I closed out the year yesterday with a Mile time trial in 7:06. I want to re-iterate that I am looking for a slow and steady climb out of this hole. The last thing I want is a sub-5:30 followed by a 9:30 a day or 2 later. If I'm still over 6:00 at the end of this post, so what? Long year ahead. PLEASE, no more instability!!!
1/1- AM Vestavia Mile in 6:23.7. Cut off another 43 seconds in just over 24 hours. As usual, I paced it very well with splits of 95-97-98-93 for a 1 second negative split. Progressing faster than expected but I don't necessarily feel that's a good thing. Added a warm and cool.
PM- 3 miles on Wisteria in 23:09 (7:43 pace). Comfortable effort. Never really strained but I've got to realize that it may be a while before I can just set the cruise control to 7:20 and let the engine go for 6+ miles.
1/2- Gold's 5 mile in 36:55 (7:23 pace). I will not call this cruise control and it did require effort. Slipped a bit at the end to a 7:34 in Mile 5 but this was still pretty solid overall. Splits were 18:21-18:34. There is no way that I could have done this workout even yesterday afternoon.
1/3- BTC group run. I was hoping for 10 @ sub-8 but had to settle for 8 miles in 65:23 (8:10 pace). A bit of a step backward but I'm okay with that. The route was hilly and the weather conditions were less than ideal. I feel like my formula is slightly off and the smart money is that I need to favor magnesium instead of my usual 1:1 Cal/Mag ratio. That could be a sign of slow oxidation and a low tissue K level. Still, it's somewhat encouraging that I was not horrible even though my pills are a little off. Added a half mile cool in tribute to Ochocinco. Grading is lenient today. This was my longest run in 4 weeks.
1/4- Did some experimentation yesterday and here are the results:
NEGATIVE reaction to Calcium
POSITIVE reaction to Magnesium
POSITIVE reaction to Zinc
NEGATIVE reaction to Thym-Adren
All signs point toward slow oxidation and an elevated Na/K ratio. Again, modulating the adrenals, IN THEORY, is the path to ultimate victory. Of course, that could change when I get the hair test results, which could be as early as next week.
Most everything had cleared by morning so I repeated Friday night's Gold's 5 and my time is down to 36:13 (7:15 pace). Like last time, I faded a bit towards the end (17:57-18:16) but overall this was better and more comfortable than 2 days ago.
1/5- First meltdown of the year. Took extra Magnesium and cut out Cal and it increased the fatigue. Then, I sought help with caffeine, which only made it worse. I can go no higher than 500 mg of Mag with no Cal. Before taking the liver, I needed 750 of each. That should be enough to maintain my Mag levels. I'm still okay with my overall progress this year but if I'm not well under 6:00 in the Mile and in sub-1:40 shape for the half by the end of the month, I've got to go with the Endodren.
Gold's 3 mile in a pathetic 25:42 (8:34 pace) and nearly bailed after 2 miles. I fell off pace immediately and Mile 3 was just barely under 9.
-Hit 50,000 page views today so thanks again to my readers.
1/6- Yesterday was just a blip. I am back to the "new normal" 5K time trial in 21:18 (6:52 pace). I won't say that I've plateaued but the rate of improvement over the past several days has definitely slowed. I do think I could have broken 36 for 5 miles today and am probably on the cusp of a sub-6 Mile. Pacing was good and I remained steady in Mile 3 with splits of 6:47-6:56-6:52-42. I've got a long way to go but again, if I can cut off 5 seconds/mile every week, I'll be in PR shape by Spring.
1/7- AM-Could not find the motivation to get up for a cold and completely dark group run. The sunset is getting later in the day but the sunrise will not come earlier for another week. Regarding the "new normal" that I posted yesterday, I stand by my assertion that I would much prefer to be stable at a 1:40 half marathon than unstable at 1:30.
PM- Easy 6 in 47:08 (7:51 pace). In the new normal, this pace is probably about right for an easy day. I'm still way too sluggish and suspect it could be the zinc+magnesium, both of which lower tissue sodium. If I can't take 500 mg of Mag, I need stronger adrenal support and have got to go with the Endodren and hope that it's only temporary. Yesterday's time trial projects a 6:05 Mile and a 1:38:40 half.
1/8- Planned rest day. Feel about the same as yesterday. Ordered Endodren. Still waiting on the HTMA.
1/9- Woke up feeling pretty lousy so I hit the health food store at lunch and picked up a cheap adrenal glandular. A bad weekend would really be a downer and it seems like my oxidation is slowing in spite of taking ADHS. The Endodren may not arrive until the middle of next week.
3 miles at moderate effort and surprisingly, I finished comfortably in 21:38 (7:13 pace) with even splits. I was still stiff but noticeably better after taking the glandular. The HTMA had BETTER show slow oxidation.
1/10- AM- 1 Mile untimed. Fell off pace after the first quarter mile and punted. Overstimulated and need Cal/Mag again.
PM- Attempt #2 was more successful. Spain Park Mile in 5:55.1. Paced it well again but did have a 3 second positive split this time. 87-89-91-88. I knew I was under 6 so I may have left a couple ticks on the track in the last 200. Added a slow cool through the woods at Veteran's Park. Next week, I want to see a sub-5:50 at the VERY least. Since 1994, I have clocked at least 1 sub-6 Mile every year except 2006. Add 2015 to that list.
1/11- Morning run with Greg and David. 10 mile loop through Homewood. Finished in 77:13 (7:43 pace) with a nice even pace. I had nothing under 7:38 or above 7:53 in spite of a few climbs. This is what I had hoped to do last weekend but could not. Solid performance. I wasn't completely spent and I'm sure I had another 5K left at that pace, which would bring me home around 1:41-flat for a half. If training goes FAIRLY well, I think a sub-1:35 is possible in Arizona.
I am taking the liver pill today and anticipate a possible rough rest of the day. Only once per week should be all I need there.
This is only the 2nd time on record that I've lost the opening week but that has no bearing on the rest of the year. Only 1 adjustment was really necessary but I had to take the long way to find it.
Distance= 52.0/ GPA= 29.6/12=2.47