Saturday May 31 |
 | Shooting 3:15:00 [1] | |
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| trained outdoors. shot 300 rounds. still having trouble with my balance that is not the best. shot well prone and spent most of the time working on standing. at times shot really well and other times missed all five. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| easy run with a couple of striders at the end to stretch out my legs. |
Friday May 30 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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| trying to keep it easy to let my legs feel good on Sunday and for lots of shooting on Saturday. |
Thursday May 29 |
| Running 1:20:00 [1]10.4 mi (7:41 / mi) | |
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| distance based on my pace with the mile markers on the C&O canal. ran with somebody for three miles so not totally alone. had a picnic afterwards. felt pretty good though still a tad stiff. |
| Shooting 20:00 [1] | |
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| dry firing; this time worked on prone. |
Wednesday May 28 |
| Shooting 1:50:00 [1] | |
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| went to the outdoor range just with another commitment that day had to cut it short. Initially had a tough time setting the windage as the winds shifted and were changing speed quickly. Once I set it shot some standing which started out poorly, but got better. had to use electric tape on my cheek rest to make my eye align with my front and back sights better and this helped once I figured this was the problem. shot more prone and once I knew time was running out shot more standing. Had to wait for a cease fire to pick up my target so late to the gym. shared the range with retirees. |
| Weightlifting 1:30:00 [2] | |
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| did some running drills to warm up, and next to leg work including lunges, step ups, Worked on the upper body with push ups, shoulder pulls, rotator cuff, plyos ball, etc. This time the right arm was better not so sore and had more strength probably due to holding an eight pound gun for almost two hours plus while shooting prone a lot of my body weight is on the left elbow. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| all the more time for running. Long day since the range is a bit of a drive next time I am going much earlier cut myself way to short on time since it was going well. |
Tuesday May 27 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| recovery day. |
Monday May 26 |
| Running 1:56:00 [1]15.0 mi (7:43 / mi) | |
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| ran point to point ending at the parade in downtown. temps in the mid 80's. ran some on Beach Drive that was well shaded only reaching the heat once in DC. felt fine at this pace. |
| Yard work 30:00 [1] | |
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| more work on the decks this time painted with my left hand. very hot work. actual time about two hours. |
Sunday May 25 |
| Shooting 1:45:00 [1] | |
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| Indoor shooting. shot only a little bit to set the windage on shot the rest standing. way better then Saturday. looked through my scope for each round to see how well it went so went slow. 150 rounds. |
| Yard work 30:00 [1] | |
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| cleaned the deck and painted. actual time about two hours. |
Saturday May 24 |
| Running tempo 42:51 [3]10 km (4:17 / km) | |
| slept:10.0 |
| Cascade 10K (Sterling, Virginia) race as a training run. Much tougher then I wanted it to be only going through the first mile in 655. Finished 10th women and 55th out of 744. First place women over 40 mins so not the fastest course. Legs felt tired. Washington Running Report had added a couple of sentences about me in the race write up. Third place masters and since first and second place overall were masters I was first in my age group by over five minutes, winning a hat and coupons to Outback Steakhouse. |
| Shooting 2:30:00 [2] | |
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| trained outdoors. few people so went well. shot only a little bit prone to set the windage and shot really well standing for about 50 rounds. Starts to go downhill so went back to prone. Much better at adjusting for the wind. |
| Running warm up/down 27:00 [1]3.0 mi (9:00 / mi) | |
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| Yard work 30:00 [1] | |
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| mowed the lavwn and weeded. |
Friday May 23 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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Thursday May 22 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| ran by a speed monitor and it said I was going 8 mph. |
Wednesday May 21 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Weightlifting 20:00 [2] | |
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| all around busy day. Wanted to lift some. leg extension, single leg squats, bicep curl, shoulder press, rows on the bench etc. Some stiffness in my legs, but probably due to the colder weather once the one hour was was over which started a little late to wait for people caught in traffic. Finished well after sunset so temps dropped a lot, plus forgot to put sweat pants in my bag so had bare legs and the drive home. results not posted yet so not sure of the exact distance since the last bit is wheeled measured. |
Tuesday May 20 |
| Running intervals 1:00:00 [3]13.02 km (4:37 / km) | |
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| ran the DCRRC one hour track run doing intervals during the race. Ran 4 X 200 in 41 and the 800's in 303 and 304. Probably a bit slow due to taking the rest 400m lap faster then usual. Lost about one minute for bathroom break during the race. While running hug the inner line so people have to pass outside you and when I pass I have to go around. 15 people raced including two other women. Won a log book yes, it was low key. results posted actual distance 13,016 meters. |
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
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| Jogged slow plus some walking. |
Sunday May 18 |
| Shooting 2:00:00 [1] | |
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| finally got to shoot with shifting winds and rain. did really well prone ended up placing 15 rounds through one small area all at 50 yds. Only shot 50 rounds standing. At first went really well and I could tell my arms and shoulders were tired from yesterday's lifting. Also had to go through the range tour/safety so now I can go to the range whenever I want alone. Also found routes to run that are safe. my spotter got some practice in also. ended up being a long day at the range. |
| Running 1:35:00 [1]12.0 mi (7:54 / mi) | |
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| ran point to point. |
| Running 16:00 [2]2.0 mi (7:59 / mi) | |
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| ran home from the metro. Not nearly as stiff as I was before, but the short run probably accounts for that. |
Saturday May 17 |
| Running 52:00 [1]6.0 mi (8:39 / mi) | |
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| ran on the Greenway Trail. rather dry so ran along really easy. took it easy. stopped some to pick up large limbs that were on the trail so this slowed me down a bit. |
| Weightlifting 1:10:00 [2] | |
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| worked on balance with the bosu, lunges with weight on my back, sled push six times with 135 pds, single leg extension, lots of shoulder stuff, dips, med ball drills, mountain climbers, dumbell bench press, tricep pull down, bicep curls, reverse crunches with weight, overhead dumbell press, step ups with med ball,etc. |
| Yard work 30:00 [1] | |
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| mowed part of the lawn, weeded, cleaned gutters, and washed the front of the house (siding was dirty) and washed windows. Took much longer did not want to add so much extra to the log. bought new paint for the front and back deck, but that will wait for another day. |
| Shooting 15:00 [1] | |
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| cleaned the gun and dry fired. |
Friday May 16 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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Thursday May 15 |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
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| Running 20:45 [4]5 km (4:09 / km) | |
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| ran the measured course so the total distance is correct just no mile splits. had to deal with the traffic so not always running on the part of the road that I want plus could not cut it close on some turns. |
| Running tempo 12:30 [4]1.9 mi (6:34 / mi) | |
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| added some more distance on after running the measured course. ran this in training sneakers so it made me work a lot harder. sunny in the mid 70's. distance is an estimate. I could feel some of the lifting from yesterday. |
| Shooting 1:00:00 [1] | |
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| shot well prone. Tried tinkering with using the sling for standing not so great so probably don't have it right. My arms were tired so went back to shooting prone. |
Wednesday May 14 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran part of this on a trail until I came across a big black snake stretched across the entire trail. |
| Rowing warm up/down 10:00 [1] | |
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| before lifting. |
| Elliptical trainer warm up/down 10:00 [1] | |
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| before lifting. |
| Weightlifting 1:45:00 [2] | |
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| started with running drills, lots of shoulder work, push ups which were a disaster, mountain runners which I could do this time on a bosu. pushed the sled for time in 11.6 secs, 135 pds, 18 yds. |
| Yard work 30:00 [1] | |
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| now the weather is better could work on the yard. |
Tuesday May 13 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| easy day. Legs feel great even with the racing and all of the driving. Decided it might be a good idea to read the IBU rules about biathlon. Ended up finding out that I can use my sling both prone and standing and with how well I have been shooting will give it a try. |
Sunday May 11 |
| Biathlon race 27:11 [5]5.56 km (4:53 / km) | |
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| ran well just the shooting only hit one prone and one standing. Felt good while zeroing in which I overlapped four rounds so was really shooting well. winds picked up some when the competition started just thought the trees were blocking it enough so did not change at all. Ended up the wind was passing enought through the trees, thus only got one and the other four were well grouped at 11 and 12 o'clock. my sighter did not realize he could run out of the shooting area and tell me this info since he thought I would be DQed plus he thought he would not help me anyways. So on the standing probably shot the same way. a little frustrating to say the least. finished second to a women that used to train full time in the military. I can easily out run her just she shoots much better. |
| Shooting 2:00:00 [1] | |
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| zeroing before the race plus trained more after. |
| Running warm up/down 26:00 [1]3.0 mi (8:39 / mi) | |
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| put out the turn around cone for the race and picked it up aftewards. Multi-tasking. |
Saturday May 10 |
| Shooting 1:00:00 [1] | |
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| wanted to get some training in. only 100 rounds. |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| just keeping the legs loose. feel much fresher since two days ago. |
Friday May 9 |
| Running 40:00 [2]5.0 mi (7:59 / mi) | |
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| easy run. |
Thursday May 8 |
| Note | |
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| Ranked 9th in the 45-49 age group for the Winter period. |
Wednesday May 7 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| planned to run intervals just the track was in use. Half thought about using the CCT to train. |
| Running warm up/down 30:00 [1]3.5 mi (8:34 / mi) | |
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| before intervals and rest in between. |
| Running intervals 9:00 [4]1.5 mi (6:00 / mi) | |
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| not the best workout. ran the 200's alone and all slow in 44 and 45. Ran the 400's with other and managed to run them all in 85. Did not feel that fast and a tad tired from a mixture of outside factors so did not run the 600's. wanted time for shooting since I made all the adjustments and want to be sure it is OK. muscles feel tired in my legs, but the arm seemed to have recovered rather well. |
| Shooting 1:10:00 [1] | |
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| looked at each individual shot through the scope so only shot 85 rounds. Shot well considering the people near me were shooting and AK47 and a shotgun. had to adjust my windage a lot since I last shot outdoors. My arms seemed to have recovered well from the training and all of the shooting. Also had a massage last night. |
| Yard work 30:00 [1] | |
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| more yard work. |
Tuesday May 6 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| ran to the gym and back. |
| Weightlifting 20:00 [2] | |
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| all the more time to lift. Did single leg hamstring curl, rows, lat pull down, step ups with a med ball, bicep curl on a machine, etc. |
Monday May 5 |
| Running 1:50:00 [1]14.0 mi (7:51 / mi) | |
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| wanted to get some mileage in. Ran steady 745/mile until reaching the city. |
Sunday May 4 |
| Shooting 2:00:00 [1] | |
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| Had an opportunity to shoot outside and the weather was finally what I needed. There was full sun with shifting and variable speed wind so the shooting was about as tough as it going to get. Also trained a spotter which made the shooting faster. Hopefully during the race he will be able to give me information about my shooting which is allowed in biathlon so I can better adjust. Shot prone first and able to group fairly well. Able also to shoot four overlapping rounds and felt to comfortable with the whole thing and the next round went off the entire target. shot some standing by this point a bit tired, but better since I was getting 20% of the targets dealing with the winds. Hit five in a row almost all in the center so ended it on a positive note. Shot 200 rounds. |
| Weightlifting 50:00 [1] | |
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| after the shooting took a nap and went to the weightroom the long run will have to wait until Monday. Did lots of the usual including hamstring curl on the med. ball, lat pull down, inclined bench press, sinlge leg extension, shoulder shrugs, overhead dumbell, squat to overhead press with 35 pds, lunges, bosu ball balancing, planks, sit ups, bicep curl,
Made gains after all of the shooting when my arms felt so tired earlier in the day. |
Saturday May 3 |
| Shooting 2:00:00 [1] | |
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| today's practice was to shoot one round at a time and look through the scope to see exactly where it went. Took this long to shoot 100 rounds since I did not have spotter so for each round had to put the gun down, look and try to improve on the next one. ended up with lots of 10's both prone and standing. shoulder felt good started to get hungry so the shooting starts to go anyways. all the changes seem to be really helpful need more time to adjust/practice with it. |
| Yard work 1:00:00 [2] | |
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| turned over the dirt for the garden plus moved around the top soil and mulch. Planted the tree along with the flowers plus weeded and mowed the lawn. actual time close to three hours, |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| so hungry had to eat first and then run. no problem running this speed. Shoulder felt really good also. |
Friday May 2 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| Bought a new pair of sneaker plus the added bonus of some racinng flats. Originally I thought they were discontinued when I could not find them in the regular price rack so when I went to the discounted sneaker area found the ones I wanted at 50% off. Shoulder feels much better after shooting - the homemade butte plate seems to be better and is custom fitted to me. |
Thursday May 1 |
| Running 1:18:00 [1]10.0 mi (7:48 / mi) | |
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| ran before shooting. temps in the high 60's with full sun. started out a little slow once I was warmed up ran well and easy. can feel some of the weightlifting/yardwork from yesterday in my arms. |
| Shooting 2:00:00 [2] | |
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| First made changes to the gun. The rule is only change one thing so we changed six things. took a little bit to adjurst to all the changes, but they all are for the best. Once I got the idea much better and smoother. When I left the house it was slightly windy and rainy by the time I began to shoot the winds were 0-5 mph with full sun. shot 250 rounds towards the end started getting sloppy so ended the training. able to on a couple times prone and once standing to put two bullets in a row through the same hole. |