Training Log Archive: zerfasIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
really needed the run today.
Yard work 45:00 [1]
mowed the lawn.
Saturday May 30, 2009 #
Running 1:00:00 [1] 7.5 mi (8:00 / mi)
plannned to run long just the water heater was acting up so had to deal with that. Hopefully will be able to run again later in the day.
Running 1:15:00 [1] 9.5 mi (7:54 / mi)
after dealing with the water heater and the clogged gutters back out for the second run of the day. Only planned to run five just went longer. felt good since this is the longest I have gone in sometime.
Shooting 1:00:00 [1]
WOW! went well even after the lifting and all of the mileage. Very encouraging that both sports are coming together. Rarely last year did both go well. Shot 100 rounds total.
Friday May 29, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
after not running yesterday felt great!
Weightlifting 25:00 [2]
leg extension, calves, push ups, shoulders, overhead press, inclined bench press, core work, gluts, rows, lat pull down and some other stuff. Yes, I get a lot done in 25 mins it helped the gym was fairly empty. The gym had the flexibility testing set up. Kind of surprised that I tested in the 99% even for someone in their 20's. Just like everything else if you don't use it you lose it so it is factored in the tables. Also there are separate tables for men and women since women are more flexible.
Thursday May 28, 2009 #
Note
too much work so no time for training. this is how a pay for my habit.
Wednesday May 27, 2009 #
Running 48:00 [1] 5.5 mi (8:44 / mi)
trail run. Legs felt good after yesterday's workout.
Shooting 1:45:00 [1]
Once I really cleaned the gun it was a amazing! Very accurate both prone and standing. Initially the range was very crowded so had that to contend with. Shot 179 rounds total including using 20 rounds of the real good stuff which was really accurate.
Weightlifting 15:00 [2]
Some legs, core, 25 push ups before massage.
Tuesday May 26, 2009 #
Running warm up/down 45:00 [1] 4.5 mi (10:00 / mi)
before, after and in between recovery during intervals. Some of this is walking since that is what the coach is having us do. Plus it keeps runners of different speeds together.
Running intervals 11:15 [4] 3.0 km (3:45 / km)
ran 400, 400, 600, 800, 400, 400. cool weather and very windy and since I am the front runner had to always fight against on one turn.
Times 87, 87, 215, 304, 87, 87.
One really fast guy that ran the 400 in HS so could fly by me on the short stuff and really far behind once the distance went to 600 and 800.
Times 87, 87, 215, 304, 87, 87.
One really fast guy that ran the 400 in HS so could fly by me on the short stuff and really far behind once the distance went to 600 and 800.
Monday May 25, 2009 #
Shooting 1:00:00 [1]
went to the indoor range and shooting so poorly decided it was time to take the entire gun apart and clean the whole thing. It was really grouse so hopefully this contributed to the poor shooting. Still ahead of the point I was at six months ago, but hate to slip backwards. Still able to get 50 pts prone, but some erratic shots which made me suspicous that it was really dirty. Used the bronze brush to get the garbage out of the barrel which seemed to be coated with something.
Running 32:00 [1] 4.0 mi (8:00 / mi)
Sunday May 24, 2009 #
Shooting 2:30:00 [1]
went to the outdoor range. Shot fairly well prone and started shooting crappy standing but got better. winds variable speed and shifting. The bolt was not working the best so had to take the gun
Running 1:36:00 [1] 12.0 mi (8:00 / mi)
Shooting 1:00:00 [1]
went back to the range to see how I would do after running and missed the first five shots prone. Then I hit the next five prone. Only hit 50% of the standing shots.
Saturday May 23, 2009 #
Yard work 1:00:00 [1]
mowed the lawn and cleaned up the yard.
Shooting 45:00 [1]
shooting indoors. Only shot 70 rounds. not going that well so stoppped.
Friday May 22, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Cross training 20:00 [1]
had more endurance for the hand crank cycle. Had the TV in front of me watching ESPN so not that boring.
Thursday May 21, 2009 #
Running 1:20:00 [1] 10.0 mi (8:00 / mi)
ran on the C&O and on trails. Either ran slower or faster then this pace. Running 7:30/mile on the canal and slowed on the trails.
Walking 12:00 [1] 1.0 mi (12:00 / mi)
walked around to cool off plus went back to get a runner that had slowed. Stretched some along the way.
Wednesday May 20, 2009 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
recovery day.
Weightlifting 30:00 [2]
pushed the sled with double my weight, leg press, leg extension, shoulder press, lots of core work.
Tuesday May 19, 2009 #
Running warm up/down 40:00 [1] 3.5 mi (11:26 / mi)
Running intervals 8:53 [4] 2.4 km (3:42 / km)
400 in 130, 400 in 126, 600 in 216, 600 in 217 and last 400 in 84.
Monday May 18, 2009 #
Shooting 1:30:00 [1]
rhr:54
This went well. Range fairly quiet.
Sunday May 17, 2009 #
Running 2:25:03 [1] *** 20.0 km (7:15 / km) +350m 6:40 / km
rhr:58 shoes: Integrator O spikes
The first three controls went so bad just turned it into a long run by utilizing more trails. Just guessed at the distance I covered. Thought the off trail running would help me prepare for Nationals just looks like the running will all be on pavement. Yipee!
Shooting 15:00 [2]
dried fired.
Saturday May 16, 2009 #
Running 56:00 [1] 7.0 mi (8:00 / mi)
ran easy since I plan to O on Sunday for my long run.
Friday May 15, 2009 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Cross training 11:00 [1]
Went as long as I could on the hand crank cycle. Able to add more time versus the last session.
Weightlifting 10:00 [2]
all the more time for the gym just so much to do today. leg extension, squat to overhead press, hip flexors, rows, single leg press.
Thursday May 14, 2009 #
Running 1:07:30 [1] 9.0 mi (7:30 / mi)
Moved along well today on the C&O canal. A women, new to the area, joined our group and had no problem staying with me. I was a little surprised when she said she could not meet the qualification time for the Boston Marathon.
Wednesday May 13, 2009 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
rhr:54
recovery day. Saw a racoon at 10:30 in the morning. First day of taking a pulse since the coach asked us to do this for five days.
Shooting 2:30:00 [1]
went to the outdoor range some to shoot plus wanted to attend the meeting. Starting to be some hope of being able to use metal plink targets. After the club was so worried about the bullets flying the wrong way they realized it is not an issue. Others have requested to use metal targets to train for their event. Shot well initially both prone and standing and then it just falls apart. For some reason we have a 100 spots to shoot on and this guy decides he has to shoot right beside me. The range officer was tactifully able to get him to move since he was not actually the best shot and he misses go through my frame.
Yard work 1:00:00 [2]
mowed the lawn, yard clean up plus swept all of the walkways.
Tuesday May 12, 2009 #
Running warm up/down 16:00 [1] 2.0 mi (8:00 / mi)
before the group workout.
Running intervals 20:00 [4] 2.0 mi (10:00 / mi)
Yes, I was coached some in the past, but did not start to run to well after college so never ran in HS or college. A couple of people that coached me in the past gave me workouts to do, but I was on my own to do them following the usual program of warm up, run all out, and cool down. This was the first time I had someone watch me do an entire workout though I was not alone it was a small group of about 12. The coach did not do the workout he talked to us and watched as we trained plus I was not one of many in a group of 100+ trying to use the track. For the first 400 we all got on the line together and I was easily beat by three other women. I ran the first 400 in 89, we all walked the lap and on to the next one, this time I ran it in 85 easily leaving the other women behind, walked again, 87, jogged and 88. The coach was good at keeping people of different abilities together and yet you worked! Went through stretching and other things. Wow! what a difference! It will be interesting how this helps since this is only the first session and there is about 10 more.
Monday May 11, 2009 #
Shooting 1:30:00 [1]
WOW! This went really well. Shot 150 rounds total.
Sunday May 10, 2009 #
Running long 1:32:00 [1] * 11.0 mi (8:22 / mi)
ran some on trails and about four miles on the road thus the quicker pace.
Yard work 1:00:00 [1]
weeded, removed a dead root, planted flowers and general yard clean up. worked about 1.5 hours.
Saturday May 9, 2009 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
started training with a group. I thought the group would be really large just when I arrived it was only nine people. I have always been in these laarge groups to the change might be for the best. almost all of us run at different paces so will be alone for all of the workouts just the coach will not be spread so thin.
Shooting 1:30:00 [1]
trained indoors. It was so windy on Sunday just skipped.
Friday May 8, 2009 #
Running 31:00 [1] 4.0 mi (7:45 / mi)
recovery day.
Weightlifting 25:00 [2]
Cross training 5:00 [1]
hand crank cycle. It disappeared for a while only to reappear today so used it. Could have gone longer just not enough time.
Thursday May 7, 2009 #
Running warm up/down 24:00 [1] 3.0 mi (8:00 / mi)
Running 24:16 [1] 3.14 mi (7:44 / mi)
the course was wheeled measured so the distance is a 5k. Ran easy since I went medium and harder effort already twice this week. hilly course so this works that aspect of my training.
Wednesday May 6, 2009 #
Running intervals 12:30 [3] 2.0 mi (6:15 / mi)
ran 4 X 1/2 mile with 1.5 mins active rest. Really wanted to run a different workout on the track just it was in use. Need to start interval since my goal race is about 8 weeks away. Ended up running on a wide packed muddy trail.
Running warm up/down 40:00 [1] 5.0 mi (8:00 / mi)
to the trail and back. Did not add the distance of the cool down between 1/2 miles.
Weightlifting 10:00 [2]
25 push ups and some upper body work before the massage.
Tuesday May 5, 2009 #
Shooting 1:30:00 [1]
Running 56:00 [1] 7.0 mi (8:00 / mi)
planned to run intervals just after all of the shooting decided to wait one day. Pouring rains swayed me to just to run slow. legs feel good today and did not have any lasting effects from Sunday, but I don't think I ran fast enough for that to happen. Also kept myself plenty warm and stretched.
Monday May 4, 2009 #
Shooting 2:30:00 [1]
after not shooting all that well for a while today things kind of came together and it went really well. shot 250 rounds total. shot 10 rounds standing and only could find seven holes so had to really look hard to see that I put another round through the same hole. I have this 4 1/4 inch target to hit yet I pick the same spot. Did this a lot prone, but that I plan that will happen.
Sunday May 3, 2009 #
Running warm up/down 8:00 [1] 1.0 mi (8:00 / mi)
Went to the Hills of Cabin John 5K to volunteer with the hopes of running the race. Out on the street flagging people to take the turn since it is kind of on short notice and not really well labeled. Paced back and forth since I usually can't stand still. Also stretched thinking I might run. Weather very wet so I figured the more die hard runners would show up. By 8:00 I figured if you were not parked you were not going to make it so went back to the race director and asked him what the next assignment was and he said I could run it if I wanted to. So I have 14 minutes to change shoes, sign up, find a bathroom,drink some water and warm up. I did it in the knick of time having to run to the start line just as he was about to start the race. Got in line and off we go....
Running 23:23 [3] 5.0 km (4:41 / km)
Finished fourth women not bad since very little speed workouts and I am better road runner. Road running early to spread us out and luckily I could keep the speed so somebody did not get trapped behind me. Managed to pass a few men back and two women one of which passed me later. Very narrow finish for 3rd, 4th and 5th place. Wore spikes so held the ground well though it was wet from earlier rains and rain during the race. Finished 28th out of 115. Only seem to have one speed. Once I finished ate some food and went back to volunteering. Splits 7:29, 7:14, 7:58, 45. The third mile seems slow- this had the climb in it. Finished 44 seconds out of first place.
Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
back out on the course for cone pick up. Afterwards picked up gear loaded into the van and went back to the clubhouse to unload. Rather heavy rains, but warm so felt fine. This club is nice to volunteer for they never have problems getting ample volunteers and all of the people are nice to work with.
Weightlifting 1:00:00 [2]
after a shower and a catnap thought about running again, but also had a chance to lift. Did lots of legs and upper body. 40 push ups.
Saturday May 2, 2009 #
Shooting 1:00:00 [1]
too much time between meals showed up in the shooting. Went real bad so stopped after 100 rounds. A few times shot well for the most part not that good. Worked some on kneeling.
Running 28:53 [1] 5.0 km (5:47 / km)
after helping load up gear for the race on Sunday. Ran the course for The Hills of Cabin John 5K cross country race. Well marked.
Yard work 1:00:00 [1]
barely mowed the lawn and weeded before the heavy rains started again. Our yard was starting to look like the one that makes everyone cringe. Able in this amount of time to make it look at least half decent.
Walking 25:00 [1] 2.0 mi (12:30 / mi)
after running the course walked around in the parking lots and back on the trails.
Friday May 1, 2009 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
easy run. Saw all the signage being set up for day 2 of the Avon Walk which is 26 miles. Day 2 of wearing my new sneakers had to add padding on the bottom to make it thicker so it would fit better. Made it a tad loose in the heel.