sunday Mar 2 |
| Orienteering 1:10:42 [1]4.1 km (17:15 / km) | |
| shoes: Integrator O spikes |
| decided to run yellow since advanced courses have been going so well for me. Ok for the first control and had real problems with #2 spending 33 mins to find a control that should have taken about four mins. after that I got the idea what to do to orienteer again. No real problems after this losing a maybe a min here and there on the subsequent controls. ran easy since I wanted to run for a total of 2:40 and this seemed to use up a lot of this time. finished had to hurry out on the orange since I was left wondering how this would go. felt much more at ease running through the woods and on the trails some of which were rather sandy. Moved the entire time. jogged to the start line to warm up-did not add this time. |
| Orienteering 39:12 [1]4.5 km (8:43 / km) | |
| |
| ran the orange course. Thought it would be a lot different then the yellow course. copied the course so fast so I could get out realized when I was running it that some of the controls were the same. felt really good running especially off trail. |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
| |
| after finishing orange walked back and as I felt stiff switched to a jog as once my temp dropped I could feel some stiffness. Hurried and downloaded and changed for the run. Mostly on roads and about 1/3 on trails. wanted to go shooting also so cut it a bit short also hungry. |
| Shooting 30:00 [1] | |
| |
| dried fire. Hurried home after the Oing and running and realized it did not want to hurry to the range. This ended up being good practice. Ordered a new butte plate since my shoulder is still taking a beating from the recoil. All the icing, weighlifting and stretching only does so much. This replacement will absorb some of the recoil still some will go to me, but will be far less. |
Saturday Mar 1 |
| Running 43:00 [1]5.0 mi (8:36 / mi) | |
| |
| planned to run longer that will have to wait until Sunday since today was just that busy. Wanted to lift before the gym closed so cut it short. Plan to O on Sunday along with adding some more mileage in. |
| Weightlifting 50:00 [2] | |
| |
| lifted until it closed. Did leg extension, lunges, balancing exercises, bicep curls, shoulder shrugs, dips, push ups, exercise to work my hips, rows, etc. |