Monday, April 24, 2017

Training 4/24-4/30

4/24- Normally, the day after I hit rock bottom, I can manage 3@8:30ish.  Not so today.  I went out around that pace but could not hold it.  Settled for a 27:45 (9:15 pace).  MINUS 39.  There is something deeper going on here beyond the B12 issues.  NADH may help but it seems unlikely that the low dose B12 will nor will extra MF.  I did my Ferritin re-test this morning and hopefully, it's the last one.  I'll be satisfied with anything close to 100.  I'm considering going back to Yasko's Methyl Mate if the Ferritin results are good.  The molybdenum will prevent it from rising again.  Without NADH, I can't expect to be much better until Wednesday evening.
Grade:D-/1 credit/distance=3.0

4/25-Rest day.  Feel just about as bad as ever so I didn't even try.  Ferrittin is 186 so that's almost no difference from last time.  Unless I can now tolerate IP6, my only chances to bring it down are a liver flush or blood donation.

Morley thinks methylation will take care of itself with Bee pollen.  I find that hard to believe but I'll give it a shot.  I know that Liver Beef is something that I REALLY can't take.  One piece of good news is that it appears IP-6 is tolerated for the time being.  That bodes well for the Ultimate B.  It should arrive before lunch tomorrow.

4/26-AM- No workout.  Bee pollen is a non-factor as predicted.  Best news is I felt noticeable improvement within minutes of taking NADH.  Jury is still out on the Ultimate B.  I was visibly sick at work and my co-workers knew it.

PM- MUCH BETTER.  3 miles in 21:51 (7:17 pace).  Even pace with a lot left at the end.  At least so far, Ultimate B is tolerated.  That is excellent news.  That means PABA and B-2 are not needed as stand-alone supps.  There is a chance that B-12 and NADH are not needed either.  Ultimate B does contain both.  I will see tomorrow with a trial and error workout.
Grade:B+/1 credit/distance=3.0

4/27-AM- 3x6 laps at Gold's:
Ultimate B with no extra B-12 or NADH- 4:30 (6:45 pace)
With NADH- 4:18 (6:27 pace) same effort
Added B-12- 4:34 (6:51 pace) with more effort
I will perform acceptably well without NADH but definitely got a boost with it.  B12 as a stand alone is going to be a NO and I pitched the high strength bottle.  I still did okay with it but was noticeably weaker.  The amount in the Ultimate B should be both tolerated and all I need.  Excellent news.

PM- Mountain Brook 5 loop (Canterbury-Jack's Shell-Overbrook-Jemison) in a solid 37:45 (7:33 pace).  Even pace on a hilly route.  Felt good and when the B-12 clears, it will get better.
Grade:A-/2 credit/distance=7.0

Saturday, April 22, 2017

Sensitivity to B12

In the weeks leading up to NYC, I had been taking mega doses (8.6 mg) all in a single pill.  The ill-effects of too much caught up to me shortly after race day and may have cost me a couple minutes in the race itself.  For the next 3-4 weeks, I first reduced my dose then developed a complete intolerance.  After stopping it, I made my usual steady progress including a half marathon training run in just under 1:41, which if it had been a race, would have been my best time since 2014. 

I just read today that 30 enzymes are involved in B12 synthesis.  If just one of those goes bad, you can and will have problems.  I already knew that my MTR and MTRR genes have double mutations so I fully expected that the need for B-12 would come up again but hoped to stabilize on a lower dose.  There's still a chance that I will.  I have ordered 1 mg pills from Yasko and expect them to arrive on Monday.  With a need of neither more nor less than 1 mg, it's hard to estimate by breaking a pill into eighths so unless a bite off just a tiny bit, I am likely to overshoot the target.

Here's what happened after the deficiency flared up on Wednesday:
-Improved immediately after taking it but it quickly became apparent that I took too much.
-Did not hit the point of equilibrium until Thursday evening but felt strong when I did (5@7:25).  Based on how I felt, I believe I had another 8 in me at that pace.  That would bring me home in a very respectable 1:37-flat for a half marathon.
-By Friday morning, I had already gone too long without it and after taking about 2.5 mg before work, I felt good for a few hours but began fading just before lunch and was awful in the afternoon once the pill fully kicked in.

Web-MD tells you that B-12 is non-toxic so there's no danger in taking too much.  At least in my experience, this is untrue.  There are several things you need to know before taking B-12.
-Is your ATP up to par?  If not, you will waste Lithium, which is required for transport into the cells.  Yasko's UEE test will let you know if you are excreting excess Lithium.
Is your Lithium up to par?  Yasko's hair test will let you know.  If either is low, your B-12 will pool up in the blood and never reach the cells.  Taking B-12 will do more harm than good in either case.  I learned the hard way in 2015.
-Is your Potassium up to snuff?  B-12 does lower Potassium.  It's possible that mine is a bit low now but as of my last hair test, it was not.
-What is your COMT status?  If you have this mutation, you may react badly to the methyl form of B-12 and require hydroxy or adenosyl B-12.

What is causing the sensitivity and what options do I have?
I know that my Lithium is up to par and if anything, it may be too high.  It also seems unlikely that ATP is low because I recently took one of those caps and found it to be a non-factor.  I had ill-effects if I took it for too many consecutive days.  The only reasonable explanations are a Potassium deficiency or some other defective enzyme.  I'm betting it's the latter.

Option 1: Increase other B-vitamins, specifically methyl folate because B-vitamins work together.  I'm afraid it's unlikely that will work but I will give it a try.

Option 2: Deal with the sensitivity and simply take 1 or 2 mg. every day.  That's acceptable so long as the magic dose does not fluctuate.  When the low dose pills arrive, I'll know exactly how much I am taking.  I have a rather narrow window of molybdenum that works (100-200 mcg) but taking 150 every day solved the sulfite sensitivity without depleting the copper.  The same could happen with low dose B-12.

Option 3: Find a precursor to reduce the sensitivity.  Before I took PABA, I had an unacceptable sensitivity to methylfolate.  Now, as long as I do not consume too much caffeine, that problem is solved.  My best bet on that is a product called NADH.  If I can tolerate Yasko's Ultimate B, it would make things a LOT easier.  Last time, it had an ingredient that was not tolerated (probably IP-6).  Perhaps that's solved thanks to molybdenum.  This would be a single pill that contains NADH, PABA and perhaps even enough B-12 to eliminate the need for it as a stand alone supplement and would do a lot for cleaning out my cabinet and filling up my wallet.

I said after NYC that I would likely stabilize around the 21/45/1:40 range, which is an acceptable outcome if it can be done consistently.  I now believe that it is an ALL or NOTHING proposition.  Either I will make a full recovery or it will be like this for the rest of my life. 

I saw a Facebook post from a prominent evangelical preacher who says that happiness is a choice.  You may not always be able to control what happens to you but you can determine what goes on inside.  NAIVE AND HURTFUL SENTIMENT!  That's always been a pet peeve of mine.  I CANNOT DETERMINE WHAT GOES ON INSIDE MY BODY OR PREDICT HOW I WILL REACT TO TREATMENTS.
If you are deficient in the following chemicals, here's what happens:
Adrenaline- Fatigue, flu-like malaise and appearance of low motivation when the opposite is true.
Dopamine- Low mood, can't feel pleasure.  Vulnerable to addiction.
Serotonin- Sadness for no reason.  Women get crying spells while men are prone to angry outbursts.  No amount of faith or positive attitude can change that.
The only way out is to balance your chemistry.

Monday, April 17, 2017

Ancestry Revisited

Here’s what I already knew about my family history:

Father’s side:
My paternal grandmother was born in Scotland and came to America in the 1920s while my paternal grandfather was as far as we know, almost all German or at least continental Western European.  Both passed away in the 1990s so I did meet and get to know them a little bit.  I sure wish I had known them as an adult.

Mother’s side:
Both my maternal grandparents are still alive and I have vague memories of one great grandparent.  I know that my maternal grandfather is the son of Polish immigrants and my grandmother is mostly Polish with the possibility of some German mixed in as well.

My 23andme Results:
16% was listed as Broadly European, which means that it could not be confirmed to be a more specific region but it probably would add 4-6% to the top 3 categories so I’ll estimate it based on that assumption.
-38% Eastern European (includes Poland, Czech, Slovakia, Russia, etc)
-33% Western European (Germany, France, Austria, Swiss, Belgian)
-23% British/Irish (England, Scotland, Ireland)

None of that was a surprise and the percentages seem to be about right give or take a couple of points.  What was interesting is the trace regions that go back up to 8-10 generations and beyond my known family tree.  I did some research beforehand so none of this was a total shock to me but quite interesting nonetheless.
-3% Scandinavian (Denmark, Sweden, Norway)
-2% Balkan (Greece, former Yugoslavia)
-1% Ashkenazi Jewish (cool)

Because of migration patterns, I figured that the Scandinavian came from my father and the Balkan and probably the Jewish ancestry came from my mother.  I even guessed that the Jewish came from my grandmother and the Balkan from my grandfather.  I was correct on all accounts. 
Perhaps if I traced it 2 generations further back, I might find something else that would be quite interesting so I bought a test kit for both grandparents who agreed to do the test.

-Over 80% Eastern European (no surprise there) but as expected, there was 8-9% Western European mixed in as well.  That can be explained by migration as Poland borders Germany, which is classified as West Europe.  Somebody with mostly Russian ancestry would be less likely to show West Europe and more likely to have some Asian DNA. 

-Only 1% Balkan, which told me that came from my grandfather as predicted.

-3x more Jewish ancestry than I have so no doubt it came almost all from her.

-2 surprises, which included less than 1% British/Irish and less than 1% Finnish.  The latter did not show up on my report because it was considered too old.  My results show it was “washed away” but I say it’s still there.  While my results probably go back to about 1750, 2 more generation would take it back to 1700.  Anything from the 17th century or earlier probably won’t show up in the results but that doesn’t mean it isn’t there.  My niece and nephew may not show any Jewish ancestry but it’s still there.

Again, if you include the Broadly European with the Eastern Europe, he’s also over 80% Eastern European with 8-9% Western mixed in.

-8% Balkan,which was expected based on my results and was actually a little higher than expected.
The surprise was trace amount from Iberia (Spain/Portugal) that did not show up on my report either.  Definitely worth finding.

Some estimates:
I’d imagine my father is about 50% German, 45% British/Irish and 5-6% Scandinavian but there is always a chance that something unexpected could show up.  Perhaps there is a small amount of Eastern European due to migration but it’s likely not significant or else my percentage would be higher.

My mother is about 80-85% Eastern European, 8-10% West European, 4-5% Balkan, 1% Jewish with traces of British, Finnish and Iberian.  Pretty cool and none of that would have been known without this test.  No need to test her.  It’s highly unlikely that anything else would show up.  In fact, the Finnish and Iberian may have “washed away” by her generation.

To my knowledge, my brother in-law is half Irish and half Polish so my niece and nephew would have interesting results.  Figure about 35-40% British/Irish and 35-40% Eastern Europe and at least 15% West Europe.  The Balkan and Scandinavian would still show up but the Jewish, Spanish and Finnish may be “washed away” unless there is some in my brother-in law.

I knew that it was highly unlikely to see a trace of Native American or sub-Saharan African DNA but I did suspect a bit of Asian, Middle Eastern or even possibly North African.  Nope.  Both my report and my maternal grandparents show 100% European.  Again, that doesn’t mean it isn’t there.  It could have come from somebody born in the 17th century.  The Ottoman (Turkish) Empire had a strong presence in the Balkans and the Silk Road trade routes came through Poland.  

I might go ahead and try in the future to compare results.  I expect it will be pretty similar give or take a few points.  Which is better?  It depends on what you are looking for.  Here are a few examples:

Ancestry separates British and Irish so I could see how much of each I have.
23andme separates Italian from Balkan while Ancestry would list it as Italy/Greece so I might think I had a trace of Italian if I had done Ancestry.  Again, there’s still a chance that I do.
Ancestry lists many West African nations such as Nigeria, Congo, Ghana and a few others while 23andme simply lists it as West African, East African and South African. If you are African American, Ancestry would be highly recommended over 23andme.
Ancestry simply lists East Asian, South Asian and Central Asian while 23andme narrows it down to Chinese, Japanese, Korean and Mongolian.  If you are Asian-American, 23andme is your best choice.
Ancestry separates Middle East from the Caucuses region (southern Russia, Georgia, Turkey. Armenia) so that would be recommended if you have known Middle Eastern ancestry.

This is fascinating.

Training 4/17-4/23

4/17- It's safe to say now that the higher dose of Magnesium has FAILED.  Why?  I have no idea.  Methylation should INCREASE the need for Mag, not decrease tolerance for it.
Junk run on Wisteria.  Covered only 1 mile in 9:36 plus a warm and cool.  I'll consider this my rest day on the week.

4/18- AM- 2 miles in 18:26 (9:13 pace).  MINUS 23 over twice the distance.  Cut the Mag from 750 to 250 but may have upped the MF too quickly.  Back in action this evening

PM- Exactly as expected.  I am SO SICK of this pattern of relapse, improvement, relapse then repeat.
Did 3 miles at Gold's in 25:10 (8:23 pace).  MINUS 50.  How long can I sustain this round of improvements?  Total for the day was 5 miles in 43:36 (8:43 pace), which is quite lame.  I suppose this is better than another setback but the foot/ankle still has not gone away completely either.  I hope to be near "normal" by tomorrow.
Grade:D+/1 credit/distance=5.5

4/19- Today was NOT as expected.  It was much worse.  Tried to run with the group and DIED after just 1.5 miles despite a pace well over 8:00.  Turned around and could not even hold a 10:00 pace on the back half.   Got home to find that the B-12 deficit has flared up, which I fully expected to happen eventually.  I HOPE that the dose will now stabilize around 1-2 mg.

PM- I know that a B-12 deficit will affect tolerance to MF and other sulfate based products so that explains some of the issues I had last week.  Did it have any impact on the magnesium intolerance?  It appears that answer is YES.  Did 1 mile at Gold's in 7:52 then loaded on Mag and came back with a 7:50.  That's not even close to a significant difference so that's good news.  I'll have problems if I skip Mag long-term but on a day-day basis, it's a non-factor.
Grade:F+/1 credit/distance=5.0

The issue of laziness among runners came up today.  Not everyone knows that I am sick.  Yes, I've been called names such as "pussy" in the past.  Those who don't know that I am sick could reach the same conclusion today.  If you are deficient in adrenaline, you will give the appearance of low motivation but the truth is you have to push harder than anyone just to do the meager amount that you can.

4/20- Sneaked under the Mendoza line with a 23:47 performance for 3 miles (7:56 pace).  Even splits but no strength at all.
Grade:C-/1 credit/distance=3.0

PM-Surprisingly better.  5 miles in 37:04 (7:25 pace).  Could have broken 37 if I really pushed at the end.  Very smooth and relaxed all the way just like an old standard issue run.  What a difference 10 hours can make!  This sort of thing is nothing new for me and I could collapse tomorrow.  6 weeks until my epic road trip.
Grade:A-/1 credit/distance=5.0

4/21- I've developed extreme sensitivity to B-12.  Without it, I can't run at all but must be very careful about overshooting the balance point.  3 miles naked at junk pace.  That's okay because I intended it to be slow but I clearly felt off my game.
Grade:D/1 credit/distance=3.0

4/22- Another embarrassing group run.  Kept up for 2 miles at 7:45ish pace then DIED and finished up with 5 miles in 47:30 (9:30 pace) with the last half in the 11 minute range.  I only took approximately 2.5 mg of B-12 and it was still WAY too much.  Something must be done about this.  It's unacceptable.
Grade:F/2 credit/distance=5.0

4/23- 2 miles at Gold's in a robust 19:54 (9:57 pace) but I did have even splits.  Got home and stayed in bed for most of the day.  Ordered NADH and Ultimate B.
Grade:F/1 credit/distance=2.0

Weekly summary:
Managed 30 miles but all except 1 session was CRAP.  I've got what I hope is my last ferritin test tomorrow morning.  We'll see if molybdenum lowered it to an acceptable level.

  The low dose B-12 should arrive tomorrow but I will probably have to wait until Wednesday or Thursday for the NADH.  NADH is tolerated as part of a combo and was an ingredient in Methyl Mate but I'm not sure about its effect as a stand alone.  When on MethylMate, I was not sensitive to B12 as long as I took molybdenum.  I stopped because it raised Iron and ferritin and found that TMG/SAM-e was more effective.

  The best case scenario is that Ultimate B works.  If so, I don't need B-2, PABA or NADH as a stand alone and may not even need B12.  That will save pills and money.
Distance=30.0/ GPA= 1.00
YTD: 483 miles.  2-13 with a 1.92

Monday, April 10, 2017

Training 4/10- 4/16

4/10- AM- Gold's 3 in 22:08 (7:23 pace) plus a half mile cool.  Good news is that a sub- 7:30 pace is beginning to feel easy again. I could have done 6 easily if I got up earlier. Bad news is I've got a little bit of niggles in my hip and ankle.  Back in action this evening but at a slower pace.

PM- I've had a scare.  The sore ankle got worse in the afternoon and more supplements  (Mag and MF) triggered a relapse.  I may need Cal again.  MF must be limited.  Let's hope it's a 1- 2 day blip but the relapse always happens when hope is beginning to rise.  Grade reflects only the morning session.
Grade:B/1 credit/distance- 4.0

4/11- I could barely walk yesterday afternoon so I was thankful just to be able to run without severe pain.  Junk run in the neighborhood.  2 miles in 19:36 (9:48 pace).  I  don't care about that.  My ankle held up and it appears that's going to be okay.  I need to keep the MF dose below 2000.  Tonight I will load on Mag and we shall see if I need Cal.  B12 and Curcumin remain a NO but that could change down the road.
Grade:Pass.  Distance- 2.0

4/12- Very strange Cato.  Plain Mag triggered the relapse but Jigsaw with the cofactors appears to be okay.  Cal made things worse so that's almost certainly a NO.  Did 1 mile in 11:56 but at least I know the culprit and have nowhere to go but up from here.  I may try again this evening but it won't be significantly better.

PM- I was significantly better than the morning session.  2 miles at Veteran's Park and my time is down to 17:42 (8:51 pace) and the ankle pain is nearly gone.  I expect to be normal for the weekend.
Grade:D-/1 credit/distance- 3.0

4/13- Only marginally better than yesterday.  3 miles in 26:15 (8:45 pace).  My theory is that I need more Jigsaw and less MF.  Very disappointed in this workout.

PM-More Jigsaw resulted in more marginal improvement.  3 miles this time at Heardmont Park on paved and unpaved trails.  Finished in 25:24 (8:28 pace).  I believe I'll be better tomorrow but it's a long shot that I'll be normal by Saturday.  MF definitely needs to be cut.  This stuff also increases the need for Mag.  I know I need more than 1000 but 1400 is enough.  1200 is in the unknown zone.
Grade:D/2 credit/distance- 6.0
-Mileage will be decent this week but it's been all junk so far and will not produce gains in fitness.

4/14- 5 mile loop through Mountain Brook.  Got the significant improvement but still had to work harder than planned to hit pace.  Finished in 39:50 (7:58 pace) with relatively even splits.
Grade:B-/1 credit/distance- 5.0

4/15- 14 miles with many of the old Gnomes.  The group pace worked well for me.  Finished in 1:55:17 (8:14 pace).  Pretty well spent at the end and not a lot left but the splits were very even.
Grade:B/2 credit/distance- 14.0

4/16- 4 mile recovery jog.  Time was 34:44 (8:41 pace).  Not concerned about that but this still doesn't feel right.  Last week's recovery jog felt much easier.  I think extra Mag has DECREASED my need and tolerance for MF, which is the opposite of what is expected.
Grade:C/1 credit/distance- 4.0

Weekly summary:
This was a downer. I will try to find the right balance of Mag and MF.
Distance- 38.0. GPA- 2.05
YTD- 453 miles.  2- 12, 1.99

Monday, April 3, 2017

Training 4/3-4/9

4/3- Gold's 5 in 40:46 (8:09 pace).  Figure that I would have been around 42-flat if I stopped at 5 yesterday (actually I was 6@8:28) so consider this a MINUS 15.  Again, I went with NO B-12 and expect that I may not need it for quite a while.  Slow and steady progress again.  By FAR, the most frustrating part of this ordeal is EVERY TIME I THINK I'VE GOT IT ALL SET, SOMETHING UNEXPECTED FLARES UP!  Still. with 375 miles in the first quarter, my distance is pretty respectable even though the record is ugly.
Grade:C+/1 credit/distance=5.0

4/4- Change up. Trak Shak 8 in 65:40 (8:13 pace). Only 4 ticks slower than yesterday despite a hilly route and 3 extra miles. Didn't feel much different than yesterday but on level ground for 5 miles, I think I am below 8:00 pace. Normally, I can get down to 7:20 then I relapse.
Grade:B-/1 credit/distance-8.0

4\5- Gold's 3 in 21:52 (7:17 pace). I continue to get marginally better every day and I bet I could get close to 38-flat for 5 miles. Still not even close to getting my hopes up.
Grade:B/1 credit/distance-3.5

4/6- Gold's 5 in 36:11 (7:14 pace).  Very strong.  I only hoped to get into the 36s today.  I never thought I'd come close to breaking it.  Negative split and I really burned it over the last quarter mile, which was unofficially 88 seconds.  I believe this is my 2nd fastest time at this distance since the relapse.  I need to break 35 to really feel like I'm on my way.   I have a chance at a win with a strong long run this weekend.
Grade:A-/1 credit/distance=5.0

4/7 Planned rest day

4/8 BTC social.  13.1 miles in 1:40:55 (7:42 pace).  Strong.  I was really rolling in the midsection and threw in a few in the 7:30 range.  Tied up a bit at the end with a sore groin and calf but I won't complain.  Just realized this was nearly 10 minutes faster than my first 13.1 training run just 2 months earlier.  The next 10 won't come so easily but I could be competitive soon IF I AVOID THE RELAPSE. Barring a disaster tomorrow, I've got win #2 on the year.
Grade:A-/2 credit/distance= 13.5

4/9- Easy 5 with no watch, also known as naked running.  Still understandably sore from yesterday but had plenty of energy.  Route was the RR social route from Highland park down to the Rotary trail and back up through town.  Held my form on the climbs.
Grade:B plus/1 credit/distance- 5.0

Weekly summary:
Win #2 on the year.
Distance - 40.0 GPA- 3.20
YTD- 415 miles.  2-11 with a 1.98

Saturday, April 1, 2017

Potential Repeat States/International

I've booked the flight and most of the hotel reservations for the epic road trip so it's a GO!  Assuming I can finish both, it will take me up to 31 states.  I've got another idea for New England trip in which I race 4 states in 8 days on back to back weekends during peak foliage season.  During the week, I'd tour Quebec and Ottawa, Canada before heading south to Boston and Cape Cod.  That will be next year.  I can't afford to take 2 epic trips in 1 years and take off that much work with a new boss.  For the Fall race, I'm leaning towards New Mexico to support a couple of BTC members going for all 50 states in the full marathon.

If all goes according to plan, I'll enter 2018 with 18 states to go and that can be done in 12-13 trips with the opportunities to double.  Figure 5 more years and I'll be done.  What to do after that?

I definitely want to go International.  As for Canada, I'll have 7 of 10 provinces visited after the epic road trip and I may just go for all 10.  I will NOT race in all 10.  Manitoba is reachable from Minnesota and Saskatchewan is less than a day away from South Dakota.  Newfoundland could be nice on the way to Europe to gradually adjust to the time change.  I have Facebook friends in Germany, Hong Kong and Brazil and all 3 of them are runners.  I bet I could convince a couple of Christian friends to visit Israel with me even if they don't race.  Also on my bucket list are Cape Town, South Africa and the United Kingdom but I would not feel comfortable going alone to either location.  Hopefully, I will be married by then but unless I am stable chemically, I don't see that happening.

I may have to repeat this answer when I actually finish the 50 states but here's what I've got so far.

Florida: Repeating Seaside 20 years after my debut could be cool.  Also, Miami has been on the radar off and on for several years.

Alabama and Mississippi- Aside from racing Mercedes again, Mobile and Tupelo are 2 of my favorite cities.  I've done a 10K in both locations but never a half.

Georgia and South Carolina- Charleston and Savannah are another 2 of my favorites and I've not raced either at any distance.  I chose Greenville and Atlanta instead.

Washington DC- Not a state but I figure I've got to do it once I hit all 50.  I'd probably choose the Rock n Roll event.  I hear the Cherry Blossom 10 Miler is hard to get into.

Tennessee- I've already done Chattanooga, Nashville and Memphis.  The latter remains one of my all time favorites and could be repeated someday.

Kentucky- I wanted to do the Louisville Kentucky Derby race but went with Lexington because of a family commitment.  Louisville remains an option.

New York- I intend to go back to NYC someday but would probably choose the Brooklyn half instead.  It starts in Prospect Park and finishes on the boardwalk of Coney Island.  It's a Spring race so there's no risk of snow.  Hotels are a bit less expensive and there are a few things that I missed in Manhattan that would be worth seeing such as the Rock in the daylight with views of Central Park in full bloom and a Yankee game in the Bronx.

Pennsylvania- This is a definite and Pittsburgh is my choice.  PA is so far the only state in which I failed to break 2 hours.  That needs to change.

Illinois- I did Chicago back in 2008 but really couldn't do it justice.  The weather was rainy every day and I missed out on Rush Avenue and the Sears Tower.  A Cubs game is something I'd like to do but I'm sure tickets are VERY HARD to get.  I do have a friend who lives just an hour north of here.

Texas- 3M Austin was GREAT but I didn't consider it an authentic Texas experience because the culture is so much different from the rest of the state.  I'd consider Dallas White Rock or CowTown Ft. Worth.

Oregon- Maybe I'll do Eugene again to come full circle after my first marathon.

California- San Diego is definitely on my bucket list as is a day trip to Mexico.  In August, it should be warm enough to swim in the Pacific.  I could also take a day trip back to LA.  I saw Beverly Hills, Malibu and Simi Valley but not much of downtown LA.

Alaska- I'd like to go here again during the summer solstice as I did before.  The race wasn't all that special so I'd either run something else or not at all.  I'd like to see the Arctic Circle, Denali State Park and areas south of Anchorage.

Monday, March 27, 2017

Training 3/27-4/2

3/27- 2ish miles at around 8 minute pace. Felt okay. Had to cut it short because of lightning in the area. I think I have detoxed everything and am ready to roll.
No Grade/0 credit/distance=2.0

3/28- Very poor. 3 miles at Gold's in 26:48 (8:56 pace). The culprit is B12, which is related to Iron metabolism.  Opened with a decent 7:47 then it was sharply downhill from there.  Actually had to push to keep the overall pace under 9.
Grade:D/1 credit/distance=3.0

3/29- Trak Shak 5 in 41:30 (8:18 pace).  MINUS 38 over 2 additional miles.  I attribute that improvement to reducing the B-12 dose from 8 mg to 4 mg.  It's still too high.  I'll try 2 mg tomorrow and maybe 1 mg. down the road.  Getting off it completely will never happen because of my genetics and if I can't tolerate it at all, that would be a BIG problem just like the methyl folate.  I'd have to go back on Lithium and possibly ATP.  Still, it was a nice improvement over yesterday.  NO MORE RELAPSES!  When I get the B-12 regulated, I will do what I hope is my last Ferritin re-test.  IT BETTER BE MUCH IMPROVED!
Grade:C-/1 credit/distance=5.0

3/30- Gold's 5 in 38:51 (7:46 pace).  MINUS 32.  Even pace with something left at the end but the legs are still awfully heavy.  I should be in the low-mid 36s given my current fitness.  I did cut the B-12 down to 2ish mg and it's still too much.  I'm going down to just a trace but it may take time for the excess to clear.  I will try ATP with a micro dose of Lithium tonight but predict a swift negative response that should clear by the morning.
Grade:B-/1 credit/distance=5.0

3/31- As expected, the ATP was well tolerated but just a trace of Lithium triggered a negative reaction.  It cleared by morning and I took just a trace of B-12.  Strong performance as a result.  Repeated the Gold's 5 and my time is down to 36:55 (7:23 pace).  MINUS 23 and my effort was actually slightly less than yesterday.  I think I could go sub-36 in a race setting but not sub-35, which is the point of confidence barrier.  Legs are still a little heavy but felt somewhat like my old self today.
Grade:A-/1 credit/distance=5.0

4/1- Attempted long run but didn't have quite enough energy.  Totaled 8 miles from Brookwood in a time of 71:36 (8:57 pace).  Never did feel strong but kept the pace respectable through 4.1 miles then suddenly died and struggled for a 10 minute pace the rest of the way.  I thought my B-12 dose was too low but got home to find it is too high.  I will attempt to go off altogether for the time being.  Lithium and ATP are not the problem.  Excess B-12 is.
Grade:C-/1 credit/distance=8.0

4/2- Lakeshore 6 in 50:48 (8:28 pace). Never felt good but this time, I did not fade. Pace stayed near 8:30 on the back half and I could have finished 10 but it would have been ugly and painful. Took no B-12. Tacked on a long cool down.
Grade:C/1 credit/distance-8.0

Saturday, March 25, 2017

Epic Road Trip Plan

Now that I am recovered from my NYC trip, It's time to plan the next one.  I've already pulled the trigger on the first race and need to book the hotels soon before they sell out.

6/1-Fly into Helena, Montana- It's cheaper than Jackson Hole and so are the surrounding hotels.  I'll be finishing up my trip here anyway so that's less driving at the end.

6/2-Drive to Jackson Hole (4-5 hours).  Assuming I can get a fairly early start, I'll have time to tour the Tetons as well.

6/3-Grand Teton Half Marathon- I'm not racing it all out and the elevation precludes a good time anyway.  I just want to enjoy the scenery.  From there, I'll catch the parts of Teton Park that I missed yesterday then head into Yelowstone and stay there for the night.  There are 2 circular loops in the park and I figure I can catch at least the southern loop on this day.

6/4- Northern loop of Yellowstone and the Beartooth Highway.  Depending on how I feel, I can go to Helena or Great Falls that evening.

6/5-Drive to Calgary, Alberta, Canada and do a walking tour.

6/6- Finish touring Calgary.  Leave for the Banff area though I'll probably stay in Canmoore, a few miles east because it's much cheaper.

6/7- Very scenic drive through the Canadian Rockies that will include a couple short hikes.  I'll head back halfway and plan to stay in Invermere, British Columbia.

6/8- Back to the USA and stop near Glacier National Park.  I'll probably have time to at least get a sample of the park.

6/9-Finish touring Glacier.  Easy drive back to Helena.

6/10- Governor's Cup Half Marathon in Helena. Lazy day after that.

6/11- Flight home.

Here is just a little bit of the scenery that I will see along the way.
Canadian Rockies


Tuesday, March 21, 2017

NYC Trip Report

A typical Crazy J trip is characterized by doing and seeing as much as possible in a limited amount of time.  I don't like to simply lounge around in an expensive hotel and don't really care about fine dining either.  I do enjoy going off the beaten path to take in some local culture away from more typical tourist spots.  On this trip, I took it to a new level with the sightseeing.  I don't think I've ever crammed this much into a long weekend before.

3/17- Caught a 6:30 flight out of B'ham and landed in LaGuardia around 10:00 local time.  I took a cab into town, which took an hour and cost me over $50.  I would recommend taking a bus to a nearby subway station instead.  I was able to get a pass for unlimited subway rides for the rest of my trip.  I dropped off my bag at the hotel and I was out the door on my way to Grand Central Station, just 10 blocks away.  I got some lunch at Mendy's deli and browsed around a bit.

Grand Central

Next stop was Times Square.  I snapped a couple pictures and went into a few shops but did not buy anything.  Because it was St. Patrick's Day, I noticed a lot of drunks, pervasive use of the f-word and occasional smells of marijuana.  Word on the street is that you should not bother making small talk with locals and that's generally true but if you ask for directions, they will be helpful and courteous.  I got a nice surprise later in the day when a random young woman approached me in a subway station to compliment my smile.  That made my day.
Bull Market

It was on to Wall Street from there and this time, I did take the subway and found that I got a handle on the train routes pretty quickly.  I walked past the NYSE and the bull before reaching the new World Trade Center just a few blocks away.  I saw the 9/11 Memorial monuments then headed up 100 floors to the top of the Freedom Tower where I got some amazing shots of the skyline.  From there, I found myself in a very upscale shopping area that doubled as a subway station.  I ended up stopping at 34th St to get a view of the Empire State Building but chose to view the Top of the Rock instead.

I got tickets for a 8:50 PM observation and thought it was pretty cool to see the Rock at night after seeing the Freedom Tower in the daylight.  Not surprisingly, I was dead tired by now and was happy to settle in for the night.
9/11 Monument

Times Square

100th Floor of Freedom Tower

Freedom Tower 2

Empire State Building from 34th.
Top of the Rock at night

3/18-I planned to scale it back a bit to stay off the feet.  First stop was Tom's restaurant for breakfast which was used in the TV show Seinfeld.  The exterior is the same but the interior is different.  Much of the show itself was actually filmed in LA instead of NY.  I got some eggs with toast and potatoes, which was decent but only memorable because of Seinfeld.

Seinfeld Cafe

I hit the subway again to the Bronx for a tour of Yankee stadium.  In the only real downer of the trip, I was not allowed in because of a soccer match.  I did walk around a bit and got some tasty chicken at a local establishment for an authentic Bronx experience off the beaten path.  It was back to Manhattan from there where I got a quick sample of Central Park before a lazy afternoon in my room.  That worked out well because it was the only bad weather day of the trip.  In the evening, I met up with Nick and Cara for a steak dinner in the Williamsburg section of Brooklyn before bed.

Central Park

3/19- Ran 13.1 miles in the morning.  More on that later. I got cleaned up, checked off St. Patrick's then took the subway into Brooklyn.  I ended up at Flatbush and Fulton St. Shopping district before making my way to Dumbo (Downtown Under Manhattan and Brooklyn Overpass) where I got some of the best pizza at a place called Juliana's.  I then walked across the Brooklyn bridge to Manhattan and back.  My legs held up okay.

View of Manhattan from Brooklyn

Brooklyn Bridge

Next, I went into a section of Queens called Long Island City just to do something in that borough.  I got another nice view of Manhattan.  There were a few fancy restaurants overlooking the river but after a late lunch, I was fine with bar food.

View of Manhattan from Queens

3/20- Walking tour of the Upper West side including the Seinfeld apartment address of 129 W 81st St.  The address is real but it's home to a realty office not an apartment building.  A few blocks away was Riverside Park with views of New Jersey.  On the East Side, I just walked by the high end shops and did not even check the prices of items for sale then checked out Trump Tower.

Radio City
Had to Check it out.

Inside Trump Tower

With time to kill before my flight, I went back downtown to Battery Park where I saw a decent view of the Statue of Liberty.   I did have time for the 9/11 museum this time around and it was gripping.  Wish I had more time but I couldn't risk a SNAFU on the trip to the airport.

Now the race report:

2017 began just as horribly as the previous 2 years but I feel like I’ve turned a corner over the last 3 weeks thanks to molybdenum, which has opened up the sulfur pathways.  Still, being limited to 20-25 MPW over the last 2 years with much of that being junk runs, I could not expect a good time.  It’s going to take a few months of steady 40 MPW training before I see significant gains.  Based on my recent workouts, I thought I could do 1:42-1:43 if everything broke in my favor.  If I was a little off form, I would still be able to fight for a post-35 PR of 1:45:58.  There was some question about whether or not I should be taking glutathione for methylation support but unlike in the recent past, a single missed dose won’t kill me.

NYC got hit with a nasty Nor’Easter earlier in the week and there was a chance of another round of snow showers over the weekend.  It turned out okay.  Friday was sunny and 40 but Saturday was a mix of cold drizzle and snow flurries.  Fortunately, it cleared out by the morning.  Conditions at the start were mostly cloudy and 34 degrees with an 18 mph wind.  That’s tough but I’ve raced in worse.  In a long tech and pants, I was fine once I got moving and maybe a touch warm when the sun came out but chilly when the wind began to gust.

Looped around Central Park for the first half.  The terrain was for the most part gently rolling with the exception of tough spots in Mile 4 and near the start.  From there, we came out of the park and through Times Square before turning down towards Battery Park with views of the Freedom Tower.  The finish was near Wall Street.  Truly an iconic route.  From mile 6 on, it was ever so slightly downhill except for a small climb out of the tunnel near the finish.

Race outfit

I just stayed relaxed early and did not even look at the watch until I was over the first hill nearly a half mile in.  I hit the Mile marker in 7:53 which was just where I wanted to be.  Mile 2 saw some nice downhill and my pace quickened to the 7:30 range.  That’s too fast.  Back it down even though I felt good.  I passed 5K in 23:50 officially (7:40 pace), which would bring me home around 1:41.  It’s a little quick but not stupid fast and I still feel strong.  After a brief out and back section, we were in Harlem at the north edge of the park.  There were 3 noticeable climbs here including a long steep stretch for about a half mile near the end of Mile 4. 

By the end of Mile 5, we were through the hills except for the last stretch out of the tunnel and my watch read 38:5x or just north of 7:45 pace.  The 10K mark passed in 48:15, which is a new post-35 PR for that distance.  The 24:25 over the previous 5K was very respectable considering the hills and if paced well, this is a negative split course.  I’m not sure of my exact time at the halfway point because my GPS clocked it at 13.35 (quarter mile long) but I figure it was around 51-flat so I was in very good shape to hit my goal.  I really sucked at running the tangents today.  Central Park has a lot of curves in the road and I went wide most of the time.  Oh well.  Most of the remainder of the course would be flat and straight.

Many runners feel a surge of adrenaline upon entering Times Square.  I got a small boost and managed to pick up the pace a few ticks but it was no surge.  I still felt fairly comfortable but the legs were starting to hurt.  At mile 8, my watch read an even 62 minutes or exactly 7:45 pace.  The math was easy.  Just hold the pace under 8:00 for the last 5.1 and you’ve got a sub-1:43.  

Unfortunately, things unraveled just before the 9 Mile marker.  In a flash, I went from feeling relatively comfortable to flat out awful.  To make matters worse, the wind picked up bigly near the water.  I bet I instantly slowed by 30 seconds per mile and it would get worse from there.  Maybe I could have used the glutathione here but oh well.  I was 73:07 at 15K for a 24:52 split and still under 79 minutes at 10 miles.

The Freedom Tower was now in view and I tried to draw some inspiration but to no avail.  Taking a gel also had no effect.  Just getting to the Finish safely was the primary concern now.  According to the official results, my pace slipped to the 8:45 range and the last 5K was over 27 minutes.  Knowing that I would come up short of the “B” goal, I just coasted in on fumes with a watch time of 1:46:19, which was good enough for the 67th percentile in my age group. 

29 states down.

Final Thought:
All in all, I’m okay with this race.  Performances are expected to vary by up to 5% on any given day so I was well within the range even with the fade at the end.  If I had struggled to break 1:50, then changes would be needed.  I’ve broken that barrier only once in my previous 6 races so I still believe I’m on the right track.  The probable resolution is that I will never approach my former glory but if I can avoid the horrible days and extreme sensitivity to pills, it's a trade that I am more than willing to make.  Even if I am no longer competitive, I can still do well enough to enjoy these events.  I don’t think I would have visited NYC if not for this race and would have missed out on an amazing trip.  Next up is something out west and I am leaning towards the Teton/Helena combo in Wyoming and Montana.  Long way from the big city there.

Monday, March 20, 2017

Training 3/20-3/26

3/20- Planned rest day.  Appropriately sore.

3/21- 3 miles untimed on Jemison Trail.  I was not expecting much and was not disappointed.  I got back to Alabama very late last night then got up early for work.  As for the pills, I feel I may need to cut the Curcumin, which is not a huge surprise.  The molybdenum removed the iron from storage and the Curcumin bound it up and now it may have gone too far.  We shall see.  I am betting that the glutathione is fine but we'll see on that as well.
Grade:C/1 credit/distance=3.0

3\22- Trak Shak 3 in 29:45 (9:55 pace). Felt drowsy most of the day. Not yet recovered from the trip. I should be better tomorrow.
Grade:D-/1 credit/distance-3.0

3/23- Lakeshore 4 in 34:35 (8:39 pace). Nice improvement over yesterday. Slept 10 hours last night. Caffeine is the cause of this mini-relapse. I cheated after the race. I can get away with it for 1 day, maybe 2 but no more than that. Back on track now. Should be normal by tomorrow.
Grade: C-/1 credit/distance-4.0

3/24-AM Attempted interval session.  400-800-1200-800-400-400 at 95 seconds per lap.  I found myself struggling for a 1:40 on the opener and managed just 3:27 for the 800.  After that, I collapsed and cut out the 1200.  Managed just 3:55 for the 2nd 800 and a pair of 1:57s for the 400s (7:48 pace).  Something is clearly off with the pills and I'll be back this afternoon to find out what it is.

PM- Vestavia was closed due to a soccer game so I ended up at the gym for 2 lap intervals.  Slightly less than a 400 but enough to give me the info.  Took Curcumin at lunch and was noticeably worse off.  Did not even need to run to know it.  Started off at 1:52 (8:24 pace) plus a 1 lap warm.  Then, I began the experiments knowing the Curcumin slowed me down by 36/mile.  That is significant and it must be stopped. 
Glutathione- Improved to 1:49 (8:10 pace). MINUS 14
SOD- Improved  to 1:48 (8:06 pace).  MINUS 4
Yucca- Slipped to 2:12 (9:54 pace).  PLUS 1:48- CULPRIT FOUND!
Grade:D/1 credit/distance=3.0

3/25- More trial and error this time with Lynch's MTHFRade.  Opened with a Mile in 8:38 then drank 2 servings of the MTHFRade and came back with another Mile this time in 8:40.  All the questions have been answered now.

I was unsure about the Glutathione heading into NYC so I took a micro dose to be safe.  While it's not a game changer, it is likely beneficial and will be re-ordered.  The Curcumin needs to be cut out, which is not a huge surprise.  It was a temporary measure to bind up the excess stored Iron that was dumped after starting the molybdenum.  If I had cut it out before race day, I probably would have been 2-4 minutes faster in NYC.  Still, it was not a bad race for me.  The ill-effects didn't really start to kick in hard until this week.  The Ferritin re-test HAD BETTER turn out good or I must go radical.

The SOD is a non-factor.  I'll finish the bottle but will not re-order.  The best news out of this is MTHFRade is also a non-factor.  That means the problems with Curcumin are NOT related to sulfur.  It must be Iron instead.  MTHFRade contains taurine and I took 2 serving but was just 2 ticks slower over a full Mile.  Not even close to a significant difference.  The last question is the caffeine intolerance.  It is best avoided altogether but I can handle it once a week, maybe twice on non-consecutive days but ABSOLUTELY NO MORE THAN THAT!

PM- Gold's 3 in 25:28 (8:29 pace). Didn't push at all and felt surprisingly loose. I should be decent tomorrow.
Grade:D/1 credit/distance=5.0

3/26- 2 mile junk run just to hit 20 on the week. Took too much MF with caffeine the previous day and died after Mile 1.  Even knowing what the problem was and being certain that I'll be better tomorrow did not help my mood.  It's all about the chemistry.
Grade:D-/1 credit/distance=2.0

Weekly summary:
I am not upset or disappointed in the events of this week.  I had planned on a throw away week with experiments anyway.  I got the answers that I needed and I should be back on track going forward.
-20 miles on the week.  YTD= 339  

Monday, March 13, 2017

Training 3/13-3/19 (race week)

3/13- Gold's 10 in 78:20 (7:50 pace).  This is what I meant to do over the weekend.  One of my most enjoyable runs in a long time.  After a slow start, I clocked 8 consecutive miles between 7:49-7:53 and passed 9 miles in 71:01.  Found another gear at the end and finished with a strong 7:19.  That tells me this pace is definitely sustainable over another 5K and would bring me home in 1:42:55 on race day.  That's a 20 second cushion on the #1 goal, which would be my fastest time since Tulsa in November 2014 before the methylation problems became too much to bear.  Got a shot at it now!
Shorter and sharper for the remainder of the week.  I won't gain much in terms of fitness but it's possible that the relapse is not fully behind me.
Grade:A-/2 credits/distance=10.0

Methyl Folate news:
Woke up EXTREMELY SORE without it.  1000 was clearly not enough and 1400 made a BIG difference BUT there was NOT MUCH DIFFERENCE between 1400-1800 nor from 1800-2200.  Odds are 5000 may give me trouble but I'd probably be okay on 3000 as long as I take PABA.  I'm okay with that.  I brought the relapse on myself with either caffeine or the MTHFRade.  Now, let's get this blizzard over with and clear out the roads because I'm ready to take on NYC.

3/14- Gold's 5 in 36:54 (7:23 pace).  Very strong.  No ill-effects from yesterday.  Bore a resemblance to the Crazy J of old.  When healthy and well trained, these type of workouts are really not that hard for me.  Still, I was surprised by how well I did today after a double digit run @ sub-8 pace.  I did have to work a bit to keep the pace below 7:30 but this was far from a hard effort.
Grade:A/1 credit/distance=5.5
Hey NYC, get out your snow plows because I'm coming for you.

3/15-Planned rest day.  I expect the delayed onset soreness might hit me but I bet I could handle a workout if need be.

3/16- 2 miles in 13:58 (6:59 pace). I was hoping for a little better but it is not a cause for alarm. I think glutathione is causing me to feel just a tad sluggish so I'm cutting it. The fact that I am not horrible with a questionable pill is encouraging.
Grade:B-/1 credit/distance-2.5

3/17- No running but this was NOT an easy day.  Whirlwind tour of NYC while the weather was good.  Stops included Grand Central, Times Square, Wall Street, World Trade Center and the Rockefeller Center.  Maybe I'll do a junk run tomorrow but I had best stay off my feet as much as possible.

3/18- Stop and go junk run through Midtown.  Found a good pace early then backed it down.  Did not record the distance but I'll call it 2 miles.
Grade:B+/1 credit/distance=2.0

3/19- NYC half in 1:46:19 unofficially.  A little slower than what I hoped for but well within the range of variability.  The course was measured a quarter mile long and it's hard to run tangents in a crows so it's a good bet I covered 13.1 in less than 1:45.
Grade:B-/4 credit/distance=14.0

Weekly summary:
First win of the year.
Distance=34.0/ GPA= 28.2/9=3.13
YTD: 319 miles.  1-9/ 1.92

Thursday, March 9, 2017

More Road Trip Plans

I’ve raced a halfway decent 5K and a half since turning 35 but my only 10K has been Peachtree last year, which was a disaster.  A post-35 PR would be pretty easy.  There is a good local 10K this coming weekend but my gut feeling is to skip it.   Instead, I’ll do a 10-12 miler followed by some shorter and sharper stuff race week.   I don’t really care if a race effort leaves me slightly less than fresh in NYC but I REALLY don’t want to risk an overuse injury after the quality long run last weekend.  Any other 10Ks coming up?  There’s usually a 5K/10K combo at UAB in April and there is also one in Tuscaloosa.  I wouldn’t mind a little regional travel this Spring.  Pensacola and Tupelo are options for a repeat and there is also Cotton Row in Huntsville on Memorial Day.  I think I'd lean towards the Coke 10K in Corinth, Miss because I've never done it before.  

If I don’t relapse, I’d like to make plans for an epic road trip.  I can check off Wyoming and Montana with 2 half marathons on back to back weekends but the most fun will be had in between those dates.  Here’s the preliminary plan:

6/2- Fly into Jackson Hole, Wyoming.  Drive through some of the Grand Tetons
6/3- Grand Teton half marathon then into Yellowstone.
6/4-Sample Yellowstone, spend night in central Montana
6/5-Drive to Calgary.
6/6-Tour Calgary and go to Banff
6/7-Drive through Canadian Rockies
6/8-Back to USA, Sample Glacier NP
6/9- Drive to Helena
6/10- Race in Helena, back down to Jackson Hole.
6/11-Fly home.

The Grand Teton half is known for indescribable scenery but at 6500 feet elevation, a good time is out the window.  Unlike Tahoe however, the course is mostly flat.  Helena is a race that I am only interested in to check off another state.  It’s a mostly rural point to point course that’s gently rolling but the 4000 feet elevation will hurt.  There is a race in Yellowstone the same day but word on the street is that it’s poorly organized and the trail can be treacherous plus it’s a long drive from Glacier.  Helena would break up the trip.  If for some reason, this falls through, the backup option is exciting as well.  I would race Spearfish Canyon in South Dakota’s Black Hills and see Mount Rushmore.

I see 3 interesting possibilities here depending on my fitness level.
Option 1-Detroit Free Press-I’ve wanted to do this one since 2012 but it never fit my schedule.  It is a PR course and if I’m in competitive shape, that’s the frontrunner.

Option 2- New England Double- There’s a race in New Hampshire on the last day of September and another in Maine (3 hours away) on the first day of October.  Of course, both will be training runs and I don’t care about my times.  My fitness would have to improve to the point in which I can tolerate back to back 13 milers in training.  Even with the recent improvements, I’m not there yet.

Option 3- Albuquerque, New Mexico- Another race chosen only for the 50 states project but I’d like to see West Texas (Amarillo and/or Lubbock) as well.  There is a local couple that are planning to finish up their 50 state full marathon project and I may alter my plans to support them.

I get in Friday morning (3/17) and the plan is to see Times Square first while the crowds are not too overwhelming.  Nearby is Grand Central Station, Trump Tower and the Rockefeller Center.  If I have time, I’ll do some browsing on 5th and Madison Ave.
Saturday, the plan is the Seinfeld cafĂ© for breakfast then the Yankee Stadium tour.  I can then sample Central Park and the Upper East Side.  If I have time, I’ll go downtown for the Freedom Tower and do a junk run in Battery Park.
Sunday is race day and because the finish is downtown, I can catch the quick stuff while I am there such as the NYSE and the 9/11 Memorial but the priority will be Brooklyn and the bridge.
Monday- I don’t leave until evening but I’ll need plenty of time to get to the airport.  I can pick up some of the quick stuff I may have missed that morning but I want to have lunch in Queens just to do something in that borough and maybe save some on the cab fare back to the airport.

Next year:
Yes, I’m already thinking of it.  For the Spring, I’m thinking Vermont plus a road trip into Quebec and/or the capitol of Ottawa.  I’ve already got California but San Diego has a race in August called America’s Finest City that’s been on my list for a while.  When I’m there, I can take a day trip to Mexico.  Tijuana is only 17 miles away but it’s a hassle getting in and out.  Tecate is about an hour away but it’s an easy crossing and I only want to get a meal and a drink just to say I’ve been there.  Canada and Mexico in the same year would be pretty cool.

Monday, March 6, 2017

Training 3/6-3/12

3/6-AM- Gold's 3 in 23:39 (7:53 pace).  Probably a mistake to double today but no harm done.  A longer single run at a slower pace is the better choice after a hard long run.

PM- Canterbury-Jemison 5 in 39:35 (7:55 pace).  Smooth and fairly relaxed despite very tired legs.  I didn't care if the pace slipped to over 8.  Even effort over hilly terrain early.  The first 3.5 were just a tick south of 8:00 pace but on the flat section, I dipped to the 7:45 range.  It's normal to see the paces slow when there is a higher volume of miles under my belt in recent days.  A few more easy days will bring the standard issue pace back down.  On the medical front, Curcumin is necessary but extra pills don't seem to really matter.  I should be able to reduce ADHS soon.
Grade:B/2 credit/distance=8.0

3/7-Easy 6 in 46:35 (7:46 pace). Even pace with plenty in the tank. This is sub-1:42 pace and I don't think it is too unrealistic to expect to hold this pace when fresh. Moly will indeed work at doses between 75-225. ADHS was cut with no problem.
Grade:B+/1 credit\distance-6.0

3/8-AM-Lakeshore 6 with the fast group and managed to stay with the pack for the first half then dialed it back. Passed 5 miles in 40:30 (8:06 pace) but fading so I cut off the watch and treated the last mile like a cool down. Not worried that I struggled today. It's just too many miles without enough rest. I could have duplicated yesterday if it was an evening session.
Grade:C+/1 credit/distance-6.0

3/9- Another 5 on Lakeshore this time going the opposite direction plus a mile warm. I was doing my standard pace through 3 then endured one of my worst bonks ever. I couldn't do 10 minute pace after that. The collapse was just as sudden as it was complete. Got home and found the culprit to be too much MF. PABA helped but not enough.
Grade:D/1 credit/distance-6.0

3/10- This was a scheduled rest day but I need to know what the hell is going on with the MF. Started on 1200 and finished the first mile in 7:56 with a rapidly slowing pace. On 1600, I was immediately MUCH worse and didn't even try another mile. Took full strength PABA when I got home and improved but doubt that I could handle a real workout.
PM- Fared no better on full strength PABA in the afternoon session but tacked on another mile.
No grade today./distance=2.0

3/11- Good call on skipping the local 10K.  I would have had NOTHING.  A couple pieces of good news. Both Yucca and SOD (so far) APPEAR to be tolerated now whereas they were disasters before.  I credit the molybdenum for opening up my sulfur pathway.  Unfortunately, neither helped the situation with the MF.  I tried on zero and was awful.  1 lap at Spain Park in 2:16 (9:04 pace) then on 400, I improved only to 2:09 (8:36 pace) but 800 left me worse off than zero.  I jogged 2 laps at glacial pace then tacked on another mile later in the day. Time was 9:40.
Grade:F/1 credit/distance=2.0
If I cannot tolerate the MF, it's the death knell for my recovery.  I don't see a pathway to balance without it.  What could be causing the sudden intolerance?  It could be Lynch's MTHFRade, which is supposed to prevent side effects or it could be cheating on the caffeine restrictions.  Both will be stopped.  Stopping caffeine did help in the past with MF intolerance but I never stuck with it because it did not solve my other problems.  Last resort now.  One way or the other, I may know by NYC just as I predicted.

3/12- AM- 2 miles on Wisteria and improved to 17:40 (8:50 pace). Looking at another slow climb out of a hole. Did manage an 8:34 on the upside. NYC will get hammered by a big league blizzard on Tuesday. Early forecast looks cold but mostly dry next weekend. Central Park will still be blanketed with snow.

PM- Again, I doubled the distance and improved the pace.  4 miles at Gold's in 33:49 (8:27 pace) with another negative split.  Improved from 1@9:40 to 4@8:27 in just 24 hours.  I'll shoot for 6@sub-8 tomorrow.  Took 1000 MF.
Grade:D/2 credit/distance=6.0

Weekly summary:
Despite the relapse and missed long run, I managed 36 miles on the week.  As for the MF dose, I said before that I'm okay with the dose going down but NOT UP AND DOWN!  My need had better not shoot back up next week.  Because I have the homozygous MTHFR mutation, I KNOW that I need at least 1000 and there is no path to balance without it.  Once again, I feel the formula SHOULD be set for good.
GPA= 14.6/8= 1.83