Saturday Jun 28 |
 | Note | |
| (sick) |
| Planned to race this morning just my cold started to really bother me. This started on Wednesday which I thought was due to the poor air quality in this area. up most of the night not falling asleep until early in the morning. Wanted to take something, but with it being drug testing season had to find what is not a banned substance. Finally could on line this AM and found something I could use so feel somewhat better. Plan to race on Sunday and see how it goes. |
| Shooting 1:45:00 [1] | |
| |
| decided to shoot standing first and first only OK then got really accurate. Once I got tired changed to prone and this went well also. shot 140 rounds. |
| Running 51:00 [1]6.0 mi (8:30 / mi) | |
| (sick) |
| easy trail run. |
Friday Jun 27 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| easy run with a couple of stride outs. |
Thursday Jun 26 |
| Running 48:00 [3]6.0 mi (7:59 / mi) | |
| |
| recovery day. I feel the hills and the weightlifting this time. |
Wednesday Jun 25 |
| Shooting 1:30:00 [1] | |
| |
| after not having the greatest shooting lately this went well. Shot four bullets through the same hole prone. shot 60% standing not bad considering yesterday's weightlifting. adjusted well to the wind. |
| Running tempo 35:55 [3]5.2 mi (6:53 / mi) +150m 3:56 / km | |
| |
| Probably the most climb I have had in a race at this distance on the roads. First mile in 624 and last one in 635. the course had four very long hills with a fair amount of climb. Temps in the low 80's with full sun. felt good at this pace, but the hills certainily ate up a lot of energy especially since lifting the day before. |
| Running warm up/down 17:00 [1]2.0 mi (8:30 / mi) | |
| |
| needed to pick up ammo and the man I picked it up from could not stop talking. Did not want to be that rude since the price is right and this is the ammo that I can overlap at 50 yds. really rushed to make it so barely warmed up before the race. Paid my dollar and did not have time to find a bathroom. |
Tuesday Jun 24 |
| Rowing warm up/down 15:00 [1] | |
| |
| before weightlifting. |
| Weightlifting 1:15:00 [2] | |
| |
| This time to workout made me feel great afterwards. This time I did not shoot and/or run before so made a difference. Did well especially with my shoulders gaining again. With all of the running mileage and the genetics never will be bulky just strength. balance felt better today much more coordinated then usual. Worked the core by sideways ball toss, shoulder work, woodchops, lunges, step ups with weight on my shoulders which is tougher to balance, crunches etc. |
| Note | |
| |
| Found a masseuse to go to that has more open hours. My masseuse is so good became very booked up so tough to get a time unless I was willing to go in the middle of the day. |
| Running 51:00 [1]6.0 mi (8:30 / mi) | |
| |
| decided to do this workout instead of the faster tempo run. Howard Country Striders has another race scheduled so that way I can train with others. Ran on the trail and even with the early weightlifting felt great. |
Monday Jun 23 |
| Shooting 1:15:00 [1] | |
| |
| first time at the indoor range in a while. shot only so so prone, but fairly well standing getting lots of 9' and 10's. all the more time to train before it closed. elbow getting a big calous on it to the point it bleed sometimes; hate to get wimpy and use mole skin since it changes dynamics a bit when you shoot. |
Sunday Jun 22 |
| Running 1:36:00 [1]12.0 mi (7:59 / mi) | |
| |
| this time ran much slower. very easy, but how could it not be with so little mileage this week. temps in the mid 80's with full sun. felt a tad stiff starting out, but plenty of excuses including all of the shooting and yard work. |
| Yard work 1:00:00 [1] | |
| |
| actually worked two hours. kept thinking with all of the improvements the yard would be less work this is partially true still requires a fair amount of time to keep it looking nice. |
| Weightlifting 20:00 [2] | |
| |
| all the more time for the gym. worked on shoulders, sit ups, push ups (two kinds), hip flexors, squats, and some stretching. |