Schedule 15-20 minutes for me on Friday.
Listen, paces are not suggestions. If you are on pace early, and can’t hit the later paces, there is no shame in that. Nothing but praise for the effort.
But if you are ahead of the early paces, and then can’t hit the later ones, that is on you.
There is a lot to go over. For now, follow next week’s plan and we will talk on Friday.
Next Friday?
Yes.
Race day is on Sunday, right?
This coming week will not be hard. Understand that is by design. I want you angry by Sunday.
Yes, sir.
Anger might be tough, but I can try. 
Sept 20 outdoor 4.5 @ 8:30-8:45 min/mi
Turned off basal-IQ long ago
no coffee for hours
no ZB
Floating around 160
Having banana at start 
Starting BG: 164
Mi 1: 160
*Cut basal (meant to do this at start!)
Mi 2: 145
Mi 3: 131
Mi 4: 104
Mi 5: 93
*Resume basal
*Walk half
Knew I was dropping but was hoping not to need to waste a transcend.
RPE 4
Lovely day. 
Sept 21 outdoor 8.4 mi
(1.5 mi warm up m, 12 sets 2 min @ 10 min/mi and 2 min @ 8 min/mi, 1.5 cool down)
-No Basal-IQ all morning
-No ZB
-156 before leaving house
-Half mile walk and then banana at start
-Cutting basal
Starting bg: 146
Mi 1: 134
Mi 2: 109
*Huma
Mi 3.2: 97
Mi 4.2: 83
Mi 5: —
*huma
Mi 5.6: 55 (wasn’t sure— messed up the test strip)
Mi 6.5: 75
Mi 8.5: 73
*Resume basal
Walk half
Done at 96
-RPE 6-8
-Ran it outside so difficulty with pace
-Was afraid the pace I was seeing was wrong so really pushed during fast 2 min (speed, hill, heat=shh, complaining wont help). I did try to keep a rhythm once I figured out the pace lag (frickin lag!), but I consistently saw 7:15-7:35 with slow times at 9:15. Don’t know if it is real.
Tough run. I finished the 8.5 miles in 1:15… but I don’t think that helps me figure out if I got any of the paces right?
If you did the warm-up and cool-down at 10:00 pace and hit all the other paces exactly, it would have been 8.4 in 78 minutes. So you might have been above or below a little bit on the intervals, but at least you were probably in the right ballpark.
Were you using your watch for paces?
I think I was very close, yes.
Okay. Then I’m happy. I worry al the time about the fact I do all these workouts on the treadmill. I know they’re still workouts, but I think it doesn’t translate well at race time. I try to incorporate some hills during the treadmill workouts, but since, inherently, I don’t like hills, I know I’m not really putting anything challenging. Those hills out there are challenging. That’s my long-winded (really the best way) way of saying I’m happy with that.
Nope. Remember the problem I had the last time you asked me that? I still have the same problem. 
I have suggested you call Garmin to get that resolved. Have you tried that?
We can start doing some inclines to get ready for your half.
It’s been on my Fo Do list. 
I’d love not to but know I need to. So, yes, please.
Okay… not fair. You make it sound like I have one problem to which there is one solution, and I just cycle through complaints and paralysis. In reality, it was one of 4.396 problems, all of which required just a quick call or another purchase, and all of which I’ve chipped away at. This particular problem I was able to set aside by following your training guidelines and running certain workouts on the treadmill (where I could program a specific pace) and certain workouts outside, where a specific pace wasn’t necessary. Today was a crossover… it was a long run, formerly approved for outdoors, but with a specific pace. Hence, the resurfacing of the old problem. I also understand all of that makes no difference to what I have to do at this point, but I’d just like all that gibberish up there stricken/striked/struck or strucked from the record. However that has to happen. I can’t afford a new one at this time, so that’s out, but I can try to call them and see what the problem is. I agree there is a refreshed need to fix the problem, and so I will.
Men. 
You have a race in 8 days. Knowing how fast you are running will be very useful.
I am on you about this because I know you have dissected every single pump, BG meter, CGM, Freestyle, Oldstyle, Nacho Libre, Nachos Belle Grande, every single piece of diabetes gear ever made. You’ve written 100’s of pages on them each. Written a doctoral thesis on each.
Put the diabetes away for a little bit and spend 30 minutes getting your watch figured out.
I want to see what you can do in the race. Not based on how you “feel” you are doing. This is an opportunity to see what your engine looks like. And it gives an idea of what your half will look like.
With as much kindness and emphasis as I can say this, please take care of it.
Fair enough. 
I’ll call Monday… and might even have a peek at google in the meantime… see if I can’t fix it myself.
Which could happen. Don’t knock that.
Get a good night sleep Thursday and Friday. Unplug as much as you can this week.
Eat well this week. Hydrate well all week.
Sunday morning wake up with enough time to get your BG fixed and eat 2 hours before the race starts. Good complex carbs like oatmeal, about 40 grams.
Turn off your basal IQ Saturday night or first thing Sunday morning.
For the race, wear shorts and a short-sleeve shirt. It is going to be very hot. Stay cool that morning before the start, take small sips of very cold water. Stay in your car with the AC on as long as you can, just warm up a little bit before the start.
Questions?
.
Okay.
Oh, but before I forget… I really might need some help figuring out what to do with my insulin after the race. I imagine this might push down my numbers the rest of the day? Just thinking about what to do for Monday’s prep…
What in the world is THAT 
for?!?!
It’s the face my cat makes when she’s in the zone. I thought that was a clear in the zone face.
It also happens to be the face she makes just before falling asleep, but I promise I wasn’t doing that. I’m tapping my inner Cleo and getting into the zone.
Sept 23 indoor 1 mi warm up, 4 sets of 2 min each @ 6.0, 7.0, 7.5, 8, half cool down
No basal-iq
No zb
Coffee hour before
coasting @ 160
Starting bg: 142
*Cutting basal
Mi 1: 99
Mi 2: 76
*Transcend
Mi 3: 70
Mi 4: 73
Mi 5: 75
Mi 5.5: done
*Resume basal
Walk half
Felt great. RPE around a 6.5+ on the last 8.0, but everything else was just solid.
Very nice, @Nickyghaleb!
How long do you see the benefit of lower bgs? Does it come right back up within an hour or when you have your next meal or does do they last several hours?
Thank you, @Tapestry! 
So I think you already know I can’t give a straight answer, but in this case, there really isn’t an easy answer. Generally speaking, the longer the run, the longer the need for a decreased basal. Like a 10 mile run is pretty much guaranteed to drop my my basal needs for 12 or more hours. A 2 mile run isn’t guaranteed to do anything at all… and that’s because it will depend on all the other factors like whether I suspended, whether I carb’d, whether I bolused for anything, or whether I left basal-IQ running before the run… This all makes perfect sense to me, but I don’t think I’m explaining well. Basically, if I were overly conservative prior to a 2 mile run and cut my basal, had carbs, etc, then I can expect to have to watch for highs afterwards. By the time I’m out of that window, any need for a reduced basal has passed. On a long run though, that reduction persists for longer than a little spike. So even if I have to do some boluses after my run to control a high, I can also expect a downward trend for many hours to come.
I just bored myself to tears writing all of that. 
