Training Log Archive: zerfas

Masters 8K cross country race. Ended up skipping the race since my legs are still stiff and sore. Might try a race on Sunday.

ran slow hoping this would stretch out my legs some. Did lots of stretching before plus had someone stretch me some using active stretching. Did four strides and this helped. Iced my legs once I arrived home. Now my legs feel somewhat better a few hours later.

shot 180 rounds. Again this went well incorporating changes made with my coach.

ran to pick up the car in the shop. Still a bit stiff from the lifting on Wednesday, but the stride still managed to be smooth not sure how I will feel when I need to run faster.

dried fired more since at least this is going well.

all the more time for training today. did some dry firing and cleaned the gun that was really dirty. Also opened up and cleaned out the magazine after my coach showed me that they come apart. When I was training on Tuesday the gun jammed which I think was due to the dirty magazines.

raking up leaves.

planned to run four just the loop I picked was this long.

started off with running drills then went to single leg squats with weight, tried to do rows a different way just it required way more coordination and balance then I have right now. did the othe rows that I can do, overhead barebell press, planks, planks with rotational twist with weight, push ups of various kinds, core work, shoulder work of various kinds, squats 2 X, lunges with ball, high leg kicks etc.

wanted to go over the changes from the day before by dry firing. No time for the range instead attended the meeting to pick up and pay for the range pass for next year plus other club business. Also had a chance to look at a couple of different catalogs for an air rifle. If you want to go all out in this sport it can get really pricey costing far more than my 22. He is waiting on a couple of air rifles to arrive for me to try before I buy plus he had a discount coupon.

woke up early to train with my coach. very cold morning thought I wore enough just ended up being a bit cold so it was like having an elevated heart rate much like the biathlon. Shot really well prone even witth the cheap ammo worked more on the standing doing well initially hitting 10 for 10 shooting biathlon targets. Made some adjustment, but careful not to compromise the prone since this is going so well.

raked leaves to the edge of the property so the county can pick them up.

dropped the car off for an oil change running to the track and back for intervals.

ran 4 X 200 and 4 X 800 with equal rest. ran the 200's in 43 and 44 and the 800's in 315, 312, 310 and 310. very stiff so did not have the flexibility I needed to run fast and smooth. Thought I would warm up after a while and this never happened so ran very ineffeciently and thus the times.

had a hot stone masseuse for the first time and it felt great! the heat really helped with my quads that are stiff. the stiffness is probably from two days of Oing with lots of climb plus the temperature for me on both times was on the cooler side.

Event: QOC: Little Bennett
 

Little Bennett Blue course. Had trouble with number two overshooting it by a lot and losing about 6+ mins after that did much better probably due to the woods being very open with long visibility in which at times I could see the control bag from a considerable distance. Found the course to be very physically challenging mostly due to the deep leaf cover in which I would sink into it with each step plus the underlying branches to step over plus a couple of very steep climbs. Only fell twice when my toe got caught and could not shake it lose, but just fell into this large bed of leaves so about as soft as a landing as you could ask for. Towards the end started to use the trails more since I had enough of the woods. At the time I finished I was last, but who cares I was able to finish a long blue course well under the time limit.

Went on the roads around the campground. Also got some great tips about roller skiing since up to this point just winging it.

ran on the roads plus went back out on part of the night O course to see where I made my mistakes. Eventhough the control was gone all the foot prints marked the spot so could run it again in the daylight. stretched some afterwards with lunges etc.

Blue - Splits