Runners often get caught up in the latest shoe that is marketed to make them run faster. Personally, I like a shoe that feels good. I want shoes that have a wide toe box and won’t rub my toes wrong.
Once, after a 1/2 marathon in Delaware, I took my shoes off to learn the more narrow toe box had chewed away a toe nail during the race. Others followed after a few days of unsuccessfully trying to hang on. Since then, I’ve worn wider shoes.
The Newtons I wear seem just about perfect for my feet. Like must of us, my feet aren’t exactly the same. There not mismatched to the degree where one foot needs another size. Both feet are either 9.5 or 10.0 depending on the shoe. A little wider shoe compensates for the minor difference in my two feet.
I’ll run in a pair of shoes until they fall apart. Over time my shoes do fall apart. Those old Newtons (the red pair) had about a year of running in them before they gave up the ghost.
Mornings are typically used for target practice. The afternoons are set aside for 3D practice. The reason is I am more tired in the afternoon and my 3D bow, an Elite 35, is lighter than my target bow, an Elite Victory 37.
Usually, in the morning I practice for a few hours and shoot 100 to 150 arrows depending on the distance. I try to be on the range by 8:00 AM, after morning exercise. I’ll stop shooting between 10:30 and 11:00 AM. By then, I am ready for a break and lunch.
After a break and lunch (and a short nap of 20 to 30 minutes), I try to do whatever chores need to be done, ride a bike, and prepare for afternoon archery practice. Two days a week I head to the gym rather than do chores. Sometimes it is good to change things up a bit.
Today, I planned a 3D simulation of a tournament, ASA style. My goal was to not miss a 10-ring and get 12’s when I could. Shooting a bow hunter rig, I planned to make the distances as realistic to what I’ve been seeing in local tournaments. My relocation to Georgia and kept me away from the major 3D tournaments for 2018. (Moving is a lot of work)
Locally, I’ve faced a lot of long shots. On my range I have a lot of smaller targets. On those, I didn’t go crazy and try to shoot a rabbit at 40 yards for this practice session. I shot it at 20, a realistic distance should a smaller target happen to be placed on a range at a local event. The exception was a javelina that I shot from 36 yards, a distance that isn’t unexpected for this smaller target.
Out of curiosity, I wore a Garmin and recorded the distance I walked, it was 1.02 miles. That included walking while I warmed up. Warm-up was shooting six arrows at a bag from 20, 25, 30, and 35 yards. At 40 yards I shot 12 arrows for a total warm-up of 36 shots.
It took I hour and 45 minutes to finish the practice, less time than usual for the morning routine. But, it helped me see where I am weak.
I didn’t shoot par. I shot a three 8s and one 12 to finish with a 196 (twenty targets). The average distance for all targets was 29.5 yards. The eights were no surprise.
The first was a hen. She’s a tough target at 27 yards. The dark hole where she sits makes finding the small rings difficult. The second was a small pig at 32 yards and the third was the javelina at 36 yards. Both the small pig and javelina are positioned at angles to the stake. The up and down was fine, but in each case I shot a little wider than I should have. From this practice I know these targets need extra attention.
It’s good to simulate a tournament to get an idea where you might need some extra work. Shooting ego-easy distances and targets won’t be much help when you’re faced with tough shots on an unknown range.
When I raced bicycles there was a group I trained with. Among that group of cyclists were Olympians, World Champions, and State Champions. There were hard rides and harder rides. Yes, each rider had his or her recovery time based on his or her race calendar. But, when the group gathered for a training ride it was going to be a tough one.
Being around and training with such a group of elite cyclists you either got better or got dropped. There were days when it hurt so badly it took every bit of effort not to get dropped. There were other days when you felt no pain.
Archery doesn’t cause the same physical pain. Still there are practice sessions where it seems all you can see is red; no arrow finding it’s way to yellow. There is also some pain. Mentally you are exhausted by your arrows circling the ten ring creating an outline on the red. Your arm, after about 60 arrows is beginning to feel the weight of the bow. By arrow 100 that arm is screaming. That is until you become comfortable handling 120 arrows during a single practice session.
Still, you have to shoot through the missed marks. You become comfortable holding a bow and aiming at 200 arrows. Those wayward arrows that landed in the red are becoming less stubborn and finding yellow.
Then, you find that group of archers that as a rule have better shooters than you. Practicing with them you find that you have to improve or you get dropped.
On the range I overheard a fellow taking about motivational lectures. Another was saying that he could shoot 30 tens in a row (small X) if he could get his head into the game. Both were practicing. Both were off the mark.
I have a number of friends that have competed in the Olympics. A few of the have multiple Gold medals and others have Silver and Bronze. One has a Gold and Silver medal. I’ve also trained with World Champion triathletes and cyclists.
In each of their respected sport disciplines they all had one thing in common – years of hard work. Sure there are outliers that make an Olympic Team or make it to the World Championships with less work that others, but as a rule it takes time to develop as an athlete.
On the other hand I know folks that have read all the books, listened to the audio presentations, attended the seminars and done all manner of mental preparation for a sports event and failed to achieve the glory held in their head.
Certainly, there is a mental aspect to being the best in any sport. At some level all the top athletes are extremely well suited physically to win. This is easily observable during individual sport events.
Getting back to the two guys in the range. I watched them shoot and heard their excuses. During my practice they came in, shot, missed, shot some more, missed some more and left. Neither shot more than 30 arrows. Both were convinced their mind wasn’t on the game. Maybe.
I look at it like this, “If you want to shoot all X’s, you have to shoot all X’s” and that doesn’t come from 30 arrows in practice 4 to 5 times a week.
On the range, that day, there was a 3-spot target that had been shot and left pinned to the backstop. It had been shot 30 times. All but 6 arrows had hit the X, the 6 that missed where nines just off the line. I asked a friend who had shot that target. He told me and I’ve heard that archer say he shoots about 200 arrows a day (compound bow). That is a lot of physical practice.
Shooting a couple of hundred arrows per day takes a good bit of time. Not everyone has two to four hours free to shoot his or her bow everyday. Not everyone will end up as an Olympian or competitor at a World Championship.
You may believe that because you’ve read or heard a speaker claim it is your brain that controls everything and that limited physical practice can compensated by seeing yourself the victor. If you are a Jedi Knight, maybe. But, even Jedi Knights practice their art for decades before being able to pull off a bit of magic.
There is no magic to becoming a skilled archer. It takes practice and a lot of practice. If you put in the hours to earn the skill you can become one of the elite performers in this sport. At that point your mental game may be what separates you from the next elite on the line.
It has just been four years, nine months and one day since I picked up a bow. Over that time I’ve shot a lot of targets. Of the sponsorship that would be nice a manufacturer that makes 3D animals would be good.
At 3D tournaments I typically get handed my lunch. Sure I win some of them. Mostly I don’t win. It isn’t because I don’t practice.
In 3D there is the practice associated with shooting and the practice associated with judging yardage. Where I get hosed is judging yardage. It is typically the ups and downs that score me an eight. When I’ve shot known yardage, well that’s another matter.
Three years ago it became clear that having a 3D range would be beneficial. So, I began putting together a foam menagerie. Most of my targets are on the small side. The big targets are bigger in price, hence the small targets.
Heck, even paper targets are pricey. Say a paper 3-spot is around a buck. Go through 40 of them in a month and you’ve shot away some cash. My recent package of twenty 3-spots from order off of Amazon cost $13.99, which was a pretty good deal. Either style, foam or paper, targets are’t cheap.
My targets stay outside year around. There are covers you can purchase to protect 3D targets from the elements. My poor critters are naked to the elements.
Over time the poor 3D animals are taken a toll. A few of my faux-animals have been amateurishly repaired more than once. Many now need more corrective surgery.
Yes, a bow sponsor that lavished their latest and greatest on me would be nice. But, free 3D targets would be better.
It is too easy to stay awake after a long day. Too many of us don’t want to miss a night out or a night watching a favorite show. While at the time your doing whatever it is that is keeping you away from the sack it won’t help your athletic performance.
As a species we’re becoming more sleep deprived. How many hours do you sleep per night? Six, seven, five? That generally is not enough if you are looking for peek sports performance.
There are e numbers of studies that suggest humans need from 7.5 to 8.1 hours of sleep per night. It is my opinion athletes are better off on the more is better end of time sleeping.
Dr. Cheri Mah, of UCSF, took a look at what happens to athletes with they get more sleep. In her study, the subjects (college basketball players) were averaging 6.5 hours of sleep per night. They increased their sleep time to an average of 8.5 hours of sleep per night. (1)
By the end of the study the basketball players had increased their free throw percentage by 11.4% and their 3-point shooting by 13.7%. (2)
Image what you could do with an 11-13% improvement in you shooting.
It is a question I’ve been asked a lot, “How Much Do You Shoot Everyday?” I’ve asked it of others. Is there some magic number where if you fired off that magical number of arrows it would make you a champion is a set amount of time. There is not such a magical number outside the world of Harry Potter. Harry, of course, wouldn’t rely on an archer’s skill, he’d simple apply the magic.
Neither you nor I have that magic. We have to practice. So, how many arrows per day is a good goal?
One of my favorite answers refers to Olympic archers. The answer posted read that Olympic archers shoot 5000 arrows per week. I doubt it. Here’s why,
5000 arrows per week comes to 833 arrows per day for a six-day week. I do not use a 7-day workweek for sports since there should be an allowance for recovery.
Assuming Olympians are on a 24-hour day allow 8 hours for sleep. Athletes that are sleep deprived don’t make for excellent performers. That leaves 16 hours. Among those sixteen hours three will be used up eating and other nutrition necessities (intake and output) leaving 13 hours. An hour of the day is used up for dressing, undressing, showering and other hygiene making a remainder of 12 hours.
If 100% of those 12 hours could be spent flinging arrows down range that would be 69.4 arrows per hour for 12 solid hours. That’s one arrow every 51.87 seconds for 60 minutes per hour at 12 hours non-stop. Once again, the number doesn’t pass the sniff test.
Realistically, setting a number of arrows isn’t the best way to frame practice. Your time available to practice is going to determine how many arrows you can shoot per day. If you’re lucky you have several hours of practice time available per day.
With whatever amount of time you have for practice build a plan for that session beforehand. On other words, don’t just show up at a range and start shooting. Be prepared with a specific practice plan. That way you can get the most of the time you have available.
To answer question – more can be better. Too many isn’t good. Too few are not enough.
I took about 8 months off from the gym. It was a matter of a move, getting settled and finding a convenient and moderately price facility. Now that we’ve landed in Georgia a gym membership and weight lifting program is off of my to do list and part of my weekly training.
Lifting weights is an important adjunct to any athlete. After the Master’s Golf Tournament in Augusta, Georgia Tiger Woods was interviewed. During that Tiger pointed out the work it has taken him to try and bring himself back into competitive professional golf. One of his comments referred to time spent in the gym.
In nearly every sport there is an avenue among the training regime that leads the athlete to a weight room. Archery is no exception. It is obvious that not all or even most archers spend time at a gym.
Spending time lifting weights can become an asset to you during long tournaments where the weight of a bow and the drawing of an arrow can become physically draining. Not only can the arms and shoulders benefit of weight lifting, but also your core and legs (support the shot) should be part of your conditioning program.
I thought I was doing enough practice. Including rest days (when I don’t pick up a bow – about one day every 7 to 10 days) I shoot about 100 arrows per day. When I practice I break it up so that I shoot in the morning then in the afternoon. I try to get no less that 125 arrows each day that I actually shoot (rest days excluded). I have long days where I shoot more and tapering days when I shoot less.
Last week, I watched a 15 year old that has been shooting almost exactly the same number of months I have – around 55 months. He was nearly perfect on a 3D course that was pretty tough. He was shooting known 45 and ended up with a 220 for 20 targets. During conversation he mentioned he’d only been shooting 3D for a year.
Granted, he’s ranked number one in the US in his age group outside of 3D. But, he finished last weeks 3D course with the highest overall score. He also mentioned in conversation that he shoots about 200 arrows per day.
That got me to wondering. Maybe I should increase the arrows I fire off to around 200 per day.