Training 3/26-4/1

3/26- AM- 3 miles in 25:45 (8:35 pace). MINUS 47.  Following the usual pattern.  I expect to be under the Mendoza line this afternoon.  So far this year, I have managed to get down to 5@7:20 on 2 occasions but no faster.  I believe that I am taking everything I need and nothing that I don't.  One more relapse and it shuts down.

PM- Exactly as I expected.  Repeated the 3 miles at Gold's and my time is down to 23:26 (7:49 pace). MINUS 46.  Even pace (11:42-11:44) with no real effort to kick.  I may have been -50 if I really went hard at the end but comfortably under the Mendoza line, I just cruised it on in.  Prediction for tomorrow is 5 miles in a time between 37:30-38:00.  If I run 3, it will be in the high 21s.
Distance=6.0

3/27- 5 miles in 37:37 (7:31 pace). MINUS 18 with 2 extra miles.   Just as I predicted.   HR-162, Cadence-178.  1st and 2nd half were about even but it was the usual sandwich.  Strong start and finish but slipped to the 7:40 range in the midsection.  I believe I have one more day of significant improvement left then I will level off and possibly relapse.  This is only Day 3 after the PABA flare.  I probably have another 3 days of spiked adrenal activity but that is controlled with mega ADHS.
Distance=5.0

3/28- A break from the shots against the clock.  Hilly 7 mile Trak Shak loop in 55:34 (7:56 pace).  Not a bad showing but it still feels like something is off.  On a 5 mile track run, I don't think I am much better than 7:31 pace.  Faded a bit at the end but the splits were still fairly even given the terrain.  Tacked on a half mile cool.  HR-158, Cadence-178.  I have logged some distance so far this week.  If I do anything tomorrow, it will be a junk run.
Distance=7.5

3/29- AM- Interesting junk run.  Came through 6 laps at Gold's in 4:57 (7:26 pace) but given how much effort it required, I could NOT keep it up for 5 miles.  I suppose that is understandable given my volume so far this week.  Popped a glutamine (re-start) and there was most definitely more spring in my steps.  Granted I did ramp up the effort but the next 3 laps were 2:00.5 (6:01 pace) with a last lap in 36 seconds (5:24 pace) then tacked on a cool.
Distance=1.5
Reaction:
I had been taking the Glutamine occasionally but stopped because I didn't think it was necessary.  It will now become a regular part of my formula.  I am having some GI issues that could be related to Whole Food C and glutamine may help with that as well.  If I stop Whole Food C, glycine could become unnecessary but then again, I REALLY don't want to be back to the position in which a micro dose of it would trigger a relapse.  Also, extra glycine may be helpful if I cheat on preservatives, which again must be limited to 2x or less per week.  More questions will be answered this weekend.  If the Glutamine fails after the promising start, it's over.

3/30-AM- Hoped to run 3 miles around 21-flat.  Came through the 1st mile in a decent 7:06 then suddenly DIED.  Quit shortly thereafter and finished Mile 2 as a cool down.  Lo and behold, the culprit is glutamine.  Perhaps I can only tolerate 1 pill as is the case with others.  I took 2 yesterday including 1 in the evening.  It could be used only occasionally as it was before.  Do I need it at all?  I'm betting yes.  I really should not be sluggish from running 5@7:31 pace followed by a 7 mile Trak Shak loop at an easy pace.

PM- 1 mile on Wisteria in 8:54.  No glutamine before tomorrow's run.  I expect a nice rebound and I don't mean a 3 miler in 25:xx type of rebound.  Then we'll see how 1x glutamine affects me going forward.
Distance=3.0

3/31- STUPID!  Accidentally took an extra glycine and paid the price.  Got through 3 miles and that's all that I will say
Distance=3.0

4/1- COMPLETE INTOLERANCE TO GLYCINE!  I predict that the sensitivity to Vitamin C and others will come back with a vengeance.  I'm afraid it's over.  No resurrection for me.

PM- Forced a junk mile.
Distance=1.0

-27 miles on the week

Training 3/19-3/25

Several questions will be answered this week:
1) Will I improve on the reduced glycine dose in spite of cheating on the preservatives?
2) Can I get away with cheating on the preservatives now that I am off probiotics?  If not, I must face another PABA flare.  I hope I can tolerate it now.  I won't do it regularly but if I am on vacation, it would be nice to have a couple beers for more than 2 days per week without a bad reaction.
3) Will the glycine spike again after I stop cheating?  It did go down after a non-cheat day.
My predictions:
#1- Probably,  #2- 50/50, #3- Doubtful
-Rumpshaker is listed as Doubtful so that means the 1st quarter of the year has been a total loss and I will shut it down if I don't start to improve VERY SOON!

3/19- AM- Cut the glycine dose from 3000 to 1000.  1 Mile at Gold's in 8:45.  It was a struggle but a significant improvement over yesterday's 10:00+ showing.  Drank a Kickstart (contains preservatives) and actually managed to do a hair better with an 8:34.  Not a significant improvement but I didn't expect one.  The good news is that it didn't hurt me.  My prediction appears to be accurate on #1.  Staying on low dose glycine is a MUST!  If I have to stop it, the extreme sensitivity to Whole Food C will kick in with a VENGEANCE!  I intend to be back out this evening.

PM- The answer to question #1 is a DEFINITE YES!  In spite of more cheating this afternoon, I improved to 23:21 for 3 miles (7:47 pace).  MINUS 47 over triple the distance.  The improvement is attributed to clearing of the excess glycine.  The cheating will stop tomorrow and I will face an adrenal spike.  If I face a PABA flare, it will happen on Thursday or Friday.  I figure if I make it a week without a glycine spike, it's stable at 1000.  I can't afford to see it go lower.
Distance=5.0

3/20- AM-  Only had time for a 2 mile quickie but finished in a solid 14:30 (7:15 pace).  The planned 3 miler would have been around 7:25 pace, which is a solid improvement but the adrenal spike is just around the corner.

PM- Planned rest.  Adrenal spike did hit as expected.  My fault for cheating on the caffeine but I was just too frustrated last weekend.  I will work it out so a possible PABA flare won't happen until next week.
Distance=2.0

3/21- Adrenal spike hit hard and was not much better today.  Determined to finish 3 miles no matter how ugly it got.  Finished in 25:52 (8:37 pace).  I should be better tomorrow.
Distance=3.0

3/22- Unplanned rest day.  This is the last day on preservatives and I reached the tipping point today.  MUCH WORSE after drinking a bottle of Gatorade.  Since stopping the probiotics, my tolerance may have ticked up a bit but it is NOT unlimited.  I will probably face a PABA flare on Sunday/Monday so I'm going to say screw it until then.

3/23- Elective rest day.  Feeling slightly better but not good enough for even a semi-quality workout.  I will run little to nothing this weekend.

3/24- 1 mile junk run on Wisteria and felt awful.  Another interesting observation:  If I stop caffeine after 3 days on it, my adrenals will spike.  I already knew that.  What I didn't know is that going back on it will NOT calm things down again.  Bracing myself for the PABA flare that is expected to hit tomorrow evening.  Another lost weekend.  Retirement is coming if I am not better next week.

3/25- AM- The PABA flare hit earlier than expected.  I was awful upon rising this morning so I took the PABA at slightly less than 100 mg.  Vestavia 2 mile in 22:34 (11:17 pace).  'Nuff said.

PM- Repeated the Vestavia 2 mile and my time is down to 18:46 (9:23 pace).  MINUS 1m 54sec so that's off the scale if 99 is the max.  LONG WAY to go.

Weekly summary:
-15 miles on the week.  I will shut down the updates if I relapse again next week. 
Answers to the questions:
#1- YES
#2- NO (perhaps I can handle benzoates more than 2x per week but NOT daily)
#3- TBD but I bet NO and I hope it's NO.

Rave: Travel Vlogs

I spent much of last weekend viewing travel vlogs on YouTube from random countries that I have little to no interest in visiting.  Since the tourism commercials show only the highlights and the most positive light, I prefer to view individual videos in which actual travelers film the scenery and comment on their experiences.  If you would like to view these videos, all you have to do is go on YouTube and search for any country or city then “travel vlog.” Kara and Nate is my favorite such YouTube channel.   Particularly fascinating to me were a couple of cases in which people chose to spend just 2 or 3 days in certain countries for in their words “no particular reason.”  That’s right.  With very little planning, they just booked a flight on the spur of the moment to the capitol city despite knowing very little about the country and almost no idea what to expect.  With no knowledge of the local language, they simply pointed to a random item on a menu in a restaurant and hoped for the best.   Most of these trips ended up being very positive experiences.  Go figure.

Safety/My Worst Experiences:

My wallet was stolen at beach in Jacksonville and I had a close call with a probable robber/mugger in New Orleans.  Both took place in my mid-20s and I have a lot more street smarts and common sense nowadays.  Neither would have happened in my 30s.  Basic common sense goes a long way in staying safe no matter where you are.  Don’t walk alone at night in a part of town that appears to be a bad area.  Make a copy of your ID and passport.  Take 2 credit/debit cards and keep one locked up in your room.  Don’t carry more cash than you can afford to lose on your person and perhaps carry it in your front pockets.  I saw a number of female vloggers who regularly travel solo including Adventurous Kate.  This has done much to ease my fears of travelling alone even to countries in which the culture shock would be significant such as the day trip to Morocco from Spain.  Fortunately, there is an organization called Marathon Tours and Travel, which reserves a block of rooms for runners in many races on my bucket list including Jerusalem and Cape Town.  There is also a planned group itinerary, which can be extended at the end.  Solo travelers can be matched with roommates to save money on lodging.  Travel companions have their pros and cons.  I’d definitely want the company especially in a restaurant or bar but I could miss out on key attractions if my travel partner does not want to go or takes too long to get ready.

Reasons for Bucket List Countries/Others That I Would NEVER Visit:

What I look for is both stunning natural beauty as well as vibrant cities.  History, ancestral ties and lack of a significant language barrier are plusses as well.   I took Spanish in high school and 2 semesters of French in college so I could re-learn some with a little study.  Most young Europeans have some knowledge of English especially in large cities but even feeble attempts to speak the native language are much appreciated by locals.  I was surprised by the beauty of central Asian countries such as Kazakhstan and Kyrgyzstan but because almost nobody speaks English and many roads are in poor condition, it is unlikely that I will visit that part of the world.  Perhaps most importantly, the country must be at peace for quite some time.  ABSOLUTELY NO WAY would I visit any war torn country but the fact that terrible things took place in the fairly recent past does not disqualify a country from a potential visit.  My current city of Birmingham, Alabama still has a bad reputation because of terrible things done to black people in the 1950s-60s.  While I certainly do not downplay it, it is unfair to judge current residents who were not even alive at the time.   Vietnam and Bosnia-Herzegovina have made great strides since the end of their wars while others in the Middle East have gone backwards in the last 50 years.  Also, the country must not be desperately poor and/or ruled by a repressive authoritarian regime.  Good roads and infrastructure are a must if I am to drive.  Kenya/Tanzania could be a little dicey in that regard but as long as I stick to tourist areas, I should be okay.

Lodging:

I’m normally frugal when I’m just passing through a rural, suburban area or a small city.  My usual targets are establishments such as Motel 6 or Super 8.  If I am racing, then if possible, I will want to stay within a mile of the start/finish line so I can simply get up and walk without having to worry about parking.  I will also make an exception and splurge if I am staying in a major city that I do not know well.  In that case, I will pay a little more to stay in the heart of town so I won’t have to fight the traffic or move my car to and from different parking garages.  I’ve never stayed in a hostel before but I would be open to it in the future.  I would have misgivings about sharing a room with a total stranger but I would not mind shared bathroom facilities especially if it would save a significant amount of money.

Transportation:

On most of my US and Canadian road trips, a rental car is a necessity.  Exceptions to the rule would be NYC and DC, where use of the subway is a necessity and you would be well advised to avoid driving in those cities.  Dropping off a car at a different location than the pickup will usually cost you a lot more money and it is usually not allowed to return the car in a different country.  That means a trip from Santiago, Chile to Buenos Aires, Argentina is definitely a bus/train trip.  Most of my destinations should not require a rental car especially if there is a good subway or bus system and/or I am planning to stick to one area.  Exceptions would include beach hopping in Iberia and Australia as well as tours of Iceland, the Mediterranean/Alpine loop and possibly South Africa.  I’d be a little apprehensive about driving abroad and will research safety issues but if I stick mostly to highways, I should be okay.  When possible however, I would opt for Uber or public transportation. 

Regrets:

Most often, my only regret is that I did not have more time to see everything that I wanted.  For this reason, return trips to Los Angeles and Chicago are on my bucket list as well as NYC.  I initially wanted to check off Newfoundland when coming back from Europe but I missed out on Cape Breton on my first trip to Nova Scotia so I'm going back then I will take a ferry.  

 

Essential American Road Trips:

Gulf Coast- Apalachicola to New Orleans via US-90

South Atlantic- Savannah to Charleston via US-17

Smoky Mountains-Straddle the Tennessee/North Carolina border with stops in Knoxville and Gatlinburg.  Check out nearby cities of Asheville, Chattanooga and possibly Nashville and the Blue Ridge Pkwy.

Great Lakes- Door County Wisconsin to the UP of Michigan

Rocky Mountains- Tour Denver and see Pikes Peak and the Rocky Mountain National Park

Teton/Yellowstone- There is an airport in Jackson Hole but it may be cheaper and more scenic to fly into Salt Lake City instead.  I flew to Helena because I was going north to Canada.

So-Cal-Pacific Coast Hwy with stops in San Diego and LA.

Pacific Northwest- Portland, Mt. Hood, Oregon Coast, Mt. Ranier and Seattle

New England- NYC to New Haven via Train then drive along the coast to Boston and Cape Cod.

Training 3/12-3/18

3/12- Gold's 5 in 39:52 (7:58 pace).  MINUS 35.  I'll take it but I'm still not feeling anywhere close to my old self.  Sluggish and sore all the way.  1st half-19:47, 2nd half-20:05.  Did not finish strong.  Had to fight just to maintain pace.  I bet the PABA flare is starting to hit now.  That means tomorrow morning will be ugly but I should improve as the day progresses.  I'm only taking 100 mg.
Distance=5.0

3/13- Back side of the PABA flare went as expected.  Rough morning but did improve in the afternoon.  Jemison 3 mile on a mostly flat route.  Finished in 23:03 (7:41 pace) with a slight negative split.  2 more miles would have resulted in a time just a hair better than yesterday but I'm hoping for a 37:xx tomorrow for 5 miles.  A couple thoughts:  The flare hit 3 days after stopping the probiotics despite drinking a beer on Sunday.  Most likely, that means that I can handle it occasionally.  Second, the PABA flares are requiring much lower doses.  Perhaps, this is the last one.  Doubt it but we'll see.
Distance=3.0

3/14- Gold's 5 in 37:42 (7:32 pace).  MINUS 26.  Splits were 18:47-18:55.  Good start and solid finish and the pace never went above 7:40 in the mid section.  Not bad but I've still got a ways to go.  I won't even allow a glimmer of hope until I am under 36.  Not sure if I'll push it too hard tomorrow but if I do, I want a sub-37.
Distance=5.0

3/15- Not a relapse but this was a let down.  Came through 1 Mile on Lakeshore in 7:04 pretty much spent but did have even splits.  Treated the 2nd mile as a cool down and did not time it.  There are 2 possible explanations.  I did drink beer for the 3rd time in 6 days last night and 2 per week is probably my limit.  2nd- It appears that TMG needs to be reduced or eliminated.  TMG= Trimethyl glycine so that's not a shocker.  I normally take 2 of those suckers but a 3rd today made things worse.  We'll see what happens tomorrow.
Distance=2.0

3/16- AM-Very interesting experiments.  Began with no Ultimate B, Methyl folate OR TMG but the full dose of everything else:
Opened with a 2:57 3 lapper (8:51 pace)
Ultimate B- 2:46 (8:18 pace)  MINUS 33 but not nearly good enough
I clearly still need methylation support.  The 3rd interval was crazy.
It was a 2:25 overall but the first half was done on MF only without TMG and managed only a 1:34 (9:24 pace) so I was worse than the opener.  TMG is clearly still needed but at a lower dose.  Popped a TMG and finished with a 51 second back half (5:06 pace).  If I had been wearing racing flats instead of regular trainers, it would have been even faster.  

Did not have time for further testing but was noticeably worse after taking just half of an additional TMG.  REALLY DON'T FEEL GOOD ABOUT THAT SENSITIVITY!  Got home and tested additional glycine.  What was previously a non-factor turned BAD!  Did not attempt an evening workout.
Distance=1.0
Reaction:
Not a total shock and I kinda saw this coming.  Since probiotics can produce benzoates and the Glycine conjugates them, it follows that my need/tolerance for Glycine has diminished now that I am off the probiotics.  I get the sense that extra TMG is bad even with a reduced glycine dosage but I will try it tomorrow.  If the sensitivity becomes unmanageable, I can switch to SAM-e or Yasko's Methyl Mate.  I would prefer to avoid the latter because it can raise Ferritin.  I hope to stabilize on 1g of TMG.  Group run will probably be rained out.

3/17- Another very interesting interval session.  
Opened with no Glycine or TMG but the full dose of everything else.
500 TMG- 3:22 (10:06 pace)
1000 TMG- 2:52 (8:36 pace) MINUS 90
1500 TMG- 3:04 (9:12 pace) PLUS 36
  1000 is clearly the sweet spot with the TMG regardless of the Glycine dose, which was 0 for each interval.  Now, when you add the glycine:
1000 Glycine- 2:35 (7:45 pace)  MINUS 87
2000 Glycine- 2:05 (6:15 pace)  MINUS 90
3000 Glycine- 1:54 (5:42 pace)  MINUS 33
4000 Glycine- -2:06 (6:18 pace) PLUS 36
-The sweet spot is 1000 TMG and 3000 Glycine.  It is possible, however unlikely. that the Glycine dose must be 5000 if I take less TMG.  That will be confirmed tomorrow.  AFTER the workout.
Distance=2.0 

3/18- Took the sweet spot that I found yesterday and it has turned sour already.  Glycine dose is trending down rapidly.  If it evolves into a complete intolerance, I am dead.  Took 3 today and it will be just 1 tomorrow.  With nothing to lose, I am going to test the tolerance to preservatives now that I am off the probiotics.  I knew it would suck before I started but forced 1 Mile on Lakeshore in a time over 10 minutes.  A trace of extra glycine made it "WORSER" so I confirmed the culprit.
Distance=1.0

-19 miles on the week

Possible European Road Trips

My friend Cheryl from work has encouraged me to join the Century Club, which currently has just over 1,000 members who have visited at least 100 different countries.  It is highly unlikely that I will achieve this but if I were to include any semi-autonomous regions within the countries, it might be do-able.  I've already got 49 U.S states, 7 Canadian provinces and soon to be 6 foreign countries down after my Texas/Mexico trip next month.  Let's suppose I visit the United Kingdom and stop in Scotland and England.  That counts as 2.  In Australia, Queensland, Victoria and New South Wales could count as 3.  In Europe, it is quite possible to visit several countries all within a single day.  Here are some examples:

United Kingdom- My paternal grandmother was born and raised near Glasgow, Scotland.  Glasgow to London is only 6 hours by car.  In this case, I would probably fly to Edinburgh, ride to Glasgow and take to tube down to London with a stop in Birmingham just for laughs.  From London, I can break up the trip back with a stop in NewFoundland, Canada.  Add 3 for this one.


Northwest Europe- Amsterdam in the Netherlands is a common travel hub.  From there, you can add 3 more countries within just 4 hours by picking up Belgium and Luxembourg with an obligatory stop in Brussels.


Iberia- I've been to Barcelona on a Mediterranean cruise but I was so wiped out from jet lag that I could not properly enjoy it.  Spain and Portugal have by far the best surf in Europe as well as beautiful beaches with amazing rock formations.  The best time of the year to go would probably be in early Fall, at a time when 6 foot waves are the norm and the water is still decently warm.  I could fly into Lisbon, Portugal and drive 7 hours to Valencia, Spain on the other side of the peninsula with a stop halfway in Madrid.  There is also an option to take a ferry for a day trip to Morocco.




Germany/Poland- I initially said that I would simply take a train for a day trip to Poznan, Poland after my race in Berlin.  I found out through Ancestry that my Polish roots can be traced back to the Krakow area in the southeastern part of the country.  That being the case, I'd want to take a bus to Krakow then rent a car from there.  The nearby Tatras Mountains look amazing and there are some beautiful hikes with mountain lakes that rival Banff and Yoho National Park in Canada.  I'll try not to bust my dupa on those hikes.  LOL.  The Tatras extend into Slovakia so why not add another country?  This trip would cover 70% of my ancestry.

Mediterranean/Alpine- This one could be the best of all.  There's usually not much surf on the Mediterranean coast but the water is beautiful and climate is warm and sunny.  What I would like to do is fly into Nice, France and make a loop.  Round trip airfare is less than $1,000 from Atlanta.  Though I'd want to make several stops, I could drive all the way to Croatia in less than 8 hours.  Possible stops along the way could include Monaco, Genoa and possibly either Milan or Pisa/Florence on the way.  From Croatia, it's roughly 8 hours to Zurich going through the Alps, which is some of the most picturesque scenery in the world.  Innsbruck is a must see.  From Zurich, it's another 6 back to Nice.  Countries would include France (repeat), Monaco, Italy (repeat), Slovenia, Croatia, Austria, Lichtenstein and Switzerland.  If any readers from France have anything to add, I'd appreciate it.

Training 3/5-3/11

Starting today, if a pill is not essential for me to function, I won't take it and will not experiment anymore no matter what.  3 weeks until Rumpshaker and it's do or die with this formula.

3/5- AM- 3 miles at Gold's in a robust 28:33 (9:31 pace).  This is MINUS 21 compared to yesterday.  Relatively even pace with late rally.  I've been preservative free since Friday but the Berberine could still cause a PABA flare.  HR-136, Cadence-172.  I will probably be back out this evening.

PM- Repeated the 3 mile at the same location.  Time was down to 25:47 (8:36 pace).  MINUS 55.  Even pace and felt significantly better overall than the morning session.  No big deal though.  I've seen this movie hundreds of times.  Will improvement continue or will I be knocked out for good by another relapse?  Tomorrow should be sub-Mendoza but Wednesday could be dicey with the possibility of a PABA flare.  HR-147, Cadence-172.
Grade:D/1 credit/distance=6.0

3/6- Gold's 5 in 38:50 (7:46 pace).  MINUS 50 with 2 extra miles.  Not even close to enough to get excited and I'm still in danger of a PABA flare tomorrow.  Good start, held my own in the mid section then did not need a kick to break 39.  1st half-19:20, 2nd half-19:30.  I'll take it.  HR- 155, Cadence-178.  I'll shoot for 160/180 tomorrow.
Grade:B/1 credit/distance=5.0

3/7- No surprise.  The PABA flare did hit today and hit HARD.  Coaxed 1 mile then called it quits.  I've not consumed any benzoates since Friday but the Berberine and possibly the B-5 produce them so the flare hits 3 days after quitting the Berberine.
No grade/distance=1.0

3/8- AM- Double dip relapse on the back side of the PABA flare.  It will take a couple days for it to clear out.  3 miles in 26:24 (8:48 pace) with a slight negative split.  I'll shoot for the Mendoza line this evening.  I'm not drinking any beer until after Rumpshaker.  I can probably get away with it once or twice a week but I am not going to chance it.  HR-135, Cadence-178.  Again, I was going almost all out but as evidenced by the low HR, the top and middle gears were not accessible.

PM- Gold's 3 and my time is down to 23:21 (7:47 pace) MINUS 61.  Even pace and no real complaints but again, this was about as fast as I could go today.  Massive improvement over the morning session in spite of drinking an organic energy drink today.  Today, it probably helped a bit because it boosted my HR to 155.  This proves once and for all that sugar and caffeine are not and never were the problem when used in moderation.  It is the benzoates that I cannot tolerate and must go through withdrawal upon stopping them.  Am I in the clear now?  Doubt it but we shall see.
Grade:C/1 credit/distance=6.0

3/9- Unplanned rest day.  Syntol Probiotics are the culprit this time.  I don't feel so bad about this latest revolting development because I really should have seen it coming.  First, the anti-microbe supp turned bad on me then the Berberine so this should not be a surprise.  The probiotics are not essential for me to function and have not been for quite some time.  Apparently, they produce benzoates so I am at risk of another PABA flare in 3 days.

3/10- AM-Extremely feeble attempt to run.  1 mile in 10:40 on Wisteria.  Probably no better than a 10:20 on a track.  I'll try again this afternoon and will likely be in the 9s by then.  HR-134, Cadence-168.

PM- 2 miles at Gold's and my time is already down to 17:28 (8:44 pace).  HR-145, Cadence-174.  Tomorrow, I hope to go semi-long even if the pace is crap.  By the evening, I may be able to do that.
Distance=3.0

3/11- 5 miles in 42:47 (8:33 pace).  MINUS 11 with 3 additional miles.  I'll take it but I was hoping for a little better.  I did have something left at the end, which is a good sign.  HR-151, Cadence-174.  I could face a PABA flare tomorrow or Tuesday.
Distance=5.0

-26 miles on the week.