Barefoot and Butter – Running on Keto (Marathon Training 29th October – 4th November 2016)

“Strong feet and lower legs, plus flexible ankles, equal fewer injuries. One of the best ways to gain this strength and flexibility is by barefoot running” –McMillan

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After a manic week last week, this week was a bit more chilled. Managed to get 4 runs in. A nice longer run of over 5.35 miles, and 3 standard runs of around 3 miles.

All the runs went well. My calves have stood up to the challenge this week, and I think I am seeing improvements in calf strength through my Barefoot/Minimalist transition. This was especially pleasing in the long run, as that is the furthest I have ran in my Freet Meta Ayr’s.

I have put MAF training to one side for the moment. The reason is that the transition into Barefoot running is more challenging than I thought. I really need to be mindful out there when I am running. So I can manage myself through these runs. I was finding the MAF pace too distracting, especially with the heart rate monitor beeping all the time. So I just need to build up my barefoot technique first, before going back to MAF. Building the technique and breathing exclusively in and out through my nose, has actually kept my pace around what I was running at MAF anyway.

As well as the running went, I let myself down a bit regarding Strength and Flexibility. I did no strength work and no yoga at all. This is a mindset I struggle with, and I need to work on going forward. It is a recurring pattern. I suffer from an injury, then do a lot of recuperation work like Yoga. However once I recover, I find it difficult to carry on with prevention work. I know I have flexibility issues, yet I generally only work on them when it has progressed into an injury or is impacting my training. Silly really.

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. CTS Northumberland 10k entry confirmed for 25 Feb’17.
  • 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:29/10/2016 – 04/11/2016 (exported from my Final Surge account) – www.finalsurge.com

Saturday, October 29, 2016

09:02

Weekend Long Run

Long Run continuing my Barefoot running transition.

Completed: 5.35 mi ~ 1:09:32 (12:59 min/mi)

Post Workout Notes: Went well, I felt strong. No injuries, although the top of my left foot was a little sore afterwards.

Sunday, October 30, 2016

Rest Day

Monday, October 31, 2016

06:38

Morning Run

Not a MAF Run

Completed: 3.17 mi ~ 42:36 (13:26 min/mi)

Post Workout Notes: Controlled my pace by only breathing in and out through my nose. Keeping a similar pace to my MAF pace.

Tuesday, November 1, 2016

06:41

Morning Run

Not a MAF Run

Completed: 3.26 mi ~ 42:46 (13:07 min/mi)

Post Workout Notes: Nice jog out in the morning. Did not stick to MAF but breathed in and out through the nose. Keeping me at a similar pace to MAF.

Wednesday, November 2, 2016

Rest Day

Had to drop my Car off at the Garage in the morning. Then went to the cinema on the night.

Thursday, November 3, 2016

18:07

EveningRun

Evening run. Not at MAF.

Completed: 3.35 mi ~ 42:15 (12:36 min/mi)

Post Workout Notes: Not at MAF Run, but kept pace low by breathing in and out through my nose. Nice run, felt good and no injuries to report.

Friday, November 4, 2016

Rest Day

Football Manager is out today, so obviously it’s a rest day!

Totals

Completed Run: 15.13 mi ~ 3:17:09

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  1. Keep it up! I’m also looking hard at barefoot running. But the most sensible choice for me is probably 4 to 6mm drop instead of a 0 drop. I can’t afford am injury plus fall/winter is coming which makes trails more difficult

    Reply

  2. Why are you trying to focus on breathing in and out exclusively through the nose? Belly Breathing (stretching your diaphram) is something I’ve heard about, but I’d imagine breathing through the mouth is more efficient (larger opening = less head loss due to friction).

    Reply

    1. You actually take in more oxygen and it is a form of belly breathing. Also keeps your pace at an aerobic pace ish.

      Reply

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