Training 11/19-11/25

11/19- Lakeshore 6.5 in 48:13 (7:25 pace).  Comfortable effort.  Still a bit of residual soreness in the legs but my engine was strong.  Even pace with comfortable 55 degree temps.  Only gripe was a bit of stomach cramps.  Half mile cool.
Grade:A-/1 credit/distance=7.0

11/20- Terrible performance!  3 miles in 24:26 (8:09 pace) with splits of 7:45-8:05-8:36.  Not quite sure what to make of this but the smart money is on cheating with the diet too much after Charlotte after I tried to reduce the Fructosin.  I will try to regroup tomorrow.
Grade:F/1 credit/distance=3.0

11/21- Lame interval workout at Vestavia.  1600-1200-800-400 plus a warm and cool.  Times were 6:26-4:55-3:16-85.  Very poor performance and YES, I slowed down yesterday so my training style is not the problem.  5K would have been high 21-low 22 which is an improvement over yesterday.  Tried some manganese afterward, which made things worse.  Oh well, at least I know it's not the answer.  I sent the hair sample today and should get the results in 2-3 weeks.  I don't expect to be much better tomorrow.
Grade:D/2 credits/distance=3.0

11/22- Thanksgiving run on Jefferson Trail.  Fast finish easy 5 in 34:57 (6:59 pace).  Last 1/2 mile in 3:02.  Last mile in 6:24.   Body is still too tight but I am clearly improving.  I will try to take 2 Thym Adren in the morning then none for the rest of the day.  We'll see what that does.
Grade:B/1 credit/distance=5.0

11/23- So far, so good.  Another low-key 5 miler on Jefferson trail in windy, dreary conditions.  Finished with a time of 35:20 (7:04 pace) with a gradual unconscious pick up.  2 pills worked okay but the foot was sore in the arch area.  Put forth far less effort overall than yesterday.
Grade:A-/1 credit/distance=5.0

11/24- Travel day.  Planning to go long tomorrow.  Able to squeeze in a 3 mile junk run on Wisteria.  I ran it naked but felt fine which is a good sign considering that I stuck with 2 pills in the morning only.
Grade:Pass/0 credit/distance=3.0

11/25- Lakeshore 15 in 1:52:20 (7:29 pace).  Pretty solid on the surface but if you look deeper, it sucks.  My heart was just not into it and it was one of the few days that I would have preferred to stay in bed.  I got off to a good start and was doing pretty well up until Mile 13.  Mile 14 was a 7:53 and Mile 15 was an 8:12.  Decent workout overall but if this had been a race, I would have been worse than Charlotte.  Took 2 pills in the morning then a 1/4 after the run.  The 1/4 made me feel worse so the dosage must be cut again soon.
Grade:B/2 credits/distance=15.0

Weekly summary:
A pretty decent mileage total considering that it was a holiday week.  This was my 2nd losing week in a row and this one was not even close.  Let's hope that this will not be another prolonged slump.  I should get the medical report in about 2 weeks.  I've done all that I can.  It's in God's hands.  YTD stands at 1,846.  5 weeks and 1 day to go and I only need 30 MPW for the remainder of 2012.
Distance=41.0/GPA= 18.4/8= 2.30