well this is the first day that i could run...... so i put myself to the test.... pool workout 500's with the pull, then a 100 sprint four times.. took a quick lunch break and had a sandwich went to the gym and did a 22 mile bike in an hour and then ran three miles at a 7:45 pace. i gotta say i am tired. but i feel good so for the rest of the week i will be alternating my bike with my run until sunday and then take a day off. i must build my run back up since i feel that is my bread and butter.. all in all i felt good still have problems in the morning and i stretch and ice alot. got the clearance to run today, which i really missed. thats all for now i will see how i feel for the rest of the week before advancing to fast... good training


ron

swam 2 miles today, felt good at race pace so all of the pool time is paying off. also did some bike today. i will be spending a lot of time on the bike to get back up to speed. and i can not wait to run in eight days. this hamstring thing really sucks, but i am trying to stay positive. Rhode Island is about eight weeks away and i wanna do good. i have to say and give props to h2o audio i have been using the crap out of that case and head phones..you guys rock and it helps with all of the pool time.. well good training


ron

  i love san diego, this is a great place to live and train.  the weather was beautiful today. swam 3000 meter and then went to fiesta island and biked 20.  this hamstring thing is healing just taking alot of time and with my next 70.3 race in two months i can not help to be a little worried.  we will be doing a lot of biking in the coming weeks. so good training.

ron

 Well did a swim workout with a couple of friends today at the pool. that was fun because i usually swim by myself. we did 2500 meters in 500 hundreds with 100 sprints in between.  also we studied each others strokes and i am glad to say mine is looking great. another friend raced florida 70.3 and had a 5:10 so congrats to him. about eight weeks from my second race and i can not run until the end of the month and i am chomping at the bit. but at least my swimming is coming together.  good training.

ron

 Well just a update, i now believe that i am a fish......i have logged enough time in the pool to grow gills and i think a dorsal fin.  With my recent hamstring injury i have doubled my pool workouts to everyday.  i do between 2000 and 3000 meters depending on time constraints.  i wanna ride and run so bad but they want me to wait until the end of the month and swim.  no running what so ever really sucks!!!!!, how ever i do sneak in a bike on a bike machine three times a week for an hour with a bump up next week to a hour and a half.  i feels good once it is warm and with rhode island fast approaching i am getting nervous about the lack of bike and run..   any input would be greatly appreciated.   thanks and good training...

ron

 wow how i miss running.  did spin yesterday while at work, then ran only half hour at below race pace.  i really miss running, the hamstring is still sore as hell and i see the massage therapist in an hour.  i just can not wait to run again.  some how i feel like i am losing some endurance by not running.  but when i did the short run yesterday i was able to do it with no problem.  i will see what i am allowed to do this morning, after my appointment i gotta swim.  i have been training three different people and trying to train myself. although it has been busy it has been fun to see them progress. well good training.

ron

 Well i have to say i had a great time at the pool today, even with my injury i had a great workout. and i would like to give the props to H2O audio, having music during my workout rocks. takes my mind off of the drills and helps me enjoy my workouts.  Thanks Again.  I see my sports doctor tomorrow for the active release treatment, trying to stay on top of the tear in my hamstring and not get any other injuries during my limited training regiment.  i really sucks to not be able to run because i really enjoy it, but i gotta look on the bright side, i could not swim or bike also.  good training and if you do not have a h2o audio for your ipod get one they rock!!!!

After seeing some friends of mine that are sports doctors, it is official i have a partial tear in my hamstring, i have been in pain for about three weeks since my last race and thought it was a bad pull. nope it is a tear so on thursday i start therapy for it along with a medication. this really sucks because i was feeling pretty good about all my training. now the good news is that i really get to do alot of work on my swim, and bike just no climbing for a while. also they want as little running as possible. which is the part i like the most. so h2o audio i will need that package soon so i can use it because my pool time just doubled. thanks again for the sponsorship..... there is good in everything you just have to find it sometimes. good training...



ron