3/11- Depressing rainy day. I took off work this morning because I had to go see the "denty". Fortunately, it was just a cavity. Stayed inside for a standard issue 6 miler in 44:35 (7:26 pace). Solid performance for an easy day but I'm sure that a quality session would not have been pretty. Slight fade but that was partially by design (22:10/22:25). This was not a tempo effort but I am still stiffer than I should be. No medical report today but I expect to get it tomorrow.
3/12- AM- Vestavia Mile in 5:55.05 (best time of the year). Being 40 seconds shy of the goal is no cause for celebration but nevertheless, I am on the board with my first sub-6 Mile of 2013. I broke the barrier for the first time way back in 1994 (age 13) and have since recorded at least 1 sub-6 every year except 2006 when I was Stage 3 adrenal fatigue. This was not the goal workout for the day and was actually not as bad as it appears on the surface. First, I was untapered. Second, it was 36 degrees and I barely even warmed up due to time constraints. Very even splits as well (87-90-91-87).
PM- 8x200 at Heardmont. Too loose. I did not time the first 7 but I'm sure that it was not pretty. No power at all. Then somehow, I found my top gear on #8 and passed up Dewayne who was running a tempo. Finished #8 in 29.5 self-timed. Fairly clean diet today. Only questionable choice was OJ. No medical report in the mail. It must not have been mailed until Monday. I will call them if it does not arrive tomorrow.
3/13- Popped some magnesium at lunch and felt a difference almost immediately and it showed in the workout. Breezed through the Trak Shak 7 in 50:15 (7:11 pace) and actually eased off at the end. Felt much more like the Crazy J of old.
3/14- Great tempo. 5 miles in 31:41 (6:20 pace). I believe that I would have had a shot at sub-40 for 10K but I had to leave early. Believe it or not, I was not quite 100% today. I still need to tweak the magnesium. After the workout, I went bowling with Chilton and saw stars a few times because I was light-headed. That usually suggests a calcium deficit. Splits were 6:11-6:24-6:28-6:27-6:11. Yes, I did go all out at the end but in the mid-section, I was not giving race effort. I will likely rest tomorrow then try a 15ish long run on Saturday. Looking good for a win this week.
3/15- I feel good enough to run well today but I'm taking the planned rest. I may not get another chance at a good long run before my 5K in 2 weeks.
3/16- 7.5 at Oak Mountain in 55:40 (7:25 pace) plus a cool. Faded badly after Mile 4.5 but that was partially due to the heat. It was pushing 75 with high noon sun when I finished and I didn't drink. Slept in on purpose because I planned on going long tomorrow instead. I think I took a bit too much magnesium too. The ratio should be 1:1. I need at least a "B minus" tomorrow for a win on the week.
3/17- Struggled most of the run and again slept for 10+ hours but I get the win only because I was able to endure it for 13 tough miles in a moving time of 1:38:53 (7:36 pace). 7-4 looks much better than 6-5. Route was Trak Shak 9 starting at Brookwood O'Henry's then added 4 extra on Lakeshore. 12 of 13 were sub-8 and the only exception was an uphill mile. Average workout.
Showed flashes of excellence on Wednesday and Thursday but was shaky outside of that. My body is still adjusting to the added magnesium and I may need to reduce the Thym-Adren, which is not a surprise given the results of the medical report. I've got 2 weeks to set this straight before Rumpshaker and then I've got St. Louis the following week for fun.
Distance=43.0/ GPA= 27.4/9= 3.04
YTD: 426 miles/ Record: 7-4. Cum. GPA= 31.38/11= 2.85