Saturday Aug 4 |
 | Running 47:00 [1]5.5 mi (8:33 / mi) | |
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| ran on the trail to avoid some heat. |
| Weightlifting 1:45:00 [3] | |
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| after the run went to the gym for more lifting and plyos. a little warm in the gym plus lots of people working out. not the most coordinated doing some of the plyos, but I seem to learn fast and the body gets the idea what ways to move. felt stronger in my shoulders doing more reps and my legs were only OIK, but did feel quicker with a little more flexibility. |
| Shooting 1:20:00 [1] | |
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| rested some after weightlifting, but still did not shoot the best. A lot of people shooting high powered stuff. |
Friday Aug 3 |
| Running tempo 26:44 [3]4.0 mi (6:40 / mi) | |
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| efffort around 3.5. Ran 2x 2 miles on threshold. Part of the MCRRC go for the glory track meet. Ran two heats ended up only resting for 1.5 minutes between heats. Kept it conservative since temps were around 85 with a fair amount of humidity. Both heats had many people at this pace. Felt good the whole time and could talk easily so did not feel real tough. Ended up finishing first in my age group so another 10 points for the championship series just do not think I will run three more races to have it count. Starting to move with a little more easy probably the plyos are playing a role along with all of the mileage. |
| Running warm up/down 34:00 [1]4.0 mi (8:30 / mi) | |
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| some on the track and once the first heat started went on the soccer field. |
Thursday Aug 2 |
| Running 1:03:00 [1]7.0 mi (9:00 / mi) | |
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| ran the first three miles around 8:30/ mile and turnaround since the man I was with wanted to run more. Caught up with this women that was somewhat slower so went around 9:30 for a bit before speeding up again. Wanted to run earlier so I could spend more time at the range just work was so busy. |
| Shooting 1:00:00 [1] | |
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| Had to finish running and hurry to the range did not realize it was that late so only this amount of time to practice. This time changed practice by shooting standing first and switching back to prone after 10 shots. My standing shots have been low can't figure out why so I just changed my windage to put them back in the middle of the target. If I can't figure it out before the race will just click my windage four time counter clockwise and shoot. Shot 110 rounds. started to lose accuracy towards the end but I was rather hungry at this point. Felt like I could hold the gun better the glove seems to help some especially prone so my hand does not hurt so much for the standing. |
Wednesday Aug 1 |
| Bike riding 15:00 [1] | |
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| warm up before lifting weights and plyos. |
| Weightlifting 1:30:00 [3] | |
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| Did lots of different lifts plus some new ones. Did plyos drills in effort to work on my balance and coordination. Since I don't have much this can only help. Did lots of lifts to strengthen my shoulders. |
Tuesday Jul 31 |
| Running 36:00 [1]4.0 mi (9:00 / mi) | |
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| ran to the track and back. |
| Running intervals 30:00 [4]4.0 mi (7:30 / mi) | |
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| planned to run 4 X 200, 3 X 800 and 2 X 1200. Ended up running 4 X 200 in 39, 39, 40, 40. and 4 X 800 in 259 305, 309 and 309. I think all of the fast intervals, racing and traveling is starting to catch up with me. felt very tired doing this. I think also all of the climbing in the Saturday race is in my legs. Felt tired with heavy legs did not feel like much spring since I know I can run faster then these times. Also jogged very slow between each one. All of the heat and humidity probably did not help much. Legs are somewhat stiff even after having a massage. |
Monday Jul 30 |
| Running 34:00 [1]4.0 mi (8:30 / mi) | |
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| Ran to the gym and back. |
| Weightlifting 25:00 [2] | |
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| Did some woodchops, hamstring curls with the ball and squats plus more upper body. |
Sunday Jul 29 |
| Running 1:23:00 [1]10.0 mi (8:17 / mi) | |
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| Ran mostly on trails. felt fine after yesterday. |
| Shooting 1:10:00 [1] | |
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| After yesterday's practice much better at the range especially in the prone. Shot 110 rounds until it was time for the range to close. |