Running, Archery, Cycling – With Archery in Mind

On multiple occasions I’ve written about health and fitness. Part of that is to provide examples of how to increase your quality of life and maybe add some years to your life. There could be some unfortunate accident that ends mine too some but there isn’t much anyone can do to avoid unforeseeable events. I go into methods of staying alive as long as possible in my book, Simple Ways to Add to Your Life, which is available in Amazon. On this site I basically share some of my activities. Included among them are running, archery and cycling.

Buy my book. Inexpensive, few typos, not too many words

Everyday, I try to run and ride a bike. Everyday I follow a training plan for archery. These other physical fitness workouts are in support of living longer and become a better archer. An example of this is:

Coaching tips
Starting to get light

Wake up, and after stretching and having breakfast I trail run. Right now it is dark in the morning when I start running so I wear a headlamp. I am also wearing bright orange. On my run course I pass 5 deer stands. So far, no hunters, but that is probably going to change soon. On the weekends I stay strictly on my land. During the week I hit other trails not on my land. Those trails are locally known as renegade trails. Meaning the trails have been cut through private land without permission.

I just run them. These trails are all over the place
I pass tree stands everyday in the woods

I understand there are hundreds of miles of renegade trails around Athens. Most were cut by mountain bikers. I can’t say who cut the trails leading off my property but I am using them. There are zero no trespassing signs.

I also run pass these and mostly run smack into them

After running I move directly into archery practice. At the moment it is 18-meter practice. Today, rather than shoot another three-spot I took aim on a five-spot. The primary objective of today’s practice was follow through so I didn’t matter a lot whether I shot up a three-spot or a five-spot.

Time to change practice

Archery practice in the morning lasts an hour and a half to two and a half hours. From there it is usually lunchtime. I have a light lunch and almost always take a short nap. By short I mean 30 to 40 minutes. I always take that break lying on the floor. The trick is to be comfortable enough to doze but not so comfortable that I fall into a complete REM cycle.

This is one smoking fast bike

Once I get going again it is time to head out for a bike ride. Cycling in and around Athens is just about as perfect as it gets. I don’t take real long rides, only an hour or so. When that’s done it is back to the archery range for another hour to two hours.

A couple of days a week I go to the gym and lift weights. I’m not trying to build body mass, just support the muscles I do have.

It can be a grind. But, by setting goals, measuring the results and finding ways to keep things fresh makes this is a good system to become better at archery.

Buy My Book – It Might Help You Live a Bit Longer

Writing this. “Simple Ways to Add to Your Life,” was easy. Editing was an entirely other matter. I think I finally have the revised version online at Amazon. Even if it isn’t the edited version, the typos aren’t all that confusing. Here are the typos from the unedited version:

The (left out.  I put it back.)

Se(she ‘h’ missed, also fixed)

Done (should have been down.  It is now down.)

Dpre- (shoud just be pre-.  Amazon keeps telling the the typo is there.  I changed it.  I can’t find it after the change.  You might.)

Exercsie (Should be, you guessed it, Exercise. Amazon claims the error is in the tex. Can’t find it either.)

And a few more ‘opps’ errors – maybe. I think they’re all accounted for.

There are not a whole lot of words in this book. It is  like those old school self-help books –  less than 10,000. You can read it in one sitting. If just under 10,000 words is still too many, buy the book, go to the last page, it is all summarized there. (If I could have done this with pictures or cartoons, that’s all I’d have used.)

Buy My Book – It Might Help You Live a Bit Longer! It is also very inexpensive. Of course, you’ll never know whether to not following these five easy steps added any years to you life. But, you can know is that these steps are associated with longevity. You can just buy the book and not read it.  I’ll appreciate the small payment ($4.99)

 

Some Days I Get the Range Pretty Much to Myself

Typically, I practice archery at home. I’ve got a really nice range. The archery butts are a mess. But, a short walk versus and 30 minute drive to shoot at an indoor 18-meter range is a real pleasure.

When it is raining I’ll still shoot at home unless it is just too much. With Hurricane Michael bringing wind and rain I decided to make the drive to stay dry.

The range,at Social Circle Ace Hardware, is nice, has good lighting, the butts are in pretty good shape and arrows are easy to pull. There’s always a bit of friendly conversation from the pro-staff. It is a bit of a drive but the atmosphere makes up for the hour round trip loss of time.

All arrows shot from the same position.

It is usual to find a few other shooters at the range. The past two days, I’ve pretty much had the place to myself. Other archers came in, shot a few arrows and left. I don’t think anyone came in and practiced more than 15 minutes. They seemed to be simply checking out their equipment for hunting.

No matter, I was there for a good long time and got my money’s worth. Oh, that’s the other thing; at home I don’t have to pay an extra fee to practice. (It isn’t too pricey)

It Was Like Being Chased

We took a week for vacation. Granted, Brenda and I are officially retired. Still, she teaches yoga and I work hard trying to become a seriously competitive archer and archery coach. While there’s little money in those endeavors, they each represent a form of work. As such, we needed a vacation from our normal routine. Hence, a vacation.

Vacation was a trip down to Panama City, Florida. We loaded the Winnebago and headed south. Along the way we stopped in Cordele, Georgia and camped at the Veterans Memorial Park. On reaching Florida we met up with our life long friend Ken who was camping as well.

Pitt Springs

Before we hit the road, I’d been looking at a disturbance in the Caribbean. At that point it was only rain and a little wind. But, the pattern suggested that sooner or later it could become a hurricane. I was thinking, maybe we’d make it through vacation before this area had a chance to turn into a storm.

Camp Helen

For a few days vacation was wonderful. We visited parks, springs, ate great food and hung out on the beach. On Monday, October 8th, I said to Brenda and Ken, “You know, I think we should get out of here. That storm is going to come this way.”

Panama City Beach

I could tell Brenda didn’t want to head home. Ken wasn’t too eager to leave early, either. Actually, Ken had plans to depart and head northeast in his motorhome toward Savannah, Georgia in a few days from Monday.

Not looking good at all

It took only a small amount of effort and showing them the track of Hurricane Michael before we decided to part ways with Panama City. As Ken looked more closely at the potential path of the storm he remapped his planned trip and headed northwest – away from the projected path.

Palm trees are seen during a Hurricane Michael in Panama City, Florida, U.S., October 10, 2018 in this picture obtained from social media. WeatherNation/via REUTERS

By Monday afternoon Brenda and I were in Cordele, Georgia, again. Hurricane Michael was now a Category 3 storm and aimed directly at the campground we’d left earlier in the day, or so it seemed. By Tuesday, Michael was a Category 4 and passing through Florida aimed at Cordele. On Tuesday we were back in Good Hope, Georgia, just outside of Athens. On Wednesday night Michael was knocking down limbs, flipping over trees and pouring rain on us. Michael’s punch was merely glancing  for us but enough to feel we’d be chased.

Hump Day

It’s Wednesday. Sunday was a recovery day. Since then I have an hour and a half of running, an hour of stretching, three hours of cycling, a trip to the gym, and nine and a half hours of archery practice under my belt.

Big Sky over a bicycle ride near Athens, GA

This morning we, River my lab, and I were practicing. Well, I was practicing and entertaining my canine companion between ends, which is mostly tossing sticks as I walk the 18-meters back and forth to pull arrows. River seemed to have more spring in her step than me.

River runs with me in the morning. She’s almost 9 and still has plenty of spring in her step.

Working toward an athletic goal is demanding. At times it can be grueling. The long-term effort needs to have breaks. Those breaks are periods for recovery. On Thursday we go on vacation. On this break I am not bringing a bow. I will, however, bring a mountain bike and running shoes.

The sun is coming up later as winter approaches and the air is cooler at 8:00 am in the morning.

The cycling will be easy active recovery rides. Running may turn out to be walking. For sure, after archery practice this afternoon I won’t pick up a bow for a week. If I carried one on the trip I would no doubt be tempted. But, I also know that rest is too important to take for granted. So, the bow will be left behind.

There’s a coaching tip in this post.

 

A Beta-Blocker and Pot Use Bust at Vegas

Chris Perkins has been named 2018 Champion of the Vegas shoot. The 2018 Vegas shoot has long passed. The prior champion was busted for using a beta-blocker during competition and the USADA found THC in his tested samples.

THC, the active ingredient is marijuana is legal in some states. But, you can’t smoke dope and legally compete in WADA sports. At the first Olympics where snowboarding was introduced the men’s gold medalist was stripped of his award because he tested positive for pot. Looking back at that situation it comes as no surprise.

Pot is legal in 9 states and legal for medical us in another 30. In other states it is decriminalized or illegal. I don’t know where the busted Vegas ex-winner lives, but perhaps his home is in a puff free zone. Either way, smoking a joint isn’t going to improve shooting a bow. I think the THC ban by WADA and the USADA is a bit puritan, but don’t really care enough to make a big deal about it.

What I do care about is the use of beta-blockers. Beta-blockers can improve shooting. I’ve fussed about beta-blockers on this site in the past. For archers with conditions that require use of beta-blockers they can apply for a therapeutic use exemption (TUE). For the archer that simply wants an edge beta-blockers are easily within grasp.

When I raced bicycles I can say with complete confidence I have trained with and raced against dopers. Sadly, in archery I can say with conditional confidence (no testing done to prove or disprove) I have competed against archers using a beta-blocker without a TUE.

https://www.thevegasshoot.com/news/perkins-named-2018-vegas-champion-following-disqualification-of-eyler

 

The Big Dot Versus the Little Dot

The big ten on a 3-spot has been a nine for a while. The little dot, which was once an X is now just a ten. Shooting an ego friendly 300 or 600 isn’t what it once was. In fact, it is gone.

I admit, I am as yet to feel the satisfaction of a 60X or even a big dot perfect score. But, Lord, I have come close on the old big ring ten. Through the first 10 ends this afternoon I’d dropped two. By the final arrow I’d dropped six, all by just a hair.

Against the small dot X, now just a ten, I finished the day with a 576. So many were so close. My goals are to shot on average 590 aiming at the small dot and 600 on the old big ten.  The misses are just so close.

Another Day More of the Same

Each morning I wake up and stretch. As we age we can lose flexibility. If you don’t stretch you range of motion will deteriorate.

My wife, daughters and mother do yoga. Yoga is outside of my physical aptitude. I still stretch in the morning. Then, I eat, run, and shoot. During the afternoon I ride a bike and shoot some more. A couple of times a week I head to the gym to lift weight. There are days where I might not run, ride or shoot. There are scheduled recovery days in my program. But, stretching is done nearly every day.

All this exercise has, as a good friend once said, given me the metabolism of a hummingbird. I eat a lot. I eat throughout the day. With all this eating comes the byproducts of metabolism.

Typically, by the time I’m on the range in the morning, all dawn necessities have been eliminated. Sometimes, there’s a stubbornly timed clearance that arrives during archery practice. This is inconvenient.

First 3 shots of the day before a biological warning alarm

Maybe you’ve been in a similar position. You find yourself on the range and the urge strikes you. Don’t you just hate that?  Your warm-up is moving along great and you need to make an unrelated movement.

“Hey, where you going? We just started”

For me, that means taking a hike back to civilization and the luxury of the house. Sure, there are woods all about and I could manage things more primitively. In conditions of dire pressure, when shooting seems more important, I’ve learned that despite all efforts to have the brain override basic physiology the more primal elements will be victorious. Before there’s clear indication of a failure of control, there will be a dash home.

Only another 100 yards or so

Once, during a marathon in Delaware, less than a mile from the start, I saw a poor runner that had mis-judged her morning.  Rather than pause and seek shelter she let nature take it’s course while running.  That was, no doubt, repulsive. At most big races there are well placed portable stations posted along to course to provide privacy.  Sadly, she’d missed her opportunity before the start.

A well-timed hike off the range will lead to greater comfort, a brief moment to relax with a magazine, and better focus while shooting. Thankfully, in archery we have better resources at our disposal than sports like running, cycling, and triathlon.

If you’re involved with sports and do a lot of training, you know your body well.  You know your daily routine. Having a practice routine can, most times, help you not need to make a mad rush or get embarrassed. There’s value, at times, of doing the same things day in and day out.

Every Had One of Those Days

Ever had one of those days where everything seems to go right. In sport we say we’re in a zone. In the case of archery every shot feels great and every arrow lands in a 10 ring. You know, that day on the range where others stop shooting just to watch you place arrow after arrow in the exact same hole in the center of the X. Well, today for me it was not that day.

I’d started the morning practice fresh off of a scheduled rest day. Going into the break I’d been shooting well and was aiming for a personal best. Instead, I shot on par with scores from two years ago. Needless to say, when I enter this morning’s work into my 3-spot database it isn’t going to help with averages.

Looking forward to this afternoon’s practice

As bad as practice was this morning perhaps optimistic is how I’ll go into the afternoon practice.