Monday, February 6, 2017

Training 2/6-2/12

2/6- Started on 1000 mcg of MF and it wasn't enough.  Not a huge surprise but it appears that my need for MF is ticking upward again.  It was another interval session.  4x800.
2200-4:13- MUCH WEAKER.
  Today, the sweet spot was probably around 1600, which was a disaster yesterday.  If I am to be wrong on the dose, it's better to be LOW.
Grade:D+/1 credit/Distance=2.0

2/7- Wanted to do 4x800 again but had to settle for 3 due to time constraints.  Opened with 1600 which was yesterday's sweet spot and was beyond awful but got progressively better with more pills.
1600-5:09 (10:18 pace)
2000-4:41 (9:22 pace) MINUS 56
2400- skipped
2800-3:59 (7:58 pace) MINUS 84 (42/pill)

PM-Non-Stop 3 miler in 23:55 (7:58 pace) running nearly all out plus a half mile cool.  Even pace all the way but never could get the pace much below 8 no matter what I did.  Jacked up my dose to 4000 before I started and it may have been a bit too much.  Today's sweet spot was likely either 3200 or 3600 or somewhere in between.  Tried SOD when I got home.  That stuff is supposed to be good at preventing MF side effects.  I felt a marginal benefit but it's not a game changer.
Grade:C-/1 credit/Distance=5.0

2/8- I spoke too soon on the SOD.  It was a disaster today.  MF appears to be tolerated at the full dose however.  1 mile in 10:30.  It will probably take a couple days to get this latest poison out of my system.  I sure hope I can ride this formula until Spring when I'll have a good idea how things will play out.  Let's hope the Ferritin re-test does not complicate things further.
Distance=1.0- Considered a rest day.

2/9- AM- 2 miles in 18:28 (9:14 pace) with even splits.  MINUS 76 over twice the distance from yesterday.  I'll take it.  I'll shoot for 4 miles this evening.  I'm back on 5000 MF

PM- 4 miles at Gold's in 33:08 (8:17 pace).  MINUS 57 over twice the distance.  Negative split with a last mile in 7:51.  I've decided to stick with this formula for better or worse at least until NYC even if the Ferritin re-test is bad.
Grade:C-/1 credit/Distance=6.0

2/10- 3 miles in 22:18 (7:26 pace).  Did the last 3 @ 8:13 yesterday so I will consider this a MINUS 47.  Pace hovered just over 7:30 most of the way but a strong start and finish got me in under the barrier.  By early next week, I think I can expect to be sub-21 at this distance.  Tomorrow will be another long run attempt.
Grade:C+/1 credit/Distance=3.0

2/11- Lakeshore 10 in 85-flat (8:30 pace).  Determined to finish a double digit run no matter how ugly it got.  It certainly wasn't pretty but for my longest run since October, I'll take it.  1st half: 41:40, 2nd half: 43:20 so I faded but did not collapse and showed some life at the end too.  3 of my last 4 half marathons have been 1:54-1:56.  Today, I think I would have been good for a 1:52:xx so only slightly better.  Good call on the no-go for Mercedes.  There are t'storms in the forecast anyway so it may not even go off as scheduled.
Grade:C+/2 credits/distance=10.0

2/12- 5 miles in 38:35 (7:43 pace).  Not half bad especially on tired legs.  I believe I could have beaten yesterday's time for 10 despite not being fresh.  I did lower my MF dosage just a tad and felt an uptick in energy.  It may be trending down again.  That's okay but I do NOT want to have to go back up next week.  Mercedes went off as planned but it was humid and uncomfortable especially for the full marathoners.
Grade:B/1 credit/distance=5.0

Weekly summary:
Probably my best overall week so far this year.  I am now 5 weeks out from NYC.  If I can train normally and avoid the relapses, I've got a shot at a respectable showing.
Distance= 32.0/ GPA= 14.6/7= 2.08
YTD: 151 miles.  0-5 with a 1.50 GPA

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