So What Have We Learned This Year?

Filed under: Keto,Running — Shu @December 29th, 2019 2:26 pm

Things we have learned:

  • Running on keto is possible. A performance hit is there, but it’s not that terrible the better fat-adapted I am.
  • I wasn’t (at Iron Horse) as fat adapted as I thought I was. Performing on keto is a whole different ballgame from just being on keto.
  • Whether I can get back to my pre-keto pace, jury is out. No doubt the butt muscle situation this year prevented this from being a really good experiment. Let’s try it again next year because ultimately this is what I’m documenting.
  • Related, whether I can do a full marathon is an unknown. The injury put a damper on things.
  • I need to stretch and ice after runs. Whether it’s just the sheer amount of running, keto, or age, who knows. But I can’t ignore the soreness. It just gets worse if left unchecked.
  • Six hours of sleep is not enough.
  • Let’s be real. I’m out of keto right now. Christmas + Texas food.
  • I should probably drink less.
  • Heart feels fine. Went in and did a stress test with a sports cardiologist in October. He also is against training for a full marathon, but I think he and my regular cardiologist are in cahoots.

I’ve been maintaining about 12 miles per week, not really paying attention to pace. I’m going to start signing up for halves to give me more discipline. Again, I’ll target four. Not doing 3M, and sure as shit not doing San Juan Island Half. Probably three here in Washington with the fourth being Portland or San Diego.

Yes, I’ve Read the Art and Science of Low Carb Performance

Filed under: Keto,Running — Shu @December 4th, 2019 1:26 am

I just started a new job, but I never say no to meeting recruiters because free coffee.

I met up with a new recruiter and the subject got on keto and performance. He apparently is not only also a keto believer, but his sport of choice is stair climbing. Seriously, there are competitions where people run up and down skyscrapers. I’ve never heard of this. And he’s really good at it. He rattled off a bunch of these races where he’s come in first.

The discussion touched on The Art and Science of Low Carb Performance, which is the bible for, well, low carb performance. It’s written by two accomplished pioneers in the field. Yes, I’ve read it. I thought it was good, however here’s a summary of the book: “Could keto help by doing x? Theoretically it might but more research needs to be done.” Substitute x with anything – recovery, performance, injury prevention, whatever. The book discusses all of it.

It’s an interesting book, but I like to read the research papers before making judgments on whether the claims made are valid. However, as the authors acknowledge, more research needs to be done. I rate this book as “somewhat useful.”

I Seem to Have Broke a Toe

Filed under: Uncategorized — Shu @November 26th, 2019 8:57 pm

On Thursday night (today is Tuesday) I banged my right foot against a bannister post. It’s been pretty painful, so I haven’t been running. Was keeping stead at 15 miles/week up to that point.

I finally went to get it checked out at an urgent care clinic. Confirmed fracture on the right index toe. I told the doctor I was mainly concerned about doing long term damage if I ran on it before it healed. He it should be fine as long as I didn’t over-do it. “I know you runners get antsy when you can’t run.”

Alright, then. Running shoes back on.

Captain Jack’s 12K Treasure Run Report

Filed under: Keto,Races,Running — Shu @October 27th, 2019 8:24 pm

Hey, I came in third in my age group again. 1:11:45, 9:37 pace! On keto! This was a combined 5, 10, and 12K race.

Holy crap, it was cold out there. So freakin’ cold. 39 Fahrenheit at the start. I took running pants with me in the car, but felt confident it would warm up, so didn’t change into them. The problem is that the 12k group was the last group to go. Further, the trail is a bit narrow, so they had to throttle people. So here I am, freezing everything at the starting area, and there was a *ton* of people. My thermal shirt did its job. Fingers felt like they were going to fall off. At a certain temperature, gloves help very little. My legs were frozen, but that doesn’t really bother me from a comfort point of view. I was worried about pace, though.

Turns out, nothing to worry about. About two miles in, I felt normal, and it was just a nice run pretty much all along the Sammamish River. I even ran into a lady with a Buc-ee’s shirt. Gave her a “Howdy!” as I ran by.

This was the third and final Orca Running event of the season for me. I picked up the Friend of the Pod medal at the end, the one where you run three of their races, and what I’ve been working for all this time.
1) It’s acrylic. 2) They didn’t check if you ran three runs. They were just handing them out. Well, crap. At least it looks nice.

Pre-final Run Report

Filed under: Races,Running — Shu @October 26th, 2019 6:41 pm

This is the night before the final run of the season.

I’ve worked my way up from 12 miles per week up to 18. Pace has been anywhere from 10-11:30. Legs and muscles are sore afterwards as always. I really have to be religious about post-run stretches to keep things under control.

Not worried about the three goals (1. Not die, 2. Finish, 3. Don’t walk) at all for tomorrow. Should be a easy.


Filed under: Uncategorized — Shu @October 12th, 2019 4:25 pm

I could have ran 13.1 miles today, but instead, paid a shit ton of money to watch the Aggies get whipped. At least I got to drank beer (legally) at Kyle Field.

New Hyperice Mini Hypersphere

Filed under: Running Gear — Shu @September 12th, 2019 1:37 am

My physical therapist hates everything that’s not physical therapy. That includes the Hypersphere I use to shake down calves and hamstrings. I’ve been using it for piriformis, but her opinion, among other opinions she has, is that it doesn’t help because it’s not small enough to “pinpoint the pain area.” I’m supposed to use a lacrosse ball for that.

The action involves pressing up against the wall with the ball, which is the size of a grapefruit, to release the muscles. This is hassle. You have to stand up in an awkward position, work it with your butt, and if you’re lucky, it’s not constantly dropping on the ground.

Well look at this. Hyperice made a hypersphere the size of a lacrosse ball. Mine arrived today, and it’s fantastic. All the precision of a lacrosse ball, but none of the work. I just lay there with the Mini Hypersphere under my butt and just let it vibrate.

Ha, take that, physical therapist.

Iron Horse Half Marathon Report

Filed under: Keto,Races,Running — Shu @August 25th, 2019 8:25 pm

So. First half marathon under keto. Went ok, but not good. Two out of three standard goals were met: 1) Don’t die 2) Finish 3) Don’t walk. At around mile 7, I stopped for about a minute to take down a decayed Pokemon Gym. Again at mile 10 water station, I had to walk for about two minutes. My legs were just plain exhausted.

Finished 2:08 (9:50/mile), which was better than San Juan, but for a mostly downhill race, I should have finished sub 2:00. Afterwards, my left hamstring was nothing but tight, piriformis was sore again, but ankle was ok.

Race itself was pretty fun. It is mostly downhill except for about 3/4 of a mile of noticeable uphill and after about mile 8, long stretch of flat. Oh yeah. There’s like a freakin’ 150 foot elevation over 1/3 of a mile walking up to the starting line. They don’t tell you about that.

I should have done better than 2:08. Fuck me, if I was not on keto I might have gotten under 2 hours.

Last run of the season in 2 months. My plan is basically just maintain 8 miles and under runs until then. There’s no point in training for a full right now. I think I’ll just maintain my stamina, let my legs recover, and work on leg strength this winter. Doubtful that I’ll do 3M in Austin again. Did it twice already, and the race is a clusterfuck at the start. No one every estimates their time right. 99% of the people think they’re faster than they are, so the starting line is a traffic jam. Then there’s me, who underestimates their time. I probably could shave off somewhere between 1-2 minutes if I wasn’t dodging and going around people at the start.

End Austin and 3M Half Marathon rant.

Final Training Week Before Iron Horse

Filed under: Keto,Races,Running — Shu @August 24th, 2019 2:09 am

Twenty miles this week, with the longest being 8 miles. Yes, I know this is rushed. Yes, I know I’m violating the 10% rule (don’t run longer, reps, or time more than 10% than what you did last time). Yes, I know this is bad especially considering an injury. Yes, I know 8 miles is a long way away from 13.1 miles.

No difference in how I feel cardio/pulmonary-wise. It’s all lower body muscles that’s the issue right now. Went back to the gym twice, but only for some upper body. I do warm up with a mile at 6-6.5 mph. We’ll see how a half on keto goes.

Well, Shit

Filed under: Keto,Running — Shu @August 16th, 2019 12:50 am

The Orca Half is sold out. It was going to be my fourth half of the year and third with Orca Running. The only other half they have this year is Poulsboro Half, and that’s the weekend we’re in College Station, Texas for A&M vs. Alabama. I love running, but not at the expense of Texas A&M Football.

17 miles this week. I knew I have to ramp it up because Iron Horse is about two weeks away. Pace was about 10:30 – 11:00. This is not as good as previous years. I’m thinking a combination of keto and piriformis issues is to blame. Hopefully I’ll be sub-10 for Iron Horse, though, due it being a mostly downhill run and be better fat adapted by then.

Again, my issue is muscle and leg fatigue, not cardio/pulmonary. Ankle has improved a ton, and besides some twinginess post runs, is not an issue. I can feel piriformis soreness usually starting around mile 4, and this is causing issues on the left side. I have mild tightness post-run in my lower back, both hips, and pretty darn tight left hamstrings. It’s all fine after post-run stretching, icing, and Hyperice Sphere sessions, but It all ties back to the piriformis.

Longest run left on their schedule is a 12k option for Captain Jack’s in Redmond. I registered for that, but I’m totally bummed. I’m going to have to settle for 3 halves and a 12k.

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