Overcast High 65FLow 47F
  • Temp: 46F
  • Hum: 87%
  • W: 4mph N
High 72F
Low 44F
High 62F
Low 47F
Light drizzle
High 65F
Low 54F
Moderate or heavy rain in area with thunder
High 70F
Low 61F
  • 30m
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Sandrun trail. I have thought about running a lot lately and the problems I used to have with minor achilles tendonitis. All it took to eliminate it is at least one run per week on this moderately hilly trail and I am cured. It is kinda analogous to what the doctor told me to do with my minor but easily inflamed elbow tendonitis - very light strength training...2.5 lb dumbbell forearm curls cured that. Analagous to having one weekly moderate hill run - not for speed, just some strength.

  • Health data: Hours slept: 5
  • 40m
  • 1600.00 yards
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WU: 200. I tried something different here on a whim. I changed my breathing from 3 stroke to 3, 5, 3, 5, repeat.
MS: 200 Fingertip Drag
200 Swim
200 Closed Fist
200 Swim
3x200 on 5" with results in avg min/100y per 200:
- 1st (2:10)
- 2nd (2:05)
- 3rd (1:57!!!!YEAH)
CD: Hotub.

I discovered that employing breath control (3, 5, 3 5) on my warmup set FORCES me to stay slow, BUT as I did the regular workouts and drills on the standard 3 stroke breathing, I noticed that the warmup 3, 5 repeat breathing really paid off in maximizing and paying attention to my breathing for the rest of workout.  I tend to forget breathing when I focus on other stuff, so I may not exhale enough, etc and probably short-change myself...doing this in the warmup really helped me maximize my normal 3 stroke breathing to get the most out of the drills and 200's as it really was a breathing drill in and of itself. 

  • Health data: Hours slept: 6
  • 30m
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Sandrun trail. It was nicely cleared from this weekends snow.

  • 30m
  • 1000.00 yards
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WU: 200
MS: 200 Fingertip Drag, 100 swim, 200 Closed fist, 3x100 swim
CD: Hotub

I feel bad for the people at Cool Running, the site just got gutted.

Not a particularly awesome workout.  I didn't really plan properly going into today, my nutrition was waaaay off. I wanted to do 40 or 50minutes, but wouldn't have had the energy.


  • 30m
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Baklava (sp?) weather. Cold, snowy, windy...not bad for a run today!

Missed some workouts last part of this week due to some family stuff.  Snuck one in today though.

Ron's Training Log

 December 2007 
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  • Mountains to Mainstreet (Triathlon)
    5/16/2016 Seneca, Alabama