I'd like to double again in New England and knock out those states in fewer trips but I've got to face the facts: I am simply not in shape to run 13.1 miles on back to back days no matter how slow the pace. That seems unlikely to change at least in the near term. 12 states to go:
Iowa- This is the next one. The race is called the Kewash race in the town of Washington, just south of Iowa City. I'm stopping in St. Louis, Chicago and Springfield.
Rhode Island- I'd like to double here with Connecticut but that's not happening. I suppose that I could do one 7 day trip on back to back weekends or a pair of 2-3 day trips. I'm going with the latter option. I've not been to Providence so I'll fly up and back within 2 days and won't have to rent a car.
Washington- Seattle RNR. This will be an epic trip to Vancouver, BC, the Oregon coast and Mt. Ranier NP.
Connecticut- There is a free entry race in August in the coastal town of New London. I'll fly to Boston, maybe hit Fenway Park, then race. After that, I will spend a day on the beach.
New Jersey- Another one and done. Fly to Newark, take Uber. Race in Jersey City. Leave. I may be able to swing a trip to visit my parents to break up the trip home.
Maine- There are several in Bar Harbor and that's good because that's plenty for a stand alone trip. I could see Acadia NP and nearby Quebec City.
New Hampshire- In another change, the current pick is the NH-VT Covered Bridge race in June. As the name implies, half the race is in Vermont but that still counts for NH because it starts and finishes in the state. The race is right on the Canadian border so I'll fly to Burlington, VT and go to Montreal and Ottawa. In Burlington, Lake Champlain is really nice with views of the Adirondacks.
Maryland- Salisbury is my top pick but if there is a conflict, I'd be fine with Ocean City. Either way, I fly into Philly and drive down the Delmarva peninsula then come back through Virginia and the Chesapeake Bay.
Utah- There are 3 options in Cottonwood just south of Salt Lake City. I'd opt for late-Spring or early Summer so I can see Twin Falls, Idaho at its peak (Niagara of the West). From there, I will see Moab and Bryce Canyon.
Minnesota- Tried to do this last year but the distance was cut short due to heat and humidity. Don't think I can count it. Fly to Fargo. Race in Fergus Falls. Go to Winnipeg, Manitoba.
South Dakota- Spearfish Canyon. See Mt. Rushmore, Badlands NP and Regina, Saskatchewan.
Hawaii- #50. The race is in November in Honolulu.
Saturday, March 30, 2019
Monday, March 25, 2019
Training 3/25-3/31
3/25- Planned rest day. Got back home at 10:45 PM last night and took off work in the morning. I have some interesting ideas going forward and I'll post about it shortly. Still not sure what to make of the race. I'm somewhat encouraged that I held it together for 10 miles but dying THAT badly in the last 5K going downhill is clearly abnormal. My pace instantly slowed by 3 minutes and that's never happened to me in a race before. It has in workouts but if the meltdown happens, it's always been within the first 5 miles. Let's hope for better in 4 weeks time in Iowa.
3/26- AM. Opener with NO pills at all. Not even Mag or Sarcosine last night. Managed a 2:23 (7:09 pace) on tired legs. Just 1 second slower than last time, which was done on all pills except for DIM and Maca. With a stacked deck, I improved to 2:10 (6:30 pace) MINUS 39. Added a 1 lap cool. Yes, that is a significant gain but not the night/day difference that I have come to expect. That is EXCELLENT news. I want to see gains because I know the pills are working but knowing that I can get by for at least a day without them is YUGE! Let's hope the moving targets and extreme reactions are gone FOREVER! I won't celebrate too soon. This was only a 480 meter trial. I doubt that I could hold a respectable pace for 2-3 miles without pills. Even with a stacked deck, 10 miles is my limit.
PM- Just want to ease back in as my legs remain very sore. 2 mile junk run on Lakeshore with no watch. Tomorrow, I will see how long I can hold a respectable pace without pills. I predict that I will start off reasonably well then fade suddenly after about 1.5-2 miles but the DIM will lead to a resurgence and allow me to go longer.
Distance=3.0
3/27- 2.5 miler on Lakeshore in the morning. First 2 miles were without pills in 16:38 (8:19 pace). It was run at standard effort. Did not feel good by any stretch of the imagination but I kept expecting a meltdown to come any minute. It never happened. I was 8:17 at the Mile mark and though the 2nd mile caused a bit more strain, I was quite surprised to see an 8:21 split. Took a short rest and got a definite boost on DIM. Ran the next half mile in 3:35 (7:10 pace). This seems like a TON better but it was only a quarter of the distance and I did turn up the effort a bit. If I had repeated yesterday's AM intervals, I bet the results would have been similar. That's it for today. It won't be tomorrow but I want to see if I can make it 5 miles without pills. If I can do that, I'll bet that I've improved to the point in which I can go beyond 10 with them and should get a sub-2 in Iowa.
Distance=2.5
3/28- Canterbury 3.5 miler with no watch. Soreness has diminished from the race so it's time to get serious again. Easy effort and low key affair. We'll see how I do without pills tomorrow.
Distance=3.5
3/29- Lakeshore 4 with NO pills in 34:20 (8:35 pace). Pleased with this one. Negative split too. Back half was 16:48, which is only 10 ticks slower than last time, which was stand alone 2 mile. This one felt easier too and I never got the premonition that the meltdown was just around the corner. I'll try to get to 6.5 next week and have little doubt that I can do it. If so, I'm sure I can do 13 with pills and should expect a sub-2.
Distance=4.0
3/30- FAILED long run. Collapsed after 3 then slow jogged 1 mile before the walk of shame. The culprit was Selenium, which is a new pill. I tried it because it is a strong Arsenic antagonist. Is it detox or intolerance? I'm betting that it is detox. If so, I am NEARLY CERTAIN that Arsenic has been the primary problem for all these years. Yes, Lead and Mercury are likely in play as well but it is Arsenic that caused all that sensitivity.
Distance=4.0
Update:
Felt somewhat better after a couple trips to the toilet. I'm nearly certain that it is detox. I predict that I'll have to go very slow early then the demand will shoot up then stabilize.
3/31- Junk intervals. 5x480 at Montreat plus a cool down lap. Opened with all the pills, including DIM, but no Selenium.
Opener- 3:15 (9:45 pace)
Trace of Se- 2:55 (8:45 pace). MINUS 60
1 pill- 2:41 (8:03 pace). MINUS 42
2 pills- 2:32 (7:36 pace) MINUS 27
4 pills- 2:27 (7:21 pace) MINUS 15
In another about face, Selenium wasn't tolerated yesterday but it has become necessary today. That's actually a fairly common occurrence. Once I set the detox in motion, I've got to continue with it. The gap between the opener and the stacked deck is a staggering 2:24 per mile but most of the gains came on the first pill. I may eventually demand more Se but the gap will eventually close as it did with the DIM. Bring on the detox! Arsenic is deadly and must be eliminated.
PM- Energy was fading in the afternoon and as I suspected, more Selenium was needed.
Slipped to a 2:44 on the next lap (8:12 pace). PLUS 51 then popped 2 more pills and was all the way down to a 2:19 (6:57 pace) MINUS 75. Added a cool. The gap between the floor and the ceiling is now a massive 2:48. Now, let's see that come down starting tomorrow.
Distance=3.0
-Measly 20 miles on the week but I am up to 303 on the year so I am on pace for 1212.
3/26- AM. Opener with NO pills at all. Not even Mag or Sarcosine last night. Managed a 2:23 (7:09 pace) on tired legs. Just 1 second slower than last time, which was done on all pills except for DIM and Maca. With a stacked deck, I improved to 2:10 (6:30 pace) MINUS 39. Added a 1 lap cool. Yes, that is a significant gain but not the night/day difference that I have come to expect. That is EXCELLENT news. I want to see gains because I know the pills are working but knowing that I can get by for at least a day without them is YUGE! Let's hope the moving targets and extreme reactions are gone FOREVER! I won't celebrate too soon. This was only a 480 meter trial. I doubt that I could hold a respectable pace for 2-3 miles without pills. Even with a stacked deck, 10 miles is my limit.
PM- Just want to ease back in as my legs remain very sore. 2 mile junk run on Lakeshore with no watch. Tomorrow, I will see how long I can hold a respectable pace without pills. I predict that I will start off reasonably well then fade suddenly after about 1.5-2 miles but the DIM will lead to a resurgence and allow me to go longer.
Distance=3.0
3/27- 2.5 miler on Lakeshore in the morning. First 2 miles were without pills in 16:38 (8:19 pace). It was run at standard effort. Did not feel good by any stretch of the imagination but I kept expecting a meltdown to come any minute. It never happened. I was 8:17 at the Mile mark and though the 2nd mile caused a bit more strain, I was quite surprised to see an 8:21 split. Took a short rest and got a definite boost on DIM. Ran the next half mile in 3:35 (7:10 pace). This seems like a TON better but it was only a quarter of the distance and I did turn up the effort a bit. If I had repeated yesterday's AM intervals, I bet the results would have been similar. That's it for today. It won't be tomorrow but I want to see if I can make it 5 miles without pills. If I can do that, I'll bet that I've improved to the point in which I can go beyond 10 with them and should get a sub-2 in Iowa.
Distance=2.5
3/28- Canterbury 3.5 miler with no watch. Soreness has diminished from the race so it's time to get serious again. Easy effort and low key affair. We'll see how I do without pills tomorrow.
Distance=3.5
3/29- Lakeshore 4 with NO pills in 34:20 (8:35 pace). Pleased with this one. Negative split too. Back half was 16:48, which is only 10 ticks slower than last time, which was stand alone 2 mile. This one felt easier too and I never got the premonition that the meltdown was just around the corner. I'll try to get to 6.5 next week and have little doubt that I can do it. If so, I'm sure I can do 13 with pills and should expect a sub-2.
Distance=4.0
3/30- FAILED long run. Collapsed after 3 then slow jogged 1 mile before the walk of shame. The culprit was Selenium, which is a new pill. I tried it because it is a strong Arsenic antagonist. Is it detox or intolerance? I'm betting that it is detox. If so, I am NEARLY CERTAIN that Arsenic has been the primary problem for all these years. Yes, Lead and Mercury are likely in play as well but it is Arsenic that caused all that sensitivity.
Distance=4.0
Update:
Felt somewhat better after a couple trips to the toilet. I'm nearly certain that it is detox. I predict that I'll have to go very slow early then the demand will shoot up then stabilize.
3/31- Junk intervals. 5x480 at Montreat plus a cool down lap. Opened with all the pills, including DIM, but no Selenium.
Opener- 3:15 (9:45 pace)
Trace of Se- 2:55 (8:45 pace). MINUS 60
1 pill- 2:41 (8:03 pace). MINUS 42
2 pills- 2:32 (7:36 pace) MINUS 27
4 pills- 2:27 (7:21 pace) MINUS 15
In another about face, Selenium wasn't tolerated yesterday but it has become necessary today. That's actually a fairly common occurrence. Once I set the detox in motion, I've got to continue with it. The gap between the opener and the stacked deck is a staggering 2:24 per mile but most of the gains came on the first pill. I may eventually demand more Se but the gap will eventually close as it did with the DIM. Bring on the detox! Arsenic is deadly and must be eliminated.
PM- Energy was fading in the afternoon and as I suspected, more Selenium was needed.
Slipped to a 2:44 on the next lap (8:12 pace). PLUS 51 then popped 2 more pills and was all the way down to a 2:19 (6:57 pace) MINUS 75. Added a cool. The gap between the floor and the ceiling is now a massive 2:48. Now, let's see that come down starting tomorrow.
Distance=3.0
-Measly 20 miles on the week but I am up to 303 on the year so I am on pace for 1212.
Caesar Rodney/Philadelphia Trip Report
No issues on the direct flight from Birmingham to Philadelphia. I landed around 2 PM and picked up my rental car, which was a Chevrolet Malibu. First stop was the Philadelphia Museum of Art, which is about 20 minutes from the airport. I wasn't interested in the museum at all. I was there to pay tribute to one of my longtime heroes, Rocky Balboa. Who cares if he's fictional? I stood on his footprints and snapped a picture of his statue and the view from the top then gingerly ran up the stairs while protecting my sore knees.
From there, I picked up Market Street to the Liberty Bell and Independence Hall, where the Declaration of Independence was actually signed. I did get to see the Liberty Bell and tried to get advance tickets to see Independence Hall but unfortunately, tickets are only sold on the same day and on a first come first serve basis. The Ranger told me that it is usually sold out before noon. My parents know the offensive adjective that I use to describe policies like this one but I won't repeat it on this blog. There was no way that I could get back to Philadelphia in time after tomorrow's race. I ended up taking a stroll through Market Street and a short drive on Broad Street. Dinner was a pretty good roast beef sandwich at a local tavern.
It was now time to head south on I-95 to Delaware for the race in Wilmington. I took a 20 minute detour through New Jersey for no particular reason. Yes, I've been to both New Jersey and Delaware before but not in the last 15 years. Though just across the river from south Philly, this area was flat and rural. I didn't see a store until I was within about 4 miles of the 295 bridge to Delaware. At any rate, I arrived in Wilmington just after twilight and settled in to my hotel, which was less than 1 mile from the Start/Finish Line.
The race didn't start until 9:30 AM, which I liked because it enabled me to sleep in a bit. The day dawned clear and quite chilly but warmed up nicely by mid-morning. I was fine in a long tech with shorts. Running with an iffy knee and highly toxic metals being dumped from my organs into my tissues, I had no time goal. I just wanted to finish and expected it to be a death march. I nearly downgraded to the 5K but decided to chance it in the half marathon.
Delaware may be mostly flat but this course was a challenge. After an all downhill first mile, which passed comfortably in 8:13, the course was nearly dead flat for the next 4 miles. From the elevation chart, it appeared that Miles 5-8 would be tough (200 ft elevation gain) then it went back downhill before a mean climb just before the finish. Mile 2 was nearly as fast and I knew I could not hold it so I wisely backed in down. The next 4 miles were all in the 8:45 range and I passed the halfway point around 56:20, well on track for a sub-2 hour finish even with the hills ahead.
It turned out the elevation chart was deceptive. Mile 5 was flat. 6 had a gradual hill followed by a long steady decline that gave back most of the previous elevation gain. 7 and 8 were all uphill and it was a fairly significant grade so most of the 200 feet of gain came in less than 2 miles. I thought the hills were over after Mile 8 but it flattened out then turned back uphill in Mile 9 and 10. My pace faded to the 9:30 range but I was keeping up with my pack and was still under 90 at 10 miles. Normally, if I can make it 5 miles in relative comfort, I most likely finish respectably. For whatever reason, I suffered my worst meltdown ever from that point on and the downhill did nothing to increase my pace. The crash was as sudden as it was complete. I had to walk/ very slow jog it in but I finished. The knee held up okay. I simply ran out of energy. 40 race states. 38 official half marathon states. The only thing that may have saved me was if I carried extra DIM. Since my system demanded more of it, I was untested beyond 4 miles.
I checked out of my hotel then headed back up 95 to Philadelphia. I took a short walk on a riverside trail, which is popular with the running community and captured some nice shots of the city skyline. Eventually, I made it back to Market Street with about 2 hours to tour before I would have to leave for the airport. My choices were a 57 story observation deck or the Ben Franklin museum. Since I just saw some nice skyline views by the river, I opted for the Franklin museum. It was small but quite interesting. Driving back through the city was somewhat stressful with detours and construction but I made it back to the airport in plenty of time. The return trip also went without a hitch.
 |
| Rocky Steps |
From there, I picked up Market Street to the Liberty Bell and Independence Hall, where the Declaration of Independence was actually signed. I did get to see the Liberty Bell and tried to get advance tickets to see Independence Hall but unfortunately, tickets are only sold on the same day and on a first come first serve basis. The Ranger told me that it is usually sold out before noon. My parents know the offensive adjective that I use to describe policies like this one but I won't repeat it on this blog. There was no way that I could get back to Philadelphia in time after tomorrow's race. I ended up taking a stroll through Market Street and a short drive on Broad Street. Dinner was a pretty good roast beef sandwich at a local tavern.
 |
| Independence Hall |
It was now time to head south on I-95 to Delaware for the race in Wilmington. I took a 20 minute detour through New Jersey for no particular reason. Yes, I've been to both New Jersey and Delaware before but not in the last 15 years. Though just across the river from south Philly, this area was flat and rural. I didn't see a store until I was within about 4 miles of the 295 bridge to Delaware. At any rate, I arrived in Wilmington just after twilight and settled in to my hotel, which was less than 1 mile from the Start/Finish Line.
The race didn't start until 9:30 AM, which I liked because it enabled me to sleep in a bit. The day dawned clear and quite chilly but warmed up nicely by mid-morning. I was fine in a long tech with shorts. Running with an iffy knee and highly toxic metals being dumped from my organs into my tissues, I had no time goal. I just wanted to finish and expected it to be a death march. I nearly downgraded to the 5K but decided to chance it in the half marathon.
 |
| Caesar Rodney |
Delaware may be mostly flat but this course was a challenge. After an all downhill first mile, which passed comfortably in 8:13, the course was nearly dead flat for the next 4 miles. From the elevation chart, it appeared that Miles 5-8 would be tough (200 ft elevation gain) then it went back downhill before a mean climb just before the finish. Mile 2 was nearly as fast and I knew I could not hold it so I wisely backed in down. The next 4 miles were all in the 8:45 range and I passed the halfway point around 56:20, well on track for a sub-2 hour finish even with the hills ahead.
It turned out the elevation chart was deceptive. Mile 5 was flat. 6 had a gradual hill followed by a long steady decline that gave back most of the previous elevation gain. 7 and 8 were all uphill and it was a fairly significant grade so most of the 200 feet of gain came in less than 2 miles. I thought the hills were over after Mile 8 but it flattened out then turned back uphill in Mile 9 and 10. My pace faded to the 9:30 range but I was keeping up with my pack and was still under 90 at 10 miles. Normally, if I can make it 5 miles in relative comfort, I most likely finish respectably. For whatever reason, I suffered my worst meltdown ever from that point on and the downhill did nothing to increase my pace. The crash was as sudden as it was complete. I had to walk/ very slow jog it in but I finished. The knee held up okay. I simply ran out of energy. 40 race states. 38 official half marathon states. The only thing that may have saved me was if I carried extra DIM. Since my system demanded more of it, I was untested beyond 4 miles.
I checked out of my hotel then headed back up 95 to Philadelphia. I took a short walk on a riverside trail, which is popular with the running community and captured some nice shots of the city skyline. Eventually, I made it back to Market Street with about 2 hours to tour before I would have to leave for the airport. My choices were a 57 story observation deck or the Ben Franklin museum. Since I just saw some nice skyline views by the river, I opted for the Franklin museum. It was small but quite interesting. Driving back through the city was somewhat stressful with detours and construction but I made it back to the airport in plenty of time. The return trip also went without a hitch.
 |
| Franklin |
 |
| Philadelphia |
Tuesday, March 19, 2019
Training 3/18-3/24- Race Week
3/18- The adrenal suppressants were not the answer. Just wanted a junk run and did the Montreat Mile in 8:41. Slight negative split this time but I did up the effort on the last lap. Good news is that my knee is better today. I am able to walk normally up and down stairs now. Last week, I had to take the elevator at work.
Distance=1.0
3/19- Gold's 2 in 19:30 (9:45 pace). This time, I actually got WORSE on the back half and bailed on a planned 3 miler. I have realized that my demand for DIM has RISEN significantly. Though I did not run this evening, I did feel better after taking extra DIM. That could be good news in the long run. The more DIM or Maca that I need/tolerate, the faster the toxins come out. Last week, I got no significant benefit above 300 mg. Now, I will need a LOT more.
Distance=2.0
UPDATE:
This one is BIG. I learned today that it is ARSENIC that can really wreak havoc on those enzymes. Again, I don't know for sure and I'll bet that lead and/or mercury are also in play. However, I am NEARLY CERTAIN that it was arsenic that caused all those nasty reactions to seemingly benign supplements. Don't worry. Chronic low level exposure will not kill me but it does make sense that something SEVERELY toxic was in play. It may take 2 years to get it all out but again, I do expect that over the course of several months, improvement will become evident.
3/20- More experiments. Began with all the usual pills except for the DIM and Maca
Opener-2:28 (9:52 pace)
150 DIM + Maca- 2:14.5 (8:58 pace) MINUS 54
300 DIM- 2:05.4 (8:22 pace) MINUS 36
600 DIM- 1:52.7 (7:30 pace) MINUS 52 (26/pill)
900 DIM- 1:51.0 (7:24 pace) MINUS 6 (3/pill)
Added a 3/4 mile cool down at glacial pace.
Distance=2.0
Reaction:
Let's take a deeper look inside the numbers and compare it with last week. Last week, I could not run AT ALL without DIM. Hell, I could not even walk normally. Going from 150 to 300 dropped me from a 2:52 to a 2:27 but loading on it got me no lower than a 2:24. Today, I was a much less horrible 2:14 on 150. I improved much less on 300 but was still a lot better off (2:27 vs 2:05). That's nearly 90 seconds per mile. Unlike last time, I got benefits beyond 300. Though I did not run on 450, I believe 600 vs 450 would have been a fairly significant difference. There was not a significant change on 900 vs 600 but I did NOT get any worse. That's good news.
In the future, I fully expect that my best times will continue to come down though I may require more and more DIM to do it. I'm also encouraged that the effect of a single pill was not as great as it was last week. I gained 2:22 from 0 to 600 (4 pills) compared to a gain of 1:40 from 150 to 300 last week (1 pill). I hope to see better and better openers and less and less effects from the pills with the ultimate goal being preventative maintenance with negligible effects from a day's dosage.
3/21- AM- Showed promise with a 2:39 opener on Montreat (7:57 pace) plus a 2 lap cool. That's a MASSIVE improvement over yesterday and done WITHOUT DIM. This time, I lost energy in the afternoon.
PM- Managed just 2 miles on Jemison in 17:42 (8:51 pace) with bad splits too. 1st half-8:35, 2nd half-9:06 despite the slight downgrade on the back half. I didn't expect to match yesterday's improvement from taking DIM but wasn't expecting this either.
Distance=3.0
3/22-AM- Even better on the opener. Time was all the way down to 2:28 (7:24 pace) but this time I had no time for more.
PM- Once again, the energy faded in the afternoon. That's the opposite of the recent trend. However, the DIM is NOT the culprit as I feared. Did another 2x1 lap at Montreat.
600 DIM- 2:38 (7:54 pace) PLUS 30
750 DIM- 2:34 (7:42 pace) MINUS 12
Slightly BETTER with extra DIM. Not sure what is causing the afternoon slumps but at least the race is in the morning.
Distance=1.0
3/23- AM- Opener with all usual pills except for DIM and Maca- Time was all the way down to 2:22 (7:06 pace) with hills. On 600 DIM + Maca- I improved to 2:07 (6:21 pace). MINUS 45. Added a cool.
EXACTLY WHAT I WANT TO SEE!!!
I am feeling better and better without the DIM. With it, I am still improving significantly but the gaps are getting to be less and less. I'm betting that even with no pills at all, I am within 60/mile of what I can do with a stacked deck at least at shorter distances. The threshold for significance is 10/mile so I still have a ways to go. Time to catch a flight to Philadelphia. The only goal tomorrow is to FINISH
Distance=1.0
3/24- Well, I finished. Passed 10 miles in 89:xx, on pace for a 1:57-1:58. I am not going to comment on the last 5K.
Distance=13.0
-23 miles on the week. YTD: 283.
Distance=1.0
3/19- Gold's 2 in 19:30 (9:45 pace). This time, I actually got WORSE on the back half and bailed on a planned 3 miler. I have realized that my demand for DIM has RISEN significantly. Though I did not run this evening, I did feel better after taking extra DIM. That could be good news in the long run. The more DIM or Maca that I need/tolerate, the faster the toxins come out. Last week, I got no significant benefit above 300 mg. Now, I will need a LOT more.
Distance=2.0
UPDATE:
This one is BIG. I learned today that it is ARSENIC that can really wreak havoc on those enzymes. Again, I don't know for sure and I'll bet that lead and/or mercury are also in play. However, I am NEARLY CERTAIN that it was arsenic that caused all those nasty reactions to seemingly benign supplements. Don't worry. Chronic low level exposure will not kill me but it does make sense that something SEVERELY toxic was in play. It may take 2 years to get it all out but again, I do expect that over the course of several months, improvement will become evident.
3/20- More experiments. Began with all the usual pills except for the DIM and Maca
Opener-2:28 (9:52 pace)
150 DIM + Maca- 2:14.5 (8:58 pace) MINUS 54
300 DIM- 2:05.4 (8:22 pace) MINUS 36
600 DIM- 1:52.7 (7:30 pace) MINUS 52 (26/pill)
900 DIM- 1:51.0 (7:24 pace) MINUS 6 (3/pill)
Added a 3/4 mile cool down at glacial pace.
Distance=2.0
Reaction:
Let's take a deeper look inside the numbers and compare it with last week. Last week, I could not run AT ALL without DIM. Hell, I could not even walk normally. Going from 150 to 300 dropped me from a 2:52 to a 2:27 but loading on it got me no lower than a 2:24. Today, I was a much less horrible 2:14 on 150. I improved much less on 300 but was still a lot better off (2:27 vs 2:05). That's nearly 90 seconds per mile. Unlike last time, I got benefits beyond 300. Though I did not run on 450, I believe 600 vs 450 would have been a fairly significant difference. There was not a significant change on 900 vs 600 but I did NOT get any worse. That's good news.
In the future, I fully expect that my best times will continue to come down though I may require more and more DIM to do it. I'm also encouraged that the effect of a single pill was not as great as it was last week. I gained 2:22 from 0 to 600 (4 pills) compared to a gain of 1:40 from 150 to 300 last week (1 pill). I hope to see better and better openers and less and less effects from the pills with the ultimate goal being preventative maintenance with negligible effects from a day's dosage.
3/21- AM- Showed promise with a 2:39 opener on Montreat (7:57 pace) plus a 2 lap cool. That's a MASSIVE improvement over yesterday and done WITHOUT DIM. This time, I lost energy in the afternoon.
PM- Managed just 2 miles on Jemison in 17:42 (8:51 pace) with bad splits too. 1st half-8:35, 2nd half-9:06 despite the slight downgrade on the back half. I didn't expect to match yesterday's improvement from taking DIM but wasn't expecting this either.
Distance=3.0
3/22-AM- Even better on the opener. Time was all the way down to 2:28 (7:24 pace) but this time I had no time for more.
PM- Once again, the energy faded in the afternoon. That's the opposite of the recent trend. However, the DIM is NOT the culprit as I feared. Did another 2x1 lap at Montreat.
600 DIM- 2:38 (7:54 pace) PLUS 30
750 DIM- 2:34 (7:42 pace) MINUS 12
Slightly BETTER with extra DIM. Not sure what is causing the afternoon slumps but at least the race is in the morning.
Distance=1.0
3/23- AM- Opener with all usual pills except for DIM and Maca- Time was all the way down to 2:22 (7:06 pace) with hills. On 600 DIM + Maca- I improved to 2:07 (6:21 pace). MINUS 45. Added a cool.
EXACTLY WHAT I WANT TO SEE!!!
I am feeling better and better without the DIM. With it, I am still improving significantly but the gaps are getting to be less and less. I'm betting that even with no pills at all, I am within 60/mile of what I can do with a stacked deck at least at shorter distances. The threshold for significance is 10/mile so I still have a ways to go. Time to catch a flight to Philadelphia. The only goal tomorrow is to FINISH
Distance=1.0
3/24- Well, I finished. Passed 10 miles in 89:xx, on pace for a 1:57-1:58. I am not going to comment on the last 5K.
Distance=13.0
-23 miles on the week. YTD: 283.
Monday, March 11, 2019
Detoxing with DIM and Maca
Although I was very inconsistent in 2014, I was still capable of delivering a fast time if I had all the pills working for me. In fact, I actually scored an unofficial PR in the 5K at 19:09. 6 months later, I had fallen off a cliff and my best days were more like 22:xx for 5K. That is NOT normal aging. You don't wake up one day in your mid-30 or even your early 50s and suddenly feel awful. Many days, I was unable to run at all. Symptoms are similar to a low grade flu (minus the fever and congestion) at least to some degree every day. Abnormal sensitivity to supplements has been there since I started the protocol way back in 2006 but until about 2013, it was manageable. A single missed pill was noticeable but rarely made a huge difference. For the better part of the last 6 years, I tried in vain to find the source of the sensitivity.
I now believe that my organs have been burdened by toxic metals for more than a decade. In our environment, exposure to low levels of toxins is unavoidable. Because I have key enzymes that are defective, I cannot eliminate the toxins as well as others. My body responded by storing them in organs to minimize the damage, which allowed me to perform when my formula was right. The toxic buildup continued but up until 2015, the burden was not enough to be insurmountable with the right formula. Though it SUCKED to be shooting at moving targets, I took solace in the fact that I still had some good days. Once I crossed the line to the point that where the organ damage was too much to overcome, my performances cratered and no formula could be found that resulted in any sustained improvement. It was around the time that my running fell off that the horizontal ridges appeared on my thumb nails. That's a tell tale sign of organ damage due to toxic metals.
What are the toxic metals?
I won't know for sure until I do a hair test but the smart money is on aluminum, lead, mercury, cadmium and maybe even a small amount of arsenic. That's pretty nasty stuff but it does explain my symptoms. Something "nasty" MUST have been going on to explain my symptoms. One of my doctors told me that he had NEVER seen a patient react as badly to seemingly harmless pills as I have.
How does DIM and Maca work?
They are synergistic. I believe the Maca provides the enzyme support to allow the DIM to be effective in the detox process. I believe that the DIM and Maca DUMP the toxins out of my organs and into the tissues. If I don't take enough, the toxins cannot be eliminated. If I take too much, the toxins will be dumped out into the tissues in quantities too large to be eliminated. I tried a higher dose and the results were either nausea and diarrhea or a massive headache. Of course, I want the toxins out of my organs as quickly as possible but I've got to remain as comfortable as possible in doing so.
After the morning dump, the toxins are eliminated via urine, sweat and feces. THAT explains my recent patterns. The fact that toxins are eliminated via sweat explains the faster finishes and feeling better at the end of workouts. It also explains why I feel better in the afternoon and evening. Yes, indeed I often do feel noticeably better after a trip to the toilet. The ridges on the nails are still there but they do appear to be less numerous on the bottom, which is a sign of improvement.
Prognosis:
If left untreated, I believe this will develop into a degenerative condition with my days as a runner being numbered but it won't kill me anytime soon. I MUST go through the detox NOW. All I want is a stable cocktail with decent energy every day. If I can simply stop the decline, I'll be satisfied but I do expect to see improvement eventually. Unfortunately, it will take time. I didn't become overwhelmed by the toxins overnight and I can't detox overnight either. It won't be a steady straight line improvement but over the course of weeks or months, yes, I do expect to get better.
I now believe that my organs have been burdened by toxic metals for more than a decade. In our environment, exposure to low levels of toxins is unavoidable. Because I have key enzymes that are defective, I cannot eliminate the toxins as well as others. My body responded by storing them in organs to minimize the damage, which allowed me to perform when my formula was right. The toxic buildup continued but up until 2015, the burden was not enough to be insurmountable with the right formula. Though it SUCKED to be shooting at moving targets, I took solace in the fact that I still had some good days. Once I crossed the line to the point that where the organ damage was too much to overcome, my performances cratered and no formula could be found that resulted in any sustained improvement. It was around the time that my running fell off that the horizontal ridges appeared on my thumb nails. That's a tell tale sign of organ damage due to toxic metals.
What are the toxic metals?
I won't know for sure until I do a hair test but the smart money is on aluminum, lead, mercury, cadmium and maybe even a small amount of arsenic. That's pretty nasty stuff but it does explain my symptoms. Something "nasty" MUST have been going on to explain my symptoms. One of my doctors told me that he had NEVER seen a patient react as badly to seemingly harmless pills as I have.
How does DIM and Maca work?
They are synergistic. I believe the Maca provides the enzyme support to allow the DIM to be effective in the detox process. I believe that the DIM and Maca DUMP the toxins out of my organs and into the tissues. If I don't take enough, the toxins cannot be eliminated. If I take too much, the toxins will be dumped out into the tissues in quantities too large to be eliminated. I tried a higher dose and the results were either nausea and diarrhea or a massive headache. Of course, I want the toxins out of my organs as quickly as possible but I've got to remain as comfortable as possible in doing so.
After the morning dump, the toxins are eliminated via urine, sweat and feces. THAT explains my recent patterns. The fact that toxins are eliminated via sweat explains the faster finishes and feeling better at the end of workouts. It also explains why I feel better in the afternoon and evening. Yes, indeed I often do feel noticeably better after a trip to the toilet. The ridges on the nails are still there but they do appear to be less numerous on the bottom, which is a sign of improvement.
Prognosis:
If left untreated, I believe this will develop into a degenerative condition with my days as a runner being numbered but it won't kill me anytime soon. I MUST go through the detox NOW. All I want is a stable cocktail with decent energy every day. If I can simply stop the decline, I'll be satisfied but I do expect to see improvement eventually. Unfortunately, it will take time. I didn't become overwhelmed by the toxins overnight and I can't detox overnight either. It won't be a steady straight line improvement but over the course of weeks or months, yes, I do expect to get better.
Training 3/11-3/17
3/11- AM- Gold's 4 in 34:26 (8:37 pace). MUCH better than yesterday and I credit the reduction in Maca from 1000 to 500. Strong negative split. Started off at 9:00 pace and was doing 8:15 by the end. 1st half: 17:42, 2nd half- 16:44. Added a half mile cool.
PM- Repeated the 4 miler this time on Lakeshore. Time was down to 31:52 (7:58 pace). Nice improvement over the morning once again but this time my splits were more even. 1st half- 16:04, 2nd half- 15:48 so it's still a negative split but only faster by 8 seconds per mile. The trends continue. I always feel better in the afternoon than the morning and get better as my runs progress. There is a reasonable explanation as to why all of this is happening. Stay tuned for a post on the subject.
Distance=8.5
3/12-AM- I need 1000 Maca after all. I was better on the 500 yesterday because I loaded over the weekend. In any event, at 500, I managed only a 6:54 for a 3/4 mile. Popped about 250 and was all the way down to 5:57. That's an improvement in pace from 9:12 to 7:56. That's not because of sweating out toxins. The pill was needed and in actuality, I needed more.
PM- Because the dose was too low, I did NOT feel better as the day progressed. Managed only 2 miles at garbage pace. Finished in 18:20 (9:10 pace) but I still managed a negative split. 9:22-8:58. That IS about what you'd expect from sweating out toxins. The back half was slightly downhill so it really wasn't that much better. Maybe more like 12-15 seconds better on level ground.
Distance=3.5
Observation:
I was "WORSER" after taking an adrenal glandular. It is possible that higher doses will be tolerated on adrenals. A fast oxidation rate helps eliminate toxins faster so it will only work if I load on DIM. It's an option that I'll try next week. Again, I want the toxins OUT ASAP and to feel as comfortable as possible in doing so. The oxidation rate should normalize in time.
3/13- Forced myself to do a junk mile but this really was an unplanned rest day. Still feeling the ill-effects of the adrenal experiment.
Distance=1.0
3/14- HORRIBLE! 2 miles in 19:34 (9:47 pace). I was 9:17 at the Mile mark and slipped to 10:17 for the 2nd mile. Knee is feeling worse. Can't even walk up stairs normally. I suspect that more DIM is needed.
Distance=2.0
3/15- Junk Intervals. 400s at Gold's.
0 DIM- Did not attempt. Could barely WALK
150 DIM- 2:52 (11:28 pace).
300 DIM- 2:27 (9:48 pace). MINUS 1:40
I really thought that I would get close to 2:00 next time and improve from there. NOT so.
450 DIM- 2:26 (9:44 pace)
600 DIM- 2:25 (9:40 pace)
Not a significant difference. Good news and bad news here. I am no longer sensitive to DIM but it's no longer as effective. I suspect there could be another toxic metal being eliminated. Adrenal glandular and MACA also made little difference. Knee is still BAD but no worse when I run. Trip to Philly is in jeopardy.
Distance=1.5
3/16- AM- Another test interval session. Just hoping for a measurable improvement over yesterday's debacle. I got it.
-Opened with a 2:13.5 (8:54 pace), which was done with DIM and MACA but WITHOUT methylation. I was still LOTS better than yesterday. After methylation:
Improved to 2:08.8 (8:35 pace) That's 65 seconds better than yesterday on a per mile basis. I'll take it. It may still be possible for me to run in Delaware. Slow and painful but possible. The knee hurts something awful on the first 2 steps but after that, I barely notice it and it's no worse afterwards.
Added a full mile cool at glacial pace.
Reaction:
Yes, the methylation provided a significant boost but the difference was not nearly as extreme as in the past. I doubt I'll ever be free from these pills but perhaps the need won't be as dire when the toxins are out. MAYBE, I can get by with a day or two OFF completely. That would be NICE!
PM- Lakeshore 2 miler in 17:24 (8:42 pace). Nearly matched the pace this morning and held it for 8x the distance. Splits were 8:52-8:32 so once again, I feel better in the afternoons and ran a significant negative split. I've already explained why this is happening.
Distance=3.5
3/17- AM- 3x1 lap tests around the parking lot.
NO pills at all- 3:06 (9:18 pace). MUCH MUCH better than just 2 days ago. I managed just 11:28 pace despite taking all pills except 1 less DIM. Today, I was a full TWO MINUTES FASTER DESPITE NO PILLS AT ALL!! That's definitely encouraging. My need for the pills could be diminishing, which is excellent news.
Only DIM+ MACA- 2:46 (8:18 pace). A full minute faster but once again, the sensitivity has clearly diminished. 2 days ago, just one additional pill resulted in a MINUS 1:40. Today, TWO additional pills resulted in a MINUS 60. DIM is still needed for sure but I may at least be able to function without it.
Stacked deck- 2:33 (7:39 pace). Full cocktail including MF, TMG, CBS/NOS and ADHS. Result was a MINUS 39, which is still a significant gain but not a night and day difference. Not very long ago, forgetting even one of those pills could make the difference between a 9:xx pace and a 6:xx pace. Hard to believe but if you've been a regular reader, you know it's true.
Good news all around but the knee is still giving me problems. It's possible that another shot of prolo will help but I may need to take 1-2 weeks off soon if the pain doesn't go away.
PM- Slow 4 on Lakeshore. Didn't even take the watch and I'm glad that I didn't. Today, I've gotten worse as the day goes on. A Thym-Adren pill conformed what I've suspected. My adrenals have spiked after this latest detox reaction. I recently needed an adrenal glandular but this time, I need a suppressant. Different toxins affect the metabolic rate in different ways.
Distance=5.0
Weekly summary:
No choice. I've gone this far with the detox. I've got to see it through no matter how ugly it gets.
Distance=25.0/ YTD- 260
PM- Repeated the 4 miler this time on Lakeshore. Time was down to 31:52 (7:58 pace). Nice improvement over the morning once again but this time my splits were more even. 1st half- 16:04, 2nd half- 15:48 so it's still a negative split but only faster by 8 seconds per mile. The trends continue. I always feel better in the afternoon than the morning and get better as my runs progress. There is a reasonable explanation as to why all of this is happening. Stay tuned for a post on the subject.
Distance=8.5
3/12-AM- I need 1000 Maca after all. I was better on the 500 yesterday because I loaded over the weekend. In any event, at 500, I managed only a 6:54 for a 3/4 mile. Popped about 250 and was all the way down to 5:57. That's an improvement in pace from 9:12 to 7:56. That's not because of sweating out toxins. The pill was needed and in actuality, I needed more.
PM- Because the dose was too low, I did NOT feel better as the day progressed. Managed only 2 miles at garbage pace. Finished in 18:20 (9:10 pace) but I still managed a negative split. 9:22-8:58. That IS about what you'd expect from sweating out toxins. The back half was slightly downhill so it really wasn't that much better. Maybe more like 12-15 seconds better on level ground.
Distance=3.5
Observation:
I was "WORSER" after taking an adrenal glandular. It is possible that higher doses will be tolerated on adrenals. A fast oxidation rate helps eliminate toxins faster so it will only work if I load on DIM. It's an option that I'll try next week. Again, I want the toxins OUT ASAP and to feel as comfortable as possible in doing so. The oxidation rate should normalize in time.
3/13- Forced myself to do a junk mile but this really was an unplanned rest day. Still feeling the ill-effects of the adrenal experiment.
Distance=1.0
3/14- HORRIBLE! 2 miles in 19:34 (9:47 pace). I was 9:17 at the Mile mark and slipped to 10:17 for the 2nd mile. Knee is feeling worse. Can't even walk up stairs normally. I suspect that more DIM is needed.
Distance=2.0
3/15- Junk Intervals. 400s at Gold's.
0 DIM- Did not attempt. Could barely WALK
150 DIM- 2:52 (11:28 pace).
300 DIM- 2:27 (9:48 pace). MINUS 1:40
I really thought that I would get close to 2:00 next time and improve from there. NOT so.
450 DIM- 2:26 (9:44 pace)
600 DIM- 2:25 (9:40 pace)
Not a significant difference. Good news and bad news here. I am no longer sensitive to DIM but it's no longer as effective. I suspect there could be another toxic metal being eliminated. Adrenal glandular and MACA also made little difference. Knee is still BAD but no worse when I run. Trip to Philly is in jeopardy.
Distance=1.5
3/16- AM- Another test interval session. Just hoping for a measurable improvement over yesterday's debacle. I got it.
-Opened with a 2:13.5 (8:54 pace), which was done with DIM and MACA but WITHOUT methylation. I was still LOTS better than yesterday. After methylation:
Improved to 2:08.8 (8:35 pace) That's 65 seconds better than yesterday on a per mile basis. I'll take it. It may still be possible for me to run in Delaware. Slow and painful but possible. The knee hurts something awful on the first 2 steps but after that, I barely notice it and it's no worse afterwards.
Added a full mile cool at glacial pace.
Reaction:
Yes, the methylation provided a significant boost but the difference was not nearly as extreme as in the past. I doubt I'll ever be free from these pills but perhaps the need won't be as dire when the toxins are out. MAYBE, I can get by with a day or two OFF completely. That would be NICE!
PM- Lakeshore 2 miler in 17:24 (8:42 pace). Nearly matched the pace this morning and held it for 8x the distance. Splits were 8:52-8:32 so once again, I feel better in the afternoons and ran a significant negative split. I've already explained why this is happening.
Distance=3.5
3/17- AM- 3x1 lap tests around the parking lot.
NO pills at all- 3:06 (9:18 pace). MUCH MUCH better than just 2 days ago. I managed just 11:28 pace despite taking all pills except 1 less DIM. Today, I was a full TWO MINUTES FASTER DESPITE NO PILLS AT ALL!! That's definitely encouraging. My need for the pills could be diminishing, which is excellent news.
Only DIM+ MACA- 2:46 (8:18 pace). A full minute faster but once again, the sensitivity has clearly diminished. 2 days ago, just one additional pill resulted in a MINUS 1:40. Today, TWO additional pills resulted in a MINUS 60. DIM is still needed for sure but I may at least be able to function without it.
Stacked deck- 2:33 (7:39 pace). Full cocktail including MF, TMG, CBS/NOS and ADHS. Result was a MINUS 39, which is still a significant gain but not a night and day difference. Not very long ago, forgetting even one of those pills could make the difference between a 9:xx pace and a 6:xx pace. Hard to believe but if you've been a regular reader, you know it's true.
Good news all around but the knee is still giving me problems. It's possible that another shot of prolo will help but I may need to take 1-2 weeks off soon if the pain doesn't go away.
PM- Slow 4 on Lakeshore. Didn't even take the watch and I'm glad that I didn't. Today, I've gotten worse as the day goes on. A Thym-Adren pill conformed what I've suspected. My adrenals have spiked after this latest detox reaction. I recently needed an adrenal glandular but this time, I need a suppressant. Different toxins affect the metabolic rate in different ways.
Distance=5.0
Weekly summary:
No choice. I've gone this far with the detox. I've got to see it through no matter how ugly it gets.
Distance=25.0/ YTD- 260
Sunday, March 10, 2019
Rave: Even Pacing
At every distance from the 400 meters up through the Marathon, the most efficient way to run and the strategy that will produce the fastest times is to run as close to even splits as possible. If you are going to misjudge the pace, it's actually better to be a little on the slow side especially if you are a kicker. They say that for every second that you are out too fast, you can expect to give back twice as much on the back half.
Suppose that your ceiling is a 5:00 Mile, you need to be out in 75.0 on the first lap and maintain it to the finish. It's okay to go maybe 1-2 seconds in the red in lap 3 because you can make your last lap your fastest. If you go out in 70, you'll need to hold it around 77-78 for laps 2-3 then come home in 75. Unless you are capable of around 4:50 with an even pace, you won't make it. Instead, you'll slip to 79-80 then only manage a 76 last lap for a finish around 5:05. Go out in 65 and you'll suffer a ghastly fade to 5:20 or worse.
I attended the NCAA indoor nationals yesterday and observed that in the 400 and 800 meters, as is usually the case, the early pace is MUCH too fast. By contrast, the Mile and the 3000 start out slow as a tactical race then it heats up in last half for a strong negative split.
In the 400, the winning time on the Men's side was outstanding at 44.82, which is the fastest time that I have witnessed in person. Truthfully, it could have been about about 6 tenths faster. The leader came through the first 200 in 21.4 seconds (WR pace) then faded to 23.4 on the back half. If he'd held back with a 22-flat, he gains back 1.2 seconds and comes home in 22.2. In most world class races, the first 200 is run below 21 seconds then the pace slips and the winning time is usually in the mid-high 43s. I believe that a 42.5 is possible with even pacing but I realize all too well that in competition, pace is difficult to assess especially when it's 1 second per 200 meters.
Same was true in the 800, the winning time was around 1:46 flat after a first 200 in 24.5 and a first 400 in 51 flat. This one could have been at least 1.5 seconds faster with more even pacing especially in the first 200. Go out in 26-flat instead and he probably maintains it to the line. Very often, the first lap in a world class race is under 50 seconds then it slips to 54 on the 2nd lap. As a result, very often the winner of the race is in the back of the pack early. It appears that they had a monster finishing kick but the truth is that simply didn't slow down as much as the others.
Unfortunately, I made the same mistakes when I was in competition. In my PR 800, I didn't have a split at 200 but it was probably under 30 seconds. I came through 400 in 62 seconds then struggled through a 71 in lap 2. If I had held back and opened with a 65, I bet I repeat the 65 and finish in a strong 2:10.xx. Same in the Mile. I was usually out at 69-71 then slipped to around 80 by the 3rd lap then only managed 76-77 on the last go round. With an even pace, I was right on the edge of 5:00.
As an adult, I've been much better at holding the paces. My best half marathons have always been nearly dead even pace all the way through and I've even managed to negative split a few of them. I have done negative splits several times in Mile time trials but never in a 5K race. I've done it a couple of times in a 10K but that was on the Vulcan course with a downhill 5th mile and flat 6th mile after some tough hills in Mile 3.
Although I did enjoy being at the meet, it did bring back some painful memories and the knowledge that I never realized my potential due to injuries and illness. I don't kid myself. There is no way that I'd even sniff the back of the pack in a national meet (1:50 for 800) even if I was perfectly healthy and optimally trained. I was capable of 2:10 in high school and according to age grading, you can expect to gain 3-4 seconds with natural growth alone. I was still growing and had only just begun filling out. Add in the improved fitness of college training and I bet I get close to 2:00. That's a solid time in D-2 and D-3 but a full 100 meters behind in a world class field and in an 800, that is light years away.
Suppose that your ceiling is a 5:00 Mile, you need to be out in 75.0 on the first lap and maintain it to the finish. It's okay to go maybe 1-2 seconds in the red in lap 3 because you can make your last lap your fastest. If you go out in 70, you'll need to hold it around 77-78 for laps 2-3 then come home in 75. Unless you are capable of around 4:50 with an even pace, you won't make it. Instead, you'll slip to 79-80 then only manage a 76 last lap for a finish around 5:05. Go out in 65 and you'll suffer a ghastly fade to 5:20 or worse.
I attended the NCAA indoor nationals yesterday and observed that in the 400 and 800 meters, as is usually the case, the early pace is MUCH too fast. By contrast, the Mile and the 3000 start out slow as a tactical race then it heats up in last half for a strong negative split.
In the 400, the winning time on the Men's side was outstanding at 44.82, which is the fastest time that I have witnessed in person. Truthfully, it could have been about about 6 tenths faster. The leader came through the first 200 in 21.4 seconds (WR pace) then faded to 23.4 on the back half. If he'd held back with a 22-flat, he gains back 1.2 seconds and comes home in 22.2. In most world class races, the first 200 is run below 21 seconds then the pace slips and the winning time is usually in the mid-high 43s. I believe that a 42.5 is possible with even pacing but I realize all too well that in competition, pace is difficult to assess especially when it's 1 second per 200 meters.
Same was true in the 800, the winning time was around 1:46 flat after a first 200 in 24.5 and a first 400 in 51 flat. This one could have been at least 1.5 seconds faster with more even pacing especially in the first 200. Go out in 26-flat instead and he probably maintains it to the line. Very often, the first lap in a world class race is under 50 seconds then it slips to 54 on the 2nd lap. As a result, very often the winner of the race is in the back of the pack early. It appears that they had a monster finishing kick but the truth is that simply didn't slow down as much as the others.
Unfortunately, I made the same mistakes when I was in competition. In my PR 800, I didn't have a split at 200 but it was probably under 30 seconds. I came through 400 in 62 seconds then struggled through a 71 in lap 2. If I had held back and opened with a 65, I bet I repeat the 65 and finish in a strong 2:10.xx. Same in the Mile. I was usually out at 69-71 then slipped to around 80 by the 3rd lap then only managed 76-77 on the last go round. With an even pace, I was right on the edge of 5:00.
As an adult, I've been much better at holding the paces. My best half marathons have always been nearly dead even pace all the way through and I've even managed to negative split a few of them. I have done negative splits several times in Mile time trials but never in a 5K race. I've done it a couple of times in a 10K but that was on the Vulcan course with a downhill 5th mile and flat 6th mile after some tough hills in Mile 3.
Although I did enjoy being at the meet, it did bring back some painful memories and the knowledge that I never realized my potential due to injuries and illness. I don't kid myself. There is no way that I'd even sniff the back of the pack in a national meet (1:50 for 800) even if I was perfectly healthy and optimally trained. I was capable of 2:10 in high school and according to age grading, you can expect to gain 3-4 seconds with natural growth alone. I was still growing and had only just begun filling out. Add in the improved fitness of college training and I bet I get close to 2:00. That's a solid time in D-2 and D-3 but a full 100 meters behind in a world class field and in an 800, that is light years away.
Monday, March 4, 2019
Rave: Daylight Savings Time
Next weekend, it will be time to “Spring ahead” or move the clocks forward 1 hour. Opinion is divided on daylight savings time. Some people wish to do away with it altogether while others prefer to remain on daylight savings time all year round. To me, adjusting to the time change is no big deal. Within a day or two, I’m fully acclimated. I’m fine with it just the way it is but perhaps there could be a few tweaks. Here are 2 fun facts. Panama City, Florida is in the same time zone as Amarillo, Texas (Central). Grand Rapids, Michigan is in the same time zone as Bangor, Maine (Eastern).
The eastern edge of a time zone receives more light in the morning while the western edge will remain in daylight later in the evening. Here are some stats for Birmingham:
Earliest sunset in Winter- 4:38 PM on December 3
Latest sunrise in Winter-6:52 AM* on January 8
*Sunrise is just after 7:00 just before the Fall Back and just after Spring ahead.
You can add about 20 minutes on each side for Civil Twilight in which outdoor activities do not require lights.
The shortest day is indeed on December 21 and you don’t notice that it remains daylight longer until the end of December. I personally don’t like it when it’s almost pitch black at the time I leave the office in evening but that’s only in December. Come New Year’s, it’s daylight when I leave. When it comes to running on roads with traffic, it’s safe enough in the evenings after work to run the Trak Shak 5 mile loop starting from mid-February up through the end of October or just before the Fall Back.
When it comes to the mornings, there are some runners who get up on a regular basis for some miles starting at 4 AM. No Thanks. I can do 6 AM or maybe 5:30 if need be but no earlier than that. With a 6 AM start time, you will begin at or near Civil Twilight from early April through mid-September with 2 other small windows in late February and most of November before and after the time changes. My morning commute is always done in the daylight.
Earliest sunrise- 5:36 AM on June 14
Latest sunset- 8:01 PM on July 1
Now let’s take a look at some what ifs:
If we ditched Daylight Savings Time altogether and remained in Central Time:
Even in mid-summer, the sun would go down around 7:00 PM, leaving us with only about 90 minutes daylight after getting home from work. By about mid-September, it will be almost completely dark by 6:15 PM so that’s 6 weeks worth of daylight evening runs in the Fall that would be lost. On the plus side, it would be daylight at 6 AM all year long. Still, I say No Thanks to that. Given the choice, I would prefer more light in the evening than the morning. Imagine starting at 6 AM in the summer when the sun has been up for almost an hour and a half. That would suck! You would almost have to start at 5:00 if you want to get in a quality long run.
If we remained in Central Daylight Savings Time all year round
On the plus side, with the exception of a few weeks in late November and early December, it would be daylight or at least Civil Twilight long enough to do at least a 3 mile run on a road with traffic after work all year round. The negative would be that almost every 6 AM run would have to start in the darkness. In the winter, I would begin my morning commute in the dark and the sun would not come up until I approach the parking lot. Again, I say No Thanks.
Training 3/4-3/10
3/4- NIGHTMARE! I am now sensitive to DIM. HORRIBLE 3 miler probably over 30 minutes but I cut off the watch in disgust. I normally take 150 mg but today I tried to get by on a lower dose and was awful. I responded by loading on it and it only got worse. On race day, I took 300 by accident and I got nicked a little bit. Instead of my usual rally in the back half, I faded and it may have cost me the sub-50. A dosage of 450 would have been a disaster! I believe the sweet spot is somewhere between 100-250 with 200 being the most likely target. As revolting a development as this is, it actually does make sense. Why?
THE DETOX MUST PROCEED AT THE PROPER PACE!
-If I don't take enough, the toxins will remain stuck in my organs and tissues.
-Too much will cause toxins to be dumped out faster than my ability to eliminate them.
Hopefully, this is a temporary phenomenon.
Distance=3.0
3/5- WORSE than yesterday. The only form of DIM that can be tolerated and effective is the Male specific form. I thought the form did not matter now that I am on the stand alone MACA. Wrong. I cut the dose to 200 today and could not even break 10:00 for a single mile. Again, WORSE than yesterday's mega dose. Got home and took another 150 of the Men's DIM and though I didn't run, I did feel somewhat better despite the high dosage. I sure hope the new bottle arrives before I run out but I will likely stick with 150.
Distance=1.0
3/6- Back on the Men's DIM at 150 mg.
AM- Gold's 3 in 27:42 (9:14 pace)
PM- Lakeshore 3 in 26:16 (8:46 pace)
Plus a mile cool. Once again, I was much better in the evening.
Distance=7.0
3/7- 2 mile junk run just to pad the distance.
Distance=2.0
3/8- Easy 4 on Lakeshore. Extension plus bottom leg. Done in the morning in a drizzle. I don't know my time because of a watch malfunction but the pace was below 9:00 when it was working. It hasn't been pretty but I am getting the mileage. If I finish the long run tomorrow and can manage a couple easy on Sunday, I will hit 30 for the 4th straight week.
Distance=4.0
3/9- 11 miles in 98:54 (8:59 pace) plus a cool. Route was Jemison + Lakeshore. Good start with a deliberate slow down in the middle but finished well. Pleased with this one. Even if I faded to 10 minute pace for the last 2.1 miles, I still finish under 2 hours in a half. I've got 2 weeks to go. Need just 1.5 tomorrow for 30 on the week and I'll beat that easily.
Distance=11.5
3/10- Junk run just to hit the quota. I feel HORRIBLE! Took extra Maca last night and it confirmed what I suspected. Maca increases the detox action of the DIM and the effects are synergistic. Again, too much detox too soon will produce NASTY symptoms. Earlier in the week, it was nausea and diarrhea. I was on the toilet for 20-30 minutes one night and felt like dying. Today, it's a MASSIVE headache as if I drank 8 beers. I will stay with 150 of the Male Specific DIM but will temporarily cut the stand alone Maca from 1000 to 500 mg.
Distance=1.5
Weekly summary:
Not a good week but I did hit the distance for the 4th consecutive week so that's a positive. I hope the formula will be stable for the next 2 weeks.
Distance=30.0/ YTD- 235
THE DETOX MUST PROCEED AT THE PROPER PACE!
-If I don't take enough, the toxins will remain stuck in my organs and tissues.
-Too much will cause toxins to be dumped out faster than my ability to eliminate them.
Hopefully, this is a temporary phenomenon.
Distance=3.0
3/5- WORSE than yesterday. The only form of DIM that can be tolerated and effective is the Male specific form. I thought the form did not matter now that I am on the stand alone MACA. Wrong. I cut the dose to 200 today and could not even break 10:00 for a single mile. Again, WORSE than yesterday's mega dose. Got home and took another 150 of the Men's DIM and though I didn't run, I did feel somewhat better despite the high dosage. I sure hope the new bottle arrives before I run out but I will likely stick with 150.
Distance=1.0
3/6- Back on the Men's DIM at 150 mg.
AM- Gold's 3 in 27:42 (9:14 pace)
PM- Lakeshore 3 in 26:16 (8:46 pace)
Plus a mile cool. Once again, I was much better in the evening.
Distance=7.0
3/7- 2 mile junk run just to pad the distance.
Distance=2.0
3/8- Easy 4 on Lakeshore. Extension plus bottom leg. Done in the morning in a drizzle. I don't know my time because of a watch malfunction but the pace was below 9:00 when it was working. It hasn't been pretty but I am getting the mileage. If I finish the long run tomorrow and can manage a couple easy on Sunday, I will hit 30 for the 4th straight week.
Distance=4.0
3/9- 11 miles in 98:54 (8:59 pace) plus a cool. Route was Jemison + Lakeshore. Good start with a deliberate slow down in the middle but finished well. Pleased with this one. Even if I faded to 10 minute pace for the last 2.1 miles, I still finish under 2 hours in a half. I've got 2 weeks to go. Need just 1.5 tomorrow for 30 on the week and I'll beat that easily.
Distance=11.5
3/10- Junk run just to hit the quota. I feel HORRIBLE! Took extra Maca last night and it confirmed what I suspected. Maca increases the detox action of the DIM and the effects are synergistic. Again, too much detox too soon will produce NASTY symptoms. Earlier in the week, it was nausea and diarrhea. I was on the toilet for 20-30 minutes one night and felt like dying. Today, it's a MASSIVE headache as if I drank 8 beers. I will stay with 150 of the Male Specific DIM but will temporarily cut the stand alone Maca from 1000 to 500 mg.
Distance=1.5
Weekly summary:
Not a good week but I did hit the distance for the 4th consecutive week so that's a positive. I hope the formula will be stable for the next 2 weeks.
Distance=30.0/ YTD- 235
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