7/29- Good start to the week. Hilly 8 miler through Mountain Brook in a fine time of 59:14 (7:24 pace) at moderate effort. Route was Brownell-Canterbury-Montevallo-Jack's Shell then back to the Shak and down to Brownell. I knew it was a hilly route but I thought the distance was only 6ish. It was actually 7.89 and I added a loop around the parking lot to make it an even 8. Amazingly even pace given the terrain. Splits ranged from 7:17-7:30. Temp was 85 and dry, which is nice for this time of year but far from ideal for distance running (it's perfect for sprinting). Feeling more like myself but still have quite a ways to go.
Grade:A/2 credit/distance=8.0
7/30- A bit of a letdown, which was not a surprise given what I did yesterday. Workout was a short pyramid with little rest (200-400-600-800) then down. I bailed on the 2nd 800 and struggled from behind to hit the time target of 85/lap (5:40 pace). Splits were 42-85-2:08-2:57-2:09-83-34. Considering that my 2 mile PR is 86/lap running continuous and I could barely manage that with rests, I've got a long way to go. I'm having some issues with water retention, which could be Magnesium related. I could either reduce my use of the gel or add Copper + Vitamin C. I would prefer the former option.
Grade:B-/2 credits/distance=3.0
7/31- Trak Shak 5 with Preston for the first time in a long time. Moderate effort and finished in a time of 36:30 (7:18 pace). Solid but not stellar. Overcast with temps in the low 80s but very humid. Felt better on less gel and will continue with that plan through tomorrow. I will try some Copper with C after tomorrow's run and we'll see if I'm better with or without. Hoping the answer is without. I know that Mg citrate doesn't work for me but other forms besides Mg chloride might.
Grade:B+/1 credit/distance=5.5
8/1- Another step forward! YES! Gold's 5 mile time trial and my time is down to 33:50 (6:46 pace). 1st half: 16:48/2nd half:17:02. That's a modest 16 second improvement over the last week but once again, what I am looking for is a STRING of modest improvements. I was slightly less than fresh as well. Improve the pace by only 3 ticks per mile every week and I am in the 32s by the end of the month. I'll consider that to be "decent" racing shape. Heading to Charleston, SC for the weekend and will be hard pressed to get a lot of running in. Barring disaster, I am going to win back to back times for the first time since March. We'll see what the copper+ C does now.
Grade: B+/2 credits/distance=5.5
8/2- The copper +C is not the answer. I was much worse immediately but most of it cleared by today. The answer is to reduce the magnesium gel. Pretty much a travel day for me but we did have time to take a dip in the ocean then ran a challenging 4 miles on the beach. The sand was hard enough for the most part but it was sloped and very breezy out there. Finished in a decent time of 31:24 (7:51 pace) with a negative split (16:10-15:14) but the back half was slightly downhill.
Grade:B/1 credit/distance=4.0
8/3-AM- 2 mile junk run on the road (Ocean Blvd.) It was a struggle. The heavy sea air, 80 degree temps and near 100% humidity made it rough. I was not up for much more. Pace was a solid 7:06 and was even all the way.
Grade :Pass/ 0 credit/ distance= 2.0
8/4- Naked 3 miler on the beach. Where else? LOL. Very slow pace.
Grade: None/ 0 credit/distance= 3.0
Weekly summary:
Back to back wins. I feel like I am on the right track. Let's keep it up.
Distance= 31.0 GPA= 26.3/8= 3.28
YTD: 12-17. 1,085 miles/ GPA is about 2.64.
Monday, July 29, 2013
Sunday, July 21, 2013
Training 7/22-7/28
As expected, I did not enjoy my week off but I hope that when it's time for racing season in the Fall, I'll be glad that I took it. I was pretty much inactive for 7 days aside for a couple of leisurely 2.5 mile walks on Wisteria but I did sneak in about 200 yards of strides today, which did not feel good. I expect to feel more rusty than fresh tomorrow but it's no reason to panic. If I'm not improving within about 2 weeks, then I'm in big trouble. I am hoping to get out there in the morning tomorrow with a 2 mile junk run. The first run back is always rough but the second one is much better.
7/22- AM- Did the planned 2 mile junk run and felt slightly better than expected. I ran it naked as planned. It feels good to be a runner again.
PM- Lakeshore 5 in 36:40 (7:20 pace). Way too fast for my current condition especially with the humid weather. I'm only about a 1:40 half marathoner now so this was nearly tempo pace. I was pleased overall with how I felt. Splits were pretty even and I picked it up the last mile. Only issues were a sore groin towards the end and stomach cramps but for my first day back, I was better than expected. Need to get clean on the diet now.
Grade:B/1 credit/distance=7.0
7/23- Gold's 5 on a nasty weather day. Finished in 39:11 (7:50 pace). My time was just about in line with my planned pace. I was VERY sore when I woke up this morning. Probably a combination of 2 forbidden drinks yesterday and a too hard workout for the first day back. I was okay with my time but not how I felt and how I faded in the 2nd half. Splits were 19:20/19:51 but I did keep it under 8 all the way.
Grade:C+/1 credit/distance=5.0
7/24- 3 mile tempo from the Shak. Finished in 19:51 (6:37 pace). Pretty solid performance. I clearly felt different today and in a good way. I'll probably rest tomorrow then go for it in a time trial on Friday. I think I have a good shot at a sub-35.
Grade:B+/2 credits/distance=3.0
7/25- VICTORY! 5 miles in 34:06 (6:49 pace). Fastest time since starting the transdermal magnesium. The difference that I referred to yesterday was mostly better heart and lung function. My legs are still sore, especially the hamstrings, which is characteristic of magnesium deficiency. This is a major point of confidence because the 34:14 was run when I was still on Thym-Adren. I still have a LONG way to go. I am :30/mile off my PR and do not feel NEARLY as well as I did when I was hot back in January.
Grade:B+/2 credits/distance=5.0
7/26- Planned rest day. Knee was a bit sore yesterday evening. Let's hope it is no concern.
Ended up doing a junk mile just to test out the knee. It appears to be okay
Grade:None/0 credit/distance=1.0
7/27- Run with the Gnomes. Hilly 10 mile route. Actually it was 9.66 plus a cool. Michael matched my pace well and I finished the 10 in a total of 77:50 (7:47 pace). Solid performance.
Grade:B/2 credits/distance=10.0
7/28- Easy 5 on Lakeshore in 38:53 (7:47 pace). I was sore from yesterday but this one was a basic standard issue affair. Average performance. Fairly comfortable with a relatively even pace (19:20/19:33) but the back half is slightly uphill.
Grade:B-/1 credit/distance=5.0
Weekly summary:
Win #11 on the year. It was close but I deserved it this time. No collapse this week and no adjustment to the formula. YES! I have a glimmer of hope heading forward. The big winner was the time trial and if I can get that down to the mid-32s, I'll consider myself "almost" all the way back.
Distance= 36.0/GPA= 27.2/9=3.02
YTD: 1,054 miles. Record is 11-17 with a 2.62 GPA.
7/22- AM- Did the planned 2 mile junk run and felt slightly better than expected. I ran it naked as planned. It feels good to be a runner again.
PM- Lakeshore 5 in 36:40 (7:20 pace). Way too fast for my current condition especially with the humid weather. I'm only about a 1:40 half marathoner now so this was nearly tempo pace. I was pleased overall with how I felt. Splits were pretty even and I picked it up the last mile. Only issues were a sore groin towards the end and stomach cramps but for my first day back, I was better than expected. Need to get clean on the diet now.
Grade:B/1 credit/distance=7.0
7/23- Gold's 5 on a nasty weather day. Finished in 39:11 (7:50 pace). My time was just about in line with my planned pace. I was VERY sore when I woke up this morning. Probably a combination of 2 forbidden drinks yesterday and a too hard workout for the first day back. I was okay with my time but not how I felt and how I faded in the 2nd half. Splits were 19:20/19:51 but I did keep it under 8 all the way.
Grade:C+/1 credit/distance=5.0
7/24- 3 mile tempo from the Shak. Finished in 19:51 (6:37 pace). Pretty solid performance. I clearly felt different today and in a good way. I'll probably rest tomorrow then go for it in a time trial on Friday. I think I have a good shot at a sub-35.
Grade:B+/2 credits/distance=3.0
7/25- VICTORY! 5 miles in 34:06 (6:49 pace). Fastest time since starting the transdermal magnesium. The difference that I referred to yesterday was mostly better heart and lung function. My legs are still sore, especially the hamstrings, which is characteristic of magnesium deficiency. This is a major point of confidence because the 34:14 was run when I was still on Thym-Adren. I still have a LONG way to go. I am :30/mile off my PR and do not feel NEARLY as well as I did when I was hot back in January.
Grade:B+/2 credits/distance=5.0
7/26- Planned rest day. Knee was a bit sore yesterday evening. Let's hope it is no concern.
Ended up doing a junk mile just to test out the knee. It appears to be okay
Grade:None/0 credit/distance=1.0
7/27- Run with the Gnomes. Hilly 10 mile route. Actually it was 9.66 plus a cool. Michael matched my pace well and I finished the 10 in a total of 77:50 (7:47 pace). Solid performance.
Grade:B/2 credits/distance=10.0
7/28- Easy 5 on Lakeshore in 38:53 (7:47 pace). I was sore from yesterday but this one was a basic standard issue affair. Average performance. Fairly comfortable with a relatively even pace (19:20/19:33) but the back half is slightly uphill.
Grade:B-/1 credit/distance=5.0
Weekly summary:
Win #11 on the year. It was close but I deserved it this time. No collapse this week and no adjustment to the formula. YES! I have a glimmer of hope heading forward. The big winner was the time trial and if I can get that down to the mid-32s, I'll consider myself "almost" all the way back.
Distance= 36.0/GPA= 27.2/9=3.02
YTD: 1,054 miles. Record is 11-17 with a 2.62 GPA.
Thursday, July 18, 2013
More comments on Transdermal Magnesium
First off, I've had many well meaning friends over the years that have told me that running was my problem. If I could simply let go of that, I'd be much healthier overall. Simply not true.
With the exception of my long break in 2006 due to Stage 3 adrenal fatigue, a break from running has never made me feel better. It doesn't matter if it's taken after a successful goal race or a deep slump. I will be lethargic and depressed without intense exercise and less motivated to avoid forbidden drinks. This time is no different. After 4 days of inactivity, I have felt no improvement. If anything, I might be slightly worse. Still, I am sticking with my plan to take the remainder of the week off then I will start back again next Monday. If I am able to train hard this Fall, this week off will guard against burnout in the future
It has now been roughly 4 weeks since I have been using the magnesium gel and here are my comments:
-This treatment is NOT for everyone. First, magnesium "neutralizes" adrenaline. Second, if you already have a balanced or excess of Mg, it would not make any sense to take in more. It seems unlikely that others will be forced off all oral supplements.
I will go as far as to say, do NOT use it if you have the following conditions:
-low Ca/Mg ratio
-adrenal insufficiency
-low adrenaline
-some cases of adrenal fatigue (be careful if Na/K is very low).
Note: I had a double inversion (low Ca/Mg + low Na/K) AND an adrenaline deficiency at the time of my diagnosis. Therefore, using magnesium gel at the outset would have been a DISASTER.
Now, I have a double elevation (high Ca/Mg+high Na/K) plus a very high Na/Mg. Therefore, I should be a good candidate.
What about the "bowl pattern" (elevated Ca+K, low Na+Mg)? I don't know enough to advise but have read good reports on cure zone. Maybe it can help if you have a high Na/Mg+ high Ca/Mg but it will almost certainly be one of several treatments and I'd feel more comfortable using a Ca/Mg pill as a first resort. I am not responsible for any consequences.
I will now list the Phases of my treatment:
Phase 1- Re-building- Top priority is to get the Na/K up above 2.50. I recommend no intense exercise in this phase. Allow the adrenals to rest even though they may slow down. This phase was successful for me and relatively painless. Others are not so lucky. I started Phase 2 in late 2006-early 2007 but that would NOT be so easy.
Phase 2- Speed up- If you are low in adrenaline, this is the time to attack the problem with neurotransmitter support. It is in this phase that you are likely to show the greatest improvement but also the greatest instability especially if fighting a "2 front war" of low adrenaline and fast oxidation. I had a lot of rough patches in 2007-08 but it was a success in the end.
Phase 3- Slow down- Once you clear the hurdle and get 4 key metrics above normal (Na/K, Na/Mg, adrenaline and noradrenaline), you may see your tissue Na and K go through the roof and have a very fast oxidation rate. Now, it is time to slow down and get the Na and K back down to normal. I was able to get the Na and K down and also saw the Ca edge into normal territory but I failed to get my Mg up and oral Mg supplements also failed.
Phase 4- Stabilization- I sure hope that this is the last phase. I am using the transdermal magnesium exclusively because I was forced off Thym-Adren (the key pill in Phase 3). This happened after 2 weeks on the gel and I've been off the pills for the last 2 weeks. Stay tuned for the results. The jury is still out and I may not know until Fall. If I simply cut off about 5 seconds/mile from my pace every week, I'll be in decent shape by the end of September. Based on what I've read, it's a good bet that my Mg will improve as will my Ca/Mg ratio. What is uncertain is the effect on my tissue Na and K. If those go through the roof, I may be no better off overall. Again, improvements in my running will be a VERY GOOD SIGN. The threat of a lowered Na/K ratio is a concern but I can try some Vitamin C if that does happen. Thus far, I've tolerated the gel quite well. The only bothersome side effect has been a little bit of a rash in areas where I used lots of gel. That's no big deal and I can use the gel elsewhere if/when I get the rash.
I am running again on Monday and though the first day or two could be rough, I expect to be back to 35ish for 5 miles within days. Can I improve from there? If so, there's a good chance it is working.
With the exception of my long break in 2006 due to Stage 3 adrenal fatigue, a break from running has never made me feel better. It doesn't matter if it's taken after a successful goal race or a deep slump. I will be lethargic and depressed without intense exercise and less motivated to avoid forbidden drinks. This time is no different. After 4 days of inactivity, I have felt no improvement. If anything, I might be slightly worse. Still, I am sticking with my plan to take the remainder of the week off then I will start back again next Monday. If I am able to train hard this Fall, this week off will guard against burnout in the future
It has now been roughly 4 weeks since I have been using the magnesium gel and here are my comments:
-This treatment is NOT for everyone. First, magnesium "neutralizes" adrenaline. Second, if you already have a balanced or excess of Mg, it would not make any sense to take in more. It seems unlikely that others will be forced off all oral supplements.
I will go as far as to say, do NOT use it if you have the following conditions:
-low Ca/Mg ratio
-adrenal insufficiency
-low adrenaline
-some cases of adrenal fatigue (be careful if Na/K is very low).
Note: I had a double inversion (low Ca/Mg + low Na/K) AND an adrenaline deficiency at the time of my diagnosis. Therefore, using magnesium gel at the outset would have been a DISASTER.
Now, I have a double elevation (high Ca/Mg+high Na/K) plus a very high Na/Mg. Therefore, I should be a good candidate.
What about the "bowl pattern" (elevated Ca+K, low Na+Mg)? I don't know enough to advise but have read good reports on cure zone. Maybe it can help if you have a high Na/Mg+ high Ca/Mg but it will almost certainly be one of several treatments and I'd feel more comfortable using a Ca/Mg pill as a first resort. I am not responsible for any consequences.
I will now list the Phases of my treatment:
Phase 1- Re-building- Top priority is to get the Na/K up above 2.50. I recommend no intense exercise in this phase. Allow the adrenals to rest even though they may slow down. This phase was successful for me and relatively painless. Others are not so lucky. I started Phase 2 in late 2006-early 2007 but that would NOT be so easy.
Phase 2- Speed up- If you are low in adrenaline, this is the time to attack the problem with neurotransmitter support. It is in this phase that you are likely to show the greatest improvement but also the greatest instability especially if fighting a "2 front war" of low adrenaline and fast oxidation. I had a lot of rough patches in 2007-08 but it was a success in the end.
Phase 3- Slow down- Once you clear the hurdle and get 4 key metrics above normal (Na/K, Na/Mg, adrenaline and noradrenaline), you may see your tissue Na and K go through the roof and have a very fast oxidation rate. Now, it is time to slow down and get the Na and K back down to normal. I was able to get the Na and K down and also saw the Ca edge into normal territory but I failed to get my Mg up and oral Mg supplements also failed.
Phase 4- Stabilization- I sure hope that this is the last phase. I am using the transdermal magnesium exclusively because I was forced off Thym-Adren (the key pill in Phase 3). This happened after 2 weeks on the gel and I've been off the pills for the last 2 weeks. Stay tuned for the results. The jury is still out and I may not know until Fall. If I simply cut off about 5 seconds/mile from my pace every week, I'll be in decent shape by the end of September. Based on what I've read, it's a good bet that my Mg will improve as will my Ca/Mg ratio. What is uncertain is the effect on my tissue Na and K. If those go through the roof, I may be no better off overall. Again, improvements in my running will be a VERY GOOD SIGN. The threat of a lowered Na/K ratio is a concern but I can try some Vitamin C if that does happen. Thus far, I've tolerated the gel quite well. The only bothersome side effect has been a little bit of a rash in areas where I used lots of gel. That's no big deal and I can use the gel elsewhere if/when I get the rash.
I am running again on Monday and though the first day or two could be rough, I expect to be back to 35ish for 5 miles within days. Can I improve from there? If so, there's a good chance it is working.
Sunday, July 14, 2013
Comments on last week/Non-running interests
First, a quick reflection on the events of last week:
The collapse that I did experience on Tuesday was likely cheating too much on the caffeine restrictions, not the magnesium. I have not had to adjust my formula for 10 days, which is at least a small victory that could grow bigger.
As of now, my times from the Mile to half marathon would likely be as follows:
6:00/21:30/45:00/1:40 and it feels like I am operating at about 80-85% efficiency.
I believe my potential is 5:00/18:00/38:00/1:25.
I have said many times that achieving those results will generate much interest in my story as well as the treatment protocol that I have endorsed, which will lead to more people getting healthy. While that's certainly a noble cause, I'm beginning to think it may be off track from what God really wants me to do. We shall see if a week-10 days off will alter my perspective.
Let's go back to my hot streaks. Even when I was in the groove and setting PRs almost every time out, even one missed dose would significantly inhibit my performances. I've been so unstable in the past that I have gone to bed blah and fatigued then woke up overstimulated and anxious. I NEVER want to go back to that. Who could live with me? It is not the imbalances that make me unable to date, it is the instability. If it turns out that I have to sacrifice some speed and even some energy for more stability, it's a deal that I'd be willing to accept. Let's say that I remain stuck at 80-85% energy but do not have to go back to the pills, it would be disappointing but I could probably still be happy.
Okay, now enough about running. Maybe some of you are curious about some of my other interests:
Travel: I have visited all 48 contiguous states with significant memorable experiences in 37. In terms of major cities, which I define as ones with 2 or more sports teams, I've been to all except San Diego, Seattle, Phoenix, Dallas, Kansas City and Detroit. I have also been to 5 foreign countries (Canada, Bermuda, Spain, France and Italy) including cities of Toronto, Barcelona, Marseille and Florence. In addition, I enjoy stopping at diners in rural areas just to take in some of the local culture.
Food: Big meat eater though I will eat some seafood on occasion. My favorite would have to be a Porterhouse steak and my favorite chain restaurant would have to be Longhorn's Steakhouse. I also like Southern fried chicken, BBQ ribs and pizza. I do have to watch what I drink but can eat pretty much as much and whatever I want without fear of weight gain or high cholesterol.
Drink: Not much of a drinker nowadays but I will have a beer on rare occasions, usually no more than 1-2 per week. I generally avoid mixed drinks because those are very bad for me. I've been pretty good at avoiding soda but have gotten hooked on fruit smoothies. Again, those are not the best for me but every now and then won't hurt.
Books: The Holy Bible is my favorite by far. I don't read many novels but will enjoy an autobiography of someone that I admire, often an athlete or political figure.
TV: I don't watch any popular sitcoms nowadays and find most reality TV shows to be garbage. I will make an exception for The Biggest Loser and COPS. I follow politics pretty closely and consider myself a moderate sports fan. I'll watch some baseball and football with interest but will not plan my day around it and will not invest any real emotion in the outcome.
Music: Pretty broad here. I can appreciate all genres except for boy/girl bands and gangsta rap. I used to listen to a lot of country but not as much anymore with more and more corny love songs. I'm more of country/rock or old southern rock fan. I still enjoy '90s alternative rock when it's on the radio. Lately, I've been listening to more contemporary Christian music. What might surprise some people is that I like hard rock and some heavy metal as well.
Movies: I enjoy anything with a positive and uplifting message as well as a good comedy. Some of my favorites include Rocky 1-4, Star Wars Ep 3-6, The Pink Panther series and Back to the Future. I generally avoid "R" rated movies but may make exceptions if it's got a positive redeeming message or the rare harmless comedy such as My Cousin Vinny, which does have bad language but is otherwise inoffensive. Anything that glorifies sex, drugs or violence is repulsive to me.
Favorite Athlete: Tim Tebow, no doubt. As far as runners go, my #1 is Meb Keflezghi followed by Ryan Hall and Kara Goucher. I used to like sprinter Tyson Gay and was quite disappointed by his failed drug test. Most disliked athletes are Tiger Woods, Michael Vick, Justin Gatlin and Lance Pharmstrong.
The collapse that I did experience on Tuesday was likely cheating too much on the caffeine restrictions, not the magnesium. I have not had to adjust my formula for 10 days, which is at least a small victory that could grow bigger.
As of now, my times from the Mile to half marathon would likely be as follows:
6:00/21:30/45:00/1:40 and it feels like I am operating at about 80-85% efficiency.
I believe my potential is 5:00/18:00/38:00/1:25.
I have said many times that achieving those results will generate much interest in my story as well as the treatment protocol that I have endorsed, which will lead to more people getting healthy. While that's certainly a noble cause, I'm beginning to think it may be off track from what God really wants me to do. We shall see if a week-10 days off will alter my perspective.
Let's go back to my hot streaks. Even when I was in the groove and setting PRs almost every time out, even one missed dose would significantly inhibit my performances. I've been so unstable in the past that I have gone to bed blah and fatigued then woke up overstimulated and anxious. I NEVER want to go back to that. Who could live with me? It is not the imbalances that make me unable to date, it is the instability. If it turns out that I have to sacrifice some speed and even some energy for more stability, it's a deal that I'd be willing to accept. Let's say that I remain stuck at 80-85% energy but do not have to go back to the pills, it would be disappointing but I could probably still be happy.
Okay, now enough about running. Maybe some of you are curious about some of my other interests:
Travel: I have visited all 48 contiguous states with significant memorable experiences in 37. In terms of major cities, which I define as ones with 2 or more sports teams, I've been to all except San Diego, Seattle, Phoenix, Dallas, Kansas City and Detroit. I have also been to 5 foreign countries (Canada, Bermuda, Spain, France and Italy) including cities of Toronto, Barcelona, Marseille and Florence. In addition, I enjoy stopping at diners in rural areas just to take in some of the local culture.
Food: Big meat eater though I will eat some seafood on occasion. My favorite would have to be a Porterhouse steak and my favorite chain restaurant would have to be Longhorn's Steakhouse. I also like Southern fried chicken, BBQ ribs and pizza. I do have to watch what I drink but can eat pretty much as much and whatever I want without fear of weight gain or high cholesterol.
Drink: Not much of a drinker nowadays but I will have a beer on rare occasions, usually no more than 1-2 per week. I generally avoid mixed drinks because those are very bad for me. I've been pretty good at avoiding soda but have gotten hooked on fruit smoothies. Again, those are not the best for me but every now and then won't hurt.
Books: The Holy Bible is my favorite by far. I don't read many novels but will enjoy an autobiography of someone that I admire, often an athlete or political figure.
TV: I don't watch any popular sitcoms nowadays and find most reality TV shows to be garbage. I will make an exception for The Biggest Loser and COPS. I follow politics pretty closely and consider myself a moderate sports fan. I'll watch some baseball and football with interest but will not plan my day around it and will not invest any real emotion in the outcome.
Music: Pretty broad here. I can appreciate all genres except for boy/girl bands and gangsta rap. I used to listen to a lot of country but not as much anymore with more and more corny love songs. I'm more of country/rock or old southern rock fan. I still enjoy '90s alternative rock when it's on the radio. Lately, I've been listening to more contemporary Christian music. What might surprise some people is that I like hard rock and some heavy metal as well.
Movies: I enjoy anything with a positive and uplifting message as well as a good comedy. Some of my favorites include Rocky 1-4, Star Wars Ep 3-6, The Pink Panther series and Back to the Future. I generally avoid "R" rated movies but may make exceptions if it's got a positive redeeming message or the rare harmless comedy such as My Cousin Vinny, which does have bad language but is otherwise inoffensive. Anything that glorifies sex, drugs or violence is repulsive to me.
Favorite Athlete: Tim Tebow, no doubt. As far as runners go, my #1 is Meb Keflezghi followed by Ryan Hall and Kara Goucher. I used to like sprinter Tyson Gay and was quite disappointed by his failed drug test. Most disliked athletes are Tiger Woods, Michael Vick, Justin Gatlin and Lance Pharmstrong.
Wednesday, July 10, 2013
Taking time off
Every year that I stay injury free, I take 7-10 days off as a planned break usually after a major goal race. Usually, I am itching to run within about 3 days and find myself looking forward to the end of rest period. I highly recommend it to guard against burnout. In fact, I'm beginning to think that perhaps a whole month off every year might be beneficial. I knew an elite runner in high school that used to take off the entire month of June then start base building for cross-country in July and August. I've even heard of world class Kenyan runners taking a month off by choice.
The worst case scenario has crossed my mind. It is as follows:
I have read that runners require more magnesium because intense exercise depletes it. However, it is not usually a significant increase in demand for it (maybe 10-20%). I cannot tolerate Mg in pill form and not only did it not get my tissue Mg up to normal, it threw my Na and K through the roof. I fear that the only way to re-build my tissue magnesium levels is to stop running. If the transdermal magnesium does not work, I have no other choice. However, I am not convinced that stopping running really will boost Mg. I was out 3 weeks in Fall 2010 due to a knee injury and guess what happened to my numbers? The Mg rocketed up from 2 to 2. That's right. No change at all.
Medical front:
I'm willing to see it through on the transdermal magnesium for better or worse. I would much rather simply put some gel on my skin a few times per day than take a total of 14 or 15 pills. As of now, I am still off everything. That makes me uneasy because I was not a situation in which I "no longer needed" the pills. I had an adverse reaction. The same stuff that has been a life saver for so long is now toxic to me. I am nearly certain that the transdermal Mag is the cause. What will happen to my numbers next time? Who knows? It is possible that everything is at least getting closer to normal. If that's the case, I will probably know it because my running will almost certainly improve. On the other hand, there is also a chance that my numbers will be my worst ever (extreme Na+K with no improvement in my Mg). If that happens, I will have no choice but to go back to the same old oral supplements with little hope of recovery. I was scheduled to send in a sample in early August but I want another 6 weeks on the gel provided that I am improving.
How much time off to take:
Even if I do show improvement by the end of the week, I still plan on taking next week off. After that point, we'll see how I feel. If I've improved, I'm likely good to go. If I collapse again and I have no excuse, I'm taking another month. If that doesn't work, I'll have to concede that the TMG is a failure. If that happens, it will be 6 weeks from now and I'll be back on the oral supplements. If the TMG does fail, I'll really be in bad shape so I may need another 6 weeks. It could be a total of 3 months or more. Let's say at that point, my Mg is back up and my numbers are normal. I believe I can train hard again but will take a month off every year to rebuild. We'll see how I feel. It is possible, however unlikely, that I will find myself not running and enjoying it. If I get to the end of the year and I still don't have a decent medical report and still have not broken out of my slump, it will almost certainly be over for me as a serious runner. I will have to accept being a casual jogger.
No need to rehash what that would mean for my broken dreams of a book deal. That would be heartbreak and I may never be the same again.
The worst case scenario has crossed my mind. It is as follows:
I have read that runners require more magnesium because intense exercise depletes it. However, it is not usually a significant increase in demand for it (maybe 10-20%). I cannot tolerate Mg in pill form and not only did it not get my tissue Mg up to normal, it threw my Na and K through the roof. I fear that the only way to re-build my tissue magnesium levels is to stop running. If the transdermal magnesium does not work, I have no other choice. However, I am not convinced that stopping running really will boost Mg. I was out 3 weeks in Fall 2010 due to a knee injury and guess what happened to my numbers? The Mg rocketed up from 2 to 2. That's right. No change at all.
Medical front:
I'm willing to see it through on the transdermal magnesium for better or worse. I would much rather simply put some gel on my skin a few times per day than take a total of 14 or 15 pills. As of now, I am still off everything. That makes me uneasy because I was not a situation in which I "no longer needed" the pills. I had an adverse reaction. The same stuff that has been a life saver for so long is now toxic to me. I am nearly certain that the transdermal Mag is the cause. What will happen to my numbers next time? Who knows? It is possible that everything is at least getting closer to normal. If that's the case, I will probably know it because my running will almost certainly improve. On the other hand, there is also a chance that my numbers will be my worst ever (extreme Na+K with no improvement in my Mg). If that happens, I will have no choice but to go back to the same old oral supplements with little hope of recovery. I was scheduled to send in a sample in early August but I want another 6 weeks on the gel provided that I am improving.
How much time off to take:
Even if I do show improvement by the end of the week, I still plan on taking next week off. After that point, we'll see how I feel. If I've improved, I'm likely good to go. If I collapse again and I have no excuse, I'm taking another month. If that doesn't work, I'll have to concede that the TMG is a failure. If that happens, it will be 6 weeks from now and I'll be back on the oral supplements. If the TMG does fail, I'll really be in bad shape so I may need another 6 weeks. It could be a total of 3 months or more. Let's say at that point, my Mg is back up and my numbers are normal. I believe I can train hard again but will take a month off every year to rebuild. We'll see how I feel. It is possible, however unlikely, that I will find myself not running and enjoying it. If I get to the end of the year and I still don't have a decent medical report and still have not broken out of my slump, it will almost certainly be over for me as a serious runner. I will have to accept being a casual jogger.
No need to rehash what that would mean for my broken dreams of a book deal. That would be heartbreak and I may never be the same again.
Monday, July 8, 2013
Training 7/8-7/14
7/8- Another collapse this morning. I would not have been able to run at all if I did not discover the reason. I've learned today that magnesium "neutralizes" adrenaline. That explains the fatigue and sore muscles. So, now what? If I quit the magnesium, I will be back on mega Thym-Adren within weeks as sure as I'm alive. I will stop it for at least a few days. I have 2 options: Use the magnesium on an as needed basis alone OR Continue using it every day and go back on the tyrosine. I did take some tyrosine today, which allowed me to do a workout. I'd prefer the former option in which I take just enough magnesium to stave off the deficiency symptoms while allowing the adrenaline to rise. The latter option could lead to a "2 front war" in which both problems remain unsolved.
I will switch to the oil based product because it is a bit easier to regulate. Even if the minerals within the cells are in balance, I will still feel terrible if my adrenaline is low. I still don't know what the medical report will show. My Na and K could be through the roof again. I'm taking a week off soon.
The workout was 4 miles in 29:48 (7:27 pace) with horrible splits. 1st half: 14:13, 2nd half: 15:35.
Run #2- Experimented with Endodren (stimulant) and felt WORSE. I'm somewhat relieved by this development. Neither the Thym-Adren nor the Endodren works (opposite products) but the tyrosine does. 1 mile on Wisteria naked. I'd estimate the time to be around 10 minutes.
Grade:C/1 credit/distance=5.0
7/9- Tyrosine failed today. Worst training session on record. 2 miles on Wisteria in 21:50 (10:55 pace). No, I could not have gone much faster if I pushed it all out. Did not use the magnesium gel this morning. Tomorrow, I will not use anything and hope for an incremental improvement. This time, I am serious. Recover my form by the end of the week or else! I will definitely be taking time off. It could be a week or it could be 2 months. 6 miles shy of 1,000 on the year and I do want to hit that target before I call it quits.
Grade:F/1 credit/distance=2.0
7/10- AM- Wisteria 2 miler again after 12 hours. My time is down to 20:29 (10:15 pace) for an improvement of 40 seconds per mile. Not nearly good enough to regain any confidence. I will try it again this evening and am now 4 miles away from 1,000 on the year. Most likely, it will be tomorrow that I hit the target.
PM- Skipped the Trak Shak run and it was a good call because it stormed just after 5:30. I managed to hit 1,000 miles on the year today. Finished 4 miles in 34:48 (8:42 pace). That's an improvement of 1:33/mile and I attribute it to using loads of magnesium oil this afternoon. It's possible that my adrenaline levels are NOT the problem after all. I am renewing my commitment to stay off caffeine.
Grade:D/1 credit/distance=6.0
7/11- AM- 2 miles at Gold's and my time is down to 14:55 (7:28 pace) and managed a negative split with a 7:23 for Mile 2. My best run since being forced off all my oral supplements so far is 3@7:22. At the very least, I expect to beat that my the end of the week. Not sure what I'll do this evening.
PM- 5K time trial in 21:56 (7:05 pace). Nice even splits. (7:02-7:08-7:04-42) I have reached one point of confidence by doing better than the 3@7:22. Next goal is to beat my TMG PR for 5 miles, which is 34:14 or 6:51 pace, when I was still on the Thym-Adren. Long cool. Again, despite the recent improvements, I will still take my week off. PLEASE, no collapse this weekend.
Grade:C/2 credits/distance=6.0
7/12- Lakeshore 5 in 38:20 (7:40 pace). I'm fine with this one. It was intended to be an easy workout. Felt comfortable the entire way and managed a slight negative split (19:15-19:05). Only concern was a bit of diarrhea before the start, which may be magnesium related. Overall, my energy levels during the day are nowhere near their peak but I'm glad to be feeling better on my runs. I've noticed that my appetite has decreased a bit but my weight remains in the upper 150s. I may have a shot at the 34:14 by Sunday in an all out effort.
Grade:B/1 credit/distance=5.0
7/13- 2 mile junk run on Wisteria. Ran naked and felt comparable to yesterday overall. Tomorrow is big. This 5 mile time trial will be nearly as important as a race.
Grade:Pass/0 credit/distance=2.0
7/14- A very important 5 mile time trial to test where I am.
"A" goal was 34:14- best time since starting TMG while I was still on Thym-Adren
"B" goal was sub-35 (7:00 pace)
"C" goal was 35:26- best time since being forced off Thym-Adren but was still on Fructosin
Finished with a time of 35:07 (7:01 pace). Splits were 6:47-7:03-7:12-7:15-6:50.
Meh. An improvement over Thursday time trial but I really expected better than this. It is time for a break. I hope that it will only be a week off.
Grade:C+/2 credit/distance=5.0
Weekly summary:
Break time! I have not collapsed in 5 days.
Distance= 31.0/ GPA= 14.6/8= 1.83
I will switch to the oil based product because it is a bit easier to regulate. Even if the minerals within the cells are in balance, I will still feel terrible if my adrenaline is low. I still don't know what the medical report will show. My Na and K could be through the roof again. I'm taking a week off soon.
The workout was 4 miles in 29:48 (7:27 pace) with horrible splits. 1st half: 14:13, 2nd half: 15:35.
Run #2- Experimented with Endodren (stimulant) and felt WORSE. I'm somewhat relieved by this development. Neither the Thym-Adren nor the Endodren works (opposite products) but the tyrosine does. 1 mile on Wisteria naked. I'd estimate the time to be around 10 minutes.
Grade:C/1 credit/distance=5.0
7/9- Tyrosine failed today. Worst training session on record. 2 miles on Wisteria in 21:50 (10:55 pace). No, I could not have gone much faster if I pushed it all out. Did not use the magnesium gel this morning. Tomorrow, I will not use anything and hope for an incremental improvement. This time, I am serious. Recover my form by the end of the week or else! I will definitely be taking time off. It could be a week or it could be 2 months. 6 miles shy of 1,000 on the year and I do want to hit that target before I call it quits.
Grade:F/1 credit/distance=2.0
7/10- AM- Wisteria 2 miler again after 12 hours. My time is down to 20:29 (10:15 pace) for an improvement of 40 seconds per mile. Not nearly good enough to regain any confidence. I will try it again this evening and am now 4 miles away from 1,000 on the year. Most likely, it will be tomorrow that I hit the target.
PM- Skipped the Trak Shak run and it was a good call because it stormed just after 5:30. I managed to hit 1,000 miles on the year today. Finished 4 miles in 34:48 (8:42 pace). That's an improvement of 1:33/mile and I attribute it to using loads of magnesium oil this afternoon. It's possible that my adrenaline levels are NOT the problem after all. I am renewing my commitment to stay off caffeine.
Grade:D/1 credit/distance=6.0
7/11- AM- 2 miles at Gold's and my time is down to 14:55 (7:28 pace) and managed a negative split with a 7:23 for Mile 2. My best run since being forced off all my oral supplements so far is 3@7:22. At the very least, I expect to beat that my the end of the week. Not sure what I'll do this evening.
PM- 5K time trial in 21:56 (7:05 pace). Nice even splits. (7:02-7:08-7:04-42) I have reached one point of confidence by doing better than the 3@7:22. Next goal is to beat my TMG PR for 5 miles, which is 34:14 or 6:51 pace, when I was still on the Thym-Adren. Long cool. Again, despite the recent improvements, I will still take my week off. PLEASE, no collapse this weekend.
Grade:C/2 credits/distance=6.0
7/12- Lakeshore 5 in 38:20 (7:40 pace). I'm fine with this one. It was intended to be an easy workout. Felt comfortable the entire way and managed a slight negative split (19:15-19:05). Only concern was a bit of diarrhea before the start, which may be magnesium related. Overall, my energy levels during the day are nowhere near their peak but I'm glad to be feeling better on my runs. I've noticed that my appetite has decreased a bit but my weight remains in the upper 150s. I may have a shot at the 34:14 by Sunday in an all out effort.
Grade:B/1 credit/distance=5.0
7/13- 2 mile junk run on Wisteria. Ran naked and felt comparable to yesterday overall. Tomorrow is big. This 5 mile time trial will be nearly as important as a race.
Grade:Pass/0 credit/distance=2.0
7/14- A very important 5 mile time trial to test where I am.
"A" goal was 34:14- best time since starting TMG while I was still on Thym-Adren
"B" goal was sub-35 (7:00 pace)
"C" goal was 35:26- best time since being forced off Thym-Adren but was still on Fructosin
Finished with a time of 35:07 (7:01 pace). Splits were 6:47-7:03-7:12-7:15-6:50.
Meh. An improvement over Thursday time trial but I really expected better than this. It is time for a break. I hope that it will only be a week off.
Grade:C+/2 credit/distance=5.0
Weekly summary:
Break time! I have not collapsed in 5 days.
Distance= 31.0/ GPA= 14.6/8= 1.83
Monday, July 1, 2013
Training 7/1-7/7
7/1- Gold's 5 miler and my time is down to 35:26 (7:05 pace) and I managed to negative split this sucker with a 6:48 last mile. 1st half: 17:46, 2nd half: 17:40. That's an improvement of 2:15 over yesterday. In other news, I took only 1 Thym-Adren pill this morning and had a slight negative reaction. Tomorrow, I am going without it. Again, NO CAUSE FOR CELEBRATION! Until I get a decent medical report, I will NOT believe that I am healed. I've been burned too many times. By coincidence, the colonies actually voted for Independence on July 2, 1776. I will be off the Thym-Adren on July 2 and racing on Independence Day itself.
Grade:B+/1 credit/distance=5.5
7/2- Unplanned rest day. Feel TERRIBLE but there is an explanation. Because I am no longer taking the Thym-Adren with its high levels of copper and zinc, not only do I not need Vitamin C, it has become toxic to me. I felt decent in the morning but got progressively worse as the day went on. This form of C is a sustained 12 hour release so I expect to hit bottom near 8:00 PM then begin to get better. No panic. I don't much care about the race. If I had not signed up early, I would not even do it.
Update: There is a 100% chance of rain on race day and a 90% chance during the start of the race. I do NOT even want to go now. I tried to weasel my way out but just could not turn down my best friend.
7/3- Gold's 2 miler in Pelham this time just after leaving work early. Felt comparable to Monday overall. This gym is not as nice as the one in Vestavia. Finished in a time of 13:45 (6:53 pace). Even 7:00 pace before a solid 3:16 last half mile. Of course, I could have gone longer but had to save some for the "event" tomorrow. 90% chance of rain and a 90% chance that I will suck in the race and not enjoy the experience. At least I will get to see Nick. Jury is still out on the transdermal magnesium. I need to run about a 6:40 pace for 6 miles to be convinced that it is working but so far, it hasn't failed me yet.
Grade:B/1 credit/distance=2.5
7/4- Peachtree Road Race in 45:51 officially. That's roughly 7:23 pace for 6.2, which is comparable to Monday's workout but I should be improving not stagnating at this point. I have read to fructose malabsorption is linked to low magnesium. Now that I'm using the TMG, fructosin may no longer work. I took an extra dose afterwards and got WORSE. So on Independence Day, I am no longer taking any oral supplements. If I do not improve now, I am out of options and have officially reached the end of the line. Good news is that I got to see Nick and the weather was not as bad as expected. I'm not writing a race report for this but I will list approximate splits:
6:57-7:03(down)-7:13(down)-7:46(up)-7:45(up)-7:27+1:45ish. To put this into perspective, I ran a 45:04 back in '04 with Stage 2 Adrenal Fatigue. This is an all time personal worst.
Grade:D/2 credits/distance=7.0
7/5- 1st day off the pills and I did take a double dose yesterday so it's too early to judge this now. That said, this one was AWFUL! 3 miles in 25:26 (8:29 pace) and I was fading to the 9 minute range at the end. I should see incremental improvement tomorrow but if I'm not much better by Sunday, it's probably over.
Grade:D-/1 credit/distance=3.0
7/6- AM. Got the expected incremental improvement. 3 miles again but my time was down to 23:46 (7:55 pace) with very even splits. That's a 1:40 improvement in just over 12 hours but no cause for celebration. I will try again this evening.
PM- 3 miles in 22:05 (7:22 pace). Good for another 1:41 improvement and 3:21 over the last 24 hours. Felt somewhat like my old self in this workout but still a LONG way to go. Total time was 45:51 for 6 miles for an overall pace of 7:38. I will attempt 10 tomorrow weather permitting.
Grade:B-/1 credit/distance=6.0
7/7- Run with the Gnomes. Mixed feelings about this one. I did finish 9 miles but my pace was well below my standards. I was aiming for 10 @ 8:00ish and I was doing okay through 8 then hit the wall and limped to a 9:24 in Mile 9. Overall time was 74:51 (8:19 pace). I doubt that I could have finished 9 yesterday so I suppose it's another small incremental improvement but progress should be faster than this.
Grade:C/2 credits/distance=9.0
Weekly summary:
Not 1 but 2 collapses this week. Normally, that would be grounds for quitting but because it was not the magnesium, I am still able to hold out some hope. I have reached the end of the line with no other options remaining. If I cannot recover my form next week or at least recapture the enjoyment, it's 6 weeks of inactivity then touch and go from there.
Distance= 33.0/ GPA=15.7/8= 1.96
YTD: 987 miles. Record is 10-17.
Grade:B+/1 credit/distance=5.5
7/2- Unplanned rest day. Feel TERRIBLE but there is an explanation. Because I am no longer taking the Thym-Adren with its high levels of copper and zinc, not only do I not need Vitamin C, it has become toxic to me. I felt decent in the morning but got progressively worse as the day went on. This form of C is a sustained 12 hour release so I expect to hit bottom near 8:00 PM then begin to get better. No panic. I don't much care about the race. If I had not signed up early, I would not even do it.
Update: There is a 100% chance of rain on race day and a 90% chance during the start of the race. I do NOT even want to go now. I tried to weasel my way out but just could not turn down my best friend.
7/3- Gold's 2 miler in Pelham this time just after leaving work early. Felt comparable to Monday overall. This gym is not as nice as the one in Vestavia. Finished in a time of 13:45 (6:53 pace). Even 7:00 pace before a solid 3:16 last half mile. Of course, I could have gone longer but had to save some for the "event" tomorrow. 90% chance of rain and a 90% chance that I will suck in the race and not enjoy the experience. At least I will get to see Nick. Jury is still out on the transdermal magnesium. I need to run about a 6:40 pace for 6 miles to be convinced that it is working but so far, it hasn't failed me yet.
Grade:B/1 credit/distance=2.5
7/4- Peachtree Road Race in 45:51 officially. That's roughly 7:23 pace for 6.2, which is comparable to Monday's workout but I should be improving not stagnating at this point. I have read to fructose malabsorption is linked to low magnesium. Now that I'm using the TMG, fructosin may no longer work. I took an extra dose afterwards and got WORSE. So on Independence Day, I am no longer taking any oral supplements. If I do not improve now, I am out of options and have officially reached the end of the line. Good news is that I got to see Nick and the weather was not as bad as expected. I'm not writing a race report for this but I will list approximate splits:
6:57-7:03(down)-7:13(down)-7:46(up)-7:45(up)-7:27+1:45ish. To put this into perspective, I ran a 45:04 back in '04 with Stage 2 Adrenal Fatigue. This is an all time personal worst.
Grade:D/2 credits/distance=7.0
7/5- 1st day off the pills and I did take a double dose yesterday so it's too early to judge this now. That said, this one was AWFUL! 3 miles in 25:26 (8:29 pace) and I was fading to the 9 minute range at the end. I should see incremental improvement tomorrow but if I'm not much better by Sunday, it's probably over.
Grade:D-/1 credit/distance=3.0
7/6- AM. Got the expected incremental improvement. 3 miles again but my time was down to 23:46 (7:55 pace) with very even splits. That's a 1:40 improvement in just over 12 hours but no cause for celebration. I will try again this evening.
PM- 3 miles in 22:05 (7:22 pace). Good for another 1:41 improvement and 3:21 over the last 24 hours. Felt somewhat like my old self in this workout but still a LONG way to go. Total time was 45:51 for 6 miles for an overall pace of 7:38. I will attempt 10 tomorrow weather permitting.
Grade:B-/1 credit/distance=6.0
7/7- Run with the Gnomes. Mixed feelings about this one. I did finish 9 miles but my pace was well below my standards. I was aiming for 10 @ 8:00ish and I was doing okay through 8 then hit the wall and limped to a 9:24 in Mile 9. Overall time was 74:51 (8:19 pace). I doubt that I could have finished 9 yesterday so I suppose it's another small incremental improvement but progress should be faster than this.
Grade:C/2 credits/distance=9.0
Weekly summary:
Not 1 but 2 collapses this week. Normally, that would be grounds for quitting but because it was not the magnesium, I am still able to hold out some hope. I have reached the end of the line with no other options remaining. If I cannot recover my form next week or at least recapture the enjoyment, it's 6 weeks of inactivity then touch and go from there.
Distance= 33.0/ GPA=15.7/8= 1.96
YTD: 987 miles. Record is 10-17.
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