Training 9/22-9/28

 9/22- 2 miles on Lakeshore again.  Time improved from 20:54 to 19:30 (9:45 pace).  Splits were 9:51-9:39.  Steady progress and no real complaints.  Took Mag Malate last night with no real ill-effects.  Even if I was weakened, it cleared by the morning.

Distance-2.0

9/23- 3 miles in 28:28 (9:29 pace).  Sub-30 for 5K.  Route was 1 Mile on New Lakeshore and 2 on Old Lakeshore.  Even pace (14:15-14:13) but struggled a bit down the stretch.  Small step forward but hoped for a little better.  Let's hope nothing is wrong.

Distance-3.0

9/24- Vestavia Mile in 8:04 plus a 1 lap warm and cool.  About as expected.  Probably translates to about 9:15 pace for 3 miles so the improvement continues.  Slow but steady.  I felt a little sluggish on extra ADHS yesterday evening so I went without it today.  Splits were 2:00-2:05-2:04-1:55.  Strong finish but not quite enough kick to break 8.

Distance-1.5

9/25- Planned rest day.  Took just a trace of straight Malic Acid last night and didn't notice any ill-effects.

9/26- 2.5 on Lakeshore in 22:40 (9:04 pace).  Splits were 11:22-11:18.  Hoping for a sub-9 but not quite enough in the tank.  Did this without Vitamin C because I left it at the office.  Translates to about 28:30 for 5K.

Distance-2.5

9/27- 5 miles on Lakeshore in 53:34 (10:43 pace).  NOT PLEASED.  At least I finished but that's the only good thing about this workout.  Went out at 9:35 pace, which was 30 seconds slower than yesterday at half the distance.  Bold but not stupid.  Began to tie up early in Mile 3 but passed the half in a still respectable 24-flat (9:36 pace).

After the turnaround, I had nothing left.  It took me 29:34 to do the back half (11:50 pace).  I suspect that excess Vitamin C is the culprit.  I took 2 yesterday afternoon and 3 this morning.  

Distance-5.0

9/28- 1 Mile at Montreat in 12:42.  Culprit is definitely Vitamin C.  Passed the half in 5:58 then popped a pill and slipped to 6:44 on the back half.  I know the pattern.  I'll get a little better every day but it will take until mid-week until I get back to where I was before this relapse.

Took a half scoop of Malic Acid and felt no discernable difference.  Probably a good thing.  The recent pattern is that last month's medicine is this month's poison.  But.  It will eventually become a non-factor.

Distance-1.0

15 miles on the week