'11 Mercedes half marathon report

Background:
This is my home race and one of my favorite events. Two years ago, I had a major breakthrough with a 6 minute PR (1:36:16) and had hoped to be able to run the full marathon at a similar pace by now. It appeared that I was on my way last Fall but a knee injury and a mini-relapse on medical front set me back quite a bit. Only 6 weeks ago, I could barely muster a sub-27 5K in training but improvement has been steady since then. My average mileage over the previous 4 weeks was 42. That's a bit less than ideal but enough for a solid performance. I knew that I was not in shape to PR (1:32:57) but thought that a course PR was a strong possibility. The thought of going backwards in the last 2 years did not sit well with me.
Pre-race:
I actually slept pretty well. I've done enough of these that it's not as big of deal now. As usual, I woke up feeling awful but there was no reason to panic. All I had to do was pop some pills just like every other morning and I'd be fine within an hour. It was a smooth morning with my normal PowerBar and fluids then I got to the starting area about 45 minutes early with plenty of time to get ready. I felt great warming up but did have to make a last minute bathroom stop and got to the starting area just in time. The temp was near freezing but at least it was sunny with no wind and I did not complain.
Course:
Not especially scenic but pretty fast overall and very well organized. It's a nice tour of Birmingham through downtown, UAB, Five Points and Highland Park before heading back into town for the finish. Miles 5, 7 and 8 were tough but if you can survive that and still feel reasonably well with 5 miles to go, you can really gun it. The remainder of the course has some nice downhill in Miles 9 and 10, a slight incline in Mile 11 but flat/gentle decline to the finish. My difficulty rating is 4 out of 10.
Race:
Thankfully, I found some open space quickly and said good luck to my friend Heather who was running the full. My early pace was faster than planned but I felt well enough so I kept the effort even and figured that I would slow down naturally. Again, the first 3 miles were relatively flat.
Splits:
7:14 (7:14)
7:19 (14:33)
7:24 (21:57)
That's right about where I wanted to be at this point, just under 22 for the first 3 miles. In a half marathon, I divide it into 3 stages. The first 5K should feel easy. The middle 11K should be comfortably hard with effort similar to a long tempo run. Once you pass Mile 10, just grit your teeth and shift into survival mode. It doesn't feel like hitting the wall in a marathon but you'll be hurting nonetheless. Back to the race, my pace had slowed steadily but I still felt like I should at this stage so it was time to increase the effort. We passed through UAB's campus (U of AL @ B'ham for outsiders) and I remembered the building where I did some post graduate work. I got through the first tough mile still feeling good then we hit some nice downhill and I made the decision to conserve some energy here for there would be hills ahead in Highland Park. Just before we hit the next round of hills, I heard the Rocky theme playing. Perfect timing. Coach Johnny was out cheering for us at several points on the course and I assured him that I felt good. I made it though the toughest part of the course without my pace slowing to 7:30. If I really had my best stuff, I could nail 7 minute splits the rest of the way. The highest elevation came around 8.25 miles so from that point, it was time to drop the hammer and let it loose.
More splits:
7:07 (29:04) good tempo effort
7:26 (36:30) uphill
7:13 (43:13)
7:28 (51:11)
7:26 (58:37)
One strange thing was that the mile markers were consistently short. I ran the exact same course 2 years ago and it was measured at 13.18. Today, I was hitting the mile markers about .15 ahead of schedule. I kept thinking that there would be a long mile ahead that would even it out but it never came. By the end of the race, I was kicking myself for not starting my all out kick sooner. In any event, I let it fly on the downhill. 2 years ago, my friend Scott said that I blew by him at "world record pace" in this section. I don't think I ran the steep downhill quite as fast but I still passed a few. I turned in sub-7 splits in the next 2 miles but by the end of Mile 11, I was faltering a bit. I took an Energy Chew and it seemed to help quite a bit. One mile to go and it's time to show some heart. My pace got back under 7 and as I made the final turn, it appeared that I had a shot at a sub-1:34 but came up short by 2 seconds. I had begun my all out kick too late. If the instant pace was accurate, I was doing 4:30 pace when I crossed the line. That's near world record pace and yes, I caught 2 runners. When I finished, it felt like I left some time on that course but the pain kicked in shortly thereafter.
Splits;
6:53 (65:30)
6:58 (72:28)
7:10 (79:38)
7:22 (87:00)
7:02 (1:34:02) final 1.03
Final thoughts:
When the Garmin measures the course short, I trust the course measurement. When it's long, I trust the Garmin. I highly doubt that the course was indeed short since it is certified and the exact same route for the past 3 years. You can probably knock about 3 seconds off the splits for each mile. I'm very pleased with my performance. My PR is only 65 seconds faster (just 5 ticks per mile) and run on an easier course. A perfectly flat course today may have yielded a baby PR. As it is, it's number 2 all time and my fastest time at this distance since 2009. I've got to believe that I have a good chance at 1:30 by the Fall.
Grade: A minus

Training 2/7-13 (race week)

2/7- Weather turned dreary and blustery again so I stayed indoors. We may get snow again on Thursday but Sunday still looks pretty good. Easy 5 in 38-flat (7:36 pace). At lower mileage, the new easy will be 7:30 pace. This one was a piece of cake. As effortless as a stroll in the park.
Grade:A/1 credit/distance=5.0

2/8- Johnny's workout. A light speed workout. 4x400 in 79, 1 800 in 2:48 for an overall pace of 5:26. Fairly comfortable and measured effort the entire way. That's about half the intervals that I'd do in a normal training session but my pace was about the same. Nothing to brag about today but the primary focus of this week is to stay sharp for Sunday. My 2011 times in the 400 and Mile (73.5/5:53) will come down nicely on my next try.
Grade:B/1 credit/distance=3.0

2/9- Trak Shak 5 in 37:24 (7:29 pace). Felt strong. This pace is a bit on the fast side but I had a reason for it. There was snow approaching from the west and I wanted to get through this one quickly. Battled a strong headwind in Mile 3 and 4 but I did beat the snow and made it home just in time. I am confident that I can hold this pace or faster for 13.1
I had almost 3 miles of daylight so Spring is not far off. We should see the first signs of it in 3-4 weeks and I sure am ready. Last year, it seemed as if we went directly from winter to summer and for that matter, summer to winter. Here's hoping for a nice Spring and Fall this year and not too much extreme summer heat.
Grade:A-/1 credit/distance=5.0

2/10- Planned rest day. Took some chromium as a precaution and should not need any more before race day.

2/11- Stress free part of the taper has ended. I felt the chromium deficiency symptoms today. My calves were as stiff as a board. I overloaded today with the expectation that it will clear by race time. Workout was a junk run with Chilton. 4 miles in 36:30 (9:08 pace). I really didn't care at all about the pace and did pretty much what I planned. I did do a mild pick up in the final quarter mile and got below 8:00 pace but I was working a bit to get there.
If only I can reduce the ADHS, I won't need chromium at all.
Grade:C/1 credit/distance=4.0

2/12- Junk run at Vestavia to make sure legs still work. Planned to run 600 at half mary pace then stride a 200. 1st 3 200s were 48-53-55 then finished with a 44. 2 lap cool down at a glacial pace. No reason to panic but I still don't feel my best. Of course, 2 years ago, I was awful in my last workout before race day then produced a 6 minute PR. I'll be going out conservative and then I'll go from there.
Grade: Pass/0 credit/distance=1.0

2/13- Mercedes half marathon in 1:34:02 (7:11 pace). Fastest time since '09.
Grade:A-/4 credits/distance=14.0

Weekly summary:
Very good week overall despite the chromium hiccup. I've scheduled a consultation with my doctor to see if he has any other ideas. I am very close to PR shape and part of me wants to stay with this mode of training but the 59.9 is approaching now or never territory. I hope there will be an attempt at 1:30 this Fall and I've already got a pretty short list of options.
Distance=32.0/ GPA= 3.44 (5th straight improvement, highest since Sept)

Another obstacle on the medical front

Again, not many people will understand this post but here goes:
As of my last medical report, my chromium level is a mere 34 % of the ideal value. Ouch! Chromium is important for insulin transport (I'm trending diabetic) and is also vital for proper muscle contraction and energy production. Obviously, if you're deficient in that mineral, it can hurt your athletic performance and I think it hurt me in my 5K time trial. It need not be ideal. Heck, even if it's around 60-70% of the ideal value, the ill-effects should be minimal but 34% is a big problem. To make matters worse, the magic pill for someone in my situation is a product called ADHS, which modulates thyroid and adrenal function. The product contains 2.5 mg of zinc per pill and I need 8 of them, which equals 20 mg. of zinc per day. The problem is that zinc inhibits chromium absorption! I can guarantee that my chromium level has fallen further since the last report. I can supplement with chromium but doing so will stimulate the adrenal glands, which are (as of last month) more than 9 times faster than ideal! That puts me in a no win situation. Ideally, the best case would be to reduce the ADHS or find something else. Well, I've tried everything else and the ADHS is the only thing that can help me. I've tried reducing the dosage figuring that if I can get down to 4 ADHS, I won't need chromium because I'm only getting half as much zinc. I tried 6 and it did not cut it.
The plan is to stick with the 8 ADHS and take as much chromium as I need to avoid symptoms of deficiency but as little as possible to avoid further stimulation of the adrenals.
I've got the heart and the talent to reach all of my goals and it sure sucks to be denied because of something like this. I can only hope that I will not need chromium every day and I can still get the Adrenal ratio down to my target. Can it be done? That answer will not be known for several months. I'm doing my best not to think about it. I've done all that I can to fix this and the outcome is in God's hands.

Preview of Spring and Summer

Now that my preseason training is winding down, it's time to start thinking about possible upcoming events. All of this is Lord willing.
I've got 2 half marathons 2 weeks apart. I wish I had more of a gap but that's just the way the schedule was made. I would never attempt 2 full marathons 2 weeks apart but in a half, I can basically recover fully in a day or two so I expect to be good to go.
2/13- Birmingham Mercedes half. I signed up for the full last year but the Achilles injury took me out. No way that I'm missing my home race 2 years in a row.
2/26- Chattanooga Scenic City half. I've wanted to do this one for quite some time. Since the Snickers Energy Bar full is out (not in PR shape), this is in. Chattanooga is one of my favorite cities and if I could not live in Birmingham, this would be my next choice.
Both courses are rated "moderately difficult" so I don't expect a PR in either of them but with the way I am improving as of late, I can certainly expect my performance to be respectable. I predict 1:36-1:38 with a dream of 1:35 in both.
Shortly after Chattanooga, it will be Springtime in Alabama and the focus of my training will shift to speed work. I've run a 400 under 62 seconds solo 4 times in the last 2 years and I'm proud of that but I want that 59.9 this year. At the age of 30, that window is closing fast. If I can't do by 2012, it may become impossible thereafter. For the first time since high school, I will make short intervals a regular part of my training routine. I will continue with tempos and weekend long runs to stay in shape for the longer distances. I expect that my weekly mileage from March-May will be near 40, which may not be ideal for a half marathon but should be sufficient for a strong performance.
Spring race possibilities:
Silver Comet 10K on 3/12- I've all but decided to do this one with Nick in Atlanta. It is a PR course but will I be in PR shape in 6 weeks? I am unsure.
Rumpshaker 5K on 3/27- Possible PR course with good competition before the weather gets too warm. By this point, I may be burned out on racing every other weekend so this one remains is the "maybe" category.
In April, I will only run 1 race and my choice will be determined by the shape I am in at the time.
There's a big 10K on a pancake flat course in New Orleans but I won't travel 4.5 hours for a 10K unless I can expect a PR. If I'm not in the best shape, I'll run a local 15 K on a killer course as a fun run.
In May, my focus will be the Couer d'Alene half marathon (5/28) in Idaho as part of another goal, which is visiting all 50 states. This trip will complete the lower 48. I'm going even if I am injured and can't run. There is a good local 5K 2 weeks earlier which is a possibility.
Summer will be fairly laid back especially if we get extreme heat and humidity. 90 degree weather with high humidity is killer for long distances and can even hurt you in distances as short as the 400. That's why I want to get those fast times in the Spring.
There are 3 5Ks which could be a PR course if the weather is decent.
In the fall, I will be back up to 50 MPW and in half marathon mode. My decision for big races will be determined by my condition. I'm willing to travel up to 9 hours for a flat PR course but if I'm not in PR shape, I'll stay closer to home and race hilly courses for fun runs.
The final outcome on the medical front should be evident by late Spring-early Summer.

Training 1/31-2/6

1/31- Lakeshore 10 in 78:18 (7:50 pace). First run in the new Brooks Ravenna shoes and they felt good. I was a bit tired before the workout but once I got started, I was fine. Even pace and wasn't spent at the end. First half was 39:12, second half 39:06. Groin was a bit sore. Not happy about that. Have I overextended myself? I have done 34 miles in 3 days all at sub-8 pace. Hopefully, that will not be an issue once I back off a bit.
Grade:A-/2 credits/distance=10.0

2/1- Nasty weather today so I stayed in and ran an easy 6 indoors. Time was 47:55 (7:59 pace). Average performance. Faded a bit towards the end. (23:48/24:07). Weight is down to 156, which is still in the range but I've lost 5 pounds this past month. It could be better blood sugar.
Grade:B-/1 credit/distance=6.5

2/2- Dreamed about getting de-friended by all but 36 Facebook friends. Sub freezing wind chill and a sudden drop in temperature. With a race in less than 2 weeks, I chose to stay indoors today and it was a good call. In taper mode now, I breezed through an easy 5 in 38:33 (7:43 pace). That's 2 ticks above the speed limit for an easy run. Obviously, I could have gone farther and certainly would have in normal training. I could have done this one at 7:30 pace with little effort and actually slowed a bit at the end to keep the overall pace above 7:40.
Grade:A-/1 credit/distance=5.0

2/3- Freezing rain and a good day for a planned rest. It won't be much better tomorrow. Why is it that extreme summer heat is so often followed by extreme winter cold?

2/4- Rainy and cold again so I stayed inside. 5K time trial in 20:17(6:30 pace). Slightly disappointed about this one. I really thought I was ready to go sub-20. I was at an even 10 after the first half then hung on for a 10:17 2nd half. Splits were 6:20-6:36-6:42-39. Best time of the year and a 28 second improvement over last time. That's the reason why this was not a "C." I clearly felt as if I was not operating at 100%. I'm 50 tough seconds short of my comeback PR and 64 away from my all-time mark. Sub-1:40 at Mercedes looks like a good bet but a course PR of 1:36:16 appears to be a long shot. I was in sub-20 shape just after the race 2 years ago. I'll be okay with a 1:37-1:38 effort.
Grade:B-/3 credits/distance=4.5

2/5- Snow flurries and a 10-15 mph wind out there today but I was outside this time. Early weather forecast looks okay for race day (30s but sunny) so I have to be prepared for those temps. 9 miles in 69:36 (7:44 pace). Trak Shak/Lakeshore route, which is mostly flat. Pretty solid performance. I think the chromium helped but I didn't feel my best out there. Slowed down in Mile 5-8 but that was partly by design after a too fast start and I had plenty left at the end.
Grade:B+/1 credit/distance=9.0

2/6- Crashed yesterday evening after a 2nd chromium pill. That's good. It doesn't look like I'll need it every day. Dreamed that I was back in college and got caught with a marijuana pipe. I've never tried pot so add another to the bizarre category. Today was sunny with temps in the 50s, which is what it should be this time of year. Modified tempo/predictor workout today. Trak Shak 6.5 in 48:34 (7:28 pace). I figure that if I can do this on a very hilly route when I'm not fresh, I can maintain it for twice the distance on race day. This projects to about 1:38 flat, which I've said all along would be pretty solid. Pleased with this one overall but the only downer was that I didn't have much left at the end. Passed Mile 6 in 45:11, then managed only 3:23 with a downhill in the last 800.
Grade:B/2 credits/distance=6.5

Weekly summary:
I did pretty much what I planned this week. Hit the mileage target while staying strong in the last week of training before race day. Very good consistency but the dramatic improvement of the previous weeks has leveled off. Is this as good as it gets? My next medical report will shed some light on that question. The sample will be mailed in about a month.
Distance=41.5/GPA=31.2/10=3.12 (4th straight improvement)

Training 1/24-1/30

1/24- Victory! I am now convinced that the new stuff is working. Again, I needed 8 pills and I felt awful in the morning until they kicked in. By the evening, I was ready. 5K in 20:45 (6:39 pace). Splits were 6:32-6:44-6:46-43. Actually felt relaxed on the cool down as well. At last, I am within 30 seconds/mile of a PR at a major distance but I've still got a LONG way to go. I was a full lap behind my all time PR of 19:13. Ordinarily, I'm displeased with anything over 20 but this is my best time of the year and a 70 second improvement over my previous time. My first race at this distance will be in late March and I expect to be in sub-20 shape by then. As planned, I will take a rest from time trials and focus on longer distances until my taper.
Grade:B-/2 credits/distance=5.0

1/25- Plan is on track. Strong MLR today. 10 miles in 79 flat (7:54 pace). Very even pace. 1st half: 39:32, 2nd half 39:28. I was only 7 seconds slower than my 13.1 time trial on Saturday and this pace felt MUCH easier. Heck, even if healthy, I would not push a MLR much harder than this. Only 5K longer and 16 seconds faster per mile and I've got my 1:40 and I wasn't even trying today. There is no grade inflation this time.
Grade:A-/2 credits/distance=10.0

1/26- 8 mile progression run. 1st 4 miles in 31:30 (7:53 pace), last 4 miles in 29:06 (7:16 pace) for an overall time of 60:36 (7:34). I wanted to get closer to 7:00 pace for those last 4 but as it is, it's still 1:35 half mary pace. My course PR is 7:21 pace for 13.1 and I think I've got a shot at it fresh especially if I continue to improve steadily. Best news is that I didn't feel terrible this morning after not taking a pill for 7 hours. 1/2 mile cool down in honor of Ochocinco.
Grade:B/2 credits/distance=8.5

1/27- I must be overtraining because the bizarre dreams have started again. Last night, I dreamed that I got caught with my pants down at work in my cubicle (I was wearing a nice shirt and underpants.) Risky decision to run today but came away unharmed. 3 straight semi-quality days are just too much. Because of my imbalances, my connective tissues don't heal as well, which leaves me more vulnerable to injury. The workout was an easy 5 at Vestavia with a time of 41:27 (8:18 pace). I ran today so I could rest tomorrow, be fresh for my long run and still have a shot at 50+ on the week. The slow time was due solely to natural fatigue. My body feels tired and worn out.
Grade:C-/1 credit/distance=5.5

1/28- Body demanded a rest day and I obeyed.

1/29- Lakeshore 15 in 1:56:33 (7:46 pace). Strong performance. Felt comfortable all the way and I had a lot left at the end. 1st 5: 39:18, middle 5: 39:14, last 5: 38:01 with a final mile in 6:55 (1:30 half mary pace) and that last mile was slightly uphill. Again, I have shown noticeable improvement over the past 7 days. I was only 1 tick faster but this run was 2 miles longer and included a few small hills. Most telling of all was that it was not an all out effort. Last week was. Final 13.1 was approx. 1:41:45, which would have been a best time of the year. I think around 1:37 or 1:38 would be a solid effort at Mercedes. Course PR is 1:36:16 and I would be thrilled to beat that one but not upset if I fall a little short.
Grade:A-/2 credits/distance=15.0

1/30- Trak Shak 8 in 60 degree weather. Spring is still a month away but we got our first taste this weekend. Total distance was 8.17 with an pretty even 7:52 average pace on a hilly route. I rate my performance as average. Not much of a struggle but far from effortless. I've run faster than this on the day after a 20 miler. Paid tribute to Ochocinco again.
Grade:B-/1 credit/distance=8.5

Weekly summary:
Getting better every week. This one was my best since before the knee injury and the first time that I have topped 50 miles since September. GPA has improved for the 3rd straight week and this was my first one over 3.0 since November. I've still got a long way to go. The final outcome on the medical front will probably not become evident until early summer.
Distance=52.5/GPA= 30.6/10= 3.06

Medical report and explanation

I don't expect many of my readers to understand this post but here goes:
My current best times of the year are as follows:
400: 73.56/ Mile: 5:53.2/ 5K: 21:55/ 10K: 44:56/ Half mary: 1:42:12.
A lot of runners would take a look at those times and say: "That doesn't look so bad to me. I'd love to be able to run like that and I don't have any significant health problems." However, if you take a look at my PRs, you will see that I am well below my standards. I'm 30-45 seconds slower per mile across the board or roughly 15%. If a world class miler had the same chemical imbalances that I have, he would slow down from a 3:50 to around 4:20. That's still better than 99% of runners out there but in a world class race, he would finish dead last and more than a half lap behind the rest of the field. Obviously, the first reaction would be: "What's wrong?"
I need 8 pills of a particular supplement to control my symptoms and yes, that is the dosage that my doctor recommended based on my last report. I tried cutting back to 6 but Sunday's debacle in the last 3 miles told me clearly that 8 is necessary. Every morning, I wake up feeling exhausted with very stiff muscles and rest from running doesn't help. The reason is that I have just gone 7-8 hours without any pills while I was asleep. I pop 4 in the morning and before too long, I am feeling better then the cycle repeats itself.
Here are my results:
Adrenal fatigue ratio (also known as life/death ratio)- NORMAL! Right where it should be.
Blood sugar: Ideal is 6.67. Mine is 14.00. Anything below 3 or over 12 is considered to be trending diabetic. This value was worse than last time (11.5). MUST stay off sugars and take Ca/Mg supplement religiously even though nothing bad will happen if I miss a few days.
Thyroid: I showed the greatest improvement in this area as my ratio came up from 0.66 to 1.00. That's still 4 times faster than ideal.
Adrenal: I suppose scant improvement is better than none at all. This ratio improved from 43.50 to 40.00. Ideal ratio is 4.17 so instead of being 10.4 times faster, I'm now only 9.6 times faster. I suppose a football record of 2-14 is better than 1-15 but it's nothing to celebrate. This ratio is better to be a little high than low but my number is beyond extreme.
My goal:
I'm really not too worried about the blood sugar. I can fix that if I'm disciplined enough. I really didn't expect to see much improvement in either the thyroid or adrenals. It was pretty much what I expected given that I could not tolerate more than 2-3 pills during the time reflected in this report. The fact that I am now taking 8 will be reflected in my next report. Before the fleeting period of glory in which I didn't need anything for a month, my thyroid was consistently around 1.6 and my adrenal was around 15-16. If I can't break those barriers by the summer, it will be as good as it will get. I don't have to be free from pills to declare myself healthy but I need to be to the point in which if I miss a day or two, there will be no serious adverse effects.
My ratios don't have to be perfect but they've got to be no more than 1.5 or even 1.75 times the ideal value.
Current thyroid ratio is 1.00, Target is 2.67
Current adrenal ratio is 40, Target is 7.00
If I can get to those numbers, I can pretty much guarantee that I will beat all of my lifetime running goals. If not, I have no chance. Simple as that.
Being unbalanced will also hold me back at work and can harm my relationships with others. The latter is far more important to me than running.

Training 1/17-1/23

1/17- AM- Mini breakthrough. 10K time trial indoors in 44:56. Best time of the year and just 26 seconds from the point of confidence in my treatment plan. Actually felt somewhat like myself today but I've still got a ways to go. 1st half was 22:15, 2nd half was 22:41. I got lazy in Mile 4 but outside of that, the pace was fairly even. I am now within 5 minutes of my goal and 3:42 (36/mi) from my PR. Got my first runner's high in almost a month.
Grade:B-/2 credits/distance=7.0
PM- Trak Shak 5 outdoors in 39:38 (7:56 pace). That's fine for an easy day especially my 2nd run of the day. Slowed just a tad in the 2nd half but still pretty good overall.
Grade:B/1 credit/distance=5.0

1/18- Johnny's workout. (1200-800-400) x 2. 1st set was 4:34-2:59-85= 8:58 2nd set was 4:37-3:01-73*=8:51. Finished 11 seconds under 6:00 pace (5:57 overall). Satisfied with my performance. A very good day would have been 4:15-2:45-75 (5:30 pace) so I was within 30 seconds. I can't expect to turn this around overnight but progress is becoming evident. I am close to the point of confidence now.
* Final 400 was 73.56- best time of the year. Under 70 fresh? That 6:20 mile is very soft and it's going down on Friday.
Grade:B-/2 credits/distance=5.0

1/19- Trak Shak 5 in 39:22 (7:53 pace). That's fine for an easy day. No real complaints about this workout. Just a little soreness in the right knee but nothing to worry about. Pretty much the same effort and pace as Monday's afternoon workout. Pretty comfortable all the way.
Grade:B/1 credit/distance=5.0

1/20- Vestavia Mile in 5:53.2. Best time of the year and 1st sub-6 after age 30. I ran my first sub-6 back in 1994 at the age of 13 and every year with the exception of 2006 (adrenal fatigue), I have clocked at least one mile below that barrier. I hope I can still do it at 40. Still, not a very good day overall. I had to take an hour nap after work and felt the ill-effects of my condition on the backstretch of the 1st lap. This was an unsatisfactory performance and would be a "D" under the normal scale but since I improved by 27 seconds over last time (38 to go, 33 to tie 2010's time), I feel okay about this one. Splits were good: 89-90-90-84. Another 10 lap cool down which was difficult. Mileage this week should be at least 45.
Grade:C/2 credits/distance=4.0

1/21- Planned rest day. Looking forward to the BTC party tonight. Good call on running the Mile yesterday. Today is windy and cold. Upper 30s with a wind chill around 25.

1/22- Slept in so I could run in more favorable conditions. It was still quite chilly. 30s at the start, 40 at the end but at least it was sunny with only light winds. 13.1 at Vestavia plus a cool down. My time is down to 1:42:12 (7:47 pace). Solid 4+ minute improvement but still over 9 minutes from my PR. Still, when the first trace of discomfort hit, I could not really push through it. I just had to settle into the pace. I was pleased with my splits:
7:34-7:45-7:47-7:44-7:54-7:58-7:57 (1st half was 51:09)
7:50-7:45-7:53-7:53-7:53-7:31-48 (2nd half was 51:03)
Race day is 3 weeks away and I've decided that I am a "go" and have a chance at a respectable showing. Chattanooga 2 weeks later should be a bit better.
Grade:C+/2 credits/distance=14.0

1/23- 7 miles at Brownell Lakeshore in 59:56 (8:34 pace). Poor performance and I am very disappointed in this one. I really didn't feel any ill-effects at all from yesterday. It was all about the pills. 6 ain't gonna cut it. I must go back up to 8. If I took more than 8, it probably would take me too far in the other direction. Again, I've got to do what I must. It's only been 3 weeks on this new formula. I was doing okay through Mile 4 (8:02 pace) then I hit the wall just like in a marathon and turned in pathetic miles of 8:42-9:39-9:27.
Grade:D/1 credit/distance=7.0

Weekly summary:
Perhaps my best week overall since the knee injury in October. I will cool it on the time trials after beating just one of my point of confidence times. I will take a shot at the sub-21 5K tomorrow. Once again, despite the downer today, I am better off than I was a week ago. I want to hit 50 at least once before the taper and if I have to slow it down, that's okay.
Distance=47.0/GPA= 26.4/11= 2.40 (highest in 5 weeks)

Training 1/10-1/16

1/10- Snow day in Alabama. The gym was closed so I went to Vestavia to run my 10K. I waited until the afternoon when the temps were above freezing. The track was simply wet but the football field was solid ice. Temp was 34 with a 10-15 mph wind. I ran in cotton sweats because I had shorts underneath and had been planning to run at the gym. Obviously, not the best conditions so I'll cut myself a little slack. My time was a weak 49:51 (7:58 pace). Best time of the year and my first sub-50 but it was a near all out effort to run an "easy pace" when healthy. Even pace after the 1st 2 laps and a hard fought 1:46 last go round to secure that sub-50. The goal is not a sub-50. It's a sub-40.
Grade:D+/2 credits/distance=6.25

1/11- Weather was not much better today and this time I chose not to subject myself to the conditions after finding that once again, the gym was closed. Instead, I opted for the 'mill. 2.5 at about 8:30 pace. Felt comfortable at that pace but discomfort came when I increased it to 8:15. I followed this with a pickup in the last .25 in which I could not hold 6 minute pace. I've had no noticeable improvement in the last 5 days and must do better tomorrow. I've been performing well below my standard for almost 4 weeks now. I have not been THIS BAD for THIS LONG since 2007.
Grade:C-/1 credit/distance=2.75

1/12- Another shot at the 10K time trial, this time indoors with temps in the 20s and a wind chill around 10. Much improved but I've still got a LONG way to go. Smashed my previous best time of the year with a 45:55 performance (7:20 pace). Almost 4 minutes better than last time but I need to chop off almost 6 minutes to hit my goal and 4:41 (45 sec/mile) to match my PR. Pretty even splits and I was pleased that my pace never went over 7:30 but I still felt like my top gear just wasn't there. Splits were 7:17-7:19-7:24-7:25-7:28-7:21-1:41.
Grade:C+/2 credits/distance=6.5

1/13- Easy 7 in 57:28 (8:13 pace) plus a cool down. Performance was fair. That pace is within the acceptable range for an easy day but I was not real pleased with how I felt. I was sluggish most of the way and could not hold 8:00 pace without a lot of strain. Last Fall, I could have cruised this one under 7:45. This pace should be effortless and it was far from it.
Grade:C/1 credit/distance=7.5

1/14- Planned rest day. Again, not pleased with how I feel.

1/15- Lakeshore 13.11 course in 1:46:48 (8:08 pace) plus cool down. Best time of the year. That's a modest 2:10 improvement over the previous week or roughly 10 seconds per mile. The story is much the same as most of my runs this year. I was never uncomfortable during the run but no matter what I did, I could not pick up the pace. Once again, my top gear simply was not available. On the positive side, so far this year, there have been no wild ups and downs. I feel pretty much the same every day but it feels like I'm operating at 85% efficiency and I'm still unsure of the effectiveness my treatment. I did run a more even pace and my last mile in 7:50 was my fastest. I am still a distressing 14 minutes from a PR so I can't be happy about that. The grade is the same because I've toughened the standards since my recovery from the sinus infection and those standards will toughen further next week.
Grade:C/2 credits/distance=14.0

1/16- Vestavia 400 in 77.12 (best time of the year). I felt about the same at the shorter distances. No top gear. I am a discouraging 15 seconds or a full minute per mile slower than my average. Struggled through an untimed 10 lap cool down to finish the week with a round number. I think I am close to 6 minute mile shape.
Grade:C-/2 credits/distance=3.0

Weekly summary:
A little better than last week but that is faint praise. It's looking like I won't see any improvements from day to day but maybe from week to week, I will. I'm still not sold on these new supplements but I really don't have any alternatives. In order to be convinced, I've got to run the following times:
400 under 70, Mile in 5:45, 5K under 21, 10 K under 44:30, Half mary below 1:40. All of these times are about 30 sec/mile shy of my best and if I can't do that, this ain't working.
I am not even close at any of those 5 distances. 4 weeks until Mercedes and I remain questionable. If I can have fun at the race and think I can get near 1:40, I'll do it. Otherwise, not. My next option is Scenic City 2 weeks later in Chattanooga.
Distance=40.0/ GPA= 18.3/10= 1.83

Training 1/1-1/9

1/1- Nothing has changed on New Years Day. Things have gone from bad to worse. At least I know that the thyroid supplements won't work. Can I quit them for good or will I need them again in a few weeks? The workout was one of my worst ever. Parking lot junk run in which I managed to set a new best time of the year at 2 separate distances. My first quarter mile was a blistering 2:12 as part of a sensational Mile in 9:37. No, I could not have gone much faster. One year ago today, I breezed through 26.2 in 3:35 then came back for more the next day.
Grade:F/1 credit/distance=1.0

1/2- Hoping for modest improvement and got it today with a 5K pretty much all out. Time was 26:50 (8:35 pace) and set a new best of the year at the shorter distances along the way. 1st 400 was 1:54.8 and the first mile was 8:10. Can't say that I'm pleased but I showed improvement of more than a minute/mile and I'll take that any day. No thyroid caps. ADHS was the only thing I took. Also fighting a bit of a cold. Please let it be just a cold, not the flu or a respiratory infection.
Grade:D-/2 credits/distance=3.5

1/3- Unplanned rest day after feeling worse in the afternoon. The diagnosis is a bacterial sinus infection. What a way to start the new year!

1/4- 2 separate time trials and 2 more best times of the year. 1 Mile in 6:57.4 with a negative split (3:34/3:23) then I walked a lap and turned in a 400 in 89.6. Still hurting as a result of the sinus infection but the thyroid seems to be improving. Despite the improvement, the grade does not change much because I'm still a LONG way from my goals. I may try to get on the board in the 10K tomorrow.
Grade:D/2 credits/distance=1.5

1/5- Slow and steady climb out of the pit of despair. You can put a 10K time on the board for 2011 and this was my longest run since 12/18. I finished the distance in 50:48 (8:08 pace). Started out at sub-8 pace then faded after 4K. Hustled to finish the first 5K in 24:57 (best time of the year by nearly 2 minutes) then hung on for a 25:51 finish. This was not an all out effort but it was definitely in the tempo range and my pace was nearly a full minute per kilometer or 6 secs per 100 meters slower than my PR. Pleased with the improvement that I've shown in the last 4 days but I've still got a LONG way to go.
Grade:C-/1 credit/distance=6.5

1/6- 5K time trial. My time is down to 21:55. New best time of the year by 3 minutes and 2 seconds. Splits were 6:55-7:07-7:03-50. That's still 2.5 minutes shy of my best but I get a lenient grade because my improvement has been so great.
Grade:C/2 credits/distance=3.5

1/7- Planned rest day but I have some news to share. I'm not getting my hopes up too high but this is a possible victory. Before I took the thyroid caps after Christmas, I was hyper-sensitive to the needed ADHS pills. 2 were not enough, 3 were too many. Now, I can take as many as I need and it's as if I can't get enough. Yesterday, I took 6 with good results. The doc says I may need up to 8 to get my numbers in balance. Despite the low grades, I feel pretty good about this week. Slow and steady improvement is the goal not the roller coaster of great days followed by terrible ones. I sent in my hair test yesterday and I expect only modest improvement. However, I do expect that my thyroid hormones are up to snuff. There is a chance that I could be balanced by the Spring. Again, the key word is a chance. Today was my last day on the Z-pak and so far, I've had minimal diarrhea. Is this shift in chemistry due to antibiotics? Will I have a post-antibiotic reaction?

1/8- Put it on the board for the half marathon. Finished the distance in 1:48:58 (8:18 pace). Not much difference in how I felt since Thursday so the grade remains the same. Started at 8:00 pace then slowed to the 8:30s in the 2nd half. Also set a new standard for 10K at 50:40, a scant 8 second improvement but it's better than nothing. The steady improvements must continue or I will become frustrated. Mercedes is only 5 weeks away and I'm 16 minutes off my PR.
Grade:C/2 credits/distance=13.1

1/9- 1 Mile indoors (sub-freezing temps) in 6:20.85. Best time of the year by 35 seconds but I'm still 65 away from where I need to be. At least I am now within a minute of last year's time. Would have been a bit better if not for all those tight turns. Splits were 93-98-97-92. That 400 in 89.6 sure looks soft now but I want to wait and do it outside.
Grade:C/2 credits/distance=1.0

Weekly summary:
I'm certainly not pleased with my current condition but I've shown perhaps the greatest sustained improvement over a 9 day period that I ever had. Overall, I've regressed back to 2007 form but this time, there is real hope since I'm likely only fighting a single imbalance that may very well be easily treatable. The grading scale toughens again next week.
Distance=30.0/ GPA= 17.1/12= 1.43