Tuesday, August 14, 2007

2007 Canadian National Junior Air Pistol Finals

The Air Pistol Junior Finals just wrapped up with both Junior Male and Female shooting Finals at the same time. It was cool to see all 16 competitors shooting. The girls dominated the Finals.

2007 Canadian Junior Air Pistol Finals
10m Air Pistol Junior Male and Female Finals

Junior Male 10m Air:

ResultCompetitorProvinceScoresFinalTotal
1Matthew HendrySK554, 56194.51209.5
2Philippe TousignantQC543, 55491.81188.8
3Stuart KrantzSK539, 54793.41179.4
4Ryan WardON531, 54394.41168.4
5Jordan SamoilaSK548, 52284.11154.1
6Matthew KaoON528, 53292.71152.7
7Timothy HildebrandAB525, 53192.41148.4
8Tuo SuBC523, 53784.21144.2


Junior Female 10m Air:

ResultCompetitorProvinceScoreFinalTotal
1Danielle MarcotteYK356, 36897.1821.1
2Alix FindlayON365, 35694.0815.0
3Catherine ThwaitesBC365, 35790.1812.1
4Amy StewartAB360, 35887.5805.5
5Christine KingSK362, 33892.8792.8
6Shvawn ChristensenON351, 34691.9788.9
7Bailey TeitgeAB341, 34189.9771.9
8Ashley ParkerON334, 33284.0750.0


Awards banquet is tonight and then tomorrow I drive south to Saskatoon before flying home to Vancouver tomorrow.

2007 Canadian National Air Pistol Finals

Results for the 2007 Canadian Nationals Air Pistol Finals are in.

Men 10m Air:


2007 Canadian Men Air Pistol Finals
10m Air Pistol Men's Final

ResultCompetitorProvinceScoreFinalTotal
1Yuri MovshovichON56497.9661.9
2Steve MalyNS56694.7660.7
3Scott IllingworthAB56298.7658.7
4Jesse OlsenSK56098.2658.2
5Stan WillsAB56294.9656.9
6JP HuotPQ56294.1656.1
7Oscar DiPillaPQ55993.3652.3
8James SandallAB56091.1651.1
9Glenn OhlmanMB51891.8609.8


Women 10m Air:

2007 Canadian Women Air Pistol Finals
10m Air Pistol Women's Final

ResultCompetitorProvinceScoreFinalTotal
1Dorothy LudwigBC38293.7475.7
2Kim EaglesBC37797.5474.5
3Charlene JohnsonBC37697.0473.0
4Avianna ChaoON37295.7467.7
5Ena WardON37194.3465.3
6Lynda HareAB36396.7459.7
7Jana StiebSK36790.8457.8
8Filiz CakmakON36393.8456.8
9Karen Van NestON36194.2455.2


Junior Finals will be online shortly.

Monday, August 13, 2007

BC shooters at 2007 Canadian Nationals

I came out to Saskatchewan on my own but several people from British Columbia traveled out here to represent BC at the 2007 Canadian National Pistol Championships.

Kim Eagles
Alison Fox
Curtis Hampton
Allan Harding
Charlene Johnson
Mark Johnson
Edmond Lee
Irene Li
Dorothy Ludwig
Tuo Su
F. Michael Taylor
Christopher Thwaites
Catherine Thwaites

I'll post up results for BC competitors after all of the events have wrapped up. Results are also posted up on the 2007 Nationals website.

Air Pistol Finals are tomorrow morning. The Top 8 will shoot in the Finals, but with quite a few Master level shooters left to compete today I think they'll push me into around 10th - 12th place.

Sunday, August 12, 2007

Updated photos and shot by shot view of my score

I've got my memory card working again so I've updated some photos on "Arrived at Nationals" and "551 / 600".

This is what my shots looked like from my match yesterday. The scoring is all done by a computer. The targets are scanned in by a reader and then accurately scored.

Al Harding shoots a 551
This is a print out of all of my shots. Click to view larger version

The software generates reports like this one that shows where every shot hit the target. It also breaks down how many 10's, 9's, 8's etc you shot. I shot 22 10's.

Saturday, August 11, 2007

551 / 600... a good score for my first Nationals in 12 yrs

I finished shooting and finished with a score of 551/600. For my 2nd competition since picking up my gun in May I'm quite pleased. The last time I was at Nationals was in 1995.

I'm happy with this score because it matches my 552/600 I shot in May at Provincials so I'm definitely establishing a solid baseline. Having practiced and trained a couple nights a week for the last couple of months has helped a lot. I know I still need a lot of work to improve on basic fundamentals as that seems to be a key area that will get me more 10's. Working on grip and trigger control will be essential for me to push my scores higher.

One of the key learning's for me at this competition is about all of the rule changes that have occurred since 1995. I had to modify my shooting glasses and reduce my left eye blinder down to 30mm. Also, the range officers here wanted to make sure wrists are always visible and my long sleeves kept sliding down. Time to buy a current rule book! :)

Al Harding shoots a 551
Old left eye blinder and the new smaller left eye blinder

I will be working on getting my gun license so I can shoot other events at these competitions. I'd like to shoot Free Pistol, which is also an Olympic event but it is shot at 50m. I think I'd be more relaxed if I shot a different event before shooting Air Pistol. Air Pistol is my favorite and strongest but having a different event to shoot a day before shooting my Air match will help me get into the right mindset.

I shot on the first Air Pistol relay and most people will be shooting over the next 2 days. I'll post up results as they're made available.

I have some photos I've taken but for some reason my laptop isn't reading my SD card from my camera. I'm here for a few days so hopefully I can get that sorted out.

Time to go explore what this city has to offer... :)

Friday, August 10, 2007

Arrived at Nationals...

This will be a quick update. I've arrived in Prince Albert, Saskatchewan and I'm all registered and checked-in for Nationals.

Plane ride to Saskatoon
Plane ride to Saskatoon, Canada

There was one issue with my shooting glasses not meeting current rules so I needed to change one of the pieces. Not having shot at Nationals since the mid-90s I should have expected some rules would have changed. ;)

Lucky for me Scott from Illingworth Imports was there to help me out. Thanks Scott!

I had a chance to practice a bit in the indoor range and I'm looking forward to shooting tomorrow.

Al Harding checks out the indoor range
Taking aim during practice time

I shoot on the first relay tomorrow at noon. Dinner time. :)

Friday, August 3, 2007

Pistol shooting conditioning for peak performance

Going into the final week before I compete at Nationals... it's all about getting all of the training to date to be timed right for a peak performance.

The last few weeks I've been at the gym quite a bit and doing a lot of fast walking between 3.2 - 3.8 mph at a 15.0 incline on the treadmill. This helps for cardiovascular training as well as increasing core strength in leg muscles which will ultimately give you better balance in your shooting stance. I also do a lot of weight training rotating muscle groups to allow for at least 72 hr recovery periods. Every muscle group during a recovery period ends up affecting my shooting performance during practice sessions. This is a result of the muscle building process, extra water in the muscles during this time and overall recovery fatigue. I break up muscle groups into the following categories: chest, back, arms, shoulders, abs, legs.

Al Harding Heart Rate Monitoring
Heart rate data captured of 20 minutes of cardio,
40 minutes of weights, and another 20 minutes of cardio

If I've had an active week at the gym (like this week) and I go to the shooting range, my shot grouping has a larger spread. It is when I'm fully rested and recovered that I'll get the small tight groups on a practice target. There is a lot more to shooting better than just being well rested though. Training and conditioning for a shooting competition requires a lot of mental conditioning as well as physical. Much like other sports, shooting is probably 95% mental.

In order to get all of the training aligned I need to take into account recovery periods, diet, sleep, travel time, and of course mental preparedness. I'll touch on the mental aspects in another post as there is a lot that you can't calculate as easily as something like physical recovery patterns. Any kind of physical training will result in the body needing to recover. If I work out with weights I will have delayed onset muscle soreness (DOMS) for about 72 hrs, knowing that, I won't be doing any major physical activity for at least 4 days before the match. Sleep is another one you can calculate to some degree -- though I've read no exact research or science into this, I'm going by my own experience with my own body - I know how much rest and sleep I need. I know this because I've done it daily for a few decades. ;)

As serious as all this talk of training sounds I still consider myself an "unlikely athlete". Competitive pistol shooting may not appear to be a very physical sport -- especially since one of the primary goals is really to minimize movement as much as possible to have the most accurate shot. I'd place it in a similar group to golf and archery. Ultimately all of these sports require physical and mental conditioning in order to create repeatable physical routine.

I say "unlikely athlete" because at first glance I don't think anyone would expect to call me that.

I do know that if I want to make my performance better I will need to make my mind and body better.

When I get back from Nationals I am going to find some time to add to this website so it's not quite so generic. I'll be training for an event in September. During that next month I'd like to provide a more detailed view into my training activities so it is easy to browse and monitor progress.

If you have any specific questions you want me to answer please don't hesitate to send me a comment on http://www.allanharding.com/.

Monday, July 30, 2007

11 days to go... Nationals website updated

11 days remain until I leave for Saskatchewan. I would have liked to have made a few more posts before I left but time is short and well I'm sure you all would rather I was practicing anyway. ;)

What do the next 11 days have in store for me?

  • Continuing to practice at the Richmond Rod & Gun club Wednesday and Friday nights.
  • Continue cardio and physical training Monday, Tuesday and Thursday nights.
  • Tighten up my food and beverage consumption. I always shoot better when I've been eating a lot of fruits and vegetables and keeping breads, sugars, and meat down to a minimum. Fish is always good too so I'm going to get some sushi a couple times before I leave. :)
  • Cut caffeine out. I'm going to research this some more as I've read caffeine stays in your system for up to 72 hrs. I also don't want a situation where cutting caffeine out completely creates a negative response. I do love my Diet Rockstar sugar free energy drinks. ;)
  • Confirm all travel details (again).
Some other news:

The Canadian National Pistol Championships website has been updated with lots of new information. They have also announced that the shooting range will have wireless Internet access so I will definitely be posting updates from there.

Monday, July 16, 2007

Equipment: Shooting Glasses by Knobloch

A few days ago I received the Knobloch Lens Testing kit from Illingworth Imports. here is a photo of the kit along side a pair of Knobloch glasses and my own pair of Knobloch shooting glasses.

Knobloch Lens Testing Kit
The lens kit comes with the test lens holder, 12 test lenses for testing spherical correction, and many accessories such as a centering device, an adjustable iris etc.

Below is what my pair looks like with a left eye side blinder and an adjustable iris.

Al Harding's Shooting Glasses
The left eye blinder lets me keep both eyes open while shooting, the white color helps to control the amount of light going into both eyes. The adjustable iris is just a nice add on, letting me close the amount of area I look through down to the size of a pinhole or as large as 15mm. This lets me control the amount of light I want going into my eye and the amount of sharpness around the gun sights.

Finally, this is what they look like on me. I actually don't see much when I'm shooting. I look at the front and rear sights and don't really focus on the target itself (the target is actually blurry when I shoot at it).

Al Harding's Shooting Glasses
Less than a month until the Canadian National Pistol Championships!

Tuesday, July 10, 2007

Travel details for Nationals are all set

I have all of my travel details for Nationals in order. I will be flying out of Vancouver on August 10th and arriving in Saskatoon in the morning. Then a short 2 hr drive to Prince Albert.

I compete the following day on Saturday at 12:00 pm on the first Air Pistol relay of the competition. The current match relays and positions is now posted on the Canadian Nationals website. I will then have a couple of days rest before the Finals and National Team Trials match. It has been awhile since I competed at a Nationals event so I'm not sure yet what the rules or qualification are for the National Team Trial. I believe Finals will be the top 8 shooters in any of the Olympic events (Rapid Fire Pistol, Free Pistol, and Air Pistol).

I check out Wednesday morning and will fly out of Saskatoon in the late afternoon and arrive home to Vancouver in the evening.

One month remains before I leave. I've got a very basic training plan I'm following. I avoided making it unnecessarily complicated and just sticking to basics. Spending time conditioning and strengthening core muscles, cardio, and of course actual practice time at the shooting range.

I'm waiting for the Knobloch Lens Testing kit from Illingworth Imports, as soon as I have it I'll post up info about my shooting glasses. I suspect I'll need a new lens cut for my 12 yr old shooting glasses. Too much time in front of a computer! ;)

Monday, July 2, 2007

The importance of a Competition Journal

One of the great things about having taken such a long break away from competition air pistol shooting is that I forgot a lot of things. Specifically, bad habits. A huge portion of this sport, like any sport for that matter, is the mental aspect of it. I used to spend a lot of time training my mind.

When I was regularly competing before, I would get myself into a lot of trouble with a poorly executed mental performance. The problem with this is that I would finish the competition and leave it at that and not do anything to correct a poor performance. This was made worse if I actually shot a decent score and did nothing afterwards.

Shooting a decent score is like going to a match and staying within your comfort zone and being content with that. Boring. If you want to shoot super scores you need to do more than piggyback on a 'decent performance' to get you there.

The goal of a training / competition journal should be to reinforce positives and modify negatives.

When I went to my first competition this past May I made sure that I kept a journal of everything so that I would have notes to work from later. This became especially important to me when I knew it would probably be the only competition I'd be able to attend before going to Nationals in August. Looking back at my notes now, I know I will always do it for every single competition I attend from now on.

Allan Harding's Competition Journal
What do I keep track of in my Competition Journal?
  • Event name, location, results

  • Overall thoughts: Were there any themes to how I felt I did?

  • Time leading up to match: Travel details... any problems with accommodations? car rental? What went right? Did I forgot to pack anything? Should I have brought anything differently? What did I eat? How did I sleep? Etc.

  • During competition: How many sighter targets did I take? What was I wearing? Any problems with my equipment? Any possible improvements to equipment? Range lighting? Other range notables? Competition pace? Mental routine? Physical routine?

  • After competition: Immediate thoughts after competition? Who shot next to me? Scoring accuracy by officials and scorers?

  • Other thoughts?
I kept track of a LOT of details. The photo above shows some of the details of what I wrote down after Provincials. I find it useful to separate a training journal from a competition journal.

My biggest takeaways from that competition were equipment related and in reinforcing the positive benefits of a training AND competition journal.

At Provincials I had 3 key areas all related to equipment that I wanted to improve:
  • Sight blackener. When I competed before I used to always take a carbide lighter to my gun sights to make them super black.

  • C02 - The precious gas which powers my pellets 10 meters to the target. I had one empty cylinder and another which was nearly empty after having been shipped via air from Cibles Targets. The range was out of C02 and most of the other competitors were either using Compressed Air or a different brand of gun. Knowing that after any shot you might be out of air isn't healthy for your mental program.

  • Shooting glasses. The lens in my shooting glasses is 10 yrs old... it was OK but I knew for Nationals I would be better off if I went and got my eyes tested and possibly even got a new lens cut for my glasses. At the very least I would be able to rule out my eyes as any kind of an excuse. ;)
All of these points are actual notes in my competition journal. With 6 weeks to go I've ordered sight blackener from my friend Scott at Illingworth Imports as well as a Knobloch Lens Testing Kit. Knobloch is the make of shooting glasses I compete with, I'll be covering those in my next blog posting.

As always... any feedback and comments are hugely appreciated. If you like this blog please tell a friend, let me know, or let's exchange links. Cheers.

Wednesday, June 13, 2007

Back from a mini vacation

I returned home last Monday after taking a few days off to go to Las Vegas. It was a pretty random trip to say the least. That's what birthday celebrations are all about though right? ;)

Las Vegas
Las Vegas is going through another huge construction boom again. This is the new $7.4B City Center project by the MGM Mirage.... Basically, a city-within-a-city.

This upcoming week I'll be working a LOT and then next week I am back on my regular '7 week' training ramp up leading up to Nationals.

During those 7 weeks I'm going to cover a variety of topics:

  • Equipment overview (I'll cover all the major equipment I use during training and competitions)

  • Weekly check-in's during the final 7 weeks running up to Nationals

  • Training activities

  • Physical and mental training and conditioning

I'm also going to try and post up more photos... maybe some videos If I can find enough time. :)