Training 2/25-3/3

2/25- AM- Gold's 3 in 27:49 (9:16 pace).  A step backwards from yesterday afternoon.  Not pleased about that but it's still a lot better than I was 24 hours ago.  Negative split again.  1st half- 14:05, 2nd half- 13:44.  I'll be back out this evening.

PM- Very interesting.  This is the 2nd straight day that I felt MUCH better in the afternoon and evening.  Lakeshore 5 this time and my time is all the way down to 42:40 (8:32 pace) with another negative split (21:28-21:12). Less than 36 hours ago, I was barely under 54 so this is more than ELEVEN minutes faster.  Not sure why this is happening but I hope to figure it out because the race is in the morning on Saturday.  I won't be surprised if there is another step backward tomorrow morning.   Although the paces are painfully slow, I am getting the mileage.
Distance=8.0

2/26- AM- Repeated yesterday's Gold's 3 and my time is down to 24:48 (8:16 pace).  No real drop off from yesterday's evening session.  In fact, I may have been a hair faster if I had to go 2 more miles.  I will try taking Maca and CBS NOS in divided doses.

PM- Jemison Trail.  4.5 miles in 36:24 (8:05 pace) plus a half mile cool.  Except for an 8:33 mile on the tough hilly part, I was sub-8 overall.  Once again, I felt an uptick in energy after noon but this time it was not a night and day difference in the workout (no pun intended).  I will try the divided doses tonight but I don't think it will make much difference.  For now, I believe I am on the right track but another relapse could be right around the corner.
Distance=8.0

2/27- Mileage is starting to get to me now, which is not a surprise.  2 mile recovery jog in the morning.  Untimed but it was very slow.  Went to Nashville for prolotherapy and to get my knee checked out.  Turns out the IT band is okay but the ACL and MCL are weak.  Good call to get that fixed now or else it could cause SEVERE problems down the road.
Distance=2.0

2/28- Planned rest day.  Finished February with 109 miles. YTD-189.  At this pace, I will finish just under 1200 on the year but I expect to finish above that.

3/1- Easy 3 at Gold's.  Time was meaningless today but it was 25:58 (8:39 pace) plus a cool.  Knee is still a bit tender from the prolo and it may hold me back tomorrow as well.  Oh well.  Still a good call to get this done now.  The news of ACL issues was scary.  On track to match or exceed last week's mileage total.  Learned that DIM is still needed.  I thought perhaps I could quit it now that I'm on stand alone MACA.  Not so fast.
Distance=3.5

3/2- Wine 10K in 51:33 (8:18 pace).  Hoped for a sub-50 but this was not a disaster.  The knee was still a bit tender and probably slowed me down a little but the biggest factor was lack of fitness and the toxic metal elimination.  I usually do better in the afternoon and evening so I may have had a shot if this had been in the evening.  Splits: 7:58-8:10-8:18-8:26-8:40-8:40-1:21. Added a 3/4 mile warm up so the mileage this week is looking good.  HR was a mere 129.  That's MUCH too low.
Distance=7.0

3/3- Easy 5 plus a cool with Greene on the Brookwood Trak Shak loop.  Finished in 43:35 (8:43 pace).  That's satisfactory.  Started off at 8:50 pace then dropped to 8:33 by the end so the negative split trend continues in workouts but it didn't happen on race day.  HR was up to 149 today.  Finished before the storm.

Distance=5.5

Weekly summary:

I want to maintain the mileage in the mid-30s up through April.  I think 40 is do-able now but I don't want to push it.  This is my highest total of the year.  Except for a 2 day blip, I've made it 3 weeks without adjusting my formula and topped 30 miles for the 3rd straight week.

Distance=34.0- YTD= 205

Training 2/18-2/24

2/18- Day off work for President's Day.  Trak Shak 7.5 loop in 65:25 (8:43 pace) plus a half mile cool.  Felt much better than the last 2 days.  As expected, it was caffeine withdrawal not the pills that was the reason for the slow paces last weekend. ONE cheat day per week and that's IT!  Today was still a little on the slow side but given a hilly route and a longer distance, I'm okay with this one.  I've done 21 miles in the last 3 days too.  Shooting for 35 on the week but much of it will have to be indoors because the weather is gonna SUCK this week.

 In other news, I did purchase a new leather sofa and coffee table and will get the cable installed tomorrow.  I can hold off on the bed for a few weeks because I can sleep on the futon.  I still need to unpack a few things but should take care of that today.
Distance=8.0

2/19-AM 3 mile tempo in 22:37 (7:32 pace).  Hoped for a little better than this but this was only 3 seconds slower than my 5K race pace and done on tired legs.  Went out at 7:15 but couldn't hold it and my legs had little pop out there.  It may seem like I'm going backwards on increased mileage but I am confident that my system will soon adjust.  This will be a big week for me because next week is a race week and I want a decent showing in a 10K.  We'll see how I feel in the evening but this might be it for the day.

PM- Took the evening off and the weather turned nasty.  One important observation:  The ridges on my thumbnails are still there but they appear to have diminished a bit on the bottoms.  That could be a sign of sustained improvement.  Hope to be up for an easy 5 tomorrow.
Distance=3.5

2/20- Easy 5 on Lakeshore in 42:17 (8:27 pace).  Slow start, ran 8:15s in the middle but backed down again towards the end.  Knee hurt at times but it was better after stretching.  30 miles in 5 days is over-reaching a bit at this point.  I must not get injured.  No running until at least the evening tomorrow.  Added a quarter mile warm and cool.
Distance-5.5

2/21- AM- Against my better judgment. I went ahead and ran this morning.  Easy 3 in 24:47 (8:16 pace).  Struggled during the workout but felt surprisingly well afterwards.  Best news is that my knee appears to be okay.  Perhaps even better is that my formula has been stable for 2 weeks.  If I can make it 2 more, it just might make me believe again.  No matter what happens next weekend, I am happy to be getting steady training.

PM- 2 mile junk run in the rain.  6 loops around the parking lot.  Did not time it but felt no worse than the morning session.  I am showing signs of adapting to the new level of training but plan to stay in the 35 MPW range for at least a few more weeks.  Need to keep stretching the IT band.
Distance=5.0

2/22- Planned rest day.  I'll play it by ear tomorrow.  If the weather is dry, I will go long.  If not, it will be okay to do the long run on Sunday.

2/23- RELAPSE!  Made it 15 days without an adjustment but that streak is over now.  Fortunately, I know the reason and it is understandable.  Toxins, which had been stuck in organs, have spilled out into the tissues and it will just take time to eliminate them.  I was in a similar situation 5 years ago after the Liver flush.  I had to turn to an adrenal glandular temporarily to get relief.  The same thing is happening now.  Last time, it was copper and cadmium that was eliminated.  Who knows this time?  It could be much more damaging toxins such as arsenic, lead or mercury.  I was so bad when I woke up that I was walking with a visible limp!  The right knee is especially sore but it is no worse when running.  Again, junk intervals were my only option.
Opener- 2:52 (11:28 pace) OUCH!
1 pill- 2:37 (10:28 pace) MINUS 60
2 pills- 2:17 (9:08 pace) MINUS 80
3 pills- 2:07 (8:28 pace) MINUS 40
  Unfortunately, that was as good as it gets.  A 4th pill made things worse again and I completed another mile at glacial pace as a cool down.  What happens tomorrow?  Can never say for sure but I won't be shocked if I no longer benefit from the adrenal glandular.  This puts next week's 10K in doubt.

PM- Tacked on another 2 miles at the parking lot.  6 laps untimed at glacial pace.  I bet it was over 20 minutes but now I only need 4 tomorrow to match last week's total and 5 to break it.
Distance=4.0

2/24- Made it 5 miles on Lakeshore to top 30 miles on the week.  Finished in a turtle time of 53:57 (10:47 pace) but did it on zero adrenal pills so this was better than yesterday.  Did not collapse and actually finished with a negative split.  1st half- 27:11.  2nd half- 26:46.  Popped 1 adrenal pill afterwards and was slightly but noticeable worse.  I'm a fast oxidizer so that's what should happen.  I'll just have to wait for the detox to run its course and hope to see modest improvements day by day.

PM- I was feeling a little better this afternoon so I decided to tack on 2 more in the parking lot.  Did 6 loops in 17:20 (8:40 pace) with a significant negative split (8:48-8:32).  No doubt that a 5 miler would have been a lot better than the morning session.  Maybe I have a chance at a semi-respectable showing next week.  Then again, I could relapse again.
Distance=7.0

Weekly summary:
In theory, I should be in the clear after the detox runs its course.  I thought that before the last relapse and the one before that and the one before that and so on.
Distance= 33.0- YTD= 171

Spring Road Trips

I’d like to pick up 3 new half marathon states between late March and early May.  There is a slight change in plans.  The car and the down payment on the condo set me back a bit financially and I still need to buy new furniture.   I’ll have to scale back a bit on the length of the trips.  The 3 new states are Delaware, Iowa and Rhode Island.  Good variety there.

3/24- Caesar Rodney Half.  Wilmington, Delaware

I can get a direct flight to Philadelphia on a Saturday morning for a Sunday race then leave late in the evening on Sunday.  It would only require a 1-night stay in a hotel and no time off work.  It’s only a 20-mile drive from Philly to Wilmington but yes, I’ll have to rent a car to see other attractions.  After the race, I’ll have about 5-6 hours to tour before I have to catch my return flight.  I’ll hope to see the Liberty Bell, Independence Hall and the Rocky statue. 

 On 2^nd thought, the Rocky statue and the art museum steps are easily accessible from the airport via I-76 so I will probably see that first.  If I have time, I may be able to squeeze in another museum and take a drive up and down Broad Street.

4/20-Keshaw Half. Washington, Iowa

This is a small rural race but it works out well because of its date and location.  I get one day off work for Confederate Memorial Day in Alabama (lol).  This one will be a long drive but I’m sure that my Toyota can handle it.  I’ll leave early on Thursday and drive to St. Louis (7.5 hours).  I’ll take the West route to avoid Nashville traffic.  Hotels are reasonably priced downtown and I can get one within walking distance of the Gateway Arch.  This time, I’m going up to the top. 

 From St. Louis, it’s only 1.5 hours to Springfield, Illinois and the Abraham Lincoln Presidential Library.  I can’t think of a better time for a visit!  It’s about 3.5-4 hours from Springfield to the race site in Iowa so that’s not too much driving for one day.  After the race, I will go to Chicago.  It’s supposedly only 4 hours but I’ll figure on 5 with the traffic.  I’ll use the money saved from not taking a flight and not renting a car to splurge at the Trump Hotel, where the city views are outstanding.  

In Chicago, I will see the Willis Tower, Millennium Park and possibly Oak Street Beach or a history museum.  I’ll drive part way back and get back to B’ham at a decent hour Monday.

5/5- Providence Rhode Race.  Providence, Rhode Island.

Again, it’s a Sunday race that will not require any time off work.  Obviously, I will have to fly this one but should not have to rent a car.  Supposedly, there is a train that connects the airport to downtown.  If that doesn’t work out, I can always take Uber.  I don’t anticipate venturing outside the downtown area so a car won’t be necessary.  Hotels are quite pricey here but it’s only 1 night.  I may be able to visit a couple of Dumb and Dumber sights.

Training 2/11-2/17

2/11- Gold's 4 miler in 31:40 (7:55 pace).  Not a bad showing.  I've now made it 5 days without a relapse and this is the 2nd day off the Molybdenum.  Aimed for a pace between 8:00-8:15 and came in a little fast.  I went out at 7:40 then intentionally backed off and felt pretty comfortable on the back half.  The paces will slow when I get more mileage under my belt.  Added a half mile cool.
Distance=4.5

2/12- Gold's 5 in 39:38 (7:56 pace).  Extra mile at the same pace.  6 days with no relapse.  This time, I went out slower and was more consistent with the splits.  In fact, the first half and second half were nearly dead even.  I'll take it.  Added another half mile cool.
Distance=5.5

2/13- Salazar 300s at Mountain Brook.  8 reps with a 100 jog in between.  1st 7 were 62-63 then closed with a 58 so I had some left but was still tired.  Overall pace was just north of 5:30 for the intervals.  A 6:00 pace is only a 67.5 for 300 so if I'm not in sub-6 shape yet, I am very close.  Solid performance overall.  This was a mild workout compared to what I've done in the past but I want to ease back in.  Next time, I want to shoot for 10 reps at a similar pace.  Added a warm and cool.
Distance=3.0

2/14- Lakeshore 4 in 33:19 (8:20 pace).  Not surprised or disappointed that I struggled today coming off a quality session.  Faded to 8:30 on the back half.  That's a fade NOT a collapse.  Body is sore today especially the calves but again, that's to be expected after running on my toes.
Distance=4.0

2/15- Planned rest day.  I need it.

2/16- UGLY long run but at least I finished it. 10 miles in 96:27 (9:39 pace).  Aimed for a 9 minute pace but could not hold it and slipped to over 10 by the last 3 miles.  Route was hilly early then flattened at the end.  I believe this is my longest run since Detroit back in October.  Signed up for Wilmington in 5 weeks.  Lots of work to do.
Distance=10.0

2/17- 3 mile recovery jog in 29:03 (9:41 pace).  This is what I planned to do today.  Felt about the same as yesterday but I did manage to sustain an even pace this time.  Route was 9 loops around the parking lot of the new condo.  Each loop is almost exactly a third of a mile with rolling terrain.  It's a decent option for a junk run.
Distance=3.0

Weekly summary:
Managed 30 miles for just the 2nd time this year.  2 lessons learned: The first is that a sub-8 pace for standard issue workouts is too fast for my current fitness level if I want to run 30-35 MPW.  Second, if I am to cheat on the caffeine restrictions, it must be limited to once per week.  I think the withdrawal was as much to blame for the poor weekend showing as the fast paces early in the week.  On a positive note, the current supplement formula is still tolerated and it's been 10 days.
Distance= 30.0/ YTD= 138

Road to 50 States

Road to 50 States:

My parents took me on a lot of nice family vacations when I was growing up.  I already had 19 states under the strict standards plus DC before I did any major travel on my own.  I also had 4 in the lenient category in which I was told that I was there but had little to no memory of it because I was too young.  15 of 19 were in the eastern third of the country from New York on down to Florida/Alabama.  I did have South Dakota, Colorado, California and Nevada under my belt before starting Business school in 2003. 

2003- Road trip to Mobile, Mississippi Coast and New Orleans.  Alabama was a repeat state but Mississippi and Louisiana were new.  Current tally (lenient/strict)- 25/21

2004- Road trip to Texarkana with a stops in Memphis and Louisville on the way back plus detours just to hit new states.  Did enough in Texas and Arkansas to qualify and added 4 to the lenient category (OK, MO, IL, IN).-  31/23.

2005- New England Tour.  Added Maine, New Hampshire and Vermont.  All qualified for the strict standard and all were new.- 34/26

2006- Ozarks Road trip to the Kansas border.  Shored up Oklahoma and Missouri but only ate a fast food meal and got gas in Kansas so that’s not enough.- 35/28

2008- Ran the Eugene Marathon and also spent a night across the border in Washington so that’s enough for both. -37/30

2008- Joined my parents on a trip to Utah.  Flew into Las Vegas and crossed into Arizona briefly on the way.  Utah-strict.  Arizona- lenient.-39/31

2008- Chicago half marathon.  Shored up Illinois and Indiana and picked up Wisconsin on the lenient.  -40/33

2009- Fargo Marathon.  Flew into Minneapolis and did enough in Minnesota to qualify as well.- 42/35

2009- Extended a Memphis trip all the way up to the Iowa border but only ate fast food. -43/35

2010- Colorado road trip that included tourist attractions in New Mexico and an overnight stay in Wyoming plus a stop at a grocery store in Nebraska.- 46/37

2011- Half marathon in Coeur D’Alene, Idaho with a sit-down meal and overnight stay in Missoula, Montana.-48/39

2015- Arizona race and road trip, which shored up this state.  48/40.

2016- Half marathon in Kansas, which shored up this state.  48/41

2016- Alaska race and trip with Cara and her boyfriend.  49/42

2018- Epic New England trip which finally shored up Massachusetts, Rhode Island and Connecticut.  49/45.

2018-Midwest road trip.  Shored up Michigan, Iowa and Wisconsin.  49/48

2018- Race in Nebraska, which finally shored up this state.  49/49.

Hawaii is the only one left and I will save it for my last half marathon state.  Even with a decent head start, it took me 15 years to shore up 49.  I recommend taking at least 10 years to hit all 50 states.  As you gain more experience with travel, you will become more skilled at economizing your time to catch as many tourist attractions as possible. 

Training 1/30-2/9- Possible Race

Quick updates:
1) Moving day is scheduled for 2/9 in the afternoon.  From that day forward, I'll be living at the condo full time.  I've already moved a fair amount of stuff myself.  That morning is the Mercedes 5K and I am listed as questionable.  It's going to be ugly but I do want to get out there for a local race.

2) A new half marathon option for late Spring is Providence, Rhode Island in early May.  I'm actually leaning towards this one over Salisbury, Maryland in mid-April.  I'm definitely running Wilmington, Delaware in late March.  A Maryland race, especially one in Delmarva, would feel too much like a repeat.  On my epic New England trip last year, I did NOT go to Providence.  I went to Newport instead.  I would fly up and take Uber to the hotel.  No need to rent a car and it would only require 1 day off work.

3) I pulled the trigger on the Toyota Corolla purchase.  I'm liking it very much.

1/30- The adrenal spike earlier in the week was INTENSE but it also died down very quickly after just 3 days.  I took 5 adrenal suppressant pills when I probably didn't need any and not surprisingly, I struggled.  I had to settle for another junk run.  2 miles in 17:54 (8:57 pace).  If I had only taken 1 such pill, I probably would have been okay (just nicked a little).
Distance=2.0

1/31-AM- 3 miles in 23:51 (7:57 pace).  A full 60 seconds faster over an extra mile.  I'll take that any day.  Slight negative split and solid finish allowed me to dip under the Mendoza line.  Thym-Adren is still clearing out.

PM- Interestingly, I took a LOAD of molybdenum (disaster before the Maca).  Now, it didn't hurt me at all.  Felt no different after some strides in the parking lot.  That just about covers everything.  I'd like to know if moly is a slight benefit or a non-factor.  If it's the latter, I'll pitch the bottle.  I'll test that out Sunday.
Distance=3.0 (80 miles for the month)

-The goal going forward is to maintain a mileage around 35/week.  If I can do that, I can break 1:40 for the half marathon before turning 40 next Fall.  I managed a 1:42:24 at Magic City on 30 MPW in 2017 and that course has some tough hills on the back half.

2/1- 3 miles on Lakeshore and my time is down to 22:33 (7:31 pace).  Didn't really push it until the last mile.  Felt decent out there on a nice evening weather wise.  Took no molybdenum today.  Come Sunday, I'll know if I can pitch that bottle.  Added a long cool.
Distance=4.0

2/2- Just another day in the life of me.  As I've said before, the molybdenum was NOT tolerated before I started the Maca.  NOW, I CAN'T GET ALONG WITHOUT IT!!!!  WHAT THE _____!  If you've read this blog with any regularity, you know this is nothing new for me.  In fact, similar things happen almost every week!  Don't get me wrong.  I am grateful that I could afford the car and the condo BUT as long as this crap is going on, it will not be enough to make me happy.  NO amount of money or possessions can do that with chemical imbalances!

I had planned on 10 with the BTC at a pace of 8:45-9:00.  I held it for 2.5 miles despite never really feeling good.  Then, I CRASHED HARD!  Had to walk/jog the back half and totaled 4 miles of running in a turtle time of 39:36 (9:54 pace) with a last mile over 12 minutes.

Took some Molybdenum in the afternoon and I was better.  Vestavia Mile in 7:20 though I still didn't feel anywhere near full strength and probably would have been better with more moly.
Distance=5.0

Question that has been answered:
If I am to take the Maca, the moly or a substitute such as CBS/NOS will be required.

Questions to be answered:
- Has the switch to Liver instead of B-12 had any effect?  I don't think so.  It's always been the plan to rotate to keep the Zinc/copper from getting too far out of balance on either side.
-If I quit the Maca, can I get by without the moly?  I don't think that's an option.  Once I completed the detox reaction and subsequent adrenal spike, it is the point of no return with the Maca.  I bet I will need that stuff every day until further notice.
-I predict it will be Maca+ a healthy supply of moly or CBS/NOS and I could face another detox reaction and adrenal spike.
-When that's all clear and the questions are answered, something else will almost certainly spring up.  I keep hoping for the end of this nightmare but it never comes.  ARRRGH!

2/3- Trying to get by without the Maca and the moly is NOT an option.  This was expected.  I was so bad this morning that I didn't even have the energy to walk briskly.  Moly was indeed helpful but ONLY AFTER the Maca.  As for the workout, junk intervals were the only option. 4x400 plus 2x200 with full passive recoveries.
0 Moly- Did not try
1 Moly- 2:10 (8:40 pace)
2 Moly- 1:50 (7:20 pace) MINUS 80
3 Moly- 90 (6:00 pace) MINUS 80
4 Moly- 75 (5:00 pace) MINUS 60
That 4th interval is about as good as I can do with my current fitness and I could tell by how I felt that I hit the sweet spot.  I may have had a shot at the sub-6 Mile if I had paced it well and ran another 3 laps.  I didn't expect any benefit from additional pills but a big question was my tolerance.  Would I go backwards again on additional pills or do I have unlimited tolerance?  The next 2 were 200s because the last quarter took something out of me.
5 Moly- 34.4 (4:35 pace)
6 Moly- 34.8 (4:38 pace) PLUS 3
A fraction of a second even over a short distance is NOT enough to be considered significant.  It appears that I do have unlimited tolerance, which is excellent news.  I BADLY need the moly but am NOT sensitive to it.  1 lap cool down.
Distance=1.5
Going forward:
I will try going back to synthetic B-12 but I do NOT believe that will be a factor in the need for moly.  CBS/NOS SHOULD be a viable substitute for the moly and as far as I know, it does NOT deplete ceruloplasmin.  I'll re-order that stuff tomorrow.  Too bad I pitched an old bottle.

2/4- Detox symptoms began last evening and peaked by the morning today.  It was NASTY.   I did feel a little better in the afternoon and managed an 8:20 Mile at Vestavia plus a half mile cool.  I predict that the detox symptoms will be mostly gone by tomorrow morning but I know the adrenal spike is right behind.
Distance=1.5
I wonder what the next relapse will bring.

2/5- Adrenal spike hit sooner than expected.
AM- 1 mile at Gold's in 9:49
PM- 2 miles on Lakeshore in 16:18 (8:09 pace).  MINUS 1:40.
I believe tomorrow will be the last day that I need Thym-Adren
Distance=3.0

2/6- Adrenal spike died down sooner than expected as well.  I clearly needed Thym-Adren when I woke up but overshot the balance point by taking 3 pills.  Did 1 Mile at Vestavia in 8:09.  I probably could have managed another at a similar pace to match yesterday's afternoon session but had no motivation.  Felt decidedly WORSE after taking a 4th so I'm done with the Thym-Adren.  Once again, IN THEORY, I have a stable cocktail now.  Problem is that it has NEVER worked out in practice.  I'll switch from molybdenum to CBS/NOS next week but I expect a smooth transition.  I might still run the 5K on Saturday but I know that I will SUCK BIGLY!
Distance=1.0

2/7- AM- Off the Thym-Adren was the right decision.  Repeated the Vestavia Mile and my time was down to 7:42.  Hoped for better but I'll take it.  Felt WORSE by lunchtime but eventually realized that I forgot to take the Maca.

PM- Back to the new normal.  3 mile tempo on Lakeshore in 22:35 (7:32 pace).  I need about 7:25 pace for 5K to break 23 and I figure that's about as good as I can do right now.
Distance=4.0

2/8- 1 Mile at tempo effort at Gold's just as a warm up.  Yes, the race is a GO for tomorrow but more importantly, I will officially move into the condo.  Finished in 6:45 with a fast start and fast finish.  The middle 1200 was right around 7:00 pace and felt pretty comfortable.  Dropped the hammer with a 43 second last 200 despite not being completely wide open.  Added a half mile cool.
Distance=1.5

2/9- Superhero 5K in 23:11 (7:29 pace).  About as expected.  Mile markers were a bit off but my approximate splits were 7:15-7:30-7:45.  I knew I would be over 23 but rallied to secure the sub-7:30 overall pace, which was the B-goal coming in.  Conditions were less than ideal (35 degrees with a 10-15 mph wind).  Probably a fair assessment but if I raced that course again, I'd have a shot at a sub-23. I believe the formula is set and I will only switch the Moly with the CBS/NOS.  Going forward, I will allow 1 cheat day per week with the diet.  I'll gain a few ticks with that change alone and I believe the CBS/NOS will be as effective as the moly without damaging Cp production.

In the move to the condo is complete save for a couple of small items that can be moved myself.  I'll get a little bit tipsy tonight to celebrate then it's time to get to work next week.
Distance=3.5

2/10- AM- Junk intervals to test out the need and tolerance to CBS/NOS.  I did get a little buzzed last night but not enough to cause a hangover.
Opener- 2:15 (9:00 pace)
1 pill- 99.6 (6:38 pace)  MINUS 2:22
2 pills-73.8 (4:55 pace) MINUS 1:43
Just like with the moly, I knew that I hit the sweet spot.  I was merely hoping to come within reach of the 75.3 that I ran earlier in the week.  I was actually 1.5 seconds BETTER.  That's not enough to be significant but I know that the CBS/NOS will be at least AS effective as the moly and may not have the side effect of ceruloplasmin depletion.  I knew that I could not match an all out effort just a few minutes later so once again, I went with a 200 to finish up.
4 pills- 33.7 (4:29 pace).  Once again, marginally BETTER than molybdenum.
I may have done a little better in the race yesterday if I had made the switch sooner but it's not good form to try anything new so close to race day.

Reaction:
This is EXCELLENT news all around.  2 CBS/NOS pills are just as effective as 4 moly if not more so.  If I overload on it, I won't see any additional benefit BUT I WON'T LOSE ANYTHING EITHER.  THAT IS BIG!  I wish I wasn't so dependent on it but that's unlikely to ever go away completely because of genetics.  As long as the sensitivity and moving targets are gone, that's an acceptable outcome REGARDLESS OF WHETHER I REGAIN MY SPEED OR NOT!

PM- 2 miles out and back on Jemison in 14:52 (7:26 pace). Much smoother and more relaxed than yesterday at basically the same pace.  No real ill-effects from caffeine or protein but I'm still better off avoiding them. 
Distance=3.0
-28 miles so far in February.  YTD: 108

January Highlights and Training

Not a good month for training but I did have several non-running highlights:
-Miami/Keys Trip which was a bucket list item.  I've now gone as far south as you can go in the Continental US.  Hawaii is a couple degrees further south in latitude.

After an extremely nerve-wracking loan process, I finally closed on a new condo. I'm moving about 1-2 miles north but the address in the next town (Vestavia Hills) I still have my lease at the apartment until February 16 so I've got 3 weeks to tie up the loose ends.  I've already begun moving small items such as books and music plus I threw away some old clothes that I have not worn in years.

I will hire a mover for the big stuff but I plan on chucking my old mattress and couch so it won't be too much.  Aside from a futon, a table and a large storage bin, I can move the rest of it myself.  I will have to go to the post office and make a change of address and transfer the billing for Alabama Power.  That should not be too much of a hassle.  I can sleep on the futon or even an air mattress until I get a proper bed.

I've also decided on a car.  I'll trade in the beat up 2007 Kia Rio for a '15 Toyota Corolla.  I'll have to call up the insurance company to get that squared away.  I had an '05 Corolla before the Kia and got 160K miles out of it.  I sold it to a co-worker who then gave it to her teenage daughter at Christmas 2013.  As far as I know, she still has it.  A Toyota can run well up to 250K.

As far as the running, I've had an extremely frustrating 3 phase pattern.  I solve a MAJOR problem, which is followed by an ABSOLUTELY NASTY detox reaction.  The detox is quite literally a pain in the ass.  I've nearly doubled over in pain just from walking down a hill.  Who knows what sort of toxins are being eliminated?  My hair test normally shows low toxic metals but that is not always a good thing.  Quite often, the toxins that are unable to be eliminated are stored in the organs and thus do not show up on a hair test because they don't reach the tissues.  When they do, that's when the detox starts.  I believe the ridges on my thumbnails are a sign of organ damage.  When the nails grow out and the ridges no longer appear on the bottoms, that's a tell tale sign that I am getting better.  That hasn't happened yet but it's still early.

  When the detox symptoms begin to fade, my adrenals spike and I cannot even function without Thym-Adren (adrenal suppressant).  My doctor says that's a common occurrence when you solve a MAJOR issue.   Eventually, the adrenal spike calms down and I am forced off the adrenal suppressants and back on the modulator (ADHS).  That's understandable because long-term high level use of an adrenal suppressant will make a person with balanced adrenals feel very sluggish.  Fortunately, if I only take 1 such pill, I'll only get nicked a little bit.  Nothing severe.  4 or more?  Yes, I can expect  a strong negative reaction even if taken for a short time.

Last year, this pattern occurred with the Sarcosine and the DIM.  It's already happened twice this year with the increased need for methylation and the Maca. Last year, I could only tolerate 250 mg of DMG and needed nucleotide support to even manage that much while TMG was not tolerated at all.

NOW:
I don't need the nucleotide support at all and TMG is equally effective as DMG.  Both are well tolerated and I NEED 1000 mg. The transition was ugly but I believe that part is behind me.

DIM:
This one is still a bit thorny.  There are 2 versions that I have taken.  One is supposedly for both genders while another is male specific.  Not surprisingly, I've had more success with the male specific formula.  The formulations are a bit different.  In addition to the DIM, the gender neutral product contains a small amount of Vitamin E and a proprietary blend of cruciferous vegetables.  The male specific formula contains no Vitamin E and only broccoli extract but contains Maca.

I found that while the gender neutral version is helpful, it will not be enough to prevent SEVERE reactions to sugared drinks, alcohol, protein or molybdenum.  Avoid those items and I'll be okay?  Maybe but the fact that I have such a strong reaction (9 min vs 6:xx min pace) after just 3 days of cheating is clearly abnormal and suggests something deeper is wrong.  You can expect that a daily habit might cost you 10-15 seconds per mile  but certainly not more than that.  I found that my tolerance for alcohol and Coke greatly improved when on the male specific formula but still had trouble with moly and protein.  I tried out some extra Maca and cruciferous vegetables but expecting the latter to be a non-factor.  I was correct.   

Maca:
Jury is still out here.  I felt okay after taking the first dose but within 100 meters of running, I knew something was wrong.  I surmised that it was detox and I was correct.  I was noticeably better each of the next 2 days in spite of doing everything WRONG with the diet.  That's right, even caffeine, protein and molybdenum TOGETHER were tolerated.  In fact, I was actually slightly better after taking the moly.  Then, WHAM!  The adrenal spike hit.  Yesterday afternoon was so bad that I had to crash in bed shortly after I got home from work.  Today was a little better only because I took Thym-Adren.  I predict that before the end of the week, the adrenal spike will calm down.  Will it be clear sailing from here?  I don't think I am overly sensitive to anything but of course, I've been burned MANY times before.

Training:
Not surprisingly with all of this crap going on, it was not a good month.  I did manage 24 training sessions in the first 29 days but 11 of those 24 were junk runs.  Total mileage so far is 75 but it may hit 80 before the month is out.  My longest run of the entire month was a mere 7 miles.  Only 1 session could be classified as quality, which was a 3 mile tempo in 21:56 (7:19 pace) though I did have a pair of 4 milers under 31 minutes.  Aside from that, it was pretty much crap.  Obviously, I am not in condition to run the half at Mercedes though I may run the 5K just for fun.  The next half on my radar is at the end of March in Wilmington, Delaware that will include a brief tour of Philadelphia.

Miami/Keys Trip Report

Why This Trip:

First, I rarely go someplace warm and sunny in the middle of winter so I figure I'd change that.  Birmingham's winter has not been especially cold so far but it has been more dreary and rainy than usual.  Ideally, I was looking at a place in which I could swim in the ocean without a wet suit.  If you've got to stick to the continental US, South Florida is your best option.  Water temperature is normally about 73 degrees, which is a bit on the chilly side for someone accustomed to the warm waters in the South but I found it to be chilly only for a minute or two.  I was perfectly comfortable once I became acclimatized.  It's also the dry season with an average rainfall of only 2 inches per month.  

In my case, it was also a bucket list item.  I had been to South Beach back in college for Spring Break but did not venture down to the Keys.  This time, I was going as far south as you can go.  Perhaps most significantly, this trip was supposed to be to celebrate closing on a new condo.  The loan process has been a royal pain in the ass and there was a last minute SNAFU that has put it in limbo.  Instead, I would go to get my mind off it and clear my head.  I thought about a race in Key West but decided against it because lodging combined with the entry fee would be over $500.  That proved to be a good call as I will explain later.  

One word of caution:  Miami is not immune to cold fronts.  Although average high temperatures in January are in the mid-high 70s, every winter, the city will see about 6 days in which it doesn't make it out of the 60s and maybe 1 or 2 in the upper 50s.  For this reason, I recommend waiting until early March if possible.  You are virtually guaranteed 80 degree weather and it's still the dry season.  I chanced it and for the most part, the weather cooperated.

Friday:

No issues on the flight and I landed in Ft. Lauderdale (20 miles north), picked up my rental car and was on the road on Hwy 1 by 10 AM.  I arrived to find crystal clear skies with a temp of about 78 degrees.  Plenty warm enough for a swim.  After a tasty burger and a pina colada, I took a nice long dip in the aptly named Sunny Isles Beach.  By mid-afternoon, I would hit the road again, this time down to the Keys.  

Sunny Isles Beach

When driving in and around Miami, US-1 MUST be avoided.  It will be stop and go traffic all the way.  I-95 is no picnic either.  You've got to bite the bullet and take the Florida Turnpike even though the distance is longer.  I chose not to stay in Key West that night.  Instead, I saved about $200 by staying in Marathon, which is about 50 miles away.  That was probably a good call.  I would have gotten in late and would have had to fight more bad traffic in Key West.  At any rate, I got to Sombrero Beach around 5:15 PM, took a quick dip and waited for the sunset.  Pictures don't do it justice.  After night fall, I stopped a bar/seafood restaurant called Herbie's.  Dinner was decent but the Key Lime pie for dessert was delicious.  

Sombrero Beach

As planned, I was up before the sun the next morning.  When it comes to travel, I am a strong believer in the getting there is half the fun philosophy.  That could not be more true than driving the Overseas Highway.  With a crystal clear blue sky and the sun just beginning to come up, I drove the famous 7 Mile Bridge out of Marathon towards Key West.  For much of the distance, I had nothing but beautiful blue water in view that was rarely interrupted by tiny islands poking above the sea.  

Upon entering Key West, the road ran right along the edge of the water with palm trees planted on the side walk.  I made sure to hit 2 important land marks.  One was the beginning/end of Highway 1 at Mile 0 and the other was the Southernmost point.  As I looked southward from the end of the road, there was nothing but the beautiful blue water and clear blue sky.  I was now closer to Havana, Cuba than Miami, Florida as the crow flies.  Amazing.

I really didn't spend enough time in Key West to do it justice but it was sufficient to check off a bucket list item.  I soaked up some rays for a bit on Smathers Beach but found that the beaches paled in comparison to Miami.  I did take a stroll down the famous Duval Street and found that even early in the morning, I could tell which places looked to be lots of fun.  I guarantee that you will find a place to your liking for dinner and for drinks.    

Smathers Beach

End of the Road

By mid-late morning, I was on my way to Miami (3.5-4 hours) with a quick lunch stop in Key Largo.  I took the FLA turnpike up to US-41 but would recommend getting off earlier at I-95 instead.  As it was, I drove through Little Havana and downtown Miami before driving across the Causeway to Miami Beach.  Parking was hard to come by and cost an arm and a leg but I was glad to have about 3.5 hours in South Beach.  The water color can vary depending on the sun and flow of the current from the nearby Caribbean Sea but generally, you will find a more aqua tint further south.  It wasn't quite as blue as this picture (stolen from Internet) when I was there but definitely different from the more emerald tint further north.  Still, the water is always clear enough to see your feet waist deep.  Saturday was by far my best body surf session of the trip.  Waves usually didn't break until close to the shore so that meant short rides with steep drops that end on the dry sand.  Pretty cool.  Unfortunately, the surf flattened as predicted by Sunday afternoon. 

South Beach

The next morning, I got up early again, this time to a breathtakingly beautiful sunrise on the beach.  Looking at the picture, it's hard for me to believe it's even real.  It looks more like a painting but even the pictures don't do it justice.  I chose to spend my nights in Mid-Beach away from the crowds at a much lower price.  Probably another good call.  I'm not much of a drinker nowadays and though the beach wasn't quite the same as South Beach, it was still awesome in its own right.  It's possible to take a cheap bus or trolley from Mid to South Beach to avoid the parking charges.  I've been to so many beaches in my life.  From Maine to Key West on the Atlantic and Sanibel Island to South Padre on the Gulf.  It's a close contest but my number one pick remains the Emerald Coast from Panama City, Florida to Gulf Shores, Alabama for its sugar white sand.  Then again, being able to swim in mid-January in Miami while much of the country is in a deep freeze?  Can't beat that.  I've yet to visit San Diego or Hawaii so that could change everything.  A storm hit, which probably hit Key West during the race but it was over quickly and it was sunny again by the afternoon.

Mid Beach

On Monday morning, I slept in a bit and found that it was too cold for a morning swim so I checked out of my hotel and took a ride down to Bayfront Park, which is a cool shopping center overlooking the Bay with views of the city skyline.  Miami does have a strong Latin American flavor and yes I was able to use my Spanish a few times, which was much appreciated.  I took a nice walk through the park and through the business district of downtown Miami.  It was then a relatively smooth ride up I-95 back to Fort Lauderdale for my return flight.

Downtown Miami

Genetic Mutations Revisited

Quick update:
There are signs of a turnaround.  I managed 30 miles last week despite a hiccup and have opened this week with back to back 4 milers at sub-8 pace and felt pretty comfortable in doing so.  Mileage will likely be down this week because the Miami/Keys trip is a GO and I am unsure of how much I will be able to do over the weekend.

MTHFR- Homozygous on 677- This is often considered to be the worst mutation to have and it is definitely no picnic.  However, my case may be different from many others.  I have found that  Methyl Folate (5-MTH form) must be taken together with DMG (dimethyl glycine).  I need at least 800 mg of DMG, and that is an UPWARD shift. However, I can get by with a relatively low dose of MF.  In fact, as I've said before, it really doesn't matter if I take 400 mcg or 2400 mcg.  I will feel about the same and my performances will not be significantly better.

As a matter of fact, I confirmed that last point today.  Yesterday, my time was 31:12 on a low dose.  Today, it was 30:48 on a high dose.  Same time of day, same location and same effort as well.    That's a 6 second improvement per mile or roughly 1.25%.  I'll take it but it's not enough to be considered significant and well within the expected variability.  I'll keep it low.

MTR/MTRR- I am homozygous on both.  This means that I have a high demand for B-12.  My preferred forms are either hydroxyl or adenosyl but I will rotate the synthetic form with Liver Beef to maintain Zinc/Copper balance.  I must take either Liver or synthetic B-12 as a stand alone.  A B-complex won't do.  I recently forgot to take a B-12 in the morning and I was AWFUL.  Improvement came later in the day but ONLY after I took the B-12.

CBS/NOS- I am compound hetero on CBS and have one homo on NOS.  This one is tricky.  Many people have trouble with Taurine or other sulfur containing amino acids.  I've had issues in the past but at the present time, it is tolerated at least occasionally.  In fact, I was actually marginally BETTER after taking Taurine during an interval workout.  Instead, it is protein that is the thorn.  I can probably get away with an occasional protein bar for breakfast on the go.  However, if this is done with any regularity, I will require molybdenum, which is a royal pain in the ass.

First, molybdenum depletes ceruloplasmin, which is key for Copper and Iron regulation.  I'm still not convinced that there is any benefit to having a Cp level above 25 but I'd prefer it not to be depleted unless absolutely necessary.  Below 20 will most definitely be an issue.  Second, it is possible to overshoot the balance point with the moly.  I tried mega doses in response to too much protein and I was AWFUL (19 minutes for 2 miles).  I did improve as it cleared my system.  Also, it seems that caffeine will reduce both the need and tolerance for moly because it breaks down protein.  There is a chance that moly will be tolerated if I abstain from caffeine but I prefer not to mess with it.  I REALLY don't like having reactions to a single dose and thought DIM took care of that forever  BUT as long as I don't mess with the protein bars again, I SHOULD be okay. 

Couple questions:
I want to order Renamide for Kidney detox. I predict it will be a non-factor but my research leads me to believe it is worth a try.  Secondly, I have ordered TMG (Trimethyl glycine), which could be interesting.  I didn't do well on it before the DIM but that could change now.  I may find it more effective than DMG or less effective.  Also, I could do my best on some combination of the two.  I'll try it after I get back from Miami.  I've yet to see improvements in my thumb nails but it's still too early as it's only been 2 weeks since I upped the DMG.  I know I'm getting lots of toxic stuff out thanks to better methylation plus the DIM.

Prognosis:
Because of the genetic defects, I will never be free from pills again as I was for part of 2012.  I'm okay with that.  The realistic goal all along was to at least get this "UNDER CONTROL."  That means a stable cocktail every day with no sudden reactions to key pills.  Minor tweaks to the formula are allowed but must be limited to 1-2 day blips per month NOT every week.  That really should not be too much to ask.  As I've said a million times before, I can get back to respectable times with steady training.  I could be on my way.  I'll re-start the training log in February if I can make it through the rest of the month without a relapse.

Signs of Improvement

Here are my last 4 workouts:
-1@ 8:48
-3@8:08
-3@7:33
-4@7:31

Similar developments have occurred in the recent past but there is a bit of a different feel this time.  Today was especially encouraging.  I actually made a conscious attempt to slow down to the 8 minute range but got in the groove and decided to roll with it.  I had plenty left and could have gone a bit faster.  I actually bore somewhat of a resemblance to the Crazy J of old.

I woke up at 5:30 AM feeling pretty decent but opted for an extra hour of sleep.  When I got up the second time, I felt considerably more over-stimulated.  This tells me that the adrenal spike remains and it could be awhile before it calms down.  Not a surprise there.  I'm sticking with 4 Thym-Adren.  DMG could be the key.  I still feel and perform my best on at least 1000 mg but if I happen to exceed that dose, it won't hurt me.  Exceeding 4 Thym-Adren probably does hurt me.

How do I feel in my workouts?
That's a difference as well.  In the recent past, my cardio system had plenty more to give but the legs had no power.  Now, the reverse is true.  I do have power and energy but I am easily winded.  Although I feel my energy is there and can recover quickly, my cardio just can't keep up.  I believe that aspect will improve once the adrenal spike calms down.  When that happens, I will not tire as easily and coupled with improved fitness, I will see further improvements.

Improvements will continue but at a slower rate.  The goal for Mercedes is a sub-7 pace for 5K, which would bring me home in 21:42.  With steady training at 35-40 MPW, I have no doubt that I can go well under 21 minutes.  Under 20?  VERY tall order.  That's probably the equivalent of a 19:30 for a 30 year old.  ANOTHER RELAPSE WILL BE DEVASTATING!

One last observation:
Caffeine is pretty well tolerated but alcohol makes me feel considerably worse.  That does makes sense because alcohol shuts down methylation.