Okay… well, that doesn’t sound good. 
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Before giving you the workouts and the rules, I want to make sure I emphasize that the next two weeks will be a specific challenge and done for a very important reason.
This is not meant to make you happy, this is meant to make you better.
I know sometimes life gets in the way. Things happen, stuff that might be out of your control. None of that matters. No mulligans, no do-overs, no 2nd chances for any of these. Life goes on continuously, and so does diabetes. The two need to live together side-by-side. You only get once chance for each day. Life does not give you a rewind. Each day happens only once.
Do whatever you need to do the next two weeks. Arrange your day anyway you need to. Do whatever you need to do, eat what you want, do whatever you want, and do it all however you want to do it, but these are the rules. No exceptions, no flexibility.
The next 2 weeks are BG Weeks…
Here are the rules:
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If you start above 180, you can run 1 mile and then you are finished. It is one and done.
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If you start at 161-180, you can run 2 miles and then you are done.
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If you start at 140-160, you can run 3 miles and then you are done.
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If you are under 140 at the start, you proceed with the workout as written.
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You must test at least once-per-mile. You can test more, you can test anytime you like, but you have to test at least once-per-mile. That is so you don’t say, “My BG is crappy now, I will skip the test so I don’t have to stop…”
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Once you have started, at anytime during your run, if you test and you are NOT between 60 and 140, you have to stop. The run is over.
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At the end of the workout, if your BG is between 70 and 120, you have the option to run a Free Mile (only for workouts where that option is designated).
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The Free Mile is exactly what it says, totally free to do as you wish. You can skip it, you can run it easy as a cool down, or you can run it as hard as you want
and do it as a fast finish. It is totally up to you! There is no BG penalty during the Free Mile, and it counts toward your total mileage as long as you run it. Sorry, walkies don’t count, you have to run it to count it in your total. 
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At the end of 2 weeks, if you have totaled 55 miles, BG Weeks are over.
I know all of this sucks, but I will say it again, this is meant to make you better. Nothing else.
Agree to all of that?
If so, I’ll post your workouts for next week.
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I agree to all of that. 
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Wait… my free mile is my cool down?? So if I don’t get the free mile, I don’t get the cool down? Just making sure I understand?
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That’s right.
You can run it as a cool down. Or run it fast. Whatever you feel.
But if you don’t earn it, just walk your cool down instead.
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Okay. I can do that.
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you rock, man. show her how its done like you did with me 
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Getting my brain up for it.
(Brain enlarged to show detail)
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Man, but you did great getting out of that hole! I think I would have done the “do this tomorrow” thing, though of course, that would be exactly the wrong thing!! So glad you got your run in, and I KNOW you feel better for it and because of it!! 
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Wow, these are some strict rules! Not sure I could achieve them, but they are always my goals!! Good luck Nicky racking up those free miles!
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Monday aug 12
Indoor 1.5 warm up
2 sets 2 mi @ 7.3 + 2 min jog
Cool down if good Bg?
No coffee or other stuff for hours
45 min ZB
Slow rising BG so yogurt just before starting (9g carbs)
Starting BG: 113
Mi 1: 121
Mi 2: 129
*.2 unit pump bolus
Mi 3: 140
*.3 unit bolus
Mi 4: 141
Mi 5: 187 wtf
*.5 bolus
*Resume basal
Mi 6: 194
*1.5 unit bolus
Mi 7: 134 
Walk half
Off at 111 wtf
I didn’t earn the last mile because of shooting u out of the 60-140 range, but … come on. I went into today’s run knowing that if I could just keep hold of the couple of hours going into it, I’d be fine. I’ve never spun out of control during a run…That doesn’t happen. So I know you might say I was supposed
to have stopped my run at mile 4, but I knew something was wrong… and then really knew something was wrong by mile 5. My RPE was higher today, probably a 7, but I never felt like it was out of control either. Working, definitely, but never out of control. So I took my free mile today. I really felt like I did earn it… and have no idea what happened during the run to cause those numbers. It certainly wasn’t my 9g yogurt… and then there was nothing else at all…
Very happy with my run. 
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This is some tough stuff…
Perhaps you met my friend Mr. Cortisol?
If you could rewind it, what would you change?
That 45 minutes of ZB and then the 9g on top of it packs a big punch.
And I am very sorry, but I am sticking with all of these rules.
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I’m afraid I’d have a lot of stops 
I’m going to try these rules. I think they are good, but man, I don’t think I have that kind of control (YET)?? Good luck, Nicky, we’re rooting for you!
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Yes, this is hard. But it is for a specific purpose.
You know how a coach has a player work on that part of their game that needs the most work? Nicky torches every single workout I give her. She is a naturally gifted athlete. I am not worried about her running. But this is what she needs to focus on. This is just tough love.
And speaking of all of that…
@Nickyghaleb
You know the rules here. You agreed to it all. This was a hard run to start with, and I suspect you had a natural spike from the intensity.
It’s fine, let’s regroup and lock it down for tomorrow. Go super-easy. RPE of 3-4. Focus on your BG. You know you can bring it up easy if you need to, as long as you don’t have a ton of insulin in you. But those spikes are hard to stop, so play it safe, go easy on the carbs. Test frequently, watch the direction.
Go super easy on Tuesday, okay? Just like lying on the couch for 6 or 7 miles.
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I honestly don’t know. It’s why I did the free mile. The only times I haven’t had my in-run BGs on lockdown was when I had done a bunch of junk going into it. Yesterday was clean. Pristine. And a spike like that 5 miles in… and with having done half unit, too?? It’s uncharacteristic. So since I don’t know… what would you do differently??
Sure, potentially. Again though, I’ve paid a lot of attention to this. Starting at a 113, 45 minutes of ZB and 9 grams of carbs has yet to pack a punch like yesterday’s. It’s diabetes, it’s full of surprises, and it really could be, but I did what I did yesterday because I knew the likely result. Just got a really different result.
I’d throw a but that’s not fair tantrum right now if I had had my second cup of coffee, but I haven’t, so okay.
If I said anything mean up there or questioned your handle as a coach at all, I take it all back. You obviously know what you’re talking about. 
I do, I’m over whatever little hit to the ego I took yesterday, and I have no problems letting the rules apply where they should. I’m looking for where you told me I could log 4 miles yesterday… but can’t find it. Don’t let me talk you into making the first exception. Make one, and I’ll talk you into one everyday. Next thing you know I’ll have you serving me coffee in the middle of my run. 
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Lol!! Love this!!
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Yesterday I was stupid high. Today I was stupid low. So I definitely didn’t make the same mistake… I just don’t know what to make of it.
Tuesday indoor 6-7 mi @ 6.2-6.4
15 min ZB
Yogurt at start (13 g this time! + 7 skittles)
Low (67) so trying to get it up a little to get started…Walking very slowly for 1/4 mi because of low BG. Scared. Not about the 67… but of falling out the bottom of my range.
Starting BG: 68…
Mi 1: 69
*2 glucose tabs
Mi 2: 63
*Huma
Mi 3: 70
Mi 4: 82
Mi 5: 74
Mi 5.3: 2 tabs
Mi 5.6: transcend
Mi 6: 61
Mi 6.5: feel crappy low…
55 
Stopped the run but walking half mile
Finish at 74
*Resume basal
WTH
So yesterday I tiptoed along the 140 sideline for a couple of miles only to dive into the bench at 187. Today I tiptoed alone the 60 sideline for much of the run only to fall over at 55. Yesterday I had a slightly longer ZB (30 minutes) before starting with a 9g carb yogurt, and did a combined .5 unit bolus before spiking to a 194 5 miles in… Today I did a 15 min ZB, had 21 g carbs at start and proceeded to need an additional 55 g before feeling too low in the end to finish.
RPE… working too hard for something I shouldn’t have felt like I was working at…
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Is this 15 min ZB in addition to keeping it at ZB during the run?
Tell me about your dinner yesterday. After your work yesterday you were pretty much depleted. So today you might not have had a full tank to run on.
I went back through Monday’s stuff. Certainly a cortisol spike. That 46 point jump between mile 4 and 5, that is exactly where we could expect to see it.
You could maintain that pace for the first interval without too much of an impact, but on the 2nd set your body put up the red flag and was asking for help. And you saw it with the spike.
That’s a great thing to see. It means we found your FTP. That number can vary based on how tired you are, how hot it is, etc. But that is great to have the ballpark pace and distance for future reference.
Also, how well did you sleep Sunday night? That could have impacted it.
This is really good stuff to process. Monday was a cortisol spike. And Tuesday was probably from your body’s depleted glycogen stores.
So…a few things.
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After those big runs, like Monday, make sure you are eating really well to replenish.
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Know where your body starts to spike, the pace and interval distance. About 2-4 miles at 7:15-ish.
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On runs the day after the killer workouts, more carbs during the run is part of the mix.
Other than all that stuff, how are you?
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Thursday if your RPE is more than 6.5, watch for an uptick around mile 4. If you see a small increase between miles 2 - 3 or between miles 3 - 4, as long as you don’t have a crazy bunch of insulin coming in, that means a bigger one is coming after mile 4. Hit that one hard with insulin, and then watch for the drop after you finish.
Knock it out!
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