Training 7/17-7/23

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.
Grade:B+/2 credit/distance=7.0

Reaction:
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.
Grade:A-/2 credit/distance=8.0

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.
Grade:B-/1 credit/distance=5.0

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.
Grade:B/1 credit/distance=3.0

Observation:
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.
Grade:B+/2 credit/distance=11.0

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.
Grade:B+/1 credit/distance=3.0

Weekly summary:
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