"I'm not as good as i once was, but I am as good once as i ever was."
We just finished the St Jude Nashville country music half marathon are sitting here listening to live jams. Wendy got 2:19 and I got 2:23; which was a little above our goals as usual.
I trained harder for this half then my last one (my third), minus my injuries logging around 6-15 miles a week. Wendy was logging 15-25 miles a week.
Injuries to my left shin muscle sheath was my most serious injury shutting me down for 1.5 weeks on restrictive running and lower back flares resulting in 3-5 days of limited training. A Fall on my knee also left me in 5 days of limited training. I used a roller, compression and stretches to reduce the impact.
For supplements I took: milk thistle and licorice in high doses up until race to detox and Increase lung function. I also added in nitric oxide to lower oxygen demands and quit the cycle one week before race day to keep a lower blood pressure while training harder. Creatinine intake was up to make oxygen use in my leg muscles more effective and to hold water. Supplements that i also used for this training session were: birch bark, banaba, multivitamin, extra zinc, magnesium, selenium, flax oil, dhea, a few added amino acids and l-dopa (velvet bean source), birch bark for strength and I finished a armitose inhibitor along with a synthetic bear bile acid (tudca) cycle(s), in early April.
I went to gym for light rep cross training 1-2 times per week.
From a baseline in march to week of race day my lung function increased in correlation to my increased mileage. Peak expiratory rate was up 30 liters/m. My fev1 was up from 90% to 100% and my forced vital capacity was up from 80% to 85%.
My main diet stayed the same: on heavy gym/run days I kept easily converted starches on a medium intake... otherwise it was mostly complex foods such as: vegetables, vegetable juice, whole grain wraps, and rich protein sources like: eggs, milk, lean meats, nuts and fish for recovery and overall diet. Vitamin and protein fortified whole grain cereal was also included among other things.
For shoes I used:
Men's Running - New Balance 870v3
A stable running shoe no longer has to be a heavy running shoe. The New Balance 870v3 reigns at the lighter side of stability, with the synthetic and TPU upper offering a light, breathable, comfortable fit, and the extended ABZORB® crash pad, the blown rubber forefoot and the REVlite® midsole—featuring an 8mm offset—bringing the stability and comfort when the rubber hits the road. Keep things light with the 870v3.
TYPE:Stability
WEIGHT:279 grams (9.8 oz)
Features:
8mm drop: due to variances created during the development and manufacturing processes, all references to 8mm drop are approximate
ABZORB® Crash Pad allows enhanced motion control and stability within the heel
Blown rubber outsole
No-sew material application
REVlite midsole foam
Synthetic/TPU upper
For inserts:
Aetrex L405
Designed specifically for comfort, support and weight redistribution in athletic, walking and comfort footwear. These tri-density orthotics feature a Pro-Shox® top cover for superior cushioning and shock absorption. Pro-Shox’s high-tech polyester fibers wick moisture away from the foot and provide a cool, friction free surface to prevent blisters and other foot problems.
Rearfoot Cupped - Cushions and stabilizes rearfoot.
Recommended for medium and high arch feet.
Forefoot Supported - Metatarsal support comforts ball-of-foot & redistributes weight from metatarsal area.
Its off to train for another St Jude run that's in August. Happy running! :)
