7/17- AM- MAKE OR BREAK the next 3 weeks. I am off sugared drinks (day 8) and the adrenal spike has died down. I am also back to my old formula. Going on 4 weeks since the blood donation, it's high time I start seeing some benefits. So far, I might make it. 3 miles in 21:15 (7:05) with a nice kick at the end. Still lacked the top gear but this was one of my better efforts. Narrowly missed my best time of the year. I hope to be back out this evening.
PM- Took a 3rd TMG and was noticeable WORSE. Fortunately, I was not horrible in my evening session. I brought the Methyl Folate guessing that it could counteract the TMG. Without it, I came through 2 miles in 15:28 then popped 2 pills and ran the next 2 in 15:20 for an overall time of 30:48 (7:42 pace). Slightly better with the extra MF despite slightly tired legs but that's not enough to be considered significant.
In the past, I needed an exact ratio of MF/TMG. Thankfully, those days are gone but it does appear that I may be my best at a 1:1 ratio. By that I mean, 1000 mcg of MF for every 1000 mg of TMG. It also appears that I must not exceed 2000 mg of TMG per day no matter how much MF I take. I'm willing to experiment a little with existing pills but I'm done with new ones. Odds are, the optimal ratio will make a difference of maybe 10-15 ticks per mile, which is not that big of a deal.
7/18- AM- 2x2.5 miles at Gold's. Opened with 2000 MF and 1000 TMG and finished with a solid 18:20 (7:20 pace) and got stronger as the run progressed. Popped another TMG hoping to find another gear. Indeed I did. Improved to 17:47 (7:07 pace) on the back half and dipped under 7:00 for the last mile. MINUS 13 with the balanced ratio JUST AS I PREDICTED. Overall time was a solid 36:07 (7:13 pace) for 5 miles. If I went non-stop, I believe I can go sub-21 for 3 miles and sub-36 for 5 miles on the balanced ratio. Not half bad for being under-trained for so long. That's it for today.
PM- Took 2 MF after the run and it left me slightly weakened. Impromptu 2 on Lakeshore in 14:52 (7:26 pace). About as expected in 90 degree heat. A 1:1 ratio is best but if I err on the side of TMG or MF, the results will be about the same. Not horrible but noticeably weaker. Added a mile cool.
7/19- Trak Shak 5 in the heat. Dialed back the effort a bit and finished in 39:50 (7:58 pace). Average performance. Energy was a little down today but I suppose that's normal considering my workouts the past 2 days. The only question to be answered regarding my formula is whether I need 1000 MF/TMG or 2000. I'm betting it's 2000 but I'll give both a shot. I've got a chance to win this week.
7/20- 2x1 mile experimental intervals. Started on 1000 of each and clocked a 6:59 on tempo effort. Upped it to 2000 and improved to 6:41. Maybe I turned up the effort a little bit but not 18 seconds worth. 2000 it is. Added a mile cool and decided to take the evening off.
SOD supplementation is a non-factor at low doses but if I up it, I am a bit weakened. I had been taking larger doses to get rid of it but have decided to pitch it along with the Liver pills. I'll keep the Whole Food C in case I need it after the 2nd blood donation. That's allowed in 4 weeks time but I'll hold off another week or 2.
7/21- Planned rest day. I can win this week just by finishing my long run.
7/22- Successful BTC long run. Watch died so I don't know the time so this will be judged purely by feel. Anytime you can finish a double digit run in Alabama this time of year, it's a pretty decent day. I'd guess my pace was in the low-mid 8s and I wasn't completely dead at the end. This guarantees a win on the week.
7/23- Gold's 3 mile in 22:17 (7:26 pace). Felt surprisingly well after yesterday even after cheating on sugar. I've decided to allow 1 cheat day per week but it must not become 2-3. 4 or more and I will have to endure the detox and adrenal spike again. Very even pace. According to the new Garmin, my average HR was 150. Max should be around 180-185 so this was far from max effort.
Win #6 on the year. I am 1 for 1 in make or break territory. For the last time, if I can train like this consistently, I will turn in respectable race times. I'll have to turn it up a notch to be competitive again. So far so good.
Distance=37.0/ GPA= 29.6/9= 3.29
YTD: 843 miles. 6-21 with a 2.11 GPA