Sunday, December 21, 2014

Training 12/22-12/31

I have little to gain at the point with a win in the final week so I'm sticking with the liver pill in an effort to normalize my ceruloplasmin.  Garbage paced runs will probably be all that I will be able to do but I should have enough strength to beat last year's mileage total.  I need 22 to tie and 23 to beat it.

  The test will be done on the morning of 12/31.  A score of 25 or higher may be too much to ask 3 weeks after a 21.1 but I do think a 23.8 or better (within the 5% error) is likely given how aggressive I have been.  After that point, it my sincere and realistic hope that I will be done with the liver pills forever and I can maintain the Cp at or near the edge of the healthy range.  If not, I could live with simply taking it once per week for maintenance.  As for the adrenals, I won't know for sure until I get the hair test results back, which may not be until the middle of next month.  I will NOT BE AT ALL WORRIED IF THEY ARE TANKED.  I am a natural fast oxidizer and I KNOW that I can restore that simply by staying off the liver pills with the copper, Vitamin A and choline.  I'll just take a modulator plus magnesium for maintenance.  I will declare victory given that scenario.  If I am still a fast oxidizer and there is another reason for my current symptoms such as toxic metals, I'm in BIG trouble and I will probably retire if it doesn't turn around soon.

Sunday, December 14, 2014

Training 12/15-12/21 (possible race)

I'm hoping for a win this week just for pride and I do think I have a decent chance at it.  If I do race, it will be a local 5K and a fairly low-key deal.
New theory about the zinc/copper sensitivity:
It could be the cadmium toxicity, which may be reduced by selenium.  I am very interested to see the results of the hair test.  Cadmium was high on my last test and there is a chance that it may be preventing me from tolerating the Thym-Adren.  We'll see if it came down.  The only change on Monday will be the adjustment to zinc/copper ratio.

12/15- Went with the 10:1 zinc/copper ratio and it was an improvement.  1 mile quickie in 6:30 at moderate effort.  I know that the 10:1 will help and the selenium probably won't have any effect.

PM- SICK.  Awful sore throat.  Don't feel like doing anything but sleeping.
Grade:C/1 credit/distance=1.0

12/16- Unplanned rest day.  Still too weak to run.  The sore throat and chills have diminished but the malaise is still there and the congestion is setting in.  I think it's viral and the only thing I can do is let it run its course.  I blame the low zinc, which has weakened my immune system.

12/17- Garbage 2 miler at Gold's in 19:56 (9:58 pace) plus a cool.  Even with a mild viral infection, I should be better than this.  I believe it must be the excess liver and will cut it from 2:3 down to 1:1.5.  I'm going to lose my 5th in a row.  Got some whole food Vitamin C in an attempt to reduce the sensitivity.  I don't think I hurt myself by running today and my year end stats will look a tad better as a result.
Grade:D-/1 credit/distance=3.0

12/18 AM-  HARD 2 miler in 16:52 (8:26 pace).  Improved by 3:04 literally overnight by cutting the liver from 3 pills down to 1.5.  Did the first half mile without zinc in 4:21 (8:42 pace) then proceeded to run the next 1.5 in 12:31 (8:21 pace) so there was not a radical difference and I credit the whole food C.  More thoughts to come later.

PM- 3 miles in 23:28 (7:49 pace).  This is a statistically significant improvement in pace over double the distance.  What made the difference?  It was the adrenal glandular (stimulant).  It made me feel jittery and angry at work today but I calmed down in time for the workout.  What to make of this?
Jury is still out but there is a chance that the new whole food C will reduce the zinc/copper sensitivity.  That would be excellent news.  Why did the adrenal glandular help?  Of course, the dream is that I am a slow oxidizer now but it could very well be more toxic metals.  I won't know until I get the hair test results.  I'm predicting a mixed pattern with slow thyroid and mild fast adrenals.
Grade:C/2 credit/distance=5.5

12/19- Gold's 4 in 30:57 (7:44 pace).  Even pace (15:26-15:31) but a very mediocre performance overall and only marginally better than yesterday.  Formula was the same with the exception of ADHS(modulator) instead of the adrenal glandular.  Tomorrow, I'm going to run before I take the liver pill.  Within 33 miles of matching last year's total.
Grade:C+/1 credit/distance=4.5

12/20- AM.  FAILURE!  1 mile in 10:00.  I believe that Calcium was the culprit.  I can't wait until the end of the year when I can quit the liver pill.  I believe my tissue potassium has tanked.

PM- Garbage 2 miler on the 'mill and my time is down to 18:44 (9:22 pace).  30 miles to go.
Grade:F/1 credit/distance=3.0

12/21- AM- Easy 6 at a pace over 10:00.
PM- Tacked on 2 more also at garbage pace.  22 to go.
Grade:E/2 credit/distance=8.0

Weekly summary:
I'm sticking with the liver pill even though it is likely tanking my adrenals in hopes that I will no longer have to take it in 2015.
Distance=25.0/ GPA= 1.00
YTD: 1,732 miles.  Record: 22-27 with a 2.62 GPA

Thursday, December 11, 2014

Zinc/copper panel test #5

This test underscores the importance of regular testing.  It cost me $139 but it was worth every penny and MAYBE some day soon, I won't need to test so often.  The plan of alternating Thym-Adren with the liver pill will NOT work long-term.  Here are the raw numbers:

Ceruloplasmin- 21.1 (PR).  1st time I've posted a score above 20.
Copper-74
Zinc-68
Bound copper- 63.3 (21.1*3)
Unbound copper-10.7 (74-63.3)
Unbound Cu percentage- 10.7/74= 14%
Zinc/copper ratio= 68/74= 0.92

Ceruloplasmin-  This is a rise of 1.2 points in the last 5 weeks although I had only taken the liver pill for less than 2 of those weeks.  I said that I would be pleased with anything north of 20 and I got it.  As recently as late September, it was only an 18.2 so it's up by 2.9 points even though during that time, I took the liver pill for a grand total of less than 4 weeks.  That is still sub-optimal however.  It needs to be at least 25.  This is especially important as I clear the unbound copper.  Even if all of the unbound copper is gone, the total can drop no lower than 75 and if it drops to 5 units, my total copper will be at 80, which is the low end of the healthy range.

Total copper- This was a big surprise.  Total copper fell from 85 units (healthy) to 74, which is low which means that while bound copper rose by 3.6 units, unbound copper dropped by a staggering 14.7 units.  What to make of it?  I credit the glutathione, which is a much stronger detoxifier than taurine and too strong to be taken without the liver pill.  The optimal range of unbound copper is 5-15 units or 5-20% so as of today, I AM NO LONGER COPPER TOXIC!!  Still, I remain 6 units below the optimal.  As posted above, all I need to do is get the ceruloplasmin up and I've got it.

Zinc-  This is the source of the recent suckage and a reason to vent not just about my situation but the millions of people who are within the lab's reference range but feel terrible.  The reference range is 56-134 but the optimal range is 90-120.  I am 22 units below it.  I believe the liver pill, which has been great for building ceruloplasmin, has depleted my system of zinc.  I was 113 as recently as September 30 of this year and have lost a mind-boggling 45 units in just 9 weeks. No wonder I've been strugg-a-ling so much!   Now on to the rant:

A patient could come back with lab values of 60 in zinc and 140 in copper with a ceruloplasmin of 20 and be told that they are normal.  That would mean that 80/140 units are unbound (15+ is toxic) and a zinc/copper ratio of 0.43 (healthy is 1.0-1.3).  That's right, it's possible for a patient to be "normal" with a ratio less than half of ideal. Mine is 0.92, which is low but not terrible.  It's better for both zinc and copper to be low than have one healthy and one deficient.  Consider the following analogy:
A healthy weight for a 6 ft tall man is about 160-180 pounds.  Does that mean that a 350 pounder is "normal"? Why not?  He's less than twice the upper end of the optimal range. The "reference range" for height and weight would probably be 5 ft. 4"- 6 ft. 6" with a weight "reference range" of 120-320 lbs.  Can you imagine telling a man who is 5 ft. 4" and 320 lbs or someone else who is 6 ft. 6" and 120 lbs that they are "normal" in terms of body composition?  People with severe chemical imbalances are just as sick on the inside as an obese or anorexic person appears on the outside but often look healthy.  I hear it all the time.  "You have such a nice build. OR You look fast.  I'd never believe that you were sick."  That's why I call an MD a "mineral denialist."

Plan:
Thym-Adren-  This will raise my zinc and take care of any deficiency that I have and do so quickly but especially if I remain on the taurine, the copper will continue to fall and ceruloplasmin will remain flat.  In other words, I'll always be copper deficient.  Not so good.

Liver Beef- Will raise both my copper and ceruloplasmin but exacerbate the zinc deficiency to extreme levels.

In other words, my system will reject the Thym-Adren because of copper issues and reject the Liver Beef because of zinc issues.  No win situation right?  Wrong.   I'm going with 15 mg of zinc in addition to my liver glandular.  MAYBE that will solve it.  Again, ceruloplasmin will rise almost a full unit per week on the liver.  Within 5 weeks, it ought to be very close to the magic number of 25 units.  From there, all I have to do is maintain.

I've ordered a hair test but may not know the results until after the end of the year.  I'm not worried about my adrenals going haywire without the Thym-Adren.  The liver pill contains Vitamin A, copper and choline, which are all good for fast oxidizers.  There's got to be a reason why my system rejected Thym-Adren + liver this time around but did not last round.  COULD IT BE THAT MY ADRENALS ARE NORMALIZING?  I'll know soon enough.  I'm not getting my hopes up too high but there could be a light at the end of the tunnel.  These past 2 years have been horrible overall and have sucked too!

Monday, December 8, 2014

Training 12/8-12/14 (possible race)

12/8 AM- 2 mile quickie in 15:40 with a steady 7:50 pace.  I'm not complaining about another improvement of more than 1:00/mile literally overnight.  Went with no Thym-Adren and just 1 liver pill with glutathione.  I did take 1 serving of Cal/Mag.  I expect to run 3-4 this evening at a similar pace, maybe slightly faster.

PM- Easy 4 in 30:49 (7:42 pace).  Double the distance from this morning at a slightly faster pace but I still don't feel good about this one.  It should have been better considering that I've been off Thym-Adren for 36 hours.  I may have to up my liver dosage, which would be fine with me.  I KNOW that my ceruloplasmin will rise as a result of that.  Speaking of which, the testing will be done tomorrow and I will get the results by the end of the week.  Cp had BETTER be on the north side of 20 especially since I've been on the liver for 5 days.  I really don't care if my unbound copper is high.  I know I can bring that down.  I will try again to quit sugar tomorrow.
Grade:C+/1 credit/distance=6.0

12/9- Unplanned rest day.  Took a 2nd liver pill and began feeling better then got greedy and took a 3rd, which was a disaster.  Did not even attempt a workout.  I was sugar free today and got tested.  I really do enjoy getting stuck with a needle but if the Cp is close to 25, I may not need to do it much longer.

12/10- VERY POOR!  3 miles in 25:21 (8:27 pace) and needed to rally at the end for a sub-8:30 overall.  Faded badly at the end too.  Splits were 12:20-13:01.  Cut the liver pills from 3 to 2 and it wasn't enough.  That does it.  I'm going back to the Thym-Adren no matter what the lab results.
Grade:D/1 credit/distance=3.0

12/11- AM Back on the Thym-Adren and improved significantly.  2 miles in 14:56 (7:28 pace) with splits of 7:32-7:24.  Anxiously awaiting the lab results.

PM- Lakeshore 5 in 38:32 (7:42 pace).  Not half bad for a standard issue run.  Strong negative split too.  1st half : 19:27, 2nd half: 19:05.  Took some zinc and ate a high copper protein bar.  The results are in:
Ceruloplasmin 21.1 (+1.2) but still sub-optimal
Copper- 74 (-11) low
Zinc-68 (low)
More to come in a separate post.
Grade:B/1 credit/distance=7.0

12/12- 1st day on new formula (zinc+ liver).  1 liver pill was not enough and I knew it before the workout.  Felt a lot better on 2 liver so that means that my Cp could rise even faster than I predicted.  Workout was a 3 mile tempo at Golds in a time of 19:55 (6:38 pace).  That time would be acceptable in a 5K but not a 3 mile.  This is equivalent to about 20:40 for a full 5K and a "C" grade in a race setting but it was probably my best showing overall since Tulsa.  Added a glacial cool down.
Grade:B-/2 credit/distance=4.0

12/13- Just wanted a non-horrible MLR and I got it today.  Run with the slow gnomes, who are not arrogant and are a friendlier group but often talk about things I don't care about.  Did the Trak Shak 8 plus the Dexter loop for a total of 10 miles in a time of 78:45 (7:52 pace).  First double digit run since Tulsa and I've hit 30 on the week for the first time in a while.  I was hoping to do a little better today but I'll take it.  I got slightly worse after taking a morning Cal/Mag.  Hmm.  I believe it's the Cal, not the Mag that is the issue.  Maybe a 500/750 combo, which suggests that my tissue potassium may be normalizing.
Grade:C+/2 credit/distance=10.0

12/14- Gold's 5 in a solid time of 36:50 (7:22 pace).  Better but I still feel "off."  The only difference in the formula was cutting the Cal from 750 to 500.  The zinc/copper balance is still not right.  15 mg zinc with 1 liver pill favors zinc too much.  Adding a 2nd liver pill seems to favor copper too much.  Tomorrow, I'm going with 30 mg zinc and 3 liver pills, which is roughly a 10:1 ratio.  Again, it is RIDICULOUS that 1 pill makes that much difference.  I'm not aware of anything for sensitivity to zinc/copper but the Cal/Mag is still okay.
Grade:B/1 credit/distance=5.0

Weekly summary:
I've clinched another losing season.  Bring on 2015.
Distance=35.0/ GPA= 19.3/8= 2.41
YTD= 1,707 miles.  Record: 22-26 with a 2.66

Monday, December 1, 2014

Zinc and copper sensitivity

As of now, it appears that I will have to rotate 3 key treatments:
1)      Thym-Adren (20:1 Zn/Cu ratio)
2)      ADHS (10:1 Zn/Cu ratio)
3)      Liver glandular (unknown ratio but favors copper)

Here’s how the cycle goes:
Start out on Thym-Adren, which does have a small amount of defatted liver tissue and may support a slight rise in ceruloplasmin.  Unbound copper and total copper will fall especially if I take taurine.  I posted earlier that a Cp value around 20 is acceptable but I no longer believe that.  A Cp value of 20 means that only 60 units of copper are bound (20*3) so as the unbound copper falls, the total copper will slip below the healthy range (80-100).  Indeed I have had symptoms of deficiency when my total copper falls under 80.  Ideally, Cp should be no less than 25 (75 units of bound copper) and Thym-Adren won’t get me there.

I made a critical error in supposing that I could skip the ADHS and go directly to the liver glandular. By the time I realized it, I was already on the road with the key pill back home and endured a whole week of feeble attempts to run.  Apparently, my Zn/Cu ratio must be very high (at least above 1.3) before my system can accept the liver glandular.  It’s too bad that I need the ADHS because I don’t see its purpose.  It’s less effective in fighting fast oxidation; it slows the process but does not prevent excess Zn/Cu.  Lastly, its effect on ceruloplasmin is neutral at best as it contains no glandular material.  However, it will allow me to function at a high level for a couple weeks before I can tolerate the liver glandular.
Things get even more complicated when it comes to the liver glandular.  Taurine is not strong enough.  I need glutathione to tolerate it but cannot tolerate glutathione when I am off the liver glandular.  Also, I need low dose Thym-Adren, not ADHS when on it.  The end result is that it will raise both the bound and unbound copper very quickly and within 2 weeks, I’ll be forced back on the Thym-Adren and the cycle repeats itself.
Note:  I absolutely CANNOT take zinc or copper alone to balance the ratio! 

Possible solution:
This extreme sensitivity to zinc and copper is ridiculous.  Taurine has been great for Cal/Mag issues but has done little for the zinc/copper.  The only other option that I can think of is another sulfur containing amino acid called cysteine, which is recommended by Dr. Wilson.  Vitamin C worked well before the detox because my copper had been too high.  It is no longer good for me because it lowers both bound and unbound copper thus contributing to my deficiency.    I know that glutathione and taurine cannot be taken together.  What about taurine and cysteine?  I won’t know until I try.  Will cysteine allow me to take Thym-Adren again?  For the LAST time, I must be extra disciplined in avoiding sugars.  I tend to cheat on my bad days figuring that since I’m already messed up, it doesn’t matter.  That’s wrong and needs to stop.
 UPDATE:  Immediate negative reaction to cysteine.  It's got to be taurine and the above rotation.
 
Prognosis:
I intend on getting tested again in about 2 weeks or just about when I go back to the liver glandular.  My ceruloplasmin was 19.9 on my last test.  If it’s on the plus side of 20 next time around or even in the high 19s, I still believe I have a chance because I know that 2 weeks on the liver glandular will pull it up to the 21s.   If it drops back to the 18 range, I’m afraid I’m doomed and 20 is as high as it can go.  I’ve not had a hair test in 5 months and plan to send that in before the end of the year as well.  My last hair test looked horrible because I was eliminating cadmium.  It should look better now.  How much?  I don’t know.

Training 12/1-12/7

12/1- AM.  2 miles in 15:40 (7:50 pace) with splits of 7:48-7:52.  Went with all ADHS.  Improving.

PM- Gold's 4 in 30:52 (7:43 pace) with perfect splits of 15:26 each.  That's still weak but I get a decent grade because of the massive improvement over yesterday.  Took some cysteine and got an immediate negative reaction so that's a NO.  Also, it did NOT help me tolerate Thym-Adren.  That stuff is poison until I take the liver pills.
Grade:B/1 credit/distance=6.0

12/2- Planned rest day.  I feel rotten today but that's to be expected.  I had to try the cysteine and it didn't work.  It should clear by tomorrow morning.

PM- 2 mile junk run on Wisteria and it sucked but I am 2 miles closer to 1,800 on the year.  No more freebies.
Grade:None/0 credit/distance=2.0

12/3- Gold's 4 in 29:21 (7:20 pace).  Fastest pace in more than 2 weeks.  Continued improvement.  I'm going with the ADHS until it stops working (which it will) but at the first sign of trouble, I'm switching to the liver glandular.
Grade:B+/1 credit/distance=4.0

12/4- Sudden shift!  Felt terrible all morning and I knew that I needed to switch to the liver glandular.  Did an easy 5 on Lakeshore and finished in 39:17 (7:51 pace).  Rather pedestrian overall but it was a nice progression from an 8:08 down to a 7:32.  I'm actually fairly upbeat about this development.  There will be sudden shifts and if it happens on race day, it's just bad luck.  I hope I can take pre-emptive action to prevent a disaster on a goal race.  The ADHS serves no real purpose except to keep me afloat until I can tolerate the liver pill.  Now, I know that my ceruloplasmin will rise.  I'll get tested next week.
Grade:B-/1 credit/distance=5.0

12/5- Weak tempo.  3 miles in 20:30 (6:50 pace) plus a warm and cool. Even pace (10:16-10:14).  It was good to see a sub-7 pace again.  It may take a couple days to reach equilibrium on the liver pill but that's okay.  Grading is still lenient but I need a good weekend and cannot afford to lose again.  In a hollow victory, I have clinched a 2.50 GPA on the year, which is better than last year.
Grade:C+/2 credit/distance=4.0

12/6- Gold's 4 in 30:00 (7:30 pace) plus a mile cool.  Felt very sluggish and was fading at the end.  Splits were 14:47-15:13 but a 5th mile would have been ugly.  I believe a high copper protein bar to be the culprit.  Need an "A" to win and it's not looking good.  Package from my supplement company arrived and it's the wrong product!  That means I may run out before the new one arrives and will have to endure another rough couple days.  SUCKS!
Grade:B-/1 credit/distance=5.0

12/7- AM-This is the death-knell for my year-end goals.  1 Mile on Wisteria in 9:44.  The culprit was not the high copper protein bar.  It is the Thym-Adren.  The last time that I was on the liver glandular, I started on 6 Thym-Adren and went down to 3 then was back to 6 when I went off it.  I have no idea what to make of this but I'll soon find out with testing next week.  I may attempt to run again in the afternoon but don't expect much improvement.

PM- Learned that my liver glandular does indeed contain 2 ingredients (choline and Vitamin A) that DO slow the oxidation rate, which makes me feel a little better.  When I get my HTMA and copper panel results, I'll have a good idea of how this will play out.  I did run again on Wisteria and got the expected marginal improvement.  2 miles in 17:48 (8:54 pace) but I managed to run the upside slightly faster than the down side.
Grade:F+/2 credit/distance=3.0

Weekly summary:
OUCH.  3rd consecutive BAD loss.  I'm guaranteed a non-winning record and a GPA below 2.75.  I'll still keep trying and shoot for .500 and a 2.70 with 1800 miles.  I already clinched more wins and a higher GPA than last year and need just 82 more miles in 3+ weeks
Distance=29.0/ GPA= 16.9/8= 2.11
YTD: 1,672 miles.  Record: 22-25 with a 2.66 GPA

Wednesday, November 26, 2014

Route 66 Half RR

Training:
  I had a terrific week 2 weeks ago and was primed for a strong effort but then beginning on Monday of race week, I crashed due to a zinc/copper imbalance.  I went aggressive with the liver glandular, which proved to be a bad call.  I never did get back on track all week and actually considered bailing.  I figured since I already paid for both the race and had a non-refundable hotel, I would go and give it a shot even though I knew my chance of a good time was almost zero.  All I had to do was finish and it would count as state #21.

Trip:
It's about a 10 hour drive from Birmingham to Tulsa, which is about as far as I will go via car.  It was not a bad trip if you split it up evenly over 2 days.  I left work 2 hours early and stopped in eastern Arkansas and actually saw a guy that I know from Birmingham at a gas station.  The 2nd day was a little messy as it started raining hard when I neared the Oklahoma border.  Fortunately, it stopped once I got to Tulsa and the weather would not be much of an issue on race morning.

Course and weather:
Temps were steady in the mid-upper 50s with mostly cloudy skies and winds of 15 mph so no real complaints there.  I was never uncomfortable with a tech shirt and shorts.  The course was gently-moderately rolling with some flat areas mostly from Miles 6-9 before a tough stretch in Mile 12.  It covered mostly residential areas with a few parks and a small section down by the river before heading back to town for the finish It could be a PR course but was not blazing fast.

Race:
I awoke on race morning feeling lousy but I would still give it a try.  Extra glutathione seemed to help a bit but Vitamin C made little difference.  I arrived in plenty of time but there was a mile long line for port-a-johns so I ducked into a nearby hotel but would have little time to warm up.  No big deal.  I did not want to waste the little energy that I had.  I predicted that I would crash within 4-5 miles and slow jog or even walk-jog to the finish.

The gun went off and it was rolling from the get go.  After a slow start, I began feeling not as horrible around a half mile in and managed to increase my pace.  Mile 2 was mostly downhill and would be my fastest mile of the race but as expected, I began fading shortly thereafter.
7:07- 7:07 not so bad
7:04- 14:11 not so bad
7:16- 21:27 slipping
7:28- 28:55 meltdown is coming

I fully expected that the meltdown would come within another mile or two and my pace continued to slip by 10-15 seconds per mile but surprisingly I was able to hold it there and figured that I might manage a hollow victory with a sub-1:40.  On a flat section just after the halfway point, I made an effort to pick up the pace and found a surprising resurgence.  I did my best for the remainder of the race and though it wasn't pretty, it was a boost in morale knowing that I would finish with a non-horrible time.
7:44- 36:39 8 miles of pain to go
7:40- 44:19 holding on.
7:42- 52:01 flat section
7:22- 59:23- resurgence

I would pass several runners over the next 2 miles and a sub-1:40 was all but locked up.  In Mile 10, I took a gel after a tough uphill and though my energy remained similar, my groin began to tighten up and I had to slow down a bit.  We hit some nice downhill, which led us to a nice section along the river.  It would be a tough finish back into town but I held my position and even passed a few runners on my way to a solid finish.  According to the results, I gained 21 places after the 10K mark and managed a slight negative split for only the 4th or 5th time in a half marathon.  My watch time at the finish line was 1:37:42 (7:28 pace).  A mediocre performance but better than I expected on race morning.
7:17- 66:40 passing runners
7:40- 74:20 water and gel stop
7:28- 81:48 riverside
7:35- 89:23- holding on uphill
7:19- 96:42- solid finish
1:00- 1:37:42- last .16.

Final thought:
I've gone numb.  It seems that I never go into a race expecting a PR or even to run well. This was nearly 10% off my PR and close to the lower limit of "respectable."  With 21 states in and only 4 to go, I might as well finish the Half 2 Run challenge but if this doesn't turn around next year, I'm sticking to local races that do not sell out.  If you need Oklahoma, OKC is probably a better choice because there is more to do in that city.  In addition to the lack of port-a-johns, I was mistakenly assigned to the slowest corral at the expo.  Fortunately, I was allowed to move up without a word from the volunteer.   This one fit my schedule because of the Thanksgiving holiday and gave me an excuse to take the whole week off. I did meet a super nice woman from OK on my way back to my car and we talked for 5-10 minutes. She smiled the whole time and I got a sweaty hug too.

Trip home:
I stopped in Little Rock (4 hrs from Tulsa) to break up the trip.  It was a pleasant 60 degree sunny day and I enjoyed my tour of the city.  I saw the Clinton presidential library, which I enjoyed even though I am politically conservative.  I also saw the Old State House (ARK history museum) and state capitol building and did a junk run along the Arkansas river.  This was my favorite day of the trip.
Official result: AG 17/204- 92nd percentile, which says more about the overall weakness of the field than my performance.

Monday, November 24, 2014

Training 11/24-11/30

11/24- Spent the day in Little Rock to break up the trip home.  Did a 3 mile recovery jog on a bike trail along the Arkansas river.  Felt terrible again but on the day after a half race, I won't give myself less than a "C."  For the record, my time was 25:24 (8:28 pace) and I did loosen up a bit and turned in a negative split (13:00-12:24).  Tomorrow, I'm back off the liver glandular.
Grade:C/1 credit/distance=3.0

11/25- Planned rest day.  Travel.

11/26- AWFUL!  3 miles in 28:09 (9:23 pace).  Liver pills should be out of my system by now.  Went with 6 Thym-Adren and needless to say, it was not the answer.  I'm cutting it to 3 tomorrow and probably need ADHS, which I won't be able to take until I get home.
Grade:D-/1 credit/distance=3.0

11/27- WORSE.  1 mile in 9:12.  I'm shutting it down until I get back to Birmingham on Sunday.
Grade:F/1 credit/distance=1.0

11/28- Did not take any pills and feel about the same as yesterday.  Unplanned rest day.
Grade:F/1 credit/distance=0

11/29- Travel day.  Flight back to Little Rock and I plan to drive halfway back to Birmingham that night so I aim to be in Tupelo with a short 3 hour drive to go.

11/30- I was getting worse by the day and was barely able to drive home safely this morning.  Got home and popped some ADHS and saw some modest improvement.  3 miles on Wisteria in a blazing fast 27:28 (9:09 pace).  Modest improvement over the pathetic attempt 3 days earlier and I should be up for a standard issue run by tomorrow.
Grade:D/1 credit/distance=3.0

Weekly summary:
I can't take a mulligan on this week because I already used it over the summer.  As it stands now, it's still possible to make my year end goals but I'll need to ace everything for the remainder of the year.  Worst non-injury week on record.
Distance= 10.0/ GPA= 4.7/5= 0.94
YTD: 1,643 miles.  Record: 22-24 with a 2.67 GPA.

Monday, November 17, 2014

Training 11/17-11/23 (race week)

11/17- BAD!  I saw within just a couple laps that it wasn't my best day.  I normally rest on Mondays in race weeks so I bagged it and just slow jogged a mile.  This will count as a rest day.  Too much taurine is not good for me and that is a concern.  I could try cysteine but don't want to do it too close to race day. The Cal/Mag needs to be even and I hope to get by on 625 of each.
Grade:None/0 credit/distance=1.0



11/18- Poor effort.  Finished 3 miles in 23:51 (7:57 pace) plus a cool.  Started around 7:30 pace then faded to the 8:20 range.  Still too much taurine in my system.  It has yet to fully clear.  I am officially concerned now but I'm not going to panic just yet.  If I am not a lot better tomorrow, I am in trouble.  Took 2,000 last night but only 500 tonight.
Grade:C-/1 credit/distance=4.0



11/19- FAILURE!  1 mile in 8:49.  I've got 2 days to turn this around or I am OUT for Tulsa.  First try will be to lay off taurine completely.  Again, that's the same stuff that worked like magic just a week ago.  WHAT THE ____!
Grade:F/1 credit/distance=1.0



11/20- RELIEF!  It wasn't the taurine after all.  It was the Zn/Cu ratio.  I need to go back to the liver glandular but will have probably need low dose Thym-Adren + glutathione instead of taurine.  Too much upheaval so close to race day.  The plan for Tulsa is ADHS and that's what I took today.  3 miles in 22:25 (7:28 pace) with a negative split.  Tried 1 liver pill and it didn't work.

PM- Apparently, the liver pill didn't hurt me after all.  I'm still a little gun shy about it so close to the race.  I'll be okay on ADHS and am still 60 hours away.  It was another 3 miler and my time is down to 20:55 (6:58 pace).  Splits were 7:02-7:01-6:52.  I hope to see further improvement tomorrow.  As I predicted, it will be a pattern of 2 weeks on the liver glandular and 2 weeks off. When the Thym-Adren trends down, it's time to switch up. Weather shows a chance of rain on race day but the worst of it will come through the day before.  At worst, it will be run in light rain with comfortable temps.
Grade:B+/2 credit/distance=6.0


11/21- Just a slow jog.  Untimed mile.  Did not feel well.  I'm going with the radical upheaval.  Back to glutathione+ liver + low dose Thym-Adren.  That's my only chance at a decent time.  Spent night in eastern Arkansas.
Grade:P/0 credit/distance=1.0


11/22- Arrived in Tulsa. Just did some strides in the hotel.  The 'mill here is acting funky and seems to stop for a split second every so often so I just hopped off after a quarter mile.  I do not have a good feeling about this one at all.
Distance=1.0

11/23- Survived.  Just wanted a "non-horrible" performance and I got it.  Felt awful for most of the race but managed a finish in 1:37:42 unofficially (7:28 pace).  The zinc/copper balance is out of whack and the liver glandular is not the answer.
Grade:C/4 credits/distance=14.0

Weekly summary:
OUCH!  No good days at all and only race day and Thursday were even respectable.  I need to win 4 of 5 to end the year to make my goal of a winning record.
Distance= 28.0/ GPA= 16.3/8= 2.04
YTD: 1,633 miles.  Record: 22-23 with a 2.71 GPA.

Monday, November 10, 2014

Training 11/10-11/16

11/10- Gold's 5 in 37:25 (7:29 pace).  Modest improvement over yesterday but still clearly off.  This will do okay for a standard issue run but I could not even attempt a quality session.  Took 6 Thym-Adren + Cal/Mag with no taurine.  Thym-Adren must be cut.  If I reduce it to 3-4, will I be able to take taurine again?  What would happen if I went with ADHS?  Questions never end.
Grade:B/1 credit/distance=5.0

11/11- Veteran's Day.  I had the day off work so I took advantage by doing a daylight run just before noon in nice weather conditions.  I did an aggressive cut from 6 pills down to 3 pills and it left me feeling slightly over-stimulated.  It seems like 4 Thym-Adren is the magic number at least for now.  Workout was still good.  10 miles in 71:27 (7:09 pace) and I had something left at the end.  Fastest mile of the day was #10 at 6:48.  If I'm off by 1 pill, I can handle a quality day but a race would be average at best.  If I'm 2 pills off, a standard issue is all I can do.  Still unsure about the taurine but am hoping that I can take it.  Added a mile cool in honor of Veterans.
Grade:A-/2 credit/distance=11.0

11/12- Weather has turned cold as it often does after Veteran's Day.  I hope we'll get some days sunny and in the 60s in early December.  Went with 4 Thym-Adren and no taurine and it was NOT the answer.
AM- Lakeshore 5 with the Gnomes in 38:30 (7:42 pace).  Able to keep it pretty even but each mile passed with increasing strain, which is not what's supposed to happen at this pace
Grade:C+/1 credit/distance=5.5

PM- Popped some taurine and got better immediately.  Gold's 5K in 19:55 (6:24 pace) with splits of 6:16-6:27-6:32-40.  On the right track now but I still didn't feel fully dialed in.  When on taurine, I may find that 3 in the optimal dose of Thym-Adren.
Grade:B+/2 credit/distance=3.5

11/13- Went with 3 Thym-Adren + taurine and it was the right formula.  I was really dialed in and it felt great.  6 miles in 43:23 (7:14 pace).  Legs were a bit sore from the last 2 days of workouts but the engine was very strong.  Another 20 miles at this pace on fresh legs does not seem insurmountable today.
Grade:A/1 credit/distance=6.0

11/14- Planned rest day.  Legs are sore but I'm sure I would have been up for a standard issue run.  Need to save it for a long run tomorrow.

11/15- Slept in so I could run when it's sunny and 45 instead of dark and 25.  Trak Shak 7 and 9er in 2:01:11 (7:34 pace).  Splits varied considerably depending on the terrain but I kept every Mile below 8 and my fastest of the day was #16 in a strong 7:09.  1st half in 60:20, 2nd half in 60:51.  Slightly sluggish but it was probably delayed onset soreness from the week's workouts.  Barring an "F" tomorrow, I'm going to win for the 4th time in 5 weeks.
Grade:B+/2 credit/distance=16.0

11/16- Resolute group run and I took off on my own.  I could not believe how fresh I felt after yesterday.  I was doing sub-7 in the first half going mostly downhill.  The course heated up in the 2nd half but the pace remained strong.  Finished 5 miles in 35:21 (7:04 pace).  VERY GOOD.
Grade:A/1 credit/distance=5.0

Weekly summary:
Win #22 on the year.  I'm ready for Tulsa and if I can keep the formula level, I can expect a good time.  In theory, this formula should both get be to balance and eliminate the toxic copper.  This is my highest distance recorded this year as well.  I have sub-3 talent if I am balanced.
Distance= 52.0/ GPA= 33.9/10= 3.39
YTD: 1,605.  Record: 22-22 with a 2.73 GPA.