Saturday Mar 1 |
 | Running 43:00 [1]5.0 mi (8:36 / mi) | |
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| 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] | |
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| lifted until it closed. Did leg extension, lunges, balancing exercises, bicep curls, shoulder shrugs, dips, push ups, exercise to work my hips, rows, etc. |
Thursday Feb 28 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| ran to the gym and back. |
| Weightlifting 25:00 [2] | |
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| did single leg extension, hamstring curl, rows, bicep curls, lunges, hamstring curl, lat pull down, overhead press etc. |
| Shooting 1:00:00 [1] | |
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| shooting after weightlifting this time was a disaster. only OK shooting prone and really had a tough time standing. Went back to shooting prone again and stopped after shooting only 100 rounds. I could feel how tired my arms were not surprising since I am improving strength wise again. |
Wednesday Feb 27 |
| Running 56:00 [1]7.0 mi (7:59 / mi) | |
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| easy run. rather windy in places just had to press through and other places got a huge push especially around some buildings. |
Tuesday Feb 26 |
| Running warm up/down 40:00 [1]5.0 mi (7:59 / mi) | |
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| ran to the track and back. |
| Running intervals 19:00 [4]2.5 mi (7:35 / mi) | |
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| ran 8 X 300 with about 1.5 mins of rest. Goal was 60 seconds ran them all in 63. The baseball team was training on the football field so I kind of kept an eye on them since they were batting and throwing the ball around and not always catching it. Had to jump over a couple of balls as the went in front of me. |
| Note | |
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| Wanted to shoot just the range does not have the ammo in yet promised Thursday. The other stuff is so crappy in that it is not that accurate plus jams easy I think it is better to skip since the practice is not that productive. |
Sunday Feb 24 |
| Running tempo 1:10:12 [3]10.0 mi (7:01 / mi) | |
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| Club Challenge 10 mile race. very happy with how this run went seemed much better prepared versus two years ago. Careful for the first mile not to get caught in the crowd that goes to fast for the first mile which is quick in this race anyways. Ran the first mile in 6:40 and kept it right around 7:00mins/ mile the rest of the way even with all the dropping and climbing. started talking with a man around mile 4.5 until I saw Tim Good and figured it was time to shut up and run. passed him around 6.5 miles thinking he would stay with me to finish in 70 mins. much easier effort versus two years ago when the course was around 9.6 miles and I ran it in 67+ mins. the best I felt on hills though it still has a long way to go. finished 20th female and scored for both the female and coed competition in which MCRRC was third for both. If I had raced this hard do not think my finsihing higher would have been enough to move the club up to second in either compettion. |
| Running warm up/down 10:00 [1] | |
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| odd and ends drills before and after the 10 miler to get my legs ready. |
| Weightlifting 50:00 [2] | |
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| Did squats, leg curls, hamstring curls on the ball, tricep pull down, rotator cuff, push ups, single leg extensions, balance stuff, step ups with the ball, lat pull down etc. not necessarily in this order. |