Training 5/24-5/30

 5/24- 2 miles on Lakeshore plus a warm and cool.  Finished in 19:22 (9:41 pace) with even splits (9:39-9:43).  Very weak effort but compared to yesterday when I could only manage an 11 minute pace for just a half mile, I'll take it.

Distance=2.5

5/25- Chromium arrived yesterday.  That's another pill that I had to try because it gave me fits when I was in my prime.  I thought the deficiency may have re-appeared like the Manganese but fortunately, the Magnesium seems to have solved the Chromium dependence.  I was hopeful that it would have little effect and yes, I can consider that true.  My time actually got slightly worse with a 19:42 (9:51 pace) but a PLUS 10 is not enough to be considered significant.  There was no crash later in the day and I expect no severe need tomorrow.  I'll just pitch that bottle.  I had to try it.  When I got home, I found that I was noticeably WORSE on extra Manganese but BETTER on extra ADHS (adrenal modulator).  I was slightly worse today because both the Chromium and Manganese are mild adrenal stimulants.  My adrenals have spiked after coming off caffeine.  I'll go down to 1 Manganese and increase the ADHS.  Thym-Adren may help but I prefer not to go that route.

Distance=2.0  

5/26- Went with no Chromium, less Manganese and more ADHS.  I did see improvement.  Time was down to 18:30 (9:15 pace) for the same 2 mile distance.  MINUS 36 is enough to be considered significant but I really was hoping for and expecting better than this.  I have 2 options going forward:  Reduce the Manganese to occasional use only to stave off the deficiency and remain on ADHS.  OR  Stay with the Manganese and go back to the Thym-Adren.  I can almost guarantee that when I figure this out, something else will pop up.

PM- Interesting.  Only did 1 lap at Montreat plus a short cool.  I was 1:32 at the half, popped an additional Manganese and repeated the 1:32 for a 3:04 finish (9:12 pace).  I was fractionally better WITH extra Manganese but it's not significant either way.  Perhaps it is not as strong of a stimulant as I thought.  It may very well be that once the Mn deficiency is gone, the fast oxidation symptoms kick in and the ADHS is not strong enough, at least for now.

Distance=2.5

Update:  Overstimulation from extra Manganese kicked in HARD a couple hours later.  The occasional use option remains viable.  

5/27- Did not even try today.  My system has completely REJECTED the Mn.  Again, the same stuff was absolutely necessary just 1 week ago.  Nothing surprises me anymore.  The 2 options remain:  Mn with ADHS but the Mn only 1-2x per week  OR Mn plus Thym-Adren.  I may have to go back to Thym-Adren regardless and have already ordered it.  Once again, a pill that I thought I no longer needed has become a necessity.

5/28- It appears that I need the Thym-Adren.  Not even going to try until it arrives so I'm shutting it down for the week.  Once again, I need caffeine to stay functional and face another round of withdrawl.

- 9 miles on the week.

Manganese Deficiency

 Even if the pills are in relative balance as was the case in Minnesota, I will still do poorly.  I've felt like I was in a funk even on my "good days."  Thus far this year, I have yet to break 7:00 in a Mile and though I did do 2.5 @7:39, I have not broken 8:00 pace for 3 miles.  Also, I've yet to hold a sub-9 pace for longer than 8 miles.  Even with only 20 MPW and being 40 years of age, I should do better than this.  I figured that there was a missing piece and mentioned it on the blog.  When it came to the CBS pills, I felt a sudden need for an increased dose.  Then, after maybe 3 days on a higher dose, I flipped flopped then flip flopped again after I went back to the lower dose  WHAT THE _____!  Fortunately, it appears that if I stay off the protein bars and limit methyl donors, I should stabilize at 1 such pill.  The 2:05 in Minnesota was probably the best I could have done with the current cocktail.  It was a full 25 seconds per mile short of 2 hour pace so I did not even come close.  Even on a dead flat or gently rolling course like Salisbury, I'm probably no better than 2:02-2:03.  

How did I figure that it was Manganese?  Symptoms of a deficiency can mimic slow oxidation even if you are a fast oxidizer as I'm sure that I still am.  That being the case, an adrenal suppressant such as Thym-Adren should HELP NOT HURT!  Only recently did I get to the point in which I can tolerate a single dose occasionally.  It would still be extremely ugly if I took even one of those pills every day.  That should not happen.  Symptoms of manganese deficiency do include joint and muscle problems so I have little doubt that it was slowing me down and has likely been present for at least a couple of years.  

What happened after I took it?

The usual.  While the Molybdenum (another pill that I thought might help) yielded no positive or negative effects, the reaction to Manganese was swift and strong.  After a mild positive early response in the first few minutes, WHAM, the soreness hit like a truck within about an hour or two.  However, the next morning, I had an insatiable NEED.  This need, like all the others will eventually diminish and though it will take time, it will get to a point in which I can get by if I miss an occasional dose.  

Part of my cocktail going forward?

I don't know what could happen.  Within a few months, I could get a negative response to it.  Also, it could become ineffective.  Also, it could remain necessary but no longer the extreme dependence that I have now.  Only time will tell.   

Caffeine:

I was decidedly worse today after consumption of about 100 mg.  This time, CBS/NOS did nothing to help and neither did extra Manganese.  It's hard.  I know that it is bad for me but I really had to use it to get through the week at work.  Though I was not the lead person in phone duty, I did have to take some calls and also had to finish up a big report.  Caffeine provided enough of a boost on Tuesday-Thursday to keep me functional.  Now, I am prepared to face a tough withdrawal this weekend.

Smoking:

A bit off topic and for the record, NO I've never tried it.  Man, I'm so glad for that because I know that I'd find it nearly impossible to quit with all the ill-effects from the pills or lack thereof.  I've also learned that I do have the gene that makes you more vulnerable to addiction.  A college acquaintance could go through a half pack when she was out drinking, which was almost every weekend but in 4 years,  I never saw her light up on campus during the week.  She's one of the lucky ones.  I've become less judgmental about others doing it.  Some of the nicest people that I've met are cigarette smokers but it still makes my heart sink when I see people that I care about doing that to themselves.  Most say they want to quit but never do.  If I can't quit caffeine, nicotine would be so much harder.  I'm glad that vaping is an option now.  Though I'm not sold on the safety, it can't be worse than tobacco cigarettes.

Minnesota North Shore Road Trip

 This was my 3^rd visit to Minnesota and my 2^nd race attempt.  The 2018 Red White and Boom race in Minneapolis was shortened due to a freak heat wave.  A May race 150 miles further north in Duluth would not be a problem.  The weather was a perfect 55 degrees.  The flight was direct from Atlanta to Minneapolis, which meant a lot of extra driving.  The advantage was that it was a lot cheaper with no chance of a missed connection. 

I got into Minneapolis by early afternoon on Thursday 5/13 and it was a tougher than expected drive up to Duluth with gently rolling terrain.  I just relaxed for a while in my hotel then crossed over the border into Wisconsin for a sunset walk on a beach with red tinted sand near the town of Superior.

The next day was a full one with a stop on the Minnesota Park Point beach with views of the Duluth skyline.  Next, it was partly up the North Shore on Hwy 61 up to Silver Bay.  I would have to get back to Duluth before 6 PM for the packet pick up so that meant the North Shore would be a 2 day affair.  Stops along the way would be Gooseberry Falls and Tettegouche State Park.  The weather was crystal clear with comfortable temps as I was treated to high waterfalls and cliffside lake scenery.  Another cool spot was Black Beach, so named for its grey rocky sand that turned black when wet.  Not as awesome as Hawaii but still worth a look even if it was much too cold for a swim. 

I’m not going to say much about the race.  It was a rolling course with some flat spots and few views of the nearby lake.  As usual, a pace in the 8:50s to 9:00 felt pretty comfortable in the first half but the wheels came off shortly thereafter.  This time, the pace began to fall off in Mile 7 and I never recovered from a tough hill.  Normally, in Mile 11-12, it gets REAL ugly (12 minute pace) but this time, I did a little better at holding the pace and never had to walk.  I managed to keep it in the 10:30-11:00 range at the worst and finished in 2:05:17 officially for a 9:34 pace overall.  That’s 3.5 minutes better than Maryland last month and done on a harder course but still a very hollow victory.  I only have Maine and Hawaii to go then it’s probably 10 milers and shorter thereafter. 

After the race, it was a 2+ hour drive up to but not across the Canadian border at Grand Portage State Park, where I would see the best waterfalls of the trip.  Heading south, I caught Cascade River, Sugarloaf Cove, Split Rock and Jay Cooke.  The flight back from Minneapolis went off after a short delay so it was a late night getting back.  Where to next?  I’m thinking either Indiana or New Jersey after I visit my parents in 2 weeks.

Training 5/17-5/23

 5/17- 2 mile recovery jog at Veteran's Park.  Finished in 19-flat (9:30 pace) with a even pace.  Meh.  Didn't really care.  Just wanted to get a couple miles in.  The new molybdenum pills did come and they were not very effective but I didn't feel any worse.  Interestingly, the Manganese DID seem to help a bit.  I might go for it tomorrow.

Distance=2.0

5/18- I said that I might try Manganese today.  I didn't have a choice.  I have an insatiable need for it and the deficiency has been exposed.  Opened with a quarter mile in 2:41 then dropped to 2:26 after Manganese for an even 60 second improvement per mile.  The real workout was beyond pathetic.  1.5 miles in 17:08 (11:25 pace) with splits of 8:05-9:03.  I expect to be better tomorrow but it will take time for my system to adjust like usual.  Gaps will diminish but it will take a couple weeks before I can get by without it.

Distance=2.0

5/19- AM- Opened with a 1:56 half lap at Montreat then fared NO better on CBS alone.  Only Manganese helped.  

PM- After 3 pills, I was better than yesterday.  2 miles at Veteran's Park in 19:47 (9:54 pace) with splits of 6:50-6:31-6:26.  I know what to expect going forward.  I might have a window of 2-3 days before the next relapse hits.

Distance=2.5  

5/20- Lakeshore 2.5 in 21:51 (8:44 pace).  A big improvement over yesterday.  I think I can reduce the dose a bit.  Probably translates to around 9 at Veteran's Park but it was 25% longer.  I'll take it but I know I will face caffeine withdrawal this weekend then another issue will flare up next week.

Distance=2.5

5/21- Hated interval workout at Montreat.  Opened with a 3:26 (10:18 pace) then fared no better on all my pills minus the Manganese.  The latter brought me down only to a 2:35 (7:45 pace).  MINUS 2:33.  I really thought my ceiling would be higher.  Then, caffeine made things WORSE and nothing that I took seemed to help.  Withdrawal will be tough this weekend but the dependence on Manganese should fade considerably.

Distance=1.0

5/22- Forced rest day.  Withdrawal was severe.  Spent much of the day in bed.

5/23- As expected, the adrenal spike has hit hard.  Did intervals at Lakeshore.  With all the pill including CBS and Manganese, I managed only a 4:43 for a 0.4 mile loop.  Improved to a 4:21 after 3 ADHS pills (adrenal modulator)  MINUS 55.  That's a significant improvement but not a night and day difference.  

Distance=1.0

-11 miles on the week

Protein Bars and CBS Mutation

 Nothing surprises me anymore but yesterday, I flip flopped from extreme DEPENDENCE on CBS/NOS pills to extreme INTOLERANCE in a matter of a few hours.  That's right.  I had been taking 3 such pills every day since the collapse last weekend.  Yesterday morning, I took only 2 and improved from a 7:45 pace to a 6:51.  It was a positive step and indicative of less dependence.  I figured that if I continued doing everything right by limiting caffeine and methyl donors, it would soon become like the other pills again.  It still needs to be part of my cocktail albeit at the higher dose but if I miss a couple days every now and then, it won't hurt me.  As I've said many times, I can live with that scenario.  My demands are NOT unreasonable.  

Still, something felt a little off.  On both intervals, I faded on the back half.  That's not a good sign especially on a short interval.  I took a 3rd pill and didn't feel any immediate effects, good or bad so I went to the office feeling okay.  However, this along with a few other unrelated issues were weighing on my mind.  About an hour before lunchtime, WHAM it hit me.  The body tightened up and the energy crashed.  The toe touch test failed as I could only reach the midpoint between my knee and ankle.  Running was out of the question.  I would have seen a 10 minute pace, maybe even 12 and have to quit at 1-2 miles.  The only good news on the day was that I got the negative COVID test and was able to print the hard copy so there ought to be no SNAFU in Minnesota.  If I am to go to the Jersey Shore this summer, I don't mind taking this test.  I was able to get it done on my lunch hour at work. 

I had a strong feeling that it was indeed excess CBS pills.  I drank a normally ill-advised Red Bull and this time, I actually felt BETTER after drinking it.  When I got home, I took another half of a CBS pill just as a confirmation dose.  WHAM!  An IMMEDIATE NEGATIVE REACTION!  I then took CoQ10 and Glutathione and once again, I got noticeably better.  Still in no condition to run but definitely better as confirmed by the toe touch test.  

What was the cause of this flip flop?

I believe it is because I eliminated my daily protein bar in the morning.  I know that is bad for CBS issues and had trouble with it in the past but thought it was behind me after the TRS.  Most probably, I never needed to limit methylation and caffeine was not the problem either.  If I had simply not eaten protein bars in the morning, I probably NEVER would have reacted to CoQ10 or the caffeine or the methyl folate!!

Reaction:

Oh man, my head is a mess now.  The fact that it was as simple as cutting out the protein makes me feel a little better.  Increasing the dose of CBS/NOS is NOT necessary after all.  I don't have to limit the methylation and while caffeine is not good for me, it will not trigger a massive reaction.  Still, it makes me feel VERY uneasy that the overdose caused such a big problem.  What happens if I can't remember whether or not I took it earlier and take a 2nd dose by mistake, which is easy to do?  Probably nothing IF I only do it once.  3 consecutive overdoses?  That's another matter and understandable that it causes a problem.  I still don't like it.  If I overdose on most of my other pills, it doesn't hurt me.  This one does.  That said, if I took mega doses of MF for several days, I would not be surprised if I eventually need more CBS/NOS.  It's a delicate balance.  ALL I WANT IS STABILITY!  Can I get this leveled up by Saturday so I can at least finish the race?  I think so but it's not guaranteed.  I'm staying off the protein bars and will take 1 day off the CBS/NOS pills then go back to just 1 per day thereafter.  If I have a reaction, caffeine and protein may actually mitigate the ill-effects.  WHAT THE ______!  Can I eat an occasional protein bar?  Yes.  Every once in a while won't hurt me.  Just don't make a habit of it.  

Training 5/10-5/16- Race Week

 5/10- AM- 2x1 mile on Lakeshore.  I did a 9:05 without the CBS/NOS and a 7:39 with it (3 pills).  MINUS 86 compared to MINUS 3 minutes 2 days ago.   Extreme dependence is starting to fade and soon, it will be like the other pills.  I can get by without it for 3-5 days before a meltdown.  Just what I want to see.  Effort was tempo level on the back half.

PM- Junk run at Veteran's Park with many stops.  I was really just playing around.  I don't know the exact distance because it was partly through the woods but a lap around the lake in 5:10 (7:35 pace) felt pretty smooth.  Overall, I ran for just about 20 minutes so I'll call it 2.5 miles.

Distance=4.5

5/11- AM- The plot has thickened again.  I needed extra sleep last night, which usually is not a good sign.  I only had time for Montreat.  Did the first lap in 2:35 (7:45 pace) without any pills then improved to 2:17 (6:51 pace) with pills.  Now, I am within 1 minute per mile so there is no longer extreme dependence.  Still, something felt a little bit off.  By lunchtime, I was AWFUL and the culprit was TOO MUCH CBS.  That's right, my system flip flopped literally within just a few hours.  Now, forbidden sulfurs and caffeine actually made me feel BETTER.  This warrants a separate post.  I did get the negative COVID test so Minnesota is a GO.  Can I level up by then?  I doubt it.

Distance=1.0

5/12- Montreat Mile in 9:39.  Splits were 4:42-4:57.  Only good news is that I didn't feel significantly worse after half a CBS pill afterwards.

Distance=1.0

5/13- Junk run in Atlanta.  1 mile in 8:00 give or take a few seconds.  A tunnel messed with the GPS signal.  I was 4:08 at the half then finished with a 3:52 after taking a CBS pill.  That's a bit more of a gap than I would have liked to see but the back half was downhill so it's difficult to assess.

Distance=1.0

5/14- Another junk run this time near the hotel in Duluth.  Not even sure of the exact distance but I can tell that the need for CBS has INCREASED!  WHAT THE _____!

Distance=1.0

5/15- Race day.  Pike Lake half marathon in 2:05:17 (9:34 pace).  Just like usual, I ran the first half quite well but the wheels came off all of a sudden.  I took a 3rd CBS pill at Mile 10 and didn't feel much difference one way or the other.  Interesting.  Jogged another mile on a hiking trail in the evening.  This is a post-40 PR.

Distance=14.5

5/16- Planned rest day.  Drove back to Minneapolis then flew to Atlanta.

-23 miles on the week.  YTD- 340

Caffeine/Methylation/Sulfur

 Today was a total debacle and it merits a separate post.  I never had a good pace and within just a half mile, it was clear that it was not a slow start.  It got worse with every step and I had to walk/jog the back half after a first mile in just about 10 minutes.  What happened?

The culprit is excess sulfur.  Here was the reaction to certain treatments:

Non-Caffeinated 7up- No effect.

Caffeinated Kickstart- Worsened symptoms

Extra B-12- Not a significant impact.  Negligible positive.

CoQ10- Worsened symptoms

Glutathione- Worsened symptoms

Methyl Folate- Worsened Symptoms

CBS/NOS- Significant symptom relief.

I really was not elated after the successful pill free weekend because I knew the maintenance could fail.  It did.  Let's go back to last week with the CoQ10.  I assumed that my system rejected it because it was too stimulating.  I was okay with that because it appeared that I could handle it occasionally but not every day.  Now, after a full week off it, I STILL had a reaction to it.  For the 1000th time, a SINGLE DOSE of a bad pill should NOT trigger a severe reaction!!!  If I took it every day, then yes, a bad reaction is understandable.  Taking it once after a full week off it and I still react badly?  NOT OKAY!

It seemed that a Pepsi with 50 mg caffeine that I drank on Friday is what triggered it.  I had been perfectly clean for 3 days (nothing but water).  Now, if I had a daily energy drink habit (160 mg caffeine), yes it would be understandable if I collapsed after several consecutive days.  An occasional lightly caffeinated Pepsi every 3rd day?  That should NEVER trigger a bad reaction!!

I do have the gene for the upregulation of CBS, which leaves me vulnerable to excess sulfur.  Gluthathione is high in sulfur.  I know that MF is involved in sulfur metabolism as well.  I found no evidence on caffeine but I can only conclude that it too is involved.  Much higher doses of caffeine were tolerated last weekend and I can only conclude that it was because I was pill free at the time.  Because I had been taking MF every day this week, caffeine became a big NO NO!  

The only thing that helped was CBS/NOS.  Before the TRS, I could not tolerate that but thankfully, that's no longer an issue.  A single pill resulted in an improvement from 1:52 to 1:22 on the Montreat half loop.  That's a full THREE MINUTE IMPROVEMENT PER MILE!!  That most definitely counts as extreme dependence on 1 pill!!  NOT ACCEPTABLE!!

I have several options to fight this that are not mutually exclusive:

1. Eliminate caffeine altogether-  It's a good idea but I don't think it will be enough on its own.  I already rejected CoQ10 and I figure it was only a matter of time before I rejected the MF even without the caffeine.  I already know what happens if I stop taking the MF.  Within 5 days, I will collapse.  Again, a single can of Pepsi should NEVER trigger a collapse.   

2. Back off on the Methyl Folate- Again, it's probably a good idea at least in the short-term.  Going back to occasional use of that stuff will be enough to prevent a collapse but I don't think I can get the desired results unless I take it every day.  The plan for this week is to back off for a few days then go back on it leading up to race day.

3. Increase the dose of CBS/NOS- This is almost certainly a winner based on the interval trial this afternoon.  Pace improved by 3 full minutes per mile after just one additional pill.  Perhaps, simply upping the dose of this stuff will allow me to tolerate both MF every day as well as occasional caffeine and even occasional CoQ10 or Glutathione.

4. Add Molybdenum- This is helpful for CBS patients and was effective for me in the past.  Might be worth another shot.  We shall see if it is more effective than the CBS.

5. SUOX drops- I'm not clear if I have this mutation.  I've tried this treatment in the past without success but that was before the TRS.  Probably a last resort.

Reaction to this collapse:

If this sort of thing happens every couple of months or so and I just have to tweak my dosage, I'm okay with it.  Hell, even once per month would be acceptable.  NOT EVERY WEEK!  It takes about 3-5 days to fully recover from a collapse so I have very little window for quality workouts and can never get in shape.     

UPDATE:

Things are looking more promising one day later.  I believe that simply adding moly and/or upping the CBS/NOS will be all I need to do.  I most likely can pitch the stand alone B12 and the Curcumin so there won't be any additional pills in my cocktail.

Training 5/3-5/9

 5/3- MISSION ACCOMPLISHED!  3 miles in 25:48 (8:36 pace).  Splits were 8:45-8:35-8:28.  This was done on Day 3 WITHOUT ANY PILLS AT ALL in spite of cheating a bit this weekend!  Still, I could feel the seams holding me together beginning to come loose.  Within 24-48 hours, it probably all comes unglued on this path.  Thankfully, that won't happen because I'm taking the pills starting today.  

Distance=3.0

REACTION:

This is a BIG VICTORY!  Sure, the time is nothing to celebrate but as of today, I NO LONGER HAVE EXTREME DEPENDENCE ON ANY ONE PILL!   That means if I take a long weekend and forget to pack one of my pills, I will NOT melt down before the end of the trip.  I'm not quite on solid ground yet.  I still have to maintain this for at least a month.  There is still a chance that my formula could have to be altered.  It could be a missing piece or a sudden negative reaction to one of my current key pills.

5/4- Planned rest day due to predicted bad weather.  

5/5- Bad day.  I hope that it was simply too much cheating.  It was 3 consecutive days.  2 days to get through the CoQ10 collapse and the 3rd was to celebrate the successful pill free weekend.   The 2nd day clean is usually the hardest.  4 miles in 38:36 (9:39 pace).  Very poor performance but not quite a collapse.  Trak Shak loop.  Should be better tomorrow.  If not, I'm afraid that there is a missing piece and this is not over.  I'm only 10 days out from race day so it's too late to make any big changes.

Distance=4.0

5/6- 4 miles this time at Lakeshore.  Improved to 34:32 (8:38 pace).  MINUS 61 so that is a significant improvement.  Perhaps all I need to do is limit the cheat days.  2 non-consecutive days per week ought to be manageable.  Though the times were similar to last week, today had a different feel.  I felt more over-stimulated whereas I was rather lethargic on CoQ10 before the collapse.  Added a half mile cool.

Distance=4.5

5/7- 2.5 mile quickie on Lakeshore in the morning.  Finished in 20:10 (8:04 pace).  Just a hair short of my target but I'll take it.  After a slow start, I rallied in the back half and posted a sub-8 in the last 1.5 miles.  Still a bit overstimulated but this was noticeably better than yesterday.

Distance=2.5

5/8- FAIL!  Came through 1 mile in just about 10 minutes then turned around.  Had to walk/jog the back half.  Sulfur was the culprit. A separate post is required.

Distance=2.0

5/9- Lakeshore 4 in 39:40 (9:55 pace).  An improvement but I was hoping for better.  Took 3 CBS/NOS pills and no MF.  I did have a strong negative split (20:25-19:15), which is usually a sign of improvement.  In the aftermath, the MF still triggered a bit of a reaction but it was not as severe as yesterday.  Still not sure what to do about that on race morning but leaning towards not taking it.  Extra CBS/NOS did NOT hurt me, which is a good thing.

PM- Encouraged that I did not collapse after taking MF, I went out to Veteran's Park for 2 more miles and clocked a surprising 17:06 (8:33 pace) with splits of 8:45-8:21.  If I simply up the CBS/NOS and  limit caffeine, I believe I'll be okay.  I may also benefit from extra Probiotics, cutting out protein bars and cutting the Curcumin.  The cocktail will remain manageable.

Distance=6.0

-22 miles on the week.  YTD-315.

It's a hollow victory but I've managed to hit 20 almost every week.