Barefoot and Butter: Running on Keto (Marathon Training 22-28th October 2016)

“I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.”
Jesse Owens

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Definitely more of a LCHF week than a Ketogenic Diet plan. This is nothing to worry about though; LCHF is still a strong lifestyle to follow. Plus I am not on the Ketogenic Diet for weight loss, so I am not stressing about it. It has been a busy week socially, which involved two Newcastle United matches and a Bad Company concert. So LCHF naturally comes to the fore in social excursions, as I have mentioned before this usually just means some chips (potatoes) etc. I still never have bread or grains.

The underlining reason for my blog, is to attempt to show that a normal person can be healthy on Keto and train for marathons and beyond. The general consensus is that training is great on Keto, but then you have to increase the carbs for races but still be generally LCHF. This is promoted by such people as Peter Defty. http://www.vespapower.com/ofm/what-is-ofm/

So my LCHF week should have had me flying in training. Interestingly though, I have felt sluggish all week. However this maybe is just because I have had a lot on, and have been lacking in a bit of sleep. It is definitely something to experiment on, when I do get to do some races. Maybe at the relatively slow pace I will be running them, I will just be able to coast through on Keto power!

I am still very much in the Marathon training for beginners phase, but I have enjoyed my runs this week. I am also running without headphones and music, and because of that I am finding my runs quite meditative. I am still persevering with my Barefoot running technique, and MAF test endurance training.

Goals Summary

  • Racesin 2017 I want to race in minimum of two 10k’s, two Half Marathons, and the Bournemouth Marathon on the 8th October 2017.
  • TrainingUsing mainly the MAF Test method by Phil Maffetone. https://philmaffetone.com/180-formula/
  • TechniqueBarefoot Running. Currently wearing Freet Footware – Meta Ayr. 4mm sole, zero drop. http://freetfootwear.co.uk/
  • DietKetogenic Diet & LCHF, based around a Primal way of eating unprocessed real food. http://www.ruled.me/guide-keto-diet/

Workouts: 22/10/2016 – 28/10/2016 (exported from my Final Surge account) – www.finalsurge.com

Saturday, October 22, 2016

Other

Rest

Rest Day

Post Workout Notes: Went up to Newcastle to watch the Newcastle United match. 3-0 win whoop whoop.

Sunday, October 23, 2016

09:27

Run

Slow training run.

Run. Found a new route around my town.

Completed: 4.94 mi ~ 1:06:02 (13:21 min/mi)

Post Workout Notes: Found a nice run. Part trail, part road run. It was noticeably less harsh on my calves. Really enjoyed it.

Monday, October 24, 2016

Other

Yoga

30 minute Yoga for runners video

Post Workout Notes: Really enjoyed this session. Really satisfying for my tight hips.

Tuesday, October 25, 2016

06:44

Run

Morning Run

3 miles run on paths around my town.

Completed: 3.06 mi ~ 41:07 (13:27 min/mi)

Post Workout Notes: Morning run before work. Getting up for a run can be hard, but when I do I am always glad I did. Sets you up for the day. Run went well, didn’t pick up any calf issues or niggles. The second Newcastle Match of the week, a 6-0 win this time…WTF!

Wednesday, October 26, 2016

18:00

Run

Evening MAF Run

Run at max heart rate of 139

Completed: 3.1 mi ~ 42:57 (13:51 min/mi)

Post Workout Notes: Fine run. Aerobically fine, and no injuries to report. Barefoot transition on track now hopefully.

Thursday, October 27, 2016

Other

Rest

Rest day.

Post Workout Notes: I couldn’t so anything before work as I had to give a friend a lift. Then on the night I went to see Bad Company at the Metro Arena.

Friday, October 28, 2016

Other

Yoga

Yoga to help my flexibility, and hopefully prevent injury.

Post Workout Notes: I will do a yoga video from YouTube when I get home after work.

Totals

Completed Run: 11.10 mi ~ 2:30:06

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  1. Good job on your runs. On the Keto/LCHF diet and low heart rate running (Zone 2), you should be seeing a change in your ability to run a little faster in the same heart rate zone, probably some time around 6-8 weeks of consistent training and no cheating? The real test gets fun as your runs get longer than 90 minutes (about the time that most people feel the urge to fuel during running is after 2 hours). If you’ve done it correctly, you may notice that you don’t need as much fuel to keep going. At the beginning of this process, I couldn’t finish a half marathon without needing to refuel. Now, I can easily run a half marathon with no need to eat, just sip water/electrolytes. Same for the marathon; you should discover that on runs longer than 13.1 miles, you will want to fuel, but you just don’t need that entire wad of food, just a little and some water, because you’ve become more efficient. So you are totally on the right track, IMHO. Enjoy your training, and keep posting. You’re doing great!

    Reply

    1. Sounds good, really looking forward to it all

      Reply

  2. Love what you are doing. I’m doing something similar but less extreme, doing the LCHF and MAF. I think it’s great that you are doing the barefoot and yoga too. I’ve been put off truly barefoot due to ground conditions, stones, glass mud animal slurry but I will look at your minimal shoes. Yoga is brilliant but I’ve always found it better in a class. Again,maybe I should follow your example and find a good you tube clip😊

    Reply

  3. Ps can’t believe Newcastle scored 6-0 who were they playing?

    Reply

    1. Haha I could believe it either, played Preston in the league cup. Playing them again today in the league, but any win till do this time!!!

      Reply

      1. Noo ! 😱😱 I’m from Preston and my brother is a big PNE fan😆

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