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“I love running cross country…. On a track, I feel like a hamster” – Robin Williams


I had a good start to the week, 3 good runs. Then life got in the way, and I couldn’t run or workout between Wednesday and Friday. Well couldn’t isn’t right, I could have forced myself to make some time, but I didn’t.

I really enjoyed my weekend “long” run. I stayed off the booze on Friday night, and woke up early on Saturday morning. I had a pint of water with a pinch of salt (with a further 500ml of water out on the run). I then did my warm up routine, from

Then I went straight out for the fasted run. Doing this length fasted posed no problems energy wise. I have not experienced any problems, with any of my runs to date caused by my Keto Diet. I haven’t been tracking calories, but I have not noticed any desire for extra calories yet. If I do start to feel hungrier through my training, I will simply increase my protein a little and my dietary fat by more. Increasing my carbs will be the last thing I do, and I am hoping it is not necessary at all.

This was my longest barefoot / minimalist run to date. My feet and calves coped well; they stiffened up a little over the day and night but nothing major. I have had a little tenderness on the top left of my left foot, but again calling it an injury would be a little dramatic.

So all in all a decent week.

Goals Summary

Workouts: 12th – 18th November 2016 (exported from my Final Surge account) –

Saturday, November 12, 2016



Completed: 8.8 mi ~ 1:47:47 (12:14 min/mi)

Post Workout Notes: Nice run out. Kept pace controlled by breathing in and out of my nose. This keeps me at a similar pace to my MAF pace. Longest barefoot/minimalist run so far. No injuries.

Sunday, November 13, 2016

Rest Day

Monday, November 14, 2016



Completed: 3.37 mi ~ 42:55 (12:45 min/mi)

Post Workout Notes: Nice gentle run after work.

Tuesday, November 15, 2016



Completed: 3.44 mi ~ 41:55 (12:10 min/mi)

Post Workout Notes: Nice relaxing run. No injuries or anything to report.

Wednesday, November 16, 2016

Rest Day

Thursday, November 17, 2016

Rest Day

Friday, November 18, 2016

Rest Day


Completed Run: 15.61 mi ~ 3:12:37

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