Monday, April 29, 2013

Training 4/29-5/5 (race week)

4/29- Felt no better this morning if not worse.  I have ordered a hair test kit and the modulator supplement (ADHS).  In the meantime, I have determined that the fatigue and depression is intolerable so I picked up some raw adrenal glandular and began feeling more energized.  This is NOT the long-term answer and I hope to only take it for a week.  I have experienced slow oxidation symptoms before but it was related to fructose intolerance and was pre-Fructosin.  Today's workout was pretty decent.  Fast finish 6 miler on Lakeshore in a time of 43-flat (7:10 pace).  Hit 5 in 36:18 then turned it up for a 6:42 finish.  This project to about 44:40 for 10K and in a race setting with an even pace, I'm likely mid-high 43 right now.  That's pretty bad by my standard but not so awful that I can't enjoy the experience.  I'm listed as probable.
Grade:B+/1 credits/distance=6.0

4/30- Terrible interval workout.  400-800-1200-800-400.  No speed and no strength.  A 6:00 overall pace would be a moderate goal and I was able to do it on Synthroid when I was only in 21:xx shape for 5K.  Today's splits were 90-3:08 then I really lost it (4:59-3:19) and had to rally just to do that.  I came back to finish with a "Rocket" 88 final quarter.  I'm usually under 70.  The culprit was the adrenal caps.  My worst fear is that I will try all the possible pills and find nothing that works, which is what happened when I hit Stage 3 adrenal fatigue in 2005.  I tried some thyroid caps (also stimulatory) expecting to feel worse yet got better.  It is possible that the adrenal glandular is okay for me but the synergistic herb is not.
Grade:D+/1 credit/distance=3.0

5/1- AM- 2 mile quickie indoors in 13:50 with a negative split (7:03-6:47).  Felt better than yesterday but had diarrhea for the 2nd straight session.  The Florida decision will likely be made tomorrow evening.

PM- Trak Shak 5 in 33:57 (6:47 pace).  Hard tempo effort.  Held a strong pace for 2 miles and came through the marker in 13:02 but after that point, I was barely under 7 the rest of the way.  Perhaps the bad stuff from yesterday hasn't fully cleared.  At any rate, I still believe that I should go to Pensacola this weekend.  The absolute best that I can hope for is a 6:45 pace (low 42 for 10K) but would not be surprised if I am over 43.  MUST go out conservative this time!  There is a chance of rain but I do have rain gear and I figure the chance of it being really bad at race time is slim.  Not sure what I will run tomorrow.  These workouts are NOT tiring me out.  I'd be just as fatigued if I was not running.
Grade:B/2 credits/distance=7.0

5/2- Indoor 5 and I could not restrain myself.  Time is down to 33:26 (6:41 pace).  This may hurt me on Saturday but it's just another glorified training session so I really don't care. So, I might run a 43 instead of a 42.  So what? I'm gonna suck either way.  I upped the Thyroid caps from 1 pill to 2 and did not feel a significant difference.  I suppose that is a good sign.  More on that later.  I'm hoping that I will be able to send out my hair sample tomorrow morning.  If it's not in the mail, it will be cut off on Sunday.  A bit of foot pain, which is a concern.  Saturday will be the last day on the Thyroid caps.
Grade:B+/ 2 credits/distance=5.5

5/3- Planned rest day.  I'm coming down to Pensacola for the Fiesta 10K.

5/4- Fiesta 10K in 42:20.   Pretty much what I expected.  More details to come.  Long warm and cool.
Grade:B-/3 credits/distance=7.5

5/5- Easy 7 on the Brookwood-Lakeshore route.  I got dropped by the 2nd tier Gnomes but that's okay.  Finished in 52:33 (7:30 pace), which was pretty steady from Mile 3 onward.  It was not a stroll in the park but I was never uncomfortable.  1st day on the ADHS pills and it appears to be working okay ...  for now that is.  Clear skies with 50 degree temps this morning.  There won't be many days like this over the next few months. 
Grade:A-/1 credit/distance=7.0

Weekly summary:
Well, I almost won this week but almost doesn't count.  With the exception of the injury-plagued 2010, I have never been under .500 this late in a year.  There may be reason for optimism heading forward but I know better than to get my hopes up.
Distance=41.0/ GPA= 29.0/10=2.90
YTD: 675 miles.  Record: 8-9 with a 2.71 average.

Tuesday, April 23, 2013

Medical update: Off the Thym-Adren again

EDIT on 5/23/13:
I received the medical report in mid-May and it turned out NOT as expected.  The magnesium rose by only 1 tick while the Na and K went through the roof.  Needless to say, I am back on the Thym-Adren.  I knew the next report would be bad because I was doing so poorly with the training but I expected it to be bad in another way.  I now know that my slow oxidation symptoms came as a result of a Vitamin E deficiency.  I have found no evidence that Mg contributed to it but if I had taken the magnesium only on an as needed basis, my Na/Mg ratio may have been unchanged or slightly better.

This is another one mostly for my reference and do not expect most readers to understand.  There will be more interesting posts to come.

I can imagine some of my critics saying the following:  Okay, this guy got a bad medical report in December then proceeded to run well in January.  He got a good medical report in March  yet endured another losing streak shortly thereafter.  Therefore, a hair test is unreliable.  Nonsense!  A hair test represents an average of the previous 2-3 months and I had a 7 week winning streak in December-January.

First of all, my last medical report was better but to say that it was "good" is way off base.  My adrenal ratio (Na/Mg), though much improved, was still bordering on "severely" overactive.  My blood sugar ratio (Ca/Mg) was well into the "severe" category and was becoming more problematic than the adrenal ratio.  My body tightened up something awful after taking too much calcium relative to magnesium so it was obvious that I needed to do something different.

Several questions needed to be answered mostly through trial and error.  How much additional magnesium was necessary?  I determined that answer to be nearly a 1:1 ratio with calcium.   What was more of a thorn in my side was the fact that magnesium alone could not be properly absorbed.  I needed B-vitamins, specifically B-6 as a catalyst.  Do I take B-6 alone?  Do I take a B-complex?  Do I take it with an amino acid?  Does it matter?  In my case, it mattered tremendously and the answer was clearly B-6 alone.  Moreover, I surmised that once my blood sugar normalized, my fructose intolerance should improve and leave me less dependent on the Fructosin.  Like I said before, if I miss a dose here and there, it's no big deal but if go off it or take a reduced dose for more than a week or 2, I am in trouble.  It appears that my Ca/Mg ratio does not effect the fructose malabsorption, which I learned the hard way in St. Louis.  My pace slipped by more than a minute per mile AFTER I drank the Gatorade in Mile 9.  My only objection to taking the Fructosin is the cost (over $50 per month).  Combined with mega doses of Thym-Adren, no pay raises since 2010 and increased cost of living, my bank account is slowly losing money.  There is no need to panic but I will have to cut my spending elsewhere.

Now, why am I off the Thym-Adren now?  Although my adrenal ratio was 3x faster than ideal, my Na level was normal and rapidly trending down.  Continued use of Thym-Adren could lower my Na below normal and when you combine that with an increased Mg level, you get SLOW oxidation or under-activity.  If that's true, it would make perfect sense that I have been forced off the Thym-Adren.  However, being off anything for my adrenals make me feel very uneasy given my history.  It is probable that the Na will come up again when I am off the Thym-Adren for a week or 2 and I may settle on a low dose.  Another option is a modulator supplement that worked well in the first half of 2011 but eventually stopped working.  Would it work now if I take Fructosin and C?  Another concern is that I have a history of allergic reactions to B-6.  One episode was so bad in terms of heart palpitations that I could actually SEE my heart try to jump out of my chest.  Very scary!  Once I took the Thym-Adren, I could tolerate B-6 just fine.  What do I do about the magnesium if the B-6 allergy re-appears when I am off Thym-Adren?  The answer is transdermal magnesium.
I've got another 3 weeks before I am due to send in another hair sample.  I may be close to balance.  I take great pride in proving people wrong and my full vindication could be just around the corner.


Monday, April 22, 2013

Training 4/22-4/28

4/22- Back in Birmingham and I have good news and bad news today.  The good is that it is beginning to feel as if my chemistry is coming in line.  The bad is that I am coming down with some type of infection, probably due to the wild temperature swings.  Fortunately, it does not appear to be anything more serious than a head cold.  My throat is really irritated and swallowing is painful but other than that, I feel pretty decent.  Workout was 5 miles on Lakeshore in a solid time of 35:54 (7:11 pace) with pretty even splits.  1st half: 17:54, 2nd half: 18-flat.  I may feel worse tomorrow so it's likely no intervals until later in the week.  If it was worse than a cold, I would not have run so well today more than 12 hours after symptoms began to appear. 2nd day off the Thym-Adren.
Grade:A-/1 credit/distance=5.0

4/23- Hit 20K blog views so once again, thanks to all my readers.  Ugly tempo today.  4 miles in 27:20 (6:50 pace) with a massive fade.  1st half: 12:50, 2nd half: 14:30.  This was not a surprise because the second day with a cold is usually the worst.  The throat irritation is beginning to subside and the runny nose is starting to kick in.  Added a mile cool on Wisteria when I got home.  Funny story:  I'm walking up to my apartment in workout clothes and a man waiting for a bus asked me if I had any cigarettes.  I just politely said: "No sir."  I may rest tomorrow.
Grade:C/2 credits/distance=5.0

4/24- NIGHTMARE!  My worst fears have been realized.  Once again, I cannot take B-6.  I thought that without it, I might have to go back to the Thym-Adren.  I learned the hard way that I do not.  As of now, my only option is to take the magnesium without the B-6.  In the future, my only options are transdermal magnesium and/or ADHS (modulator supplement).  The workout was a junk run.  1 mile warm in 7:56, took half a Thym-Adren and an all out effort yielded a half mile in 4:21 (8:42 pace).  Time to get the B-6 out of my system and at least for now, stay off the Thym-Adren.  I'm only 10 days out from my next race and it does not look good.
Grade:F/0 credit/distance=1.5
Update: Enzymes such as lactase may help with B-6 intolerance.  Worth a try.

4/25- Day 4 with the cold and I remain symptomatic.  Primary concerns are chills and a stuffy nose.  Not up for anything hard but I showed a lot of improvement over yesterday.  Lakeshore 5 in 37:55 (7:35 pace), which is barely within the range.  Faded pretty badly at the end too.  1st half: 18:32, 2nd half: 19:27.  Tried some B-6 with enzymes when I got home and it has been confirmed that I cannot take it.  I hope that it will be out of my system by tomorrow evening or I will have to take a penalty.
Grade:B-/1 credit/distance=5.5

4/26- DISASTER!  B-6 may not have cleared and taking magnesium made things worse.  I'm going back to Paramin.  Failed the speed session.  1x200 in :58 then quit.  Jogged a little to hit 1 mile on the day.  Foot is hurting again.
Grade:F/1 credits/distance=1.0

4/27- Run with the slow Gnomes and I could not even hack it with them either.  Finished 6 miles on a hilly route in a time of 53:35 (8:56 pace) with Mile 6 over 10:00.  BAAAUHD!  My new theory is that I have over-reached on the magnesium and it will take time to get to equilibrium.

PM- Indoor 3 in 22:27 (7:29 pace) with a negative split.  Last mile in 7:19.  Continuing to improve gradually.  This takes me up to 9 @ 8:27 on the day, which is still very poor.
Grade:D+/1 credit/distance=9.0

4/28- Indoor 6 in 44:56 (7:29 pace).  I have doubled the distance from yesterday afternoon and maintained the same pace.  1st half: 22:34, 2nd half: 22:22.  I was feeling different (in a good way) starting last night so I was actually hoping for a little better.  I will take any improvements that I can get.  Steady, gradual improvement leads to more stability.  I am only taking Paramin and C.

PM- 3 miles at tempo effort in a time of 20:57 (6:59 pace).  Even pace with splits of 6:58-7:03-6:56.
A 30 second improvement in pace is something that I will take any day.
Grade:B-/2 credits/distance=9.0

Weekly summary:
Of course, I am not pleased in any way but I do have some optimism going forward.  I am not due for a medical report for another 3 weeks but I really need to know what is going on now.  If my theory of over-reaching on the Thym-Adren and magnesium is correct, it may take a few weeks to gradually get back to form but once that happens, there is a chance that it will merely be preventative maintenance from that point.  As for the Pensacola 10K next weekend, my gut feeling is to go and treat it as a fun run.  I've already missed 2 races due to illness so if I feel good enough to enjoy the experience, I'm going to Florida on Friday for state #6.
Distance= 36.0/ GPA= 17.1/8= 2.14
YTD: 634 miles, Record: 8-8 with a 2.70 GPA.

Sunday, April 14, 2013

Training 4/14-4/21

4/14- 10 miles in 75:49 (7:35 pace).  That's within the range so I will not complain about this one.  Route was the regular 9 mile Trak Shak loop plus 1 mile on South Lakeshore.  Pace slowed in Mile 4 but from that point on I held it pretty well and stayed in the 7:45ish range the rest of the way.  Ran it early in the morning, which proved to be a good call because the weather turned nasty by mid-morning.
Grade:B/2 credits/distance=10.0

4/15- I sure hope they catch that SOB that bombed the Boston marathon and I want him executed.  In honor of Boston, I ran my standard Lakeshore 6.5 at GMP and finished with a time of 46:50 (7:13 pace).  I was out fast with a 10:35 at 1.5 then proceeded to run the last 5 @ exactly 7:15 pace and the splits were even.  Thym-Adren dosage is back down to 6 and I am okay with that.  Felt pretty good overall.  It wasn't a walk in park but it wasn't hard either.  I'm pleased with this one and it looks like I may break the losing streak. Half mile cool.
Grade :A-/1 credit/distance=7.0

4/16- Will's speed session.  It was 2x1000 at slightly better than 5K pace followed by 4x300 HARD.  I like the combination of short and long intervals and like the group as well but these workouts need to be a little more challenging.  We only did 2 miles worth of intervals and I'd like to see 3ish.  Either 3x1000 or 6-8 300s.  I was pleased with my splits.  1000s were 3:44 and 3:43.  300s were 54-54-55-52.  R was 1 min. between 300s and :90 between the 1000s but a 5:00 R after the 2nd 1000.  Pace was 5:58 on the 1Ks and a strong 4:48 on the 300s.  1 Mile warm and 1 Mile cool.
Grade:B+/2 credits/distance=4.0

4/17- Special Pray for Boston run at the Trak Shak.  This was rather forgettable on my part.  Went out hard but did not have a tempo in me.  Backed off after 1.25 but still finished 5 in 35:55 (7:11 pace) in humid conditions.  Not a bad run but I felt out of whack and as a test, I took half of an additional Thym-Adren and got worse.  I will try to go down to 5 and hope to stay there.
Grade:B+/1 credit/distance=5.5

4/18- Easy 6 indoors in 44:56 (7:29 pace).  Pretty strong and relaxed most of the way in spite of some lingering groin and hamstring pain.  Even pace with a slight slow down in the last quarter mile.  Dosage continues to trend down.  5 Thym-Adren pills today and it still felt like it was too much.  Still not sure why it went up after taking the Fructosin consistently.  I really don't want to have to get prolo for the groin/hamstring but if I have to, so be it.
Grade:B+/1 credit/distance=6.0

4/19- Planned rest day.  I might end up doing a few strides to see how I feel on a lower dosage.  I will try to do a quick tempo tomorrow morning before I leave to visit the family.

4/20- 3 mile tempo was all I had time for.  Indoor route in a time of 19:39 (6:33 pace).  Splits were 6:25-6:37-6:37. Mediocre performance.  I was on target for a 5K in just under 20:30, which would be a "solid C" in a race setting.  Tempo runs are a little more lenient and I probably would have been mid-high 33s for 5 miles.  In another MASSIVE SHIFT in chemistry, I took no Thym-Adren this morning  and felt worse after taking a half pill after the run.  More details to come.  Trip to see the parents.  I probably won't have time to run tomorrow and if that's so, I've done just enough to win this week.
Grade:C+/2 credits/distance=3.5

4/21- As expected, I did not have time to run.  I needed to sleep in after yesterday's trip.  I remain off the Thym-Adren and still feel a bit sluggish.

Weekly summary:
Not very impressive but good enough for a win.  I did manage a double digit run, a speed session, a short tempo and 2 GMP runs.  Nothing great this week but nothing horrible either.
Distance=36.0/ GPA= 27.5/9= 3.06
YTD: 598 miles.  8-7 with a 2.73 GPA.

Tuesday, April 9, 2013

5K in 5 states done/ update on 10K-Half states

A common goal among runners is to complete a marathon in all 50 states.  For the serious runner, that goal should take at least a decade to complete and will certainly cost a lot of money.  As for me, my travel goals are a bit more modest.  I merely want to step foot in all 50 states and have completed the lower 48 but am missing Alaska and Hawaii.  As for racing, I have set the following goals:
-Half marathon in 25 states (fulls count)- Missouri was state #17.  Projected completion is 2015.
-10 K in 10 states.  5 down- 5 to go.  Projected completion is also 2015.
-5K in 5 states.  Done.  Completed this goal in 2011.

I will list a brief summary of each 5K race plus a listing of states completed in the 10K and Half.  If I have raced multiple events, I will only list my fastest time.

West Virginia- 2002- Run For Research in 21:32. Wheeling
This event was run on the Wheeling Jesuit campus to raise money for ALS treatment (Lou Gehrig's disease).  It was a pretty fast course with only 2 significant hills.  At the time, I was merely a recreational runner in between my first and second running life.  I was suffering from Tarsal Tunnel syndrome and hyperthyroidism induced by Synthroid but I was stable chemically.  I had not been diagnosed yet but was probably in Stage 2 adrenal fatigue.  Despite being limited to only 3 runs per week, I managed a surprisingly decent time and placed in my age group.  It was then that I realized that I had some talent after all and if I could get healthy, I would surely do better.

Georgia- 2009- Pound the Pavement for Peter in 20:16. Atlanta
This was another event to raise money for medical research and I was happy to participate.  This event is also special to me because it was Nick's first race.  I was surprised to see him finish with a time of 26:xx on very limited training.  He would progress to a half by the end of the year and a full in the Fall of 2010.  As for me, I treated it as a glorified tempo run and was pleased with my performance.  Running in no man's land on a very difficult course, I finished 6th overall and 1st in my age group.  On level ground in a more competitive race, I was surely good for a sub-20.  At that time, I had done it in practice but not in a race setting since my comeback.

Tennessee- 2009- Elvis race in 19:37. Memphis.
This course started and finished just across the street from Graceland but the course was almost all residential and gently rolling throughout.  Hills were rarely longer than 200 meters and were not steep but just kept coming one after another.  I overcame instability and heat (75 w/80% humidity) in a mid-August race and delivered a very strong performance.  It was good for 2nd in my age group too and believed that I could have threatened a PR in optimal conditions.  In one of the weirder things that I have done, I turned it into a road trip to the Iowa border to get one step closer to the full 50.

Pennsylvania- 2011- Gatorade Steelers in 19:21. Pittsburgh
A very interesting event that began down by the river and finished on the 50 yard line at Heinz Field (home of the Steelers).  It was a flat and fast course with a good competitive field and I got lucky with a good day in the midst of a rough period.  I scored a new adult PR and finished 6th in my age group out of more than 100 runners.

Alabama- 2012- Rumpshaker in 19:13. Birmingham
Everyone who reads this blog knows what happened here and why it was so special so I won't rehash it.  Unfortunately,  I have not had much to celebrate since.

I have completed all of the Deep South
-South Carolina, Georgia, Alabama, Mississippi, Louisiana.
-Added Florida and Pennsylvania in 2013.  Kentucky and Tennessee are easy trips so that leaves only one other fly away.  I would lean towards Dallas, TX (Hottest 10K) or Richmond, VA (Monument Ave.)

I have completed the following states in the following years:
2007- Florida and Tennessee
2008- Illinois and Oregon
2009-Alabama, North Dakota and Louisiana
2010-Georgia and Mississippi
2011-Idaho, Ohio and Arkansas
2012-Texas, Colorado and North Carolina
2013-California, Missouri and West Virginia.
That's 18 in total.  I can probably do it with just 2 more fly away races.  SC,IN,KY,VA and OK are within 10 hours. If I had to pick 2 fly away states, I'd go with Arizona and Alaska.  Detroit Free Press is also on my list and I would like to make some inroads into New England as well.  I expect that I will end up around 30 but I promise that I will not try for 50.

Monday, April 8, 2013

Training 4/8-4/13

4/8- 2 mile junk run on Wisteria.  Good call to do a recovery jog instead of a rest day.  As usual, the pain in my groin and hamstrings is NOT an injury and it had NOTHING to do with my workouts earlier in the week.  It's all about the pills.  Time was 16:38 (8:19 pace), which doesn't mean much today but I did feel better as the run progressed.  I've seen enough to know that the B-complex won't work either.  It will have to be the B-6 alone or transdermal magnesium, which could be difficult to regulate.  The darkest hour is just before dawn.
Grade:None/0 credit/distance=2.0

4/9- Easy 5 on Lakeshore in 39:25 (7:53 pace).  Very mediocre performance.  1st half was 19:10, 2nd half was 20:15.  It was an improvement over yesterday but I should be much better than this 2 days after a half.  This would be a "C-" grade today but I'm not going to grade anything this week.  I always allow one such week per year.

Update: I mentioned before that I am low on Fructosin and aimed to conserve it.  I thought I had another box of pills in reserve but it was empty.  I had been taking only 1 pill every other day and that proved to be a bad call and likely hurt me in St. Louis.  I have ordered it again but it could be another few days before it arrives.  I had hoped that my fructose malabsorption disorder would improve as my body became more balanced but that does not appear to be the case.  I have only 4 pills left and it could be rough until it arrives.  That's why I'm not grading this week.  UGH!

Run #2- It has been confirmed that the lack of Fructosin has been hurting me as of late.  I had a mixed drink with dinner, which is the worst thing that you can do.  As expected, I got much worse.  I popped 1 Fructosin pill and guess what?  I started feeling better.  2 miles on Wisteria in 15:04 (7:32 pace) and showed some life at the end.  That's a big improvement over yesterday.

4/10- AWFUL!  Quit just 1.5 miles into the Trak Shak workout with a time of 12:12 (8:08 pace).  Just 2 days on the Fructosin has shifted my formula back to where it was before. I ran this on 6 pills and it wasn't enough. Thym-Adren is back up to 8 pills and I need Vitamin C again. Grade would have been an "F" today.  I have only 2 pills left and can only hope that my supply will be replenished soon or else I have no hope of a good week next week.

4/11- Unplanned rest day due to a threat of severe weather, which turned out to be nothing major.  I can only hope that the Fructosin will arrive tomorrow because I am all out of those pills.  Good news is that I am feeling better and hope to do a small test tomorrow morning.  If the Fructosin does not arrive, I will only be able to do lame 5-6 milers and must drink only water.
Fructosin DID arrive in the mail.  I may be in the clear for now.

4/12- AM.  Failed the test.  1 mile quickie in 6:56 with splits of 3:16/3:40 and hamstring pain.
Update: Taurine and milk thistle taken together are fine but I cannot take either one separately.  I took some milk thistle yesterday before the fructosin arrived and it had yet to clear my system then I got worse after another dose.  I predict that I will feel better AFTER I drink a Red Bull.  Why Red Bull?  It's a cheap source of taurine, not something I recommend regularly.

PM- Beautiful day outside.  Crystal clear skies with 70 degree temps.  Run was terrible again.  Felt overstimulated, which I actually prefer to the lethargic symptoms.  2.5 miles on Wisteria in a time of 22:18 (8:55 pace) with splits of 10:30-11:48.  Again, this would have been an "F"  I have pitched the milk thistle and blew another $21.

4/13- AM.  Another lame 2.5 miler on Wisteria but this one was a sizable improvement over the previous evening.  Time is down to 19:53 (7:57 pace) with pretty even splits (9:52-10:01) on an uphill 2nd half.  I hope to do better in the evening.

PM- Lakeshore 5 in 37:01 (7:24 pace).  MUCH better.  This one required no more effort than this morning.  What did I do in the meantime?  Ate a Hardee's burger for lunch with a forbidden drink.  It's all about the pills and the milk thistle is clearing out.  No cause for celebration because this was a "C" grade.  Tempo effort at easy pace.  Short warm and cool.

Weekly summary:
I'm calling this one early because I likely will not be able to go long next week due to a family commitment.  No more freebies for the rest of the year.  Grading starts again tomorrow. This would have been my 2nd 4 week losing streak of the year and I'm mad as hell!
Distance= 22.0  

GO St. Louis training session

  My body is working totally differently after beginning to correct the magnesium deficiency.  The Vitamin C had to be cut altogether and the Thym-Adren reduced from 8 pills to 3 pills but there were 2 other questions that needed to be resolved.  How much calcium is necessary to prevent flipping to the other extreme?  Second, B-vitamins (particuarly B-6) are needed for the cells to absorb the magnesium.  Do I take B-6 alone, as part of a B-complex or with an amino acid?  I had a decent training week coming in however but I was battling a bit of soreness in the groin and hamstring.  Since it is not a PR course and I am not in PR shape, I chose to train through and take only 2 days to taper. I would treat this one as a glorifed training session.  Unfortunately, the 2 days off did not reduce the hamstring soreness and I began to get a sense that the amino acid option was not the answer.  I confirmed that after the race.

I left work early on Friday and took the scenic route up through NW Alabama, a corner of Miss' Sippy and west TN.  I stopped for dinner in Corinth, MS and spent the night in Jackson, TN about halfway to St. Louis.  On Saturday, it was into Missouri with a stop in Cape Giradeau and I got to the airport to pick up Nick, who flew in from Atlanta, right on time.  It was already mid-afternoon when we checked in so there was too little time to do anything except walk to the expo and stop at a Walgreens to pick up some fuel.  The cashier asked us if we were racing and jokingly suggested a candy bar for fuel.  I asked about some cigarettes instead because we were at the counter.  Nick said that he would "disown me as a friend" if I ever did that.  On the way home, I went back via the interstate, which took me through Illinois and western KY before picking up I-65 in Nashville.  I was on the road until 11 PM but did make it back home in one day.

Fairly scenic route mostly on city streets with only a small residential portion.  It was rolling all the way but for the most part, the hills were long and gradual.  I'd rate this one as the 3rd toughest I've done behind Charlotte and Atlanta.  I would have preferred more scenery along the river and near the Arch but this was still a quality event with good organization and fans along the way. Miles 1 and 2 were about 50% up and 50% down but Mile 3 was brutal.  4 went back down and 5 was fairly level.  There was another tough section after Mile 5 then another small break.  Mile 6.0-8.5 is referred to as "Holy Hill" so named for the large number of churches on that street.  It was advertised as a gradual hill with less than 1% incline.  In reality, it was a series of smaller hills that did include a few breaks and a few steeper sections.  If you can get through that, you are in pretty good shape the rest of the way.  There are a few ups and downs through Mile 12 but Mile 13 is all downhill before a bit of a rise to the finish line.

I knew I was off form but part of me had the irrational hope that the race day magic would carry me.  I took off at a good pace and felt surprising comfortable through 2 miles, both of which were near 6:50.  The last half of Mile 2 was mostly uphill then we turned up a side street for a much steeper section.  From here, you could smell the hops and I wanted to quit right then and there and start drinking.  I was surprised to see a respectable 7:10 split here but the damage had been done.  I used Mile 4 to recover and turned in a split just under 7:00 but I was already in survival mode and basically punted from there.  My hamstring and groin were stabbing at me and I just could not extend my stride.  Add to that that my breathing was out of whack too.  I was still doing a semi-respectable 7:15-7:30 early in Holy Hill but that turned to the upper 7s by the summit.  In Mile 9, I stopped for a full cup of Gatorade and water.  It was sunny and 60 degrees but that proved to be a bad call.  I just could not get started back up again and melted down badly from this point.  This time, I did not fight on and merely slow jogged to the finish.  Some people walked up hills but I was not gaining much on them.  My finish time is not for you to know and I can only hope for better days ahead.

Nick and I went down to the Arch area and admired it from the outside.  It is certainly worth seeing and much more impressive than depicted in pictures.  Unfortunately, there was too long of a line to go up and we elected that the Budweiser brewery tour was more important.  That was a free 1.5 hour tour with sampling at the end.  Very cool and certainly worth seeing.  Too bad I felt like total crap and could not properly enjoy it.  Finally, we got a mediocre burger for lunch and I dropped him back off at the airport before making the 8 hour drive back.  I stopped only once more myself in Paducah, Kentucky and would have to show up for work the next day.  State #17 is in the books but it is one that I would like to forget.  The next possible ones are an Atlanta 5K in 3 weeks and a Pensacola 10K in 4 weeks.

Monday, April 1, 2013

Training 4/1-4/7 (race week)

4/1- AM- Start of the 2nd quarter and I forgot to mention that I passed 500 miles on the year yesterday.  I got up early and did a quickie this morning just as a small test.  Finished 2 miles in 13:56 (6:58 pace) with splits of 7:09-6:47.  Effort was moderate up until the last 200.  I have cut the Thym-Adren to 4 pills and it still feels like I am taking a little bit too much.  Again, going under 3 makes me feel uneasy because the medical report showed adrenal hyper-function that was bordering on severe.  That ratio has not been under 15 since 2008, when I was still adrenaline deficient. The ideal is 4.17 but my target range is 6-8.  Every time that I have gone off it, I went into hyperdrive.

PM- Lakeshore 6.5 at moderate effort.  Time was 47:40 (7:20 pace).  Solid workout but once again, I did not feel race sharp.  Slight fade towards the end and was working harder than I should have been but I kept it under 7:30 all the way.  Pace was on target but this is not an "A" because of the way that I felt.  Added a half mile cool.
Grade:B+/1 credit/distance=9.0

4/2- Will's speed session.  1 mile warm, 5 sets of 200-400, 1 mile cool.  Just the type of workout that I was looking for.  200s were all 36-37.  1st 4 400s were 78 or 79 then I burned a 67.7 to close it out.  This workout was nothing special until the last 400.  If I was in top form, I would have managed 75/35 but in fairness, I haven't done much speed work yet and I should get there by summer.  I was very pleased to be well under 70 on the final and out-sprinted a 17:45 5K man.  Still, I was usually a good 5+ ticks down on him on the previous 4 and need to stay with him in the future.  Solid performance overall.  I took only 3 Thym-Adren and it was a good call.  My only questionable choice was a Sobe drink that contained more Vitamin C than OJ.  More C when I got home made it worse.  I am uneasy about not being able to tolerate C and the fact that a single Thym-Adren dose makes such a big difference.
Grade:B+/2 credits/distance=4.0

4/3- Another cold and rainy day.  Below 50 with a steady rain so I stayed inside for a 5 mile tempo.  I performed up to expectations on back to back quality days.  Time was 32:54 (6:35 pace).  I had to fight hard for the sub-33 and battled back from 10 seconds in the red.  1st half: 16:22, 2nd half: 16:32.  Solid but not stellar.  Good news is that it appears that I am stable at 3 Thym Adren.  I may have to cut Paramin further.  I'm running low on Fructosin and must conserve it as long as I can.  I will likely run easy tomorrow then take 2 days off.  I am not in PR shape and this is not a PR course either so that's why I'm going hard in race week.
Grade:B+/2 credits/distance=5.5

4/4- Run with Michael on Lakeshore.  He said that he wanted to run 7:30 pace but it wound up at 6 miles in 43:15 (7:13 pace) plus a mile cool.  Conditions were 50 degrees with wind and light mist.  It was raw, man!  A bit harder than I planned and I was working towards the end but still pretty strong overall. Last workout before St. Louis.
Grade:A-/1 credit/distance=7.0

4/5- Planned rest day.  I'm leaving work early and hope to get about halfway there tonight.  I'm aiming for Jackson, TN.  I may not be able to post again until after the weekend.

4/6- If I do run anything today, it will be just a few strides.  With the work I've done this week, I think a 2nd rest day will be better than a junk run.  I need a "B-" or a sub-1:35 for a win this week.

4/7- Finished the GO St. Louis half and that's all I'm saying.
Grade:D-/3 credits/distance=13.5

Weekly summary:
I've lost 7 out of 10 now.  No other comments needed.
Distance=39.0/ GPA= 22.3/9= 2.48
YTD: 540 miles, 7-7 with a 2.71 GPA.