10/22- Another strong MLR on Lakeshore. 10 miles in 73:48 (7:23 pace). Very similar to last week's effort. Pace was very even (36:57-36:51) with 9 out of 10 miles below 7:30. However, this one was just a bit more taxing than last week. I will NOT try to run intervals tomorrow. Easy for the next 2 days. Added a 1/2 mile warm and cool.
Grade:A-/2 credits/distance=11.0
10/23- Easy 6 indoors in 45 flat (7:30 pace). Solid performance but nothing special. Rather forgettable in fact but it gets the job done.
Grade:B+/1 credit/distance=6.5
10/24- Trak Shak 5.5 in 40:20 (7:20 pace) plus a full mile cool. Strong performance but once again, it's obvious that the foot will not be completely pain free by race day. I'll be racing Vulcan slightly banged up. Hopefully, the taper will help.
Grade:A-/1 credit/distance=6.5
10/25- AM- Pyramid workout at Hoover. I did my standard (400-800-1200-1200-800-400) with a passive R of 1:00 per lap of the previous interval. I've been much faster in Johnny's version but he gives a lot more recovery. Aimed for the same pace for each one with a fast closing 400. The times were 86-2:56-4:27-4:27-2:56-71. That's an overall pace of 5:48/mile. Solid but unspectacular overall. For the record, my "A" target is a 5:45 pace and the "B" target is 6:00. There are penalties for being over 4:30 in the 1200 and bonus points for a sub-70 close. None of those apply today. Speed still does not feel very sharp but with PF, I can't do short intervals.
Grade:B+/2 credits/distance=5.0
PM- Easy 5 on Wisteria in 37:01 (7:24 pace). Faded in Mile 5 (7:46), which was partially by design but I did not mean to slow it down that much. 1st half: 18:20, 2nd half: 18:41. This was still very strong after the interval workout only several hours earlier. This will be the last time that I will be able to do this route after work because it is very unsafe in the dark.
Grade:A-/1 credit/distance=5.0
10/26- Earned a rest day and I'm taking it even though I feel good enough to run today. Long and hilly tomorrow then it's time to start the taper.
10/27- Split decision but in a good way this time. Run with the Gnomes and nobody fast showed up. I was not about to go break away in the dark so I stayed with the group for 7 miles then made my move. 1st 8 were hilly through Mountain Brook and passed through in 63:44 (7:58 pace) then I turned it up over the final 6 on a relatively flat route that included Lakeshore and the 2nd half of the Trak Shak loop. I covered the final 6 in a strong 43:10 (7:12 pace) for an overall 14 miles in 1:46:54 (7:38 avg). Interestingly, I felt better in the final 6 than the first 8. The foot felt worse than usual esp. in the first half. Possibly, the change in temperature had something to do with it. In any event, I will need another shot in my right foot but maybe I can let the left one alone. 1/2 mile warm and cool.
Grade:B+/2 credits/distance=15.0
10/28- Excellent! 5 miles at marathon pace on Lakeshore and it felt easy in spite of chilly and windy conditions. Finished with a time of 36:13 (7:13 pace) and I actually dialed it down a bit in the last 2 miles. Still fairly even overall. This one probably felt easier because yesterday's pace was slower than usual.
Grade:A/1 credit/distance=5.0
Weekly summary:
Strong as a bull again! 5 week winning streak. If only I can knock out this PF, I can really do some damage to my PRs but I need to be fresher for speed workouts. The taper has officially begun today so let the madness begin. With only a "10K marathon" (lol) in my focus, mileage will likely be 25-30 next week but I'll still be on track overall for 2,000. YTD: 1,694.
Distance=54.0/ GPA= 35.3/10= 3.53
Monday, October 22, 2012
Monday, October 15, 2012
Training 10/15-10/21
10/15- Strong MLR on Lakeshore. If I want to go more than 6 miles, it's got to be either here, indoors or the track because it was pitch black when I was done. Finished 10 miles in 73:55 (7:23 pace). Very relaxed and steady pace. 1st half: 36:53, 2nd half, 37:02. I get a better grade because of the even pace and relaxed effort. Added a half mile warm and cool.
Grade:A/2 credits/distance=11.0
10/16- Well, it finally caught up to me today. I wanted to test my foot out on a light interval session so I went to Johnny's workout and got soundly beaten by Ed. Workout was a 2 mile warm up followed by 4x400 and 3x800. I DNFed the 4th 400 because of diarrhea and ended up at 78/80/78 and 2:50/2:56/2:50 with some pain in the right foot. The left was okay. My normal target is 75/2:45. I've not done an interval workout in almost 3 months so I'm not sure if I was rusty or beaten up by having done 35 miles in the past 3 days. Probably a combination of both. I would have done okay in an easy 6 but in a quality session, I struggled. Fortunately, I have 2 relatively easy days ahead then a rest on Friday.
Grade:C+/2 credits/distance=6.0
10/17- Easy Trak Shak 5.5 in 40:32 (7:22 pace). Again, I was out too fast and slowed down at the end but that was by design. Bad traffic, dogs, digging up sidewalk. Not a particularly enjoyable run but a pretty solid performance. 1/2 mile cool. Still sore in the right heel.
Grade:B+/1 credit/distance=6.0
10/18- Lakeshore 6.5 with Ed. Part of me wanted to smack him but part of me was loving it. Finished in 44:45 (6:53 pace). I had plenty left for more at the end too. Put me out there fully rested and I do think I could do double this distance at this pace. If I'm not back in sub-90 shape for the half mary, I am darn close. The foot did not hurt at all during the run but I could feel it when I got home. 1/2 mile warm and cool.
Grade:A+/1 credit/distance=7.5
10/19- Planned rest day. I may try to run with the big boys tomorrow (sub-3 marathoners).
10/20- Slept in and ran solo. Not a bad call because it's so dark in the morning now. Trak Shak 8 and 8 route, which is probably the toughest 16 mile route in Birmingham. Finished it in 1:58:41 (7:25 pace). That's the moving pace. I still had too many traffic stops. A lot of people find Lakeshore boring but I prefer it because there are no cars and only 1 intersection. Right foot remains sore and I didn't really feel my best out there today but this is still strong. I was pretty excited when I broke 60 on this course the first time back in 2010. Now, I can do it twice and a single loop is pretty routine. 1st loop was a 59:15, 2nd loop was 59:26 but I had to work hard for the 2nd one.
Grade:A-/2 credits/distance=16.0
10/21- Interesting. Too much caffeine yesterday. I feel like it helped me recover from yesterday and I was almost euphoric when I started but it wore off after 3 miles and I struggled late. I still finished 6 miles in 43:55 (7:19 pace) which is very strong after yesterday's effort but I don't get an "A" because of the way I felt in the 2nd half. I was working for a 7:30ish in Mile 6. Splits were 21:40-22:15. 1/2 mile cool.
Grade:B+/1 credit/distance=6.5
Weekly summary:
Strong week overall. This extends my winning streak to 3 weeks. Weak interval session but I did have a strong long run and a good quasi tempo. I can't shake the right foot pain and I'll need another shot of prolo. Fortunately, it's localized, not widespread like before. I plan to scale back a bit next week then it will be very little before Vulcan. YTD: 1640/ GPA= 3.04. 10 weeks to go on the year and I need to average 36 MPW with a 2.85 GPA the rest of the way. That's do-able but not automatic especially with tapers and holidays ahead.
Distance= 53.0/ GPA= 30.9/9= 3.43
Grade:A/2 credits/distance=11.0
10/16- Well, it finally caught up to me today. I wanted to test my foot out on a light interval session so I went to Johnny's workout and got soundly beaten by Ed. Workout was a 2 mile warm up followed by 4x400 and 3x800. I DNFed the 4th 400 because of diarrhea and ended up at 78/80/78 and 2:50/2:56/2:50 with some pain in the right foot. The left was okay. My normal target is 75/2:45. I've not done an interval workout in almost 3 months so I'm not sure if I was rusty or beaten up by having done 35 miles in the past 3 days. Probably a combination of both. I would have done okay in an easy 6 but in a quality session, I struggled. Fortunately, I have 2 relatively easy days ahead then a rest on Friday.
Grade:C+/2 credits/distance=6.0
10/17- Easy Trak Shak 5.5 in 40:32 (7:22 pace). Again, I was out too fast and slowed down at the end but that was by design. Bad traffic, dogs, digging up sidewalk. Not a particularly enjoyable run but a pretty solid performance. 1/2 mile cool. Still sore in the right heel.
Grade:B+/1 credit/distance=6.0
10/18- Lakeshore 6.5 with Ed. Part of me wanted to smack him but part of me was loving it. Finished in 44:45 (6:53 pace). I had plenty left for more at the end too. Put me out there fully rested and I do think I could do double this distance at this pace. If I'm not back in sub-90 shape for the half mary, I am darn close. The foot did not hurt at all during the run but I could feel it when I got home. 1/2 mile warm and cool.
Grade:A+/1 credit/distance=7.5
10/19- Planned rest day. I may try to run with the big boys tomorrow (sub-3 marathoners).
10/20- Slept in and ran solo. Not a bad call because it's so dark in the morning now. Trak Shak 8 and 8 route, which is probably the toughest 16 mile route in Birmingham. Finished it in 1:58:41 (7:25 pace). That's the moving pace. I still had too many traffic stops. A lot of people find Lakeshore boring but I prefer it because there are no cars and only 1 intersection. Right foot remains sore and I didn't really feel my best out there today but this is still strong. I was pretty excited when I broke 60 on this course the first time back in 2010. Now, I can do it twice and a single loop is pretty routine. 1st loop was a 59:15, 2nd loop was 59:26 but I had to work hard for the 2nd one.
Grade:A-/2 credits/distance=16.0
10/21- Interesting. Too much caffeine yesterday. I feel like it helped me recover from yesterday and I was almost euphoric when I started but it wore off after 3 miles and I struggled late. I still finished 6 miles in 43:55 (7:19 pace) which is very strong after yesterday's effort but I don't get an "A" because of the way I felt in the 2nd half. I was working for a 7:30ish in Mile 6. Splits were 21:40-22:15. 1/2 mile cool.
Grade:B+/1 credit/distance=6.5
Weekly summary:
Strong week overall. This extends my winning streak to 3 weeks. Weak interval session but I did have a strong long run and a good quasi tempo. I can't shake the right foot pain and I'll need another shot of prolo. Fortunately, it's localized, not widespread like before. I plan to scale back a bit next week then it will be very little before Vulcan. YTD: 1640/ GPA= 3.04. 10 weeks to go on the year and I need to average 36 MPW with a 2.85 GPA the rest of the way. That's do-able but not automatic especially with tapers and holidays ahead.
Distance= 53.0/ GPA= 30.9/9= 3.43
Monday, October 8, 2012
Training 10/8-10/14
10/8- Drove back to the 'Ham but did not get back until almost 6 PM so the gym was the best option. Indoor 6 at GMP and finished a few seconds fast at 43-flat (7:10 pace). Some pacing variability here as I backed off after a 7:03 2nd mile. 1st half: 21:28, 2nd half: 21:32. Slight tightness early but nothing to worry about. I felt fresh after 2 days off (not including the 2 junk miles) and had little-no ill-effect from a bit of alcohol over the weekend. I am officially a believer in Fructosin.
Grade:A/1 credit/distance=6.5
10/9- OUTSTANDING! Easy 8 in 58:36 (7:19 pace). I sincerely tried to slow down but I ran like a machine. I was an even 7:20 (+/-3 seconds) the entire way. Barely an ounce of pain over the entire run. I have a tempo on tap tomorrow. I will lower the bar a bit on that one but the fact that I will not be running with the Gnomes in the morning should boost the pace.
Grade:A+/1 credit/distance=8.0
10/10- Trak Shak 5 at tempo effort in 32:32 (6:30 pace). Race pace for the first 2 miles then allowed myself to relax a bit before bringing it home pretty strong. 1st half: 15:54, 2nd half: 16:38. That's a lot more of a fade than I would like but it's still a strong performance overall. 6:30 tempo and 7:30 easy seems like a winning formula.
Grade:A-/2 credits/distance=5.5
10/11- Easy 7 on Lakeshore in 51:20 (7:20 pace). Very strong. I was under GMP for the first half then was able to back off to a steady 7:30 for the 2nd half. Added a mile cool. Again, nary an ounce of pain during the run. Well on track for 50+ on the week.
Grade:A-/1 credit/distance=8.0
10/12- I feel good enough to run today, maybe even good enough for a quality session but until further notice, I'm sticking with the plan to take one rest day per week. Hope to pick up some new tempo/interval shoes today. The old Luna Racers need to be retired.
10/13- Good run with the Gnomes. I went rogue most of the way and am unsure of the time because of GPS issues. Pace was pretty steady around 7:20ish and felt pretty good at that pace but it's somewhat deceptive because I took a lot of time at water stops. It was sunny and pushing 70 degrees when I finished. I do know that my distance was 15.33 miles and I had a little something left in the last .33. Added just a little bit of glacial jogging to make it legit at 15.5. I can afford a pretty easy day tomorrow.
Grade:A-/2 credits/distance=15.5
10/14- Lakeshore 6.5 in 47:58 (7:23 pace). Pretty similar to Thursday. Way too fast for the first 3 miles then backed off to a pace slightly over 7:30 over the 2nd half. In the last mile, I was actually working a bit to hold the pace. Overall, it was still a strong performance. I'll be a little lenient with the grade since this one followed a long run. Tacked on a 1 mile cool.
Grade:A-/1 credit/distance=7.5
Weekly summary:
Paces are very fast but when I'm healthy, this training is really not that hard. When I can manage to run 52 MPW with some quality while feeling comfortable at 7:15 pace, I think that's BQ shape. I'm pretty close and I've got another 2 years before I make the attempt. 2 good weeks of training ahead until Vulcan. YTD mileage is now 1,587. I believe that this is only the 2nd time on record that I made all "A" or "A-" workouts and I now have a decent cushion on the 3.0 for the year.
Distance=51.0/ GPA= 30.5/8= 3.81
Grade:A/1 credit/distance=6.5
10/9- OUTSTANDING! Easy 8 in 58:36 (7:19 pace). I sincerely tried to slow down but I ran like a machine. I was an even 7:20 (+/-3 seconds) the entire way. Barely an ounce of pain over the entire run. I have a tempo on tap tomorrow. I will lower the bar a bit on that one but the fact that I will not be running with the Gnomes in the morning should boost the pace.
Grade:A+/1 credit/distance=8.0
10/10- Trak Shak 5 at tempo effort in 32:32 (6:30 pace). Race pace for the first 2 miles then allowed myself to relax a bit before bringing it home pretty strong. 1st half: 15:54, 2nd half: 16:38. That's a lot more of a fade than I would like but it's still a strong performance overall. 6:30 tempo and 7:30 easy seems like a winning formula.
Grade:A-/2 credits/distance=5.5
10/11- Easy 7 on Lakeshore in 51:20 (7:20 pace). Very strong. I was under GMP for the first half then was able to back off to a steady 7:30 for the 2nd half. Added a mile cool. Again, nary an ounce of pain during the run. Well on track for 50+ on the week.
Grade:A-/1 credit/distance=8.0
10/12- I feel good enough to run today, maybe even good enough for a quality session but until further notice, I'm sticking with the plan to take one rest day per week. Hope to pick up some new tempo/interval shoes today. The old Luna Racers need to be retired.
10/13- Good run with the Gnomes. I went rogue most of the way and am unsure of the time because of GPS issues. Pace was pretty steady around 7:20ish and felt pretty good at that pace but it's somewhat deceptive because I took a lot of time at water stops. It was sunny and pushing 70 degrees when I finished. I do know that my distance was 15.33 miles and I had a little something left in the last .33. Added just a little bit of glacial jogging to make it legit at 15.5. I can afford a pretty easy day tomorrow.
Grade:A-/2 credits/distance=15.5
10/14- Lakeshore 6.5 in 47:58 (7:23 pace). Pretty similar to Thursday. Way too fast for the first 3 miles then backed off to a pace slightly over 7:30 over the 2nd half. In the last mile, I was actually working a bit to hold the pace. Overall, it was still a strong performance. I'll be a little lenient with the grade since this one followed a long run. Tacked on a 1 mile cool.
Grade:A-/1 credit/distance=7.5
Weekly summary:
Paces are very fast but when I'm healthy, this training is really not that hard. When I can manage to run 52 MPW with some quality while feeling comfortable at 7:15 pace, I think that's BQ shape. I'm pretty close and I've got another 2 years before I make the attempt. 2 good weeks of training ahead until Vulcan. YTD mileage is now 1,587. I believe that this is only the 2nd time on record that I made all "A" or "A-" workouts and I now have a decent cushion on the 3.0 for the year.
Distance=51.0/ GPA= 30.5/8= 3.81
Monday, October 1, 2012
Training 10/1-10/7
10/1- Strong MLR on Lakeshore. Finished 10 miles in 73:05 (7:18 pace). That's just shy of GMP. A little sluggish early but I was really in the groove later. Mile 10 was a comfortable 6:54. I think I could have been sub-7:15 without much more effort if not for the windy conditions. Feeling more like the Crazy J of old. Passed 1,500 miles on the year.
Grade:A-/2 credits/distance=10.0
10/2- Easy 7 in 52:28 (7:30 pace). Standard issue workout. Nothing overly exciting to report but tacked on more miles than usual. Solid performance. This week is front loaded because I won't be able to run much this weekend.
Grade:A-/1 credit/distance=7.5
10/3- AM- Morning Gnome run on Lakeshore. Ended up with 6.5 miles plus a cool down in a time of 48:44 (7:30 pace). Once again, in a group run, paces are all over the place. Mile 1 was over 8 but the lead group dipped below my GMP on Mile 3. I went rogue in the 2nd half and went steady 7:30 (+/- 2 seconds) the rest of the way. Slight groin soreness is the reason this was not an "A" but it was enough to clinch a 2.25 GPA for the year. A solid finish this week will pull me back over 3.00 on the year thus far.
Grade:B+/1 credit/distance=7.0
PM- Trak Shak 5 at tempo effort. Legs were tired but that was no surprise. My time was a solid 33:13 (6:38 pace) with a good finish. There are 3 traffic stops on this run so it doesn't count as a PR but with the rolling hills, it usually comes out pretty even. Quality of my performance was about equal to the morning but since it's my 2nd run, I'll be a little lenient with the grade.
Grade:A-/2 credits/distance=5.5
10/4- After a double that included a tempo, I would certainly suck today, right? WRONG! Mountain Brook 6.5 mile route that included Brownell to Canterbury and Jemison trail in a time of 47:58 (7:23 pace). Started too fast especially on the hills in the first half. I was at marathon pace for the first 3 miles then dialed it back to the standard 7:30 pace. When I am symptom free, this type of training really is NOT THAT HARD! If I could avoid a relapse, I have no doubt that I will be well under 19:00/40:00 and yes 3:10 BQ within a year. Added a half mile cool. Hit 60 miles in the past 7 days, which is my upper limit. I am not expecting much tomorrow.
Grade:A-/1 credit/distance=7.0
10/5- Easy 3 in 21:56 indoors (7:19 pace). I wanted to run 5 but was pressed for time. Drove to Cincy in the afternoon. Hit 40 on the week so I can take the weekend completely off if I choose.
Grade:B/1 credit/distance=3.0
10/6- Planned rest day. In Cincy (actually northern Kentucky).
10/7- No good places to run where I am staying. It is true that the best views of Cincinnati are from Kentucky. I expected few chances to run so that's why the week was front loaded. I was able to squeeze in 2 miles on the 'mill at a recovery jog (junk pace). Again, if I'm short of 2K heading into the last week of the year, I'll be glad I did this.
Grade:None/0 credit/distance=2.0
Weekly summary:
Back on track now with back to back winning weeks. I might even re-start some speed next week if I feel up to it. Back to Birmingham tomorrow and back to my routine. Racing schedule is a bit uncertain. Charlotte is the most likely half. Greenville is about 50/50 but if I run there, I may have to skip Vulcan. I will probably do a local 5K in December. YTD=1536. Yearly GPA is back to a 3.00
Distance=42.0/ GPA=28.5/8= 3.56
Grade:A-/2 credits/distance=10.0
10/2- Easy 7 in 52:28 (7:30 pace). Standard issue workout. Nothing overly exciting to report but tacked on more miles than usual. Solid performance. This week is front loaded because I won't be able to run much this weekend.
Grade:A-/1 credit/distance=7.5
10/3- AM- Morning Gnome run on Lakeshore. Ended up with 6.5 miles plus a cool down in a time of 48:44 (7:30 pace). Once again, in a group run, paces are all over the place. Mile 1 was over 8 but the lead group dipped below my GMP on Mile 3. I went rogue in the 2nd half and went steady 7:30 (+/- 2 seconds) the rest of the way. Slight groin soreness is the reason this was not an "A" but it was enough to clinch a 2.25 GPA for the year. A solid finish this week will pull me back over 3.00 on the year thus far.
Grade:B+/1 credit/distance=7.0
PM- Trak Shak 5 at tempo effort. Legs were tired but that was no surprise. My time was a solid 33:13 (6:38 pace) with a good finish. There are 3 traffic stops on this run so it doesn't count as a PR but with the rolling hills, it usually comes out pretty even. Quality of my performance was about equal to the morning but since it's my 2nd run, I'll be a little lenient with the grade.
Grade:A-/2 credits/distance=5.5
10/4- After a double that included a tempo, I would certainly suck today, right? WRONG! Mountain Brook 6.5 mile route that included Brownell to Canterbury and Jemison trail in a time of 47:58 (7:23 pace). Started too fast especially on the hills in the first half. I was at marathon pace for the first 3 miles then dialed it back to the standard 7:30 pace. When I am symptom free, this type of training really is NOT THAT HARD! If I could avoid a relapse, I have no doubt that I will be well under 19:00/40:00 and yes 3:10 BQ within a year. Added a half mile cool. Hit 60 miles in the past 7 days, which is my upper limit. I am not expecting much tomorrow.
Grade:A-/1 credit/distance=7.0
10/5- Easy 3 in 21:56 indoors (7:19 pace). I wanted to run 5 but was pressed for time. Drove to Cincy in the afternoon. Hit 40 on the week so I can take the weekend completely off if I choose.
Grade:B/1 credit/distance=3.0
10/6- Planned rest day. In Cincy (actually northern Kentucky).
10/7- No good places to run where I am staying. It is true that the best views of Cincinnati are from Kentucky. I expected few chances to run so that's why the week was front loaded. I was able to squeeze in 2 miles on the 'mill at a recovery jog (junk pace). Again, if I'm short of 2K heading into the last week of the year, I'll be glad I did this.
Grade:None/0 credit/distance=2.0
Weekly summary:
Back on track now with back to back winning weeks. I might even re-start some speed next week if I feel up to it. Back to Birmingham tomorrow and back to my routine. Racing schedule is a bit uncertain. Charlotte is the most likely half. Greenville is about 50/50 but if I run there, I may have to skip Vulcan. I will probably do a local 5K in December. YTD=1536. Yearly GPA is back to a 3.00
Distance=42.0/ GPA=28.5/8= 3.56
Monday, September 24, 2012
Training 9/24-9/30
9/24- Woke up tired and jet lagged but improved as the day progressed. Wisteria 5 in 36:10 (7:14 pace) plus a short warm and cool. Even pace for the first 4 then deliberately slowed going uphill at the end. Strong GMP run. My Thym-Adren dosage is down to 3 and I hope that it stays there until a medical report shows that I am in the clear. Never again will I believe myself healed otherwise.
Grade:A-/1 credit/distance=5.5
9/25- Strong 6 mile tempo. Finished in 39:45 (6:37 pace). Splits got progressively slower from Mile 1-5 but kept it within a range of 6:35-6:45 then finished with a 6:19. This projects to about 41:20 for 10K and I think I could have gone 30-40 seconds faster if I had raced it all out. Yes, I've lost fitness as a result of this prolonged slump but I'm not so far gone that I can't make it back up fairly soon. On a side note, I'm pretty stable at 3 Thym-Adren though I may wait until after the run to take #3. I'm out of Fructosin but I ordered a new bottle before Denver. If it does not arrive tomorrow, I could be in trouble.
Grade:A-/2 credits/distance=6.5
9/26- Trak Shak 7.5 in 54:06 (7:13 pace). Very strong effort out there today. Time was good but not that good. I had to stop more often than usual because of traffic. Started too fast then backed off to more reasonable 7:20ish in last 3 miles. Fructosin has not arrived. I'm probably good for one more day off it but no more. Because of the darkness, this will be the last time I can run the long route on Wednesday evenings so I wanted to enjoy it.
Grade:A/1 credit/distance=8.0
9/27- Lakeshore 7 in 50:03 (7:09 pace). Outstanding! I could have gone sub-7 and remained fairly comfortable. My fitness is comparable to what it was at this time last year. At sea level and on a flat course, I think I'm good for a half mary in the low-mid 1:31s right now. That can come down nicely in the next 3 months. Got a note in the mail indicating that I have a parcel waiting and I assume that it's the Fructosin. I am HOT.
Grade:A/1 credit/distance=7.0
9/28- Planned rest day. Need a good long run tomorrow and a decent effort on Sunday to hit 50.
9/29- Run with the Gnomes. Split decision. I was doing pretty well through 12 miles then crashed hard due to a combination of fast paces earlier in the week and possibly too much sugar. In any event, I finished 15 in 1:58:02 (7:52 pace) but the last 3 took about 26 minutes (8:40). The fructosin arrived and I started back on it yesterday but I may have been harmed by the 3 days off it. I'll call this one average overall but finishing at a sub-8 average is enough to prevent a "C." Need 8 tomorrow for 50.
Grade:B-/2 credits/distance=15.0
9/30- AM- 3 miles indoors in 22:48 (7:36 pace). Very overstimulated after only 1 Thym-Adren in the morning. Not good. Fading to 7:45 at the end.
PM- Lame 5 miler indoors in 39:06 (7:49 pace). Slight negative split (19:38-19:28). The extreme soreness from yesterday has gone down but I was tight and easily winded from too much caffeine yesterday. I'm clean starting next week.
Grade:C/1 credit/distance=8.0
Weekly summary:
Despite faltering over the weekend, this was good enough to break a 5 week losing streak. Hit 50 miles for the first time in a long time. This is the end of the 3rd quarter and I stand at 1,494 miles on the year with a GPA of 2.99. Despite the struggles, I still have a chance at 2,000 miles and a 3.00 on the year. I have PR'd at every distance 1 Mile and over but all of them came in the first 5 months.
Distance=50.0/GPA= 26.5/8= 3.31
Grade:A-/1 credit/distance=5.5
9/25- Strong 6 mile tempo. Finished in 39:45 (6:37 pace). Splits got progressively slower from Mile 1-5 but kept it within a range of 6:35-6:45 then finished with a 6:19. This projects to about 41:20 for 10K and I think I could have gone 30-40 seconds faster if I had raced it all out. Yes, I've lost fitness as a result of this prolonged slump but I'm not so far gone that I can't make it back up fairly soon. On a side note, I'm pretty stable at 3 Thym-Adren though I may wait until after the run to take #3. I'm out of Fructosin but I ordered a new bottle before Denver. If it does not arrive tomorrow, I could be in trouble.
Grade:A-/2 credits/distance=6.5
9/26- Trak Shak 7.5 in 54:06 (7:13 pace). Very strong effort out there today. Time was good but not that good. I had to stop more often than usual because of traffic. Started too fast then backed off to more reasonable 7:20ish in last 3 miles. Fructosin has not arrived. I'm probably good for one more day off it but no more. Because of the darkness, this will be the last time I can run the long route on Wednesday evenings so I wanted to enjoy it.
Grade:A/1 credit/distance=8.0
9/27- Lakeshore 7 in 50:03 (7:09 pace). Outstanding! I could have gone sub-7 and remained fairly comfortable. My fitness is comparable to what it was at this time last year. At sea level and on a flat course, I think I'm good for a half mary in the low-mid 1:31s right now. That can come down nicely in the next 3 months. Got a note in the mail indicating that I have a parcel waiting and I assume that it's the Fructosin. I am HOT.
Grade:A/1 credit/distance=7.0
9/28- Planned rest day. Need a good long run tomorrow and a decent effort on Sunday to hit 50.
9/29- Run with the Gnomes. Split decision. I was doing pretty well through 12 miles then crashed hard due to a combination of fast paces earlier in the week and possibly too much sugar. In any event, I finished 15 in 1:58:02 (7:52 pace) but the last 3 took about 26 minutes (8:40). The fructosin arrived and I started back on it yesterday but I may have been harmed by the 3 days off it. I'll call this one average overall but finishing at a sub-8 average is enough to prevent a "C." Need 8 tomorrow for 50.
Grade:B-/2 credits/distance=15.0
9/30- AM- 3 miles indoors in 22:48 (7:36 pace). Very overstimulated after only 1 Thym-Adren in the morning. Not good. Fading to 7:45 at the end.
PM- Lame 5 miler indoors in 39:06 (7:49 pace). Slight negative split (19:38-19:28). The extreme soreness from yesterday has gone down but I was tight and easily winded from too much caffeine yesterday. I'm clean starting next week.
Grade:C/1 credit/distance=8.0
Weekly summary:
Despite faltering over the weekend, this was good enough to break a 5 week losing streak. Hit 50 miles for the first time in a long time. This is the end of the 3rd quarter and I stand at 1,494 miles on the year with a GPA of 2.99. Despite the struggles, I still have a chance at 2,000 miles and a 3.00 on the year. I have PR'd at every distance 1 Mile and over but all of them came in the first 5 months.
Distance=50.0/GPA= 26.5/8= 3.31
Sunday, September 23, 2012
RNR Denver half RR
 |
| Denver at sunset |
Training:
Since the end of July, I've had nothing but trouble. This time, the culprit was an extreme intolerance to sugar. I resolved to drink nothing but water except during long runs in which I would drink Powerade. Even that was not enough. It progressed to the point in which I could not even eat certain fruits or breads and even a sip of Powerade would cause my whole body to tighten up. Obviously, something had to be done about this. I ordered a supplement called Fructosin which allowed me to at least bring it to a manageable condition that will allow an occasional splurge while staying clean most of the time, which is what I should be doing anyway. All told, I managed only one good long run the entire cycle and had only once gone beyond 13 miles in the last 5 months. NOTE: My lower volume/high intensity training style has NOTHING to do with sugar intolerance. If the race had been even one week earlier, I never would have finished but I began to feel better in the days leading up to the race. I thought that perhaps if everything fell into place, I might run as fast as 1:35 even at altitude. However, I would likely be racing on a higher than optimal Thym-Adren dosage so the more realistic goal was a sub-1:40. My doctor says that it's common to see a patient's adrenals go through the roof immediately after a major problem is solved but it's only a temporary reaction. As my system began to slow down, a dosage that had previously worked like magic was now too much.
Trip:
2 years ago, I took a road trip through New Mexico and Colorado that even included cutting through small portions of Wyoming and Nebraska as part of my visit all 50 states project. I only spent one full day in Denver but I really liked the city and made plans to come back for a race. Of course, the question on most people's minds is the effect of mile high elevation. The answer is that it's not too bad. You will definitely tire easier and be struggling for breath but the effect is comparable to a hilly course or 75 degree weather with humidity. For an athlete who runs a 7:00 pace, you can expect to be about 15 seconds slower per mile. That adds up to just over 3:15 for a 13.1 mile race.
This year, I flew out of Atlanta with my buddy Nick on Thursday morning. The trip went without a hitch and we checked into our hotel just a few blocks from the starting line and expo then proceeded to run a solid fast finish 6 miler on Cherry Creek trail. In addition to racing, we would see the Garden of the Gods, the Coors brewery and a baseball game at Coors Field.
Course:
Some of my readers will be surprised to learn that the Mile High city of Denver is actually pretty flat. To quote Jeff Daniels in the movie Dumb and Dumber: "I would have expected the Rocky Mountains to be a little rockier than this." The east side of town (near the airport) is nearly a pancake flat prairie plateau but the mountains come into view on the west side. True to form, the course was mostly flat. Most of the "hills" were just gentle inclines though there were steeper sections early in Mile 4 as well as Mile 11 but the last mile was a steady decline so it was certainly manageable. The course also provided a nice variety of city streets and parks that even included a small lake. I did not see many mountain views but it was still among the most scenic overall that I have raced.
Race:
We arrived at the starting area with plenty of time to spare and after a decent warm up, I had to make a last minute bathroom stop. I had to jog back to the starting line and arrived back at Corral #2 just in time. Like most big races, it was quite congested at the start and many runners lined up much closer to the front than they should have. I had to do a bit of weaving and ran some extra distance but I hit the first 2 miles right on target near 7:15. Unfortunately, by Mile 3, which is quite often the tell tale sign of a good race or bad one, I was really sucking wind and would have to back off. I rebounded a bit in Mile 4 but still did not feel so great and was mathematically preparing for the worst. If I faded to 8:00 pace, I'd run about 1:42:xx. Here are the early splits:
7:18 (7:18)
7:15 (14:33)
7:31 (22:04)
7:16 (29:20)
We seemed to be going up a gradual incline for most of the next mile and it was here that I really felt like I was in trouble. I feared that I would end up in survival mode the rest of the way and end up well above 1:40. Fortunately, we hit a bit of a downhill as we entered City Park and after an all important hydration stop, I got a bit of a resurgence for a while. 1:35 had slipped away but I was still in good shape to come in well under 1:40. The resurgence did not last long an with nearly half of the race and the toughest part of the course to come, I was already struggling.
7:32 (36:52)
7:22 (44:14)
7:42 (51:56)
7:39 (59:35)
The bottom of the decline after coming out of City Park came around 8.5 miles and I found the return trip back up to be manageable. With 4 miles to go, all I needed was slightly below 8:00 pace for the rest of the way and with the downhill finish, I could even afford to go 10-15 seconds in the red and be able to make it up. By this point, I knew that I was off form and just wanted to be done but I would fight just hard enough to secure the sub-1:40 and not much harder. Just before the end of Mile 10, we hit the steepest hill of the race, which lasted almost a half mile. At this point in a race, a relatively mild hill can feel like a mountain and at altitude, it's twice as hard. Several runners around me were walking and I wanted to do the same but I kept my resolve and continued plodding along for I knew that once I stopped, it would be difficult to get going again. We were treated to a nice steady decline around 10.5 miles and I thought that was the worst of the hills. I rounded a corner just after Mile 11 and audibly groaned at what I saw up ahead. Again, I kept plodding along and got through another section of rollers just before the welcome Mile 12 sign. The volunteers said it was all downhill the rest of the way and this time, they were right. I checked my watch and found to my relief that I had a sub-1:40 in the bag and if I really pushed I could break 1:39. Do I go for it? No. Just cruise it on in. You're off form and at high altitude. This could still get ugly. DO NOT risk a melt down at the finish. Going downhill, I did pick up the pace to under 7:00 in the closing straightaway in front of the state capitol but showed no real sprinting form and allowed myself to be passed. Thankfully, I crossed the line VERY sore and winded but on my feet with no need to visit the medical tent. My official time was 1:39:12- 7:34 pace (11 minutes off my PR) but probably the equivalent of mid-high 1:35 at sea level, which is certainly no disgrace.
7:35 (67:10)
7:44 (74:54)
8:00 (1:22:54)
7:52 (1:30:46)
7:37 (1:38:23)
:49 (1:39:12) last .12 @ 6:42
Final thoughts:
Despite a so-so performance in the race, I enjoyed the trip and checked off state #14 in my Half2Run challenge (half/full mary in 25 of the 50 states). This was a well organized event too and as a bonus, the finisher's medal is one of the best. If you are willing to concede a PR and are able to take several days to enjoy the city, make use of great running trails and see some breathtaking scenery nearby, this event should be on anyone's list seeking a destination race.
 |
| Garden of the gods |
Monday, September 17, 2012
Training 9/17-9/23 (race week)
9/17- AM. VERY overstimulated despite taking 5 Thym Adren pills upon rising. Workout was a rather ugly 5 miler indoors in a time of 38:52 (7:46 pace). Got off to a good start (7:22) then faded fast but did rally for a 7:37 finish. 1st half was 19 flat, 2nd half was 19:52. Let's see if 4 more pills this afternoon will result in some further improvement. Denver is in 5 days and I expect to suck. Just finishing would be a moral victory.
Grade:C-/ 1 credit/distance=5.0
PM- Another 5 miler and my time is all the way down to 34:57 (6:59 pace). Still overstimulated and my foot was bothering me at the end. Even pace and a hard fought 6:42 last mile to bring home the sub-7 pace. I'm still not going to predict anything other than suckage in Denver.
Grade:B-/1 credit/distance=5.0
9/18- Trial number 3 and this one felt almost "pretty normal." 5 miles again and my time is all the way down to 32:50 (6:34 pace). Struggled just a bit in Miles 2-4 but the first and second half were almost even (16:26-16:24) and a 6:19 last mile. I am within 56 seconds of a PR. I think I can go under 1:40 in Denver but won't go much under that. I've settled into a routine now with low sugar, 1 fructosin, 3 Paramin and 9 Thym-Adren. Over stimulation has calmed down a bit but if I go too long without pills, it will kick in HARD.
Grade:B+/2 credits/distance=5.5
9/19- Little more than a junk run in the morning. 2 miles in 15:12 (7:36 pace). Easy effort. Sluggish start, warmed up nicely after the first half. Splits were 7:47-7:25. Added a cool at the end. I'm heading to Atlanta this evening to catch the morning flight to Denver so there will be no Trak Shak run but I may jump on the 'mill for a few minutes after work.
PM- 2 mile junk run on Wisteria untimed.
Grade:B/1 credit/distance=4.5
9/20- Flew to Denver, checked in st the hotel then hit Cherry Creek trail for a very encouraging 6 miler. Finished with a time of 41:29 (6:55), which is probably the equivalent of 6:40 at sea level. I was an even 28 for the first 4 then slowed to 7:07 and stormed home in 6:22 despite sucking wind something awful. Starting a kick early will be very painful. Weather is extremely dry (15% humidity, 27 dew point). Temps were in the upper 70s. No, I don't care if this hurts me in 2 days.
Grade:A/2 credits/distance=6.0
9/21- Planned rest day. Drove through Garden of the Gods and picked up packet at the expo. Dosage seems to be trending down but the plantar is hurting me more than usual today (prolo in 2 weeks). Weather is predicted to be cool and clear with a mild breeze (low 50s at the start, 60 at the finish). Only 5 days ago, I wasn't even sure I'd make it to the starting line. I still won't predict a time.
9/22- Survived it. Rock n' Roll Denver half in 1:39:12 (7:35 pace). That's a full 11 minutes from a PR but given the hell that body has been through, I'll take it. I was hurt by Thursday's workout and a rapidly trending down dosage. Just finishing was an accomplishment. I'll call it a training run. Probably the equivalent of a high 1:35 at sea level. More details to come.
Grade:C+/3 credits/ distance= 14.0
9/23- Planned rest day. Travel day in which I lost 2 hours going to Atlanta then gained 1 back on the drive to Birmingham. Too tired to run even if I wanted to.
Weekly summary:
There are signs of breaking out of this slump.
Distance= 40.0/ GPA=2.89
Grade:C-/ 1 credit/distance=5.0
PM- Another 5 miler and my time is all the way down to 34:57 (6:59 pace). Still overstimulated and my foot was bothering me at the end. Even pace and a hard fought 6:42 last mile to bring home the sub-7 pace. I'm still not going to predict anything other than suckage in Denver.
Grade:B-/1 credit/distance=5.0
9/18- Trial number 3 and this one felt almost "pretty normal." 5 miles again and my time is all the way down to 32:50 (6:34 pace). Struggled just a bit in Miles 2-4 but the first and second half were almost even (16:26-16:24) and a 6:19 last mile. I am within 56 seconds of a PR. I think I can go under 1:40 in Denver but won't go much under that. I've settled into a routine now with low sugar, 1 fructosin, 3 Paramin and 9 Thym-Adren. Over stimulation has calmed down a bit but if I go too long without pills, it will kick in HARD.
Grade:B+/2 credits/distance=5.5
9/19- Little more than a junk run in the morning. 2 miles in 15:12 (7:36 pace). Easy effort. Sluggish start, warmed up nicely after the first half. Splits were 7:47-7:25. Added a cool at the end. I'm heading to Atlanta this evening to catch the morning flight to Denver so there will be no Trak Shak run but I may jump on the 'mill for a few minutes after work.
PM- 2 mile junk run on Wisteria untimed.
Grade:B/1 credit/distance=4.5
9/20- Flew to Denver, checked in st the hotel then hit Cherry Creek trail for a very encouraging 6 miler. Finished with a time of 41:29 (6:55), which is probably the equivalent of 6:40 at sea level. I was an even 28 for the first 4 then slowed to 7:07 and stormed home in 6:22 despite sucking wind something awful. Starting a kick early will be very painful. Weather is extremely dry (15% humidity, 27 dew point). Temps were in the upper 70s. No, I don't care if this hurts me in 2 days.
Grade:A/2 credits/distance=6.0
9/21- Planned rest day. Drove through Garden of the Gods and picked up packet at the expo. Dosage seems to be trending down but the plantar is hurting me more than usual today (prolo in 2 weeks). Weather is predicted to be cool and clear with a mild breeze (low 50s at the start, 60 at the finish). Only 5 days ago, I wasn't even sure I'd make it to the starting line. I still won't predict a time.
9/22- Survived it. Rock n' Roll Denver half in 1:39:12 (7:35 pace). That's a full 11 minutes from a PR but given the hell that body has been through, I'll take it. I was hurt by Thursday's workout and a rapidly trending down dosage. Just finishing was an accomplishment. I'll call it a training run. Probably the equivalent of a high 1:35 at sea level. More details to come.
Grade:C+/3 credits/ distance= 14.0
9/23- Planned rest day. Travel day in which I lost 2 hours going to Atlanta then gained 1 back on the drive to Birmingham. Too tired to run even if I wanted to.
Weekly summary:
There are signs of breaking out of this slump.
Distance= 40.0/ GPA=2.89
Monday, September 10, 2012
Fructosin product review
EDIT: This is quickly becoming a popular post so I need to add to it. Does Fructosin work? Hell yeah, it works! Just compare my training from August-early September with October. It's almost like night and day. Still, a word of warning. It is NOT a substitute for a healthy diet. It is still strongly advisable to limit sugar consumption but you'll be fine eating fruits and breads. Digestion is also much improved. I will be VERY interested to see what impact it will have on my medical report, specifically my blood sugar ratio, which is inter-related to adrenal function. The only negatives are that it must be ordered online (takes about 2 weeks to ship) and the cost is considerable (about $45 for a month supply). I sure hope that it will soon be available OTC in the U.S. I strongly endorse this product.
Background:
About 12 months ago, after an extremely unstable summer in which I seemed to alternate from fatigue to overstimulation almost day to day, I made the decision to quit drinking sugared drinks and reduce my already low alcohol consumption. I allowed myself to cheat maybe once a week but overall, I was much cleaner in this aspect of my diet. My diligence was rewarded with a strong fall racing season in which I scored 2 half marathon PRs. Things got even better after New Years 2012 when I was freed from dependence on a thyroid/adrenal supplement called Thym-Adren. By the middle of the year, I had stopped taking Paramin for blood sugar as well. The 1st quarter of 2012 was the best stretch of running health that I have ever had.
Here are my race results:
10 K trial- 40:14 PR
3M half- 1:28:12 PR (by nearly 3 minutes)
Mercedes full: 3:21:56 PR (by nearly 14 minutes)
Rumpshaker 5K: 19:13 PR
After that point at the end of March, I've experienced more downs than ups as my sugar intolerance has gotten worse, not better as I've gotten off the pills. Calling it "freed from the pills" is not an accurate assessment. I was forced off them. One day, they worked just like they should have but gradually, the magic number of pills decreased until I felt best on nothing and lousy after taking even 1 pill. That is very unusual and it made me feel uneasy but I resolved to keep my trust in the Lord.
Soon it was not just soda, beer and energy drinks that produced negative reactions. Even supposedly healthy fruit drinks and Chia bars with "no sugar added" caused my body to stiffen up and perform very poorly in workouts, some of which had to be interrupted by unplanned bathroom visits. The same thing happened with artificial sweetners such as sucralose and aspartame, putting Powerade Zero and Muscle Milk on the banned list. Even certain types of bread contain too much fructose and towards the end, even pizza started giving me problems. If I ate or drank a forbidden item, I was looking at 5-7 days of poor workouts. Pushing my body when it was not in sync led to the dreaded plantar fasciitis. Obviously, something had to be done about this. By researching sugar intolerance on the internet, I diagnosed myself with fructose malabsorption disorder. Red Bull, which is sweetend with sucrose and glucose instead of high fructose corn syrup did NOT produce a significant negative reaction. My problem is a deficiency in the enzyme xylose isomerase, which converts excess fructose to glucose. I surmised that this deficiency also interfered with the absorption and processing of Thym Adren and Paramin. Early signs point to this being correct.
Taken directly from the website: "FRUCTOSiN is a worldwide unique food supplement containing the enzyme Xylose Isomerase . This enzyme is able to support the body with the digestion of the surplus of ingested fructose."
Now on to the results:
I felt a difference from the very first day on this new pill. Instead of feeling listless and depressed, I was loose, anxious and short of breath. I nervously tried a forbidden soda and my body did NOT tighten up. I felt even more stimulated just as I should have. As a test, I popped a Thym-Adren pill just to see if it would make things better or worse. The answer was that it made things better.
Analysis:
Fructose malabsorption is linked to adrenal fatigue and those who have taken Accutane so it's all inter-related. The only negative of Fructosin is the cost. It costs $45 for a 15 day supply but I am hopeful that I will not have to take it every day long-term, just for preventative maintenance. Hopefully, the same will hold true for Thym-Adren as well. As long as I am not in a situation in which I need X # of pills per day or else, I can live with that and others can live with me.
This is NOT a substitute for a healthy diet. Sugar was bad before and it still is but I have achieved some freedom from restrictions that are nearly impossible to follow.
Perhaps, I should call myself Dr. J instead of Crazy J, LOL.
FINAL EDIT: 1 year later, I still endorse this product and stand by what I have written. However, shortly after taking a magnesium supplement to correct a severe deficiency, I found that I no longer needed Fructosin and have read that fructose malabsorption has been linked to a magnesium deficiency.
Background:
About 12 months ago, after an extremely unstable summer in which I seemed to alternate from fatigue to overstimulation almost day to day, I made the decision to quit drinking sugared drinks and reduce my already low alcohol consumption. I allowed myself to cheat maybe once a week but overall, I was much cleaner in this aspect of my diet. My diligence was rewarded with a strong fall racing season in which I scored 2 half marathon PRs. Things got even better after New Years 2012 when I was freed from dependence on a thyroid/adrenal supplement called Thym-Adren. By the middle of the year, I had stopped taking Paramin for blood sugar as well. The 1st quarter of 2012 was the best stretch of running health that I have ever had.
Here are my race results:
10 K trial- 40:14 PR
3M half- 1:28:12 PR (by nearly 3 minutes)
Mercedes full: 3:21:56 PR (by nearly 14 minutes)
Rumpshaker 5K: 19:13 PR
After that point at the end of March, I've experienced more downs than ups as my sugar intolerance has gotten worse, not better as I've gotten off the pills. Calling it "freed from the pills" is not an accurate assessment. I was forced off them. One day, they worked just like they should have but gradually, the magic number of pills decreased until I felt best on nothing and lousy after taking even 1 pill. That is very unusual and it made me feel uneasy but I resolved to keep my trust in the Lord.
Soon it was not just soda, beer and energy drinks that produced negative reactions. Even supposedly healthy fruit drinks and Chia bars with "no sugar added" caused my body to stiffen up and perform very poorly in workouts, some of which had to be interrupted by unplanned bathroom visits. The same thing happened with artificial sweetners such as sucralose and aspartame, putting Powerade Zero and Muscle Milk on the banned list. Even certain types of bread contain too much fructose and towards the end, even pizza started giving me problems. If I ate or drank a forbidden item, I was looking at 5-7 days of poor workouts. Pushing my body when it was not in sync led to the dreaded plantar fasciitis. Obviously, something had to be done about this. By researching sugar intolerance on the internet, I diagnosed myself with fructose malabsorption disorder. Red Bull, which is sweetend with sucrose and glucose instead of high fructose corn syrup did NOT produce a significant negative reaction. My problem is a deficiency in the enzyme xylose isomerase, which converts excess fructose to glucose. I surmised that this deficiency also interfered with the absorption and processing of Thym Adren and Paramin. Early signs point to this being correct.
Taken directly from the website: "FRUCTOSiN is a worldwide unique food supplement containing the enzyme Xylose Isomerase . This enzyme is able to support the body with the digestion of the surplus of ingested fructose."
Now on to the results:
I felt a difference from the very first day on this new pill. Instead of feeling listless and depressed, I was loose, anxious and short of breath. I nervously tried a forbidden soda and my body did NOT tighten up. I felt even more stimulated just as I should have. As a test, I popped a Thym-Adren pill just to see if it would make things better or worse. The answer was that it made things better.
Analysis:
Fructose malabsorption is linked to adrenal fatigue and those who have taken Accutane so it's all inter-related. The only negative of Fructosin is the cost. It costs $45 for a 15 day supply but I am hopeful that I will not have to take it every day long-term, just for preventative maintenance. Hopefully, the same will hold true for Thym-Adren as well. As long as I am not in a situation in which I need X # of pills per day or else, I can live with that and others can live with me.
This is NOT a substitute for a healthy diet. Sugar was bad before and it still is but I have achieved some freedom from restrictions that are nearly impossible to follow.
Perhaps, I should call myself Dr. J instead of Crazy J, LOL.
FINAL EDIT: 1 year later, I still endorse this product and stand by what I have written. However, shortly after taking a magnesium supplement to correct a severe deficiency, I found that I no longer needed Fructosin and have read that fructose malabsorption has been linked to a magnesium deficiency.
Training 9/10-9/16
9/10- Upon rising this morning feeling way overstimulated, it has become apparent that I need to settle into a routine of at least 3 Thym Adren pills until further notice. I'll shoot for a fast finish easy 6 this evening in nice weather. I have not run well at a distance over 5 in nearly a month.
PM- 6 miles at moderate effort on Wisteria. Finished with a solid time of 43:12 (7:12 pace). Sure, I was still a bit too loose and over stimulated but this was clearly the best I felt since the 17 mile long run almost a month ago. I may need more than 3 Thym-Adren. 1st half: 21:56, 2nd half: 21:16.
Grade:B+/1 credit/distance=6.0
9/11- 6 mile tempo indoors in 40:20 (6:43 pace). Ran the first 5 in a comfortable 34:21 (6:52 avg) with even splits. That is right at 1:30 half mary pace then I stepped on it for a 6th mile in 5:59.12. Felt very strong and relaxed. I took no Fructosin today only because I forgot to take it to work with me and I am only now beginning to tighten up a bit. I'll bet that in time, I'll only need 1 or less per day. Bad news is that without mega Thym-Adren, I'll be over stimulated. Here's hoping that my dependence on that stuff will also fade. According to my medical reports, I've never had my numbers in balance. Perhaps the enzyme deficiency prevented that. Also, I'm still having a bit of foot pain and will need a 3rd prolo treatment. I'll try to put it off until early October.
Grade:A/2 credits/distance= 6.5
9/12- Trak Shak 7.5 in 53:05 (7:05 pace) with an even pace. Only 1 mile was over 7:15, which was almost all uphill. Felt strong. A little tight in the groin but maintained a moderate and comfortable effort all the way. This is good. I think I took a little too much Thym-Adren but the result was a "still good" performance. That's the way it should be. 1 too many or too few pills should not be a dramatic difference. Long tribute in which I tried on some Pegasus trainers.
Grade:A-/1 credit/distance=8.5
9/13- Wisteria 6 mile in 42:54 (7:09 pace). Cut the Thym-Adren from 7 pills down to 5 pills and it still felt like it was too much. Once again, I managed a pretty strong performance. The Wisteria "course" is a 2.5 mile out and back route just down the hill from my apartment. I didn't like this route before but it's growing on me and the uphill finish is a challenge. 1st leg was 17:47, 2nd leg was 17:58, last mile in 7:09.
Grade:A-/1 credit/distance=6.0
9/14- Turned 32 years old today. I'm taking a planned rest day but may do a junk run this afternoon. Strange, I've been forced off the Thym-Adren again. I've cheated BADLY on my diet recently after my first taste of freedom. I'm not out of the woods yet. Foot pain is now centered around the classic PF location. 3 weeks until prolo.
PM- Junk run on Wisteria. This will make it easier to get to 50 on the week. I did the first mile at basic effort then slow jogged the next 1.5. The slow jog actually felt more uncomfortable. Foot was sore. I have 2 more quality sessions scheduled before Denver but I've got to be cautious.
Grade: None/0 credit/distance=2.5
9/15- NIGHTMARE! Gnome run in which I felt fine for the first 4.7 miles then CRASHED HARD. Mile 6 was 8:47 then I had to go another 4.5 miles to complete the loop. I walked and slow jogged it and it was demoralizing. The culprit was over stimulation. Yesterday, I was forced off the pills. Today, I need mega doses. Even with the fructosin, I can only have the occasional forbidden item. Is the fructosin stimulating me? If so, I've got BIG trouble. That would be an impossible situation.
I'll call this one an easy day but if I can't go long tomorrow, it's a 2 credit "F." Finished the first 6 miles in 45:24 (7:34 avg), which is not bad then added 2 more at a pace over 10:00.
Grade:C/1 credit/distance=8.5
9/16- I sure hope this is the nadir. Hated every step of this one. Hoping for 12.5 miles and quit after 3.5 in a time of 31:24 (8:58 pace). Both yesterday and today, I was MUCH WORSE after taking a sip of Powerade. What to make of this? I don't know. The best hope is that this is the result of the sugar binge earlier in the week. Perhaps cutting it out again will work then I can cheat on rare occasions.
PM- 1 Mile at Vestavia. Finished in 6:26.7 with a negative split (3:18-3:08). That's still BAAAAD!
Run #3- Repeat of Vestavia Mile and my time was down to 5:56.6. Near perfect splits (88-90-90-88)
That's good enough to bring me up to passing on the day.
Grade:D-/2 credits/distance=5.5
Weekly summary:
Every year since '08 in late summer- early Fall, I go through a period in which I feel like giving up. This may be the worst it's ever been.
Distance=44.0/ GPA= 22.1/8= 2.76
PM- 6 miles at moderate effort on Wisteria. Finished with a solid time of 43:12 (7:12 pace). Sure, I was still a bit too loose and over stimulated but this was clearly the best I felt since the 17 mile long run almost a month ago. I may need more than 3 Thym-Adren. 1st half: 21:56, 2nd half: 21:16.
Grade:B+/1 credit/distance=6.0
9/11- 6 mile tempo indoors in 40:20 (6:43 pace). Ran the first 5 in a comfortable 34:21 (6:52 avg) with even splits. That is right at 1:30 half mary pace then I stepped on it for a 6th mile in 5:59.12. Felt very strong and relaxed. I took no Fructosin today only because I forgot to take it to work with me and I am only now beginning to tighten up a bit. I'll bet that in time, I'll only need 1 or less per day. Bad news is that without mega Thym-Adren, I'll be over stimulated. Here's hoping that my dependence on that stuff will also fade. According to my medical reports, I've never had my numbers in balance. Perhaps the enzyme deficiency prevented that. Also, I'm still having a bit of foot pain and will need a 3rd prolo treatment. I'll try to put it off until early October.
Grade:A/2 credits/distance= 6.5
9/12- Trak Shak 7.5 in 53:05 (7:05 pace) with an even pace. Only 1 mile was over 7:15, which was almost all uphill. Felt strong. A little tight in the groin but maintained a moderate and comfortable effort all the way. This is good. I think I took a little too much Thym-Adren but the result was a "still good" performance. That's the way it should be. 1 too many or too few pills should not be a dramatic difference. Long tribute in which I tried on some Pegasus trainers.
Grade:A-/1 credit/distance=8.5
9/13- Wisteria 6 mile in 42:54 (7:09 pace). Cut the Thym-Adren from 7 pills down to 5 pills and it still felt like it was too much. Once again, I managed a pretty strong performance. The Wisteria "course" is a 2.5 mile out and back route just down the hill from my apartment. I didn't like this route before but it's growing on me and the uphill finish is a challenge. 1st leg was 17:47, 2nd leg was 17:58, last mile in 7:09.
Grade:A-/1 credit/distance=6.0
9/14- Turned 32 years old today. I'm taking a planned rest day but may do a junk run this afternoon. Strange, I've been forced off the Thym-Adren again. I've cheated BADLY on my diet recently after my first taste of freedom. I'm not out of the woods yet. Foot pain is now centered around the classic PF location. 3 weeks until prolo.
PM- Junk run on Wisteria. This will make it easier to get to 50 on the week. I did the first mile at basic effort then slow jogged the next 1.5. The slow jog actually felt more uncomfortable. Foot was sore. I have 2 more quality sessions scheduled before Denver but I've got to be cautious.
Grade: None/0 credit/distance=2.5
9/15- NIGHTMARE! Gnome run in which I felt fine for the first 4.7 miles then CRASHED HARD. Mile 6 was 8:47 then I had to go another 4.5 miles to complete the loop. I walked and slow jogged it and it was demoralizing. The culprit was over stimulation. Yesterday, I was forced off the pills. Today, I need mega doses. Even with the fructosin, I can only have the occasional forbidden item. Is the fructosin stimulating me? If so, I've got BIG trouble. That would be an impossible situation.
I'll call this one an easy day but if I can't go long tomorrow, it's a 2 credit "F." Finished the first 6 miles in 45:24 (7:34 avg), which is not bad then added 2 more at a pace over 10:00.
Grade:C/1 credit/distance=8.5
9/16- I sure hope this is the nadir. Hated every step of this one. Hoping for 12.5 miles and quit after 3.5 in a time of 31:24 (8:58 pace). Both yesterday and today, I was MUCH WORSE after taking a sip of Powerade. What to make of this? I don't know. The best hope is that this is the result of the sugar binge earlier in the week. Perhaps cutting it out again will work then I can cheat on rare occasions.
PM- 1 Mile at Vestavia. Finished in 6:26.7 with a negative split (3:18-3:08). That's still BAAAAD!
Run #3- Repeat of Vestavia Mile and my time was down to 5:56.6. Near perfect splits (88-90-90-88)
That's good enough to bring me up to passing on the day.
Grade:D-/2 credits/distance=5.5
Weekly summary:
Every year since '08 in late summer- early Fall, I go through a period in which I feel like giving up. This may be the worst it's ever been.
Distance=44.0/ GPA= 22.1/8= 2.76
Monday, September 3, 2012
Training 9/3-9/9
9/3- AM- 2nd day clean and I am improving pretty quickly. Indoor 3 mile (rain) in 22:12 (7:24 pace) with splits of 7:38-7:26-7:08. Perhaps running helps me clear the poison from my system, which may explain the negative splits. I may run again this evening.
PM- Trak Shak 3 in an 85 degree steam bath. Finished in a solid 22:36 (7:32 pace). Performance was at least on par with this morning if not better. Splits were 8:02-7:37-6:57. I don't know why I am so slow starting out but negative splits result in a more positive view of the workout. Bad news is that I may be coming down with a summer cold. Okay, more pain!
Grade:C+/1 credit/distance=6.0
9/4- Indoor 5 miler in 35:46 (7:09 pace). Put out tempo effort and my pace was still a good 30 seconds slow. This is nothing worth celebrating under normal circumstances but once again, it is progress. This is only the 3rd day clean and it will be at least 2 more until I am even close to my peak. I made an effort to push it early so the pace was pretty even today. Splits were 7:12-7:08-7:11-7:16-6:59. The throat is still sore but so far that's my only symptom. Let's hope that this is nothing more than an annoying summer cold. NO sinus infection, NO bacterial. Please.
Grade:B-/1 credit/distance=5.0
9/5- Trak Shak 6 with a moving time of 46:50 (7:48 pace). That doesn't look so bad but if you break it down, it sucks. 1st half was a solid 22:18 then faded to a 24:32. I also cheated by walking the last hill and stopping the watch. Mile 6 was a terrible 8:43. Not sure what to make of this step backwards. The head cold was a little bothersome. I did push pretty hard yesterday but I'm afraid that the banana that I ate for breakfast may have hurt me. The Fructosin has yet to arrive. I had planned on waiting until after Denver to take it but now, I'm starting it when it arrives.
Grade:C/1 credit/distance=6.0
9/6- The plan calls for a rest either today or tomorrow and I am taking it today. Negative thoughts have flooded my mind. If the fructosin does not work, I have little choice other than to take some extended time off and come back as a recreational runner. All other pills that I have taken in the past yield a swift negative reaction. I am on the verge of giving up but this sort of deep slump seems to happen about once a year and it's always near the end of the 3rd quarter or start of the 4th.
9/7- Marginal improvement over 2 days ago. Indoor 5 in 38:41 (7:44 pace). 1st half was 19:12, 2nd half was 19:29. The rhino virus is slowing me down. Felt very heavy and sore. Not an enjoyable run at all but I survived it. The fructosin arrived this evening so help may be on the way.
Grade:C+/1 credit/distance=5.0
9/8- HELP IS ON THE WAY! I felt terrible when I woke up then took my first fructosin just before lunch. I could feel a little bit of difference. After my 2nd pill, it was a significant difference. I did the same 5 miler indoors but my time is all the way down to 34:55 (6:59 pace). Faded in Mile 4 but bounced back strong with a 91 second last quarter mile. 1st half: 17:25/ 2nd half: 17:30. There are still a lot a unanswered questions. What impact will this have on my foot? Will it force me back on the Thym-Adren? How dependent will I be on this stuff? Do I have at least some freedom from the strict dietary restrictions now? Another issue is that I was still more than 3 minutes slower than my PR today so I am a long way from being out of the woods. My body is still out of whack so I can't push too hard and risk injury. Denver is in 2 weeks.
Grade:B/2 credit/distance=5.0
9/9- I've gotten some answers to yesterday's questions. The foot? Still unsure on that. Freedom from dietary restrictions? YES. I had a forbidden sugared drink and my body did NOT stiffen up. Dependence on Frucotsin? Unlikely. I may need it long term but based on what I've read, I can miss a few doses here and there and be fine. Back on the thyroid/adrenal pills? PROBABLY YES. I was hoping that I would not have to go back on those pills but I'm okay with it. There is a chance that this is only temporary.
The workout: TERRIBLE. Lakeshore 4 miler in 32:13 (8:03 pace) with an 8:51 last mile. After that point, I quit and walked the last mile. This time, I was not heavy and sore. I was short of breath and too loose. Can Thym-Adren get me back on track? I may try again this afternoon.
PM- Took a Paramin pill and felt no different then tried a Thym-Adren and did feel different. Still too loose and struggling for breath but a definite improvement. Wisteria 2 mile in 14:18 (7:09 pace) with splits of 7:02-7:16. 2nd mile was uphill so it was actually fairly even. I was shooting for 12+ miles on the day and I only managed half so that's why I didn't pass today.
Grade:F+/2 credits/distance=6.0
Weekly summary:
Help is on the way. I've just got to get it all regulated. 4th sub 2 in 5 weeks. Dropped below 3.0 on the year. Still on pace for 2K miles. Barely.
Distance= 33.0/ GPA= 15.9/8=1.99
PM- Trak Shak 3 in an 85 degree steam bath. Finished in a solid 22:36 (7:32 pace). Performance was at least on par with this morning if not better. Splits were 8:02-7:37-6:57. I don't know why I am so slow starting out but negative splits result in a more positive view of the workout. Bad news is that I may be coming down with a summer cold. Okay, more pain!
Grade:C+/1 credit/distance=6.0
9/4- Indoor 5 miler in 35:46 (7:09 pace). Put out tempo effort and my pace was still a good 30 seconds slow. This is nothing worth celebrating under normal circumstances but once again, it is progress. This is only the 3rd day clean and it will be at least 2 more until I am even close to my peak. I made an effort to push it early so the pace was pretty even today. Splits were 7:12-7:08-7:11-7:16-6:59. The throat is still sore but so far that's my only symptom. Let's hope that this is nothing more than an annoying summer cold. NO sinus infection, NO bacterial. Please.
Grade:B-/1 credit/distance=5.0
9/5- Trak Shak 6 with a moving time of 46:50 (7:48 pace). That doesn't look so bad but if you break it down, it sucks. 1st half was a solid 22:18 then faded to a 24:32. I also cheated by walking the last hill and stopping the watch. Mile 6 was a terrible 8:43. Not sure what to make of this step backwards. The head cold was a little bothersome. I did push pretty hard yesterday but I'm afraid that the banana that I ate for breakfast may have hurt me. The Fructosin has yet to arrive. I had planned on waiting until after Denver to take it but now, I'm starting it when it arrives.
Grade:C/1 credit/distance=6.0
9/6- The plan calls for a rest either today or tomorrow and I am taking it today. Negative thoughts have flooded my mind. If the fructosin does not work, I have little choice other than to take some extended time off and come back as a recreational runner. All other pills that I have taken in the past yield a swift negative reaction. I am on the verge of giving up but this sort of deep slump seems to happen about once a year and it's always near the end of the 3rd quarter or start of the 4th.
9/7- Marginal improvement over 2 days ago. Indoor 5 in 38:41 (7:44 pace). 1st half was 19:12, 2nd half was 19:29. The rhino virus is slowing me down. Felt very heavy and sore. Not an enjoyable run at all but I survived it. The fructosin arrived this evening so help may be on the way.
Grade:C+/1 credit/distance=5.0
9/8- HELP IS ON THE WAY! I felt terrible when I woke up then took my first fructosin just before lunch. I could feel a little bit of difference. After my 2nd pill, it was a significant difference. I did the same 5 miler indoors but my time is all the way down to 34:55 (6:59 pace). Faded in Mile 4 but bounced back strong with a 91 second last quarter mile. 1st half: 17:25/ 2nd half: 17:30. There are still a lot a unanswered questions. What impact will this have on my foot? Will it force me back on the Thym-Adren? How dependent will I be on this stuff? Do I have at least some freedom from the strict dietary restrictions now? Another issue is that I was still more than 3 minutes slower than my PR today so I am a long way from being out of the woods. My body is still out of whack so I can't push too hard and risk injury. Denver is in 2 weeks.
Grade:B/2 credit/distance=5.0
9/9- I've gotten some answers to yesterday's questions. The foot? Still unsure on that. Freedom from dietary restrictions? YES. I had a forbidden sugared drink and my body did NOT stiffen up. Dependence on Frucotsin? Unlikely. I may need it long term but based on what I've read, I can miss a few doses here and there and be fine. Back on the thyroid/adrenal pills? PROBABLY YES. I was hoping that I would not have to go back on those pills but I'm okay with it. There is a chance that this is only temporary.
The workout: TERRIBLE. Lakeshore 4 miler in 32:13 (8:03 pace) with an 8:51 last mile. After that point, I quit and walked the last mile. This time, I was not heavy and sore. I was short of breath and too loose. Can Thym-Adren get me back on track? I may try again this afternoon.
PM- Took a Paramin pill and felt no different then tried a Thym-Adren and did feel different. Still too loose and struggling for breath but a definite improvement. Wisteria 2 mile in 14:18 (7:09 pace) with splits of 7:02-7:16. 2nd mile was uphill so it was actually fairly even. I was shooting for 12+ miles on the day and I only managed half so that's why I didn't pass today.
Grade:F+/2 credits/distance=6.0
Weekly summary:
Help is on the way. I've just got to get it all regulated. 4th sub 2 in 5 weeks. Dropped below 3.0 on the year. Still on pace for 2K miles. Barely.
Distance= 33.0/ GPA= 15.9/8=1.99
Subscribe to:
Posts (Atom)
