Kick the 5 hr energy habit ... a few days later

Well gotta say it's been interesting so far ... I haven't had one since Sunday morning.  I was doing fine yesterday but been wanting to get one all day today.  I have fell sick yesterday, and today I feel just off with muscle aches, headaches, all kind of aches, like not my usual me.  Been drinking white tea in the morning and in the afternoon but it's just not the same.  I have a nagging headache since yesterday and an unsasiable craving for fig Newmans cookies ... Or better said a worst craving than usual for the cookie.  I am at the point I wish I didn't post anything about quitting so that I wouldn't have to be held accountable for quitting, and just have my shot.  Well since I have been thinking about the shot all day I have not gotten anything done.  I got home and just sat in the coach reading up some more about the pro's and con's of the little red devil bottle.  One a day doesn't really seem that bad lol.  I could go work out but even working out isn't really appealing to me right now.  I guess that's what being stress-free must feel like, I don't have a need to work out to relieve non-existent stress ... This sucks!

Kicking the Habit Day 2

092112 1545 – well its really hitting me now including headache back right of the head, fatigue … bloated.   Doesn’t feel like the tea had any effect.  I fought back with Fig Newmans … good thing I can afford the 600 calories!  Not sure what's going on there.

09212 1501 – having a Pomegranate white tea after cooling it off with ice, with KIND bar and greek yogurt.

092112 1358 – Coup de barre but I had quite an heavy lunch (pasta shells in cheddar sauce) so that may contribute more to the fatigue than the lack of the 5hr energy shot.  I had a half shot when I woke up this morning and haven’t really felt the need for more so far today.  As a matter of fact I seemed to feel much better than yesterday.

092012 1614 – Still sluggish but a little less.  My fruit salad gave me a boost in the afternoon but back down again now.

092012 1220 – coup de barre after a hefty salad.   The jitters and headache have passed.

Kick the 5 hour energy habit!

We all have vice an habits, it's part of being human.  Mine as this time in my life is the 5hr energy shots.  I like the kick they give me, plain and simple and without any apologies.  They contain sucralose and are an expensive in a time of tightening budget.  So ... i have been force to stop denial that I have that little problem, look at the issue with an open mind and really decide if I want to continue buying 2-3 of these a day or make better choices for myself.  So today I decided I will kick the habit.  I should be sharing my experience about the Air Force marathon but in a way this is more personal to me than the last race.  I have an addictive personality and have struggled with addictions in the past so this is actually an humbling article than I am writing.  And more personal I guess.  But also this blog gives an outlet not only to share in my successes but also my weakness.

Today I concocted a tea/juice drink and these are my notes.  What I learned from my past struggles is that you don't really leave the addiction behind.  But very often you leave it behind by replacing a negative addiction with a positive.  For me I left a negative behind by focusing on exercising very successfully before.  Here, I am thinking the same methodology could work.  Replace my 5hr energy shots with a homemade concoction that will fill the need I fill with the 5hr energies yet I control the ingredients thus it's a better option.  Of course there is always the possibility these shots don't fulfill any needs at all but psychological.  I started doing them many years ago while my nutrition was real bad.  I took a peak at the energy blend and at first look everything in it I get via Shakeology or my balanced diet.  Do I really need these shots then today or is it just a fabrication in my head I need them?  Interesting questions.  I drank some tea for the caffeine input and now I got the jitters and need to pee so whatever I drank, was way too much.  Also I have somewhat a headache all the sudden.  Jonsing lol

here are my notes for the day:

9/20/12 – First attempt to design caffeine drink to replace my 5hr energy habit.  Today’s concoction:

Black tea, 12 OZ; Ocean Spray Cran-pomegranate 8.5 OZ; Organic sugar, 2 tea spoons.  Notes - Some sugar not dissolved (collects at bottom).  I feel the caffeine jolt.  I miss something “sweet” in the taste though and I have a though that something acidic (orange juice or lemon juice) would blend nice.  Experimenting with this concoction in a separate glass: 2 OZ of the mix, drop of lemon.  It’s more zesty and seem closer to 5hr energy taste, albeit less” in ur face”.

To design a good substitute I also need to understand better their “energy blend”.  Link to the official ingredient description:

http://www.5hourenergy.com/ingredients.asp#phenyl

Some thoughts  just reading this.  What I need to figure out is, is it the blend that works for me or is it just in my head?  If the blend it is then how can I substitute what works in my diet or drink  without needing to drink the 5hr energies as well?

Vitamins

Well really I know I am getting the vitamins I need from Shakeology.  B12 supposed to promote energy I think but I know I have taken B12 supplements before and I felt no different.

Energy Blend

Citicoline

Citicoline is a water-soluble compound essential for the synthesis of phosphatidyl choline, a constituent of brain tissue. Citicoline plays a role in neurotransmission and can help support brain function.*
Compound as in chemical?  Where does it naturally occur?
Looks like enhanced brain function.

Tyrosine

An amino acid that transmits nerve impulses to the brain. It is present in meat, dairy, fish and grains.
Looks like enhanced brain function.

Phenylalanine

An essential amino acid that enhances alertness* It’s found in dairy products, avocados, legumes, nuts, leafy vegetables, whole grains, poultry and fish.
Click here to read more about phenylalanine.
Looks like enhances “alertness, but with a balanced diet and Shakeology don’t I get what I need already?

Taurine

A naturally occurring chemical substance present in meat, fish and dairy products. Adult humans have high concentrations of Taurine in white blood cells, skeletal muscles, the heart and central nervous system. It plays a role in digestion, and is used to process potassium, calcium and sodium in the body, as well as maintain the integrity of cell membranes.*
Mm … so maybe if it helps digest it reduces the energy drain during digested diverting energy back to being more “alert’?

Malic Acid

The body synthesizes Malic Acid during the process of converting carbohydrates to energy. The main food source of Malic Acid are fruits, especially apples, which contain the highest concentrations.
Mmm love apples, I eat one almost everyday.  I noticed fresh fruits in the afternoon seem to boost my energy level.  As a matter of fact I notice when I drink the 5hr energy in combination with fruit the effect seems enhanced.

Glucuronolactone

A natural metabolite found in the human body. It is produced by the metabolization of glucose in the liver. It has been shown to reduce sleepiness*.

Caffeine

Provides a boost of energy and feeling of heightened alertness.* Original 5-hour ENERGY^® contains caffeine comparable to a cup of the leading premium coffee. Extra Strength 5-hour ENERGY^® contains caffeine comparable to 12 ounces of the leading premium coffee. Decaf 5-hour ENERGY^® contains about as much caffeine as a half cup of decaffeinated coffee.

Back to Mt Si

I have been away for a while, busy running and all, but I want to take an opportunity of downtime to write about my run today.  My go-in plan was to hit a couple loops on Mt Si.  Easier said than done, Mt Si is 4 miles long with 3500 feet elevation gain.  I ran it before part of my Chuckanut 50k training.  Muk Bob took me and Wendy, another trail runner up to it.  I recall that run as a tough climb and a brutal downhill back to the trail head.  We ran walked to the top the first time but I had a hard time keeping up.  I felt I was holding the others back.  There was snow the last mile or so of the trail.  But once I got to the top it was an awesome feeling!

Proof I was there !

This isn't photo shop ... yep that's snow on the shoes thank you for my campons!

Wendy, Muk Bob and a random hiker on his way to the Haystack

The downhill killed my quads.  It was brutal, uncontrolled at best and all I could think off was how bad it would hurt to trip and how much fun it was.  We headed back up to the mid point of trail where it levels off a bit and turned back and called it a day.  That was Mt Si training run 4 February 2012.

Fast forward to 8 September 2012.  I am training up for my second ever 50k, which I slipped into my Quadzilla training well cause I figured with all the mileage per week I am doing why not.  Good ideam, bad idea, only time will tell I guess.  So Mt Spokane 50k has a 8,000 feet elevation gain over 31 miles.  So I have been doing some trail climbs for my trails run portion of the Quadzilla training, and felt that I have progressed enough to consider hitting Mt Si again.  That's how I ended up picking Mt Si trail for this weekend's trail run.  I figure I could baseline today's run to February's.

At the same time I read hike reports about an "old Mt Si" trail which is really Little Si, a smaller version of Mt Si at 2.2 miles long and about 1,100 feet elevation gain.  When I drove to Mt Si this morning I just ended up at Little Si and started there.  The run up was fun.  The trail very technical at times.  Although hard I managed the climb to the top relatively easily.  About a quarter mile from the summit I veered off to this lookout rock to admire the amazing view ... The lookout had a huge drop !

When I spot a drop like that in my runs I am reminded of Chuckanut's #12 ... Oh Yeah I wrote like 20 thoughs following Chuckanut 50k ... Check them out here.  Twelve definitely applied here !  Moving on ... I was heading to the trail when I noticed this little guy ... can you spot him in this picture?

He dotted towards the "ridge" then shot accross towards me.  

Stopped.  Checked me out.  I doubt he was expected food as he looks very slim ... 

Then just jumped off the rock onto this tree.  Keep in mind there is a hundred feet drop or more below him ... It was pretty amazing.  Nature is beautiful!

I made the last quarter mile quickly, rested a moment and headed back down to the trail head.  I got in the car and drove to Mt Si trailhead next.  As soon as the trail started climbing I could feel it was going to be a tough one lol ... Reality sinks in.  WTH did I come in for ... Because I started now I got to finish it ... And up to the top I went.  I pushed through at a reduced pace and smaller stride trying to conserve energy and not over extend my calves and achilles.  I monitored my heart rate up, keeping in the 160's BPM.  I was hoping for a straight run to the top but started breaking down at about 3 miles up, from there on it was run/walk lol ... Now I would run/walk such a climb in a race anyway, but for training purpose I push through most my uphill runs in order to develop my climbing stamina further.  I see that Mt Si still got some on me, so I'll have to come back and win it.  Given the fact I did Little Si first it definitely had tired me first.  My legs were heavy and I had lost the bounciness of my legs on Little Si.  When I did finally reached the summit, it was such a treat though.  I found a rock to sit on and just admire the view ... Yeah my personal couch was waiting for me up on Mt Si, in the shaddow of the Haystack ... and had a view too !

After my rest I headed back down for the downhill run.  It's a grueling downhill, even for me today.  I think they should call this trail the LegBreaker instead.  But in comparison to last time I was on it I had directional control rather than just tumbling down a trail I was scanning and placing my feet at locations I picked, bouncing off the trail's banks, obstacles and trunks.  I ran all the way down.  No stops.  My quads weren't burning although after a while I did feel quite a bit of impact back through my lower legs ... Then again that's what a 3500 feet drop over 4 miles will eventually do to you, right?  Finally back at the trail head I took this picture as i was changing shoes ... All sweat and dirt.  Mission accomplished lol

I did a few stretching and strength exercise when I got home but tonight I feel none of the inflammation that has plagued me the last few weeks.  Shins are good, ankles didn't bothered much during the run but they still feel achy and stiff when I walk.  The worst for today i think are 2 nasty knots on the outside of the leg where the ligaments attach to the calves.  I rolled my legs without much success.  However knots in my calves is nothing new so I still think that my training is improving my body's ability to recover.  

My initial plan was to do 2 loops on Mt Si.  But I didn't feel like pushing it.  I am running the Air Force Marathon next week, and although 26.2 flat miles it's still 26.2 miles!  I am going to run "kinda hard" this week instead of "hard" as I had originally planned to allow for more recovery leading into AFM.  I'll be back at Mt Si in 2 weeks prior to Mt Spokane.  Will run Mt Si first with fresh legs and once and for all own that mountain.  Mark my word lol

Wow that's a long article I wrote.  I hope you enjoy reading it, leave a comment either or on the new SBF Runs page on FaceBook at http://www.facebook.com/SbfRuns .  I created that page to allow for better interaction between you the reader and me the writer.  Also I post comments about activities, articles I read etc ... Check it out and "like it"!