Final Training Stats:
14 wins and 36 losses with an average weekly GPA of 2.23. Total distance was 1505 miles. All 3 measures were my best since 2014. I didn't even keep track of won loss records in 2015 and 2016 but if I had, I know for sure that I did not win 14 combined in '15 and '16. If this had been an NFL season, I would rate 2015 as 1-15 and 2016 as 2-14. For 2017, I'll call it 4-11-1.
Racing Record:
Here, I had mostly good luck overall and showed some consistency. All 7 races were halfway decent performances and good experiences overall. I fell short of the 21/45/1:40 goals but not by much and did manage to set post-35 PRs at 5K, 10K and the Half marathon while picking up 4 new states. I am now at 32 and my projected year to complete all 50 is either 2021 or 2022.
5K: 21:14- 5K at the Junction- Birmingham, Alabama
10K: 45:40- Coke 10K- Corinth, Mississippi
Half: 1:42:24- Magic City- Birmingham, Alabama
First Quarter- 1-11 with a 1.88 GPA
The first 2 months of the year looked to be no better than the last 2 years. I struggled with methylation issues as well as intolerance to sulfur and B-vitamins. Eventually, I solved these issues by upping my molybdenum and taking stand alone B-12 (hydroxy or adenosyl) along with a B-complex that included just a TRACE of PABA, which solved the sensitivity to methyl folate. Too much would cause other problems. My only win of the quarter came courtesy of a memorable trip to New York City. I just missed a post-35 PR with a 1:46 half but did set an unofficial mark in the 10K en route.
Second Quarter- 4-9 with a 2.26 GPA
Definitely showed improvement here but I was still struggling with the B-12 and Ultimate B most of this quarter. Tried a few other treatments with fleeting success. Performed well when it counted however. Scored an official post-35 PR in Miss'Sippy at the 10K distance and turned it into a nice day trip to Memphis. The highlight was the Epic Road Trip in June, which included half marathons in 1:45 and 1:44 despite altitude. I saw Teton, Yellowstone, Calgary, Banff, Yoho and Glacier all within 8 days.
Third Quarter- 3-9 with a 2.18 GPA
Blood donation and its after-effects dominated the headlines in this quarter. Whole Food Vitamin C was both a savior and a nightmare and it switched all of a sudden. In the end, I did get my Iron regulation numbers back down close to where they should be. I don't doubt that it was beneficial for my overall health but it was not the answer for the sensitivity. There were no races, which is not a bad idea during the peak of the Alabama summer. I did consider a couple local events but ultimately bailed without signing up. Travel included a couple nice weekend trips to the Gulf Coast beaches in FLA but nothing major.
Fourth Quarter- 6-7 with a 2.58 GPA
Added Syntol probiotics to my cocktail, which proved to be a good call. I believe that I have finally found the proverbial smoking gun. It is elevated benzoic acid, which is exacerbated by an ATP deficit, which in turn is inter-related to gut health. I believe I have a path to recovery IF I can avoid the need to take stand alone PABA (Para Amino Benzoic Acid). Gut health could be the key but Myers' Anti-microbial supplement was too strong and not for long-term use. Because of this, I ended the year on a sour note with 3 bad losses in the last 4 weeks after it looked like I was headed for a winning record. One way or the other, I will get resolution and this time, it's for sure. In terms of racing, it was a success. I survived a hamstring scare to finish in 1:49 at altitude in New Mexico then came through with back to back PRs in local races at the Junction and Magic City.
2018 Plans:
My best hope is that the need for PABA will not flare up again. Myers' product will work in the regard but it is becoming increasingly clear that it is not an option because it is too strong. If PABA does flare up, Berberine is probably my only hope. If I cannot shake the PABA issues, I am done. Yes, I'll still run occasionally and still hope to finish all 50 states but the training updates shut down.
Spring Destination- Epic New England trip with races in Massachusetts and Vermont
Summer Destination- Upper Midwest with Minnesota and Wisconsin.
Fall- Not sure on this one. Leaning towards either Utah or Michigan. I can do the latter with little time off work.
Training Goals:
I want a record of .500 or better with 1750 miles and I'd like to do it with fewer double workouts. A single 6 mile run is better for me than a double 3 miler. If I can do that, I will be well into the respectable range.
Saturday, December 30, 2017
Wednesday, December 27, 2017
Must Stay Off PABA
I am virtually certain that the elevated benzoic acid is the cause of the sensitivity and this problem is exacerbated by an ATP deficiency. I know this because my reactions to benign supplements such as Whole Food C and Calcium get MUCH worse if I take too much PABA (Para Amino BENZOIC ACID). The problem was that I needed the PABA to complete the glycine conjugation reaction and produce hippuric acid. I tried to go aggressive with an anti-microbial supplement in hopes that proper intestinal balance will produce enough PABA on its own and thus eliminate the need for the problem supplement.
Good news. It does appear that the Myers’ Anti-Microbe supplement has eliminated the need for PABA and may have solved the glycine conjugation by eliminating my need for glycine as well. According to the website, it is not for long-term use so sooner or later, my system is going to reject the new supplement. Based on recent days, I have a feeling that it will be sooner rather than later. In fact, it's now. What will happen when I can no longer tolerate it? The need for glycine could kick back in with a vengeance. The same could happen with PABA. If the former case is true, I’m okay with it. Not so with the latter. If it becomes a moving target, that’s the death knell. I am prepared to do whatever it takes to avoid the need to supplement PABA with the exception of the tiny amount in Yasko’s Ultimate B. Hell, even if I need the PABA, I’d be okay with it as long as my dose is consistent. However, that does not appear to ever happen. One day, I may need just the small amount in Ultimate B while other days, I need the full 500 mg. pill and it goes up and down without notice and seemingly without explanation. Needless to say, that is unacceptable and I don’t care how fast I can go on my good days.
The best case scenario is that the course of Myers’ anti-microbials will solve the glycine conjugation and the need for PABA once and for all. However, given my history, that is most likely an unrealistic fantasy. I have several options to prevent the need for PABA to kick back in:
1) Take another course of Myers’ supplement- The problem is once the intolerance to it kicks in, I may not be able to go back on it. That is, I could have a need for PABA but be unable to take the anti-microbial.
2) Take the Myers supplement only 1-2x per week- That could be tolerated but will it be enough to stave off the PABA dependency?
3) Take a similar product that is not as strong such as Berberine- Again, will it be enough?
4) Be meticulous about a clean diet in hopes that PABA stabilizes- Again, will it be enough?
As for the ATP, there is a chance that NADH will now be tolerated but I am not counting on that. I’ll give the Allithiamine a shot too but I am not counting on that either. I suppose there is a chance that the microbial issues and ATP are inter-related.
Again, all I want is to avoid the sensitivity and moving targets. That should not be too much to ask. Staying off PABA or at least having a stable dose of it will result in an acceptable final outcome.
Monday, December 25, 2017
Training 12/25-12/31
12/25- Planned rest day but I can feel that an adjustment is needed. It's either the anti-microbial dose is too high and/or I am trending off the glycine. I'll get back tomorrow and should have time for a few miles.
12/26- Junk run after the trip home. I wasn't expecting much and was not upset. Finished only 2 miles but learned that glycine is indeed trending down. I was much worse after upping the dose from 500 to 1000. I am cutting the anti-microbe from 2 pills back down to 1. I won't be surprised if I am forced off those suckers eventually because the website said it is not for long-term high level use. What will happen then? Back on glycine? What about PABA?
Grade:C/1 credit/distance=2.0
12/27- 2 miles in 19:04 (9:32 pace). That does it. I am going off BOTH the Anti-Microbe AND the Glycine. Did the first mile in 9:10 then popped just 250 glycine and was noticeably weaker. Mile 2 was a 9:54 and it took a last lap rally to keep it under 10. In addition to the weakness and fatigue, I am having GI distress. I don't feel so bad about this relapse because I knew it would come eventually, just not so quickly. Again, I expect the recovery to be slow. The remaining options will be evaluated. Good news is that I am just 5 miles shy of 1500. I'd like to finish it up tomorrow even if it takes a double workout.
Grade:F+/1 credit/distance=2.0
12/28-AM- Day 1 off PABA, Glycine and Anti-Microbe. So far so good so what? 2 miles in 17:29 (8:44 pace) MINUS 48 plus a half mile cool. Just what you would expect on the first day after a relapse. I'll be back out this evening to finish the 1500 mile challenge. The same workout will do it.
PM- 3 miles in 23:27 (7:49 pace) plus a half mile cool. The recovery is quick this time. Below the Mendoza line on Day 1, which is rare. Not sure if that is good or bad. The clean diet is a given going forward. For the time being, I am going to roll with being off the 3 aforementioned products but I don't count on it being the permanent solution. The 2 best options to prevent the need for PABA are occasional use of the Myers product OR regular use of Berberine. If neither one works, that is officially the end of the line and I am done as a serious runner. The odometer reads 1501 miles on the year so that's one goal that is accomplished. I will slack the next 3 days.
Grade:C/2 credit/distance=6.0
12/29- Elective rest day. I put off the sugar withdrawal until now because I knew I could not do it over Christmas. The first day or two are always rough. With the mileage goal accomplished, there is little more that I can do in 2017. I will probably run a few over the weekend and finish around 1510 or thereabouts.
Update:
I have learned that intestinal dysbiosis and ATP deficiencies are indeed inter-related just as I surmised. Now, I feel a little better about being forced off the NADH. I will not try it again for a while and if the gut is healed, it should not be needed at all.
PM- Change of plans. The need for glycine kicked in BIGLY today after a nasty reaction to Whole Food C. Unfortunately, I overshot the balance point. I never should have taken the full 1000. I've got to build back up to it. Workout was 3 miles in 25:53 (8:38 pace). Got off to a sub-7:30 start then faded to 10:00 by the end.
Grade:D/1 credit/distance=3.0
Reaction:
I feared the worst when I got home but my initial thought was confirmed. Extra C and Cal had no real effect BUT just TRACES of PABA, glycine and the Anti-Microbe made things MUCH WORSE. If I had taken 500 glycine, I probably would have been okay. Again, I'm okay with needing glycine but PLEASE NO PABA! It seems very unlikely that another course of the Myers Anti-Microbial will be tolerated any time soon. Most likely, it will be a while before it can even be taken occasionally. I'll give Berberine a shot.
12/30- 4x400 intervals at Vestavia with increasing glycine dose. I knew I would be awful on 0 so I didn't even try. Started at 250 and increased in increments of 250.
250- 2:28 (9:52 pace)
500- 2:22 (9:28 pace)
750- 2:08 (8:32 pace)
1000-1:52 (7:28 pace)
I'll take it. Odds are the traces of the bad stuff from last evening haven't fully cleared but I interpret the tolerance to glycine as good news because I know I need it. The enzyme is defective. As long as I am off PABA, I still have a chance.
Grade:D-/1 credit/distance=1.0
12/31- Elective rest day. Decided to sit on 1505 miles.
Weekly summary:
Closed out 2017 with one of my worst weeks on record. Not what I wanted to see going into the new year. Once again, I expect resolution one way or the other VERY SOON.
Distance= 14.0/ GPA= 1.33
Totals on the year:
14-36 record with a 2.23 GPA. 1505 miles.
All 3 measures are my best since 2014.
12/26- Junk run after the trip home. I wasn't expecting much and was not upset. Finished only 2 miles but learned that glycine is indeed trending down. I was much worse after upping the dose from 500 to 1000. I am cutting the anti-microbe from 2 pills back down to 1. I won't be surprised if I am forced off those suckers eventually because the website said it is not for long-term high level use. What will happen then? Back on glycine? What about PABA?
Grade:C/1 credit/distance=2.0
12/27- 2 miles in 19:04 (9:32 pace). That does it. I am going off BOTH the Anti-Microbe AND the Glycine. Did the first mile in 9:10 then popped just 250 glycine and was noticeably weaker. Mile 2 was a 9:54 and it took a last lap rally to keep it under 10. In addition to the weakness and fatigue, I am having GI distress. I don't feel so bad about this relapse because I knew it would come eventually, just not so quickly. Again, I expect the recovery to be slow. The remaining options will be evaluated. Good news is that I am just 5 miles shy of 1500. I'd like to finish it up tomorrow even if it takes a double workout.
Grade:F+/1 credit/distance=2.0
12/28-AM- Day 1 off PABA, Glycine and Anti-Microbe. So far so good so what? 2 miles in 17:29 (8:44 pace) MINUS 48 plus a half mile cool. Just what you would expect on the first day after a relapse. I'll be back out this evening to finish the 1500 mile challenge. The same workout will do it.
PM- 3 miles in 23:27 (7:49 pace) plus a half mile cool. The recovery is quick this time. Below the Mendoza line on Day 1, which is rare. Not sure if that is good or bad. The clean diet is a given going forward. For the time being, I am going to roll with being off the 3 aforementioned products but I don't count on it being the permanent solution. The 2 best options to prevent the need for PABA are occasional use of the Myers product OR regular use of Berberine. If neither one works, that is officially the end of the line and I am done as a serious runner. The odometer reads 1501 miles on the year so that's one goal that is accomplished. I will slack the next 3 days.
Grade:C/2 credit/distance=6.0
12/29- Elective rest day. I put off the sugar withdrawal until now because I knew I could not do it over Christmas. The first day or two are always rough. With the mileage goal accomplished, there is little more that I can do in 2017. I will probably run a few over the weekend and finish around 1510 or thereabouts.
Update:
I have learned that intestinal dysbiosis and ATP deficiencies are indeed inter-related just as I surmised. Now, I feel a little better about being forced off the NADH. I will not try it again for a while and if the gut is healed, it should not be needed at all.
PM- Change of plans. The need for glycine kicked in BIGLY today after a nasty reaction to Whole Food C. Unfortunately, I overshot the balance point. I never should have taken the full 1000. I've got to build back up to it. Workout was 3 miles in 25:53 (8:38 pace). Got off to a sub-7:30 start then faded to 10:00 by the end.
Grade:D/1 credit/distance=3.0
Reaction:
I feared the worst when I got home but my initial thought was confirmed. Extra C and Cal had no real effect BUT just TRACES of PABA, glycine and the Anti-Microbe made things MUCH WORSE. If I had taken 500 glycine, I probably would have been okay. Again, I'm okay with needing glycine but PLEASE NO PABA! It seems very unlikely that another course of the Myers Anti-Microbial will be tolerated any time soon. Most likely, it will be a while before it can even be taken occasionally. I'll give Berberine a shot.
12/30- 4x400 intervals at Vestavia with increasing glycine dose. I knew I would be awful on 0 so I didn't even try. Started at 250 and increased in increments of 250.
250- 2:28 (9:52 pace)
500- 2:22 (9:28 pace)
750- 2:08 (8:32 pace)
1000-1:52 (7:28 pace)
I'll take it. Odds are the traces of the bad stuff from last evening haven't fully cleared but I interpret the tolerance to glycine as good news because I know I need it. The enzyme is defective. As long as I am off PABA, I still have a chance.
Grade:D-/1 credit/distance=1.0
12/31- Elective rest day. Decided to sit on 1505 miles.
Weekly summary:
Closed out 2017 with one of my worst weeks on record. Not what I wanted to see going into the new year. Once again, I expect resolution one way or the other VERY SOON.
Distance= 14.0/ GPA= 1.33
Totals on the year:
14-36 record with a 2.23 GPA. 1505 miles.
All 3 measures are my best since 2014.
Monday, December 18, 2017
PABA vs Anti-Microbials
After SO MANY YEARS, I finally found the cause of my sensitivity. For my newer readers, an example of it was seeing my whole body tighten up after taking just a trace of a supplement as benign as Calcium or Vitamin C, which also included a bottle of orange juice. It doesn’t matter if the supplement is synthetic or food based. The best way to describe how it feels is a flu-like malaise minus the fever, chills and congestion. Even if it’s wrong for my chemistry type, there is NO WAY that a tiny dosage should cause such a severe reaction without other factors in play. What’s worse is that sometimes, a pill that is needed is not tolerated and I’m shooting at moving targets. A cocktail that works one week may not work next week. The cause is an elevated level of benzoic acid, which is worsened by an ATP deficit. The solution is glycine conjugation.
Glycine alone was quite effective for a while but it turned out to be another false hope. In time, the ill-effects of the glycine were worse than the problems with sensitivity. Next, I discovered that PABA (Para Amino Benzoic Acid) was necessary to tolerate glycine but now that I know what it stands for, it should not be a surprise that it did worsen the sensitivity if I took too much of it. Then, I tried increasing ATP by taking NADH with the theory that it would both increase my max heart rate and allow me to tolerate the PABA. Once again, I was teased with false hopes for about 3 weeks before it abruptly became poison. Today, I still need both glycine and PABA but there is a very narrow sweet spot with PABA and it appears to be a moving target. Needless to say, that is unacceptable.
Any ideas left? Yes. Just one more. I will try antimicrobial supplements in combination with my current Syntol probiotics. Why might it work? 2 reasons. First, I only recently learned with PABA does indeed have anti-microbial properties. Therefore, the narrow window may make sense. I need just enough to clear out the toxic microbes but once I cross that line, any further amount will trigger sensitivity because of the benzoic acid content. Perhaps the moving targets can be explained by my dietary choices. The cleaner that I eat and drink, the less microbes are produced and therefore, less PABA is needed/tolerated. The second reason is that PABA can be produced by the intestines if the environment is favorable. Thus, with an anti-microbial supplement and a clean diet, at least in theory, I can produce enough PABA naturally so that supplementation will not be needed and glycine will still be tolerated. To clarify, a clean diet along with anti-microbials is only ONE piece of the puzzle. I still need glycine as well as all the other stuff.
I am physically, mentally, emotionally and spiritually exhausted by this war. One more relapse and I am afraid that I am done. The final deadline is the end of the year.
Training 12/18-12/24
12/18- AM. I am resetting the count to Day 1. I was tempted this morning but stayed strong. 3 miles in the expected 25:32 (8:31 pace) MINUS 27. Added a half mile cool. I'll be back this evening. I won't make it by Christmas but I do want to hit 1500 before the final weekend. Took no PABA except for the trace amount in Ultimate B and so far so good but so what?
PM- Took advantage of a mild evening and ran 10 laps at Vestavia track. Finished in 20:36 (8:14 pace). Fairly modest improvement over the morning session but I'll take it. Figure a 3 mile would be 24:45-50 so I'll call this a MINUS 15. Tried some Thym-Adren and though it was not a disaster, I think ADHS is the better option for adrenal support. Cheated again with the sugar so screw it until Christmas. I'll go through the withdrawal on my days off. So far, it has not affected my sensitivity issues and I'm still off PABA. 34 miles to go.
Grade:D+/1 credit/distance=6.0
12/19-AM- 4 miles on 31:53 (7:58 pace). Under the Mendoza line. Woopity doo! This recovery is slower than usual but as long as I am not relapsing, my flickering hopes remain alive. Passed 3 miles in 23:55 so I am over 30/mile faster than 24 hours ago. Still off PABA and not off sugar. I may be back out this evening only because I want to get to 1500 ASAP. 30 miles to go.
PM- Noticeably better this session, which was a surprise. 3 miles in 22:58 (7:39 pace). Needed a small rally to get under 23 but not a massive kick. 27 miles to go. Tomorrow will be a single 5 miler and I hope to be in the 37s. Probably 6 training days away from 1500.
Grade:C+/1 credit/distance=7.0
Update:
This microbe clear is some pretty strong stuff. I've had mild nausea plus several bathroom trips today. I've also learned it must be taken at a different time from the probiotic. I'll go with the microbe clear in the evening and the probiotic in the morning. Not the least bit excited yet. The normal pattern is improvement for the next 2-3 days followed by a sudden relapse.
12/20- WELL DONE! 5 miles in 36:44 (7:21 pace). Fast start then settled into a pace just south of 7:30 the rest of the way. Felt a little stiff before the run but was fine once I got warmed up. Only 22 miles to go and I figure that I have 8 training days to do it. Barring disaster, it's mine now.
Grade:A-/2 credit/distance=5.0
12/21- 6 miles on Lakeshore in 46:16 (7:43 pace). A little weakened in comparison with yesterday but this is still not bad. If I am to run 6 miles in 1 day, I am better off with a single session than a morning and evening 3 miler. Trail was dark and muddy in spots which slowed me down a bit. 1st half- 22:56, 2nd half- 23:20. I still have a chance to win but I need to ace the last 2.
Grade:B/1 credit/distance=6.0
Update:
I've learned that long-term high level use of the anti-microbe is NOT recommended. That's good news because it is pricey. I'll take 2/day in January then 1 in February and hope to be done with it. If I relapse from the anti-microbe, hope remains alive but if I am forced back on the PABA, I'm afraid that is the death knell.
12/22- Gold's 4 miler in an even 30:00 (7:30 pace). Compared to yesterday, this was about the same. That's a relief. I feared that I was heading for a relapse yesterday. I think I accidentally took too much glycine the last 2 days and I did feel it but it wasn't a disaster. On Lakeshore with its mild hills and mud, it would have been the same pace as yesterday give or take a few ticks. I can still win but I need a great showing tomorrow. I've got time only for a quickie before I leave for home. Only 12 miles to go. Barring disaster, I'll hit 1500 by the 27th or 28th as planned. I get the day off on the 24th, 25th and but hope to do a quickie on the 26th.
Grade:B/1 credit/distance=4.0
12/23- Gold's 3 in 20:26 (6:49 pace). Splits were 10:05-10:21. Felt a little off. Glycine may be trending down and I remain intolerant to PABA. Still pretty solid.
Grade:A-/2 credit/distance-3.0
12/24- Planned rest day. 9 miles to go. Just 2 more days. Those junk runs paid off.
Weekly summary:
I probably don't deserve to win this one but I will take it. Throw out Monday and it was decent. Things could change next week when I am off sugar. As long as I am off PABA, I still have a chance.
Distance-31.0. GPA-3.01
YTD- 1491 miles. 14-35- 2.25
PM- Took advantage of a mild evening and ran 10 laps at Vestavia track. Finished in 20:36 (8:14 pace). Fairly modest improvement over the morning session but I'll take it. Figure a 3 mile would be 24:45-50 so I'll call this a MINUS 15. Tried some Thym-Adren and though it was not a disaster, I think ADHS is the better option for adrenal support. Cheated again with the sugar so screw it until Christmas. I'll go through the withdrawal on my days off. So far, it has not affected my sensitivity issues and I'm still off PABA. 34 miles to go.
Grade:D+/1 credit/distance=6.0
12/19-AM- 4 miles on 31:53 (7:58 pace). Under the Mendoza line. Woopity doo! This recovery is slower than usual but as long as I am not relapsing, my flickering hopes remain alive. Passed 3 miles in 23:55 so I am over 30/mile faster than 24 hours ago. Still off PABA and not off sugar. I may be back out this evening only because I want to get to 1500 ASAP. 30 miles to go.
PM- Noticeably better this session, which was a surprise. 3 miles in 22:58 (7:39 pace). Needed a small rally to get under 23 but not a massive kick. 27 miles to go. Tomorrow will be a single 5 miler and I hope to be in the 37s. Probably 6 training days away from 1500.
Grade:C+/1 credit/distance=7.0
Update:
This microbe clear is some pretty strong stuff. I've had mild nausea plus several bathroom trips today. I've also learned it must be taken at a different time from the probiotic. I'll go with the microbe clear in the evening and the probiotic in the morning. Not the least bit excited yet. The normal pattern is improvement for the next 2-3 days followed by a sudden relapse.
12/20- WELL DONE! 5 miles in 36:44 (7:21 pace). Fast start then settled into a pace just south of 7:30 the rest of the way. Felt a little stiff before the run but was fine once I got warmed up. Only 22 miles to go and I figure that I have 8 training days to do it. Barring disaster, it's mine now.
Grade:A-/2 credit/distance=5.0
12/21- 6 miles on Lakeshore in 46:16 (7:43 pace). A little weakened in comparison with yesterday but this is still not bad. If I am to run 6 miles in 1 day, I am better off with a single session than a morning and evening 3 miler. Trail was dark and muddy in spots which slowed me down a bit. 1st half- 22:56, 2nd half- 23:20. I still have a chance to win but I need to ace the last 2.
Grade:B/1 credit/distance=6.0
Update:
I've learned that long-term high level use of the anti-microbe is NOT recommended. That's good news because it is pricey. I'll take 2/day in January then 1 in February and hope to be done with it. If I relapse from the anti-microbe, hope remains alive but if I am forced back on the PABA, I'm afraid that is the death knell.
12/22- Gold's 4 miler in an even 30:00 (7:30 pace). Compared to yesterday, this was about the same. That's a relief. I feared that I was heading for a relapse yesterday. I think I accidentally took too much glycine the last 2 days and I did feel it but it wasn't a disaster. On Lakeshore with its mild hills and mud, it would have been the same pace as yesterday give or take a few ticks. I can still win but I need a great showing tomorrow. I've got time only for a quickie before I leave for home. Only 12 miles to go. Barring disaster, I'll hit 1500 by the 27th or 28th as planned. I get the day off on the 24th, 25th and but hope to do a quickie on the 26th.
Grade:B/1 credit/distance=4.0
12/23- Gold's 3 in 20:26 (6:49 pace). Splits were 10:05-10:21. Felt a little off. Glycine may be trending down and I remain intolerant to PABA. Still pretty solid.
Grade:A-/2 credit/distance-3.0
12/24- Planned rest day. 9 miles to go. Just 2 more days. Those junk runs paid off.
Weekly summary:
I probably don't deserve to win this one but I will take it. Throw out Monday and it was decent. Things could change next week when I am off sugar. As long as I am off PABA, I still have a chance.
Distance-31.0. GPA-3.01
YTD- 1491 miles. 14-35- 2.25
Monday, December 11, 2017
Training 12/11-12/17
12/11- 2 miles in 17:54 (8:57 pace) plus a full mile cool down. Day 1 was a success with no sugars. I was HORRIBLE in the morning but did get a bit better as the day progressed. Tomorrow, I will try to increase the PABA. My gut feeling is to stay with the low dose Ultimate B even though it does contain a trace of NADH. In the past, I was intolerant to NADH but could handle the Ultimate B. An alternative to it is the Active B-2. 70 miles to go and I've got 20 days. It's going to be close.
Grade: Freebie/0 credit/distance=3.0
12/12- AM- In an aggressive move, I upped the PABA to 500 on Day 2. It was also clear that Ultimate B is still needed. Improved all the way to 15:54 (7:57 pace) MINUS 60 in only 14 hours. Splits were 8:10-7:44 and I'll be back out this evening hoping for a sub-Mendoza effort.
PM- Continued improvement. 4 miles in 31:28 (7:52 pace). I'm encouraged that I am doing this well on just my 2nd day off sugar. Even pace with something left at the end but I could not go much faster if this were a race. HR: 152, Cadence: 174. 64 miles to go.
Grade:C+/1 credit/distance=6.0
12/13- Day 3. 5 miles in 37:36 (7:31 pace). I actually expected to take a step back today because I jacked the PABA all the way up to 1200. Yes, my legs were abnormally sore but they held up pretty well on the run. Even pace that never went above 7:37 or below 7:25. HR-157, Cadence-176. 59 miles to go. I should be even better tomorrow when I am back down to 500 PABA. Even at 1000+, I am betting that NADH still won't be tolerated. I'll confirm that over the weekend.
Grade:B/1 credit/distance=5.0
12/14- Day 4. Tempo. 5 miles in 35:57 (7:11 pace) plus a cool. Good job. Slipped a little in Mile 4 but rebounded nicely at the end and kicked hard to get the sub-36. I believe this was good for a sub-45 10K performance so once again, I'm right on the edge of respectability. I've got further improvements in me but I know that I will level off soon. It's halftime on the week and I have taken the lead. A decent weekend will put me back over .500 for the 4th quarter.
Grade:A-/2 credit/distance=5.5
12/15- Day 5. Easy 3 in 22:52 (7:37 pace). Not as strong as yesterday. I did dial back the effort but I think I should have been sub-7:30 for this short of a distance. I took a stronger dose of Cal last night and I think I am going to cut that out and stick with Whole Food C. After Sunday, I will try the Thym Adren vs. ADHS and confirm that the NADH is bad. Thanks to the glycine conjugation, it was not a disaster today even with the excess Cal. Added a half mile cool, which puts me within 50 miles of 1500. Barring injury or illness, I've got it now even though I'll probably lose 2-3 days over Christmas. That's it for today. I need a good long run tomorrow.
Grade:B-/1 credit/distance=3.5
12/16- Day 6 and I have cheated. Hopefully, it's a one and done deal. I knew as soon as I started that I didn't have it and quit within a couple minutes this morning. Got home and confirmed that PABA was the culprit. Also confirmed for all time that NADH is BAD! That's the only positive out of this. After it warmed up a bit, I went out to Vestavia for 7 laps at a glacial pace. I did not even time it. The only hope is that the PABA dose will stabilize. I don't expect to be much better tomorrow.
PM- Another Vestavia 2 mile in 19:50 (9:55 pace). I predict a mid-25 for 3 miles tomorrow. No more than 200 mg of PABA and I'll try to get by without it. 46 miles to go.
Grade:F+/1 credit/distance=4.0
12/17- Day 7. I didn't binge so the count continues but if I fail again, it resets. I am now completely intolerant to PABA but there may be an explanation. An anti-microbial supplement that I have been taking could be a viable and better substitute. The workout sucked as expected. 2 miles in 18:56 (9:28 pace) MINUS 27. Took just 50 mg of PABA and got MUCH WORSE. Treated the 3rd mile as a cool down and it was well over 10 minutes, maybe even 11 minutes. 43 miles to go.
PM- Another 3 and my time is down to 26:54 (8:58 pace) MINUS 30 but it took a rally in the last quarter mile to get the sub-9. In one piece of good news, it is possible that PABA is no longer needed if I take anti-microbial supplements. 40 miles to go.
Grade:D-/2 credit/distance=6.0
Weekly summary:
I now need to win the last 2 weeks to get the winning record for the 4th quarter. The anti-microbial offers ONE LAST CHANCE! With only 40 miles left to run, my chances of hitting 1500 are looking good even though I'll lose 2-3 days over Christmas.
Distance=33.0/ GPA= 17.1/8= 2.13
YTD: 1460 miles. 13-35 with a 2.23 GPA
Grade: Freebie/0 credit/distance=3.0
12/12- AM- In an aggressive move, I upped the PABA to 500 on Day 2. It was also clear that Ultimate B is still needed. Improved all the way to 15:54 (7:57 pace) MINUS 60 in only 14 hours. Splits were 8:10-7:44 and I'll be back out this evening hoping for a sub-Mendoza effort.
PM- Continued improvement. 4 miles in 31:28 (7:52 pace). I'm encouraged that I am doing this well on just my 2nd day off sugar. Even pace with something left at the end but I could not go much faster if this were a race. HR: 152, Cadence: 174. 64 miles to go.
Grade:C+/1 credit/distance=6.0
12/13- Day 3. 5 miles in 37:36 (7:31 pace). I actually expected to take a step back today because I jacked the PABA all the way up to 1200. Yes, my legs were abnormally sore but they held up pretty well on the run. Even pace that never went above 7:37 or below 7:25. HR-157, Cadence-176. 59 miles to go. I should be even better tomorrow when I am back down to 500 PABA. Even at 1000+, I am betting that NADH still won't be tolerated. I'll confirm that over the weekend.
Grade:B/1 credit/distance=5.0
12/14- Day 4. Tempo. 5 miles in 35:57 (7:11 pace) plus a cool. Good job. Slipped a little in Mile 4 but rebounded nicely at the end and kicked hard to get the sub-36. I believe this was good for a sub-45 10K performance so once again, I'm right on the edge of respectability. I've got further improvements in me but I know that I will level off soon. It's halftime on the week and I have taken the lead. A decent weekend will put me back over .500 for the 4th quarter.
Grade:A-/2 credit/distance=5.5
12/15- Day 5. Easy 3 in 22:52 (7:37 pace). Not as strong as yesterday. I did dial back the effort but I think I should have been sub-7:30 for this short of a distance. I took a stronger dose of Cal last night and I think I am going to cut that out and stick with Whole Food C. After Sunday, I will try the Thym Adren vs. ADHS and confirm that the NADH is bad. Thanks to the glycine conjugation, it was not a disaster today even with the excess Cal. Added a half mile cool, which puts me within 50 miles of 1500. Barring injury or illness, I've got it now even though I'll probably lose 2-3 days over Christmas. That's it for today. I need a good long run tomorrow.
Grade:B-/1 credit/distance=3.5
12/16- Day 6 and I have cheated. Hopefully, it's a one and done deal. I knew as soon as I started that I didn't have it and quit within a couple minutes this morning. Got home and confirmed that PABA was the culprit. Also confirmed for all time that NADH is BAD! That's the only positive out of this. After it warmed up a bit, I went out to Vestavia for 7 laps at a glacial pace. I did not even time it. The only hope is that the PABA dose will stabilize. I don't expect to be much better tomorrow.
PM- Another Vestavia 2 mile in 19:50 (9:55 pace). I predict a mid-25 for 3 miles tomorrow. No more than 200 mg of PABA and I'll try to get by without it. 46 miles to go.
Grade:F+/1 credit/distance=4.0
12/17- Day 7. I didn't binge so the count continues but if I fail again, it resets. I am now completely intolerant to PABA but there may be an explanation. An anti-microbial supplement that I have been taking could be a viable and better substitute. The workout sucked as expected. 2 miles in 18:56 (9:28 pace) MINUS 27. Took just 50 mg of PABA and got MUCH WORSE. Treated the 3rd mile as a cool down and it was well over 10 minutes, maybe even 11 minutes. 43 miles to go.
PM- Another 3 and my time is down to 26:54 (8:58 pace) MINUS 30 but it took a rally in the last quarter mile to get the sub-9. In one piece of good news, it is possible that PABA is no longer needed if I take anti-microbial supplements. 40 miles to go.
Grade:D-/2 credit/distance=6.0
Weekly summary:
I now need to win the last 2 weeks to get the winning record for the 4th quarter. The anti-microbial offers ONE LAST CHANCE! With only 40 miles left to run, my chances of hitting 1500 are looking good even though I'll lose 2-3 days over Christmas.
Distance=33.0/ GPA= 17.1/8= 2.13
YTD: 1460 miles. 13-35 with a 2.23 GPA
Monday, December 4, 2017
Training 12/4-12/10- Possible Race
The race would be the Jingle Bell 5K in Railroad Park. It's a good course but the weather is likely to be less than ideal. Winter has arrived and the early forecast calls for freezing temps with wind at race time. We'll see how I feel.
12/4- 5 miles in 37:40 (7:32 pace). Decent performance. I should be at or near equilibrium with the NADH and PABA but perhaps 300 is still a bit too much. 250 or maybe even 200 should be better. Felt great early but legs got sore in Mile 2 and the energy faded by Mile 3. 1st half was 18:20 but slipped to 19:20 on the back half. Again, still decent overall. 95 miles to go.
Grade:B/1 credit/distance=5.0
12/5- Unplanned rest day. Began feeling lousy in the afternoon and in a shocking turn of events, it appears NADH is the culprit. Once again, the final outcome is not final after all. ARGH!
12/6- AM- One of my all time worst showings. 2 miles in 21:52 (10:56 pace). I am officially done with NADH though I may confirm it after a week or two. In another stunning development, I was BETTER after caffeine. Caffeine may very well play a role in NADH/ATP production. I'm staying off BOTH in the future. For the time being, I have no choice other than to go back to Ultimate B.
-93 miles to go. I may be back out this evening.
PM- 3 miles in 26:43 (8:54 pace). An improvement over the morning session by more than 2 minutes per mile but that's still BAAAAUHD! Tomorrow won't be much better either as I will have to deal with caffeine withdrawal. I am almost certainly OUT for the Jingle Bell 5K but still on track for 1500. Now have 90 miles to go.
Grade:D-/1 credit/distance=5.0
Reaction:
PABA is the stumbling block. It's needed in small amounts for MTHFR and glycine conjugation but unless I am producing sufficient ATP, sensitivity will flare up if I take too much PABA because of the benzoic acid. With sufficient ATP, PABA ought to be tolerated. NADH worked for a while but now, it's too strong. I will try again to drink nothing but water and eliminate as much sugar as possible because I know it interferes with ATP production. I must rely on Ultimate B.
12/7-AM- No running this session but I must report that after just 24 hours off the NADH, the PABA intolerance has kicked in bigly. Perhaps that changes after a week or so off sugar. It's going to be ugly this evening but I've got to get the miles in now.
PM- 3 miles in 26:28 (8:49 pace) plus a cool. Not a significant improvement over yesterday. PABA was the culprit. If I had taken NADH, PABA would have been tolerated without a problem BUT the ill-effects from it would have been worse (likely over 30). I've got to somehow boost my ATP production by some other means to tolerate PABA. Count is down to 86.5
Grade:D-/1 credit/distance=3.5
12/8-AM- Looked to be an improvement early but died a half mile in and just slow jogged another mile untimed. 85 to go.
Grade:F/1 credit/distance=1.5
PM- 3 miles at Gold's after leaving work early due to snow. Modest improvement to a time of 25:51 (8:37 pace). Officially out for Jingle Bell and the race may not even go off. Let the caffeine withdrawal begin. 82 miles to go.
Grade:D/1 credit/distance=3.0
12/9- Race was cancelled due to snow but Gold's was open. Cut the Ultimate B down to 1 pill and improved to 24:36 for 3 miles (8:12 pace) and managed a slight negative split (12:24-12:12). Tried a 2nd Ultimate B and was noticeably worse. Treated Mile 4 as a cool down. 78 to go.
Grade:D+/1 credit/distance=4.0
12/10- AM-Another very interesting finding but not a good workout. Tried to find the proper Ultimate B dose. I was awful on 1 pill, only slightly better on 2 then awful again on 3. Finished 3 miles in a pathetic time of 28:45 (9:35 pace).
PM- Surprisingly, I got better after taking more PABA. Went to Vestavia for 2 miles in 16:48 (8:24 pace) then got worse after a forbidden drink.
Grade:D-/2 credit/distance=5.0
Reaction:
21 days to go. It appears that NADH has failed and the caffeine had nothing to do with it. I'll confirm that at the end of next week. PABA will be tolerated if I stay clean. The reason is that sugared drinks (even non-caffeinated) contain benzoic acid, which messes with PABA metabolism. Stay off that and PABA will be tolerated? 21 days to get this cleared up or else I quit.
Weekly summary:
One of my worst weeks on record and it figures that it happened just after I declared victory. 21 days to go. I somehow managed to stay on pace for 1500. I now have just 73 miles to go.
Distance=27.0/ GPA= 1.01
YTD: 1427 miles. 13-34 with a 2.23 GPA
12/4- 5 miles in 37:40 (7:32 pace). Decent performance. I should be at or near equilibrium with the NADH and PABA but perhaps 300 is still a bit too much. 250 or maybe even 200 should be better. Felt great early but legs got sore in Mile 2 and the energy faded by Mile 3. 1st half was 18:20 but slipped to 19:20 on the back half. Again, still decent overall. 95 miles to go.
Grade:B/1 credit/distance=5.0
12/5- Unplanned rest day. Began feeling lousy in the afternoon and in a shocking turn of events, it appears NADH is the culprit. Once again, the final outcome is not final after all. ARGH!
12/6- AM- One of my all time worst showings. 2 miles in 21:52 (10:56 pace). I am officially done with NADH though I may confirm it after a week or two. In another stunning development, I was BETTER after caffeine. Caffeine may very well play a role in NADH/ATP production. I'm staying off BOTH in the future. For the time being, I have no choice other than to go back to Ultimate B.
-93 miles to go. I may be back out this evening.
PM- 3 miles in 26:43 (8:54 pace). An improvement over the morning session by more than 2 minutes per mile but that's still BAAAAUHD! Tomorrow won't be much better either as I will have to deal with caffeine withdrawal. I am almost certainly OUT for the Jingle Bell 5K but still on track for 1500. Now have 90 miles to go.
Grade:D-/1 credit/distance=5.0
Reaction:
PABA is the stumbling block. It's needed in small amounts for MTHFR and glycine conjugation but unless I am producing sufficient ATP, sensitivity will flare up if I take too much PABA because of the benzoic acid. With sufficient ATP, PABA ought to be tolerated. NADH worked for a while but now, it's too strong. I will try again to drink nothing but water and eliminate as much sugar as possible because I know it interferes with ATP production. I must rely on Ultimate B.
12/7-AM- No running this session but I must report that after just 24 hours off the NADH, the PABA intolerance has kicked in bigly. Perhaps that changes after a week or so off sugar. It's going to be ugly this evening but I've got to get the miles in now.
PM- 3 miles in 26:28 (8:49 pace) plus a cool. Not a significant improvement over yesterday. PABA was the culprit. If I had taken NADH, PABA would have been tolerated without a problem BUT the ill-effects from it would have been worse (likely over 30). I've got to somehow boost my ATP production by some other means to tolerate PABA. Count is down to 86.5
Grade:D-/1 credit/distance=3.5
12/8-AM- Looked to be an improvement early but died a half mile in and just slow jogged another mile untimed. 85 to go.
Grade:F/1 credit/distance=1.5
PM- 3 miles at Gold's after leaving work early due to snow. Modest improvement to a time of 25:51 (8:37 pace). Officially out for Jingle Bell and the race may not even go off. Let the caffeine withdrawal begin. 82 miles to go.
Grade:D/1 credit/distance=3.0
12/9- Race was cancelled due to snow but Gold's was open. Cut the Ultimate B down to 1 pill and improved to 24:36 for 3 miles (8:12 pace) and managed a slight negative split (12:24-12:12). Tried a 2nd Ultimate B and was noticeably worse. Treated Mile 4 as a cool down. 78 to go.
Grade:D+/1 credit/distance=4.0
12/10- AM-Another very interesting finding but not a good workout. Tried to find the proper Ultimate B dose. I was awful on 1 pill, only slightly better on 2 then awful again on 3. Finished 3 miles in a pathetic time of 28:45 (9:35 pace).
PM- Surprisingly, I got better after taking more PABA. Went to Vestavia for 2 miles in 16:48 (8:24 pace) then got worse after a forbidden drink.
Grade:D-/2 credit/distance=5.0
Reaction:
21 days to go. It appears that NADH has failed and the caffeine had nothing to do with it. I'll confirm that at the end of next week. PABA will be tolerated if I stay clean. The reason is that sugared drinks (even non-caffeinated) contain benzoic acid, which messes with PABA metabolism. Stay off that and PABA will be tolerated? 21 days to get this cleared up or else I quit.
Weekly summary:
One of my worst weeks on record and it figures that it happened just after I declared victory. 21 days to go. I somehow managed to stay on pace for 1500. I now have just 73 miles to go.
Distance=27.0/ GPA= 1.01
YTD: 1427 miles. 13-34 with a 2.23 GPA
Friday, December 1, 2017
Final Outcome Part 2
Last 9 Weeks:
Even with a loss this week, I will be 5-4 with a GPA around 2.90 so far in the 4th quarter of 2017. If I can simply manage to go 2-2 down the stretch, it will be my first quarter with a winning record since Q3 2014 and provides reason for optimism in 2018. I wanted to run a 5K under 21 and a half under 1:40. I fell short of those goals but not by much. I am nearly certain that I am capable in the 5K and lost some motivation when I saw the Junction course would be short. As for the Magic City half, I think I was good for a sub-1:41 on a flat course despite my pills being slightly off. To put it another way, I am right on the edge of my often stated respectable times of 21/45/1:40 in spite of spotty training. If I can simply run these times consistently, it is indeed an acceptable outcome even if further improvements are minimal with more consistent training. Of course, the only thing that prevents that from happening is sensitivity to pills
Sensitivity:
In my last post, I said that glycine taken with PABA would knock out the sensitivity and prevent unexplained reactions to benign pills such as Calcium or Vitamin C, which may be necessary for optimal health and performance. I thought the sweet spot was 1000 glycine with a flexible PABA dose. That turned out to be wrong. Instead, I need a 3 pronged approach of glycine, PABA and NADH. The sweet spot for glycine is still 1000 mg but the PABA is tricky. I found that 2 of Yasko’s Ultimate B pills provided just the right amount of PABA to knock out the sensitivity but no amount of stand-alone PABA without the Ultimate B could do the trick. Also, the fact that I needed exactly 2 (either 1 or 3 was disastrous) was unusual and made me feel uneasy about a possible moving target in the future. Therefore, something else had to be in play.
I am virtually certain that this something is an ATP deficiency. You may remember from your high school biology class that ATP stands for Adenosine Tri-Phosphate and is the molecule that provides energy for muscle contraction. I also have a strong feeling that this deficiency prevents me from reaching my max heart rate and thus access to my highest gear. My average HR at Magic City was only 138, which is MUCH too low for an all-out effort. In the past, I was attacked personally and accused of lying about my training because I could come close to race pace then come back for more the next day yet underperformed when it counted. The truth is that the workouts were really NOT too hard for me but when I tried to dig deep for extra power, it just wasn’t there even though I never felt too uncomfortable. NADH has been the most effective treatment for me in this area.
I learned a couple very important nuggets of information in the past 2 weeks. The culprit of the sensitivity is almost definitely an elevated level of benzoic acid. PABA is a precursor to folic acid and has helped immensely with MTHFR issues and glycine conjugation but it stands for Para-Amino Benzoic Acid. Thus, it should be no surprise that it worsens the sensitivity and indeed the more PABA is taken, the worse the reactions are to benign supplements. I’ve also learned that ATP increases tolerance for benzoic acid. Thus, a patient with a mildly elevated level of benzoic acid but plenty of ATP won’t suffer any ill-effects but a patient with an ATP deficiency could face severe symptoms. My latest workout confirms beyond doubt that NADH will increase the demand/tolerance for PABA.
Further Questions:
There are still a few issues to be resolved but no matter what, I feel pretty good about the long-term prognosis. Why did I react so badly to Creatine when it’s supposed to help regenerate ATP? My urinary creatinine was elevated on a previous test and it probably put too much stress on the kidneys. Yasko’s SHMT can help with that but I’m still not messing with Creatine again.
I am going to try taking Cal and Vitamin C on a regular basis. With the sensitivity gone, it won’t hurt me. The worst that can happen is that it’s a non-factor and in that case, I’ll finish the bottle and be done with it. Morley wants ceruloplasmin at 35 but if mine is 28 or higher (80%), I won’t worry about it. Vitamin C will be taken only if it’s beneficial. I’m still awfully leery about Liver and its Iron content even though it is certain to raise Cp. As for the Iron Overload, my numbers are still a little north of ideal and I will continue with blood donation 2-3 times per year to keep that in check. As for the adrenal support, will I do better on a suppressant (Thym-Adren) or a modulator (ADHS)? Now, I can make the determination based on effectiveness rather than whether or not it is tolerated. I will wait on the hair test for about 6 months because an adrenal spike often happens shortly after a major problem is solved.
Goals for 2018 and Beyond:
In order to come close to my all-time PRs, I’ll need to train at 45 MPW with a lot more quality sessions. I am really not sure if I will be motivated to do that. We will see what life has in store. I do intend to put myself on the dating market before Christmas. Here are some long-term goals that ought to be realistic on 35-40 MPW with a bit more quality:
Mile: 5:40, 5K: 20:00, 10K: 42:00, Half: 1:34:00
I’ll give myself until 2020 (age 40) then it will gradually get worse from there.
States that I want to hit are Vermont, Massachusetts, Minnesota, Wisconsin and Utah.
It’s a bit of a surreal feeling to have this figured out after so many years.
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