Whelp

So, I had a really crappy 6 mile run last weekend. Follow up with a day where I felt like I wanted to stay in bed all day (which is pretty much what I did). I got scared... I have a goal race in the middle of November that requires a full schedule of training (50km trail race). I have therefore decided to back off of the keto diet until after that race. I have learned so much that I feel I will be able to work through it much better (hopefully!!). I really did feel pretty good - but I'm not sure I was really into ketosis yet. My only real issue was the constant 'pastiness' and being thirsty all the time. I felt instantly better once I increased my carbs. I also puffed up a little with the increased fluid retention :/

Ketogenic diet day four

Today was more of the same. Didn't run so my total calorie intake was lower - still managing a good split (77% fat, 9% carbs - including fiber, and 14% protein). My ketone urine test was the same as yesterday, and I won't weigh myself again until tomorrow or the next day. I was less foggy than yesterday, but I almost welcome that now to prove I am 'changing'. I did make some key observations today that are related to diet and lifestyle. I have realized that while I was definitely addicted to sugar, it was the fat content I was enjoying. Don't get me wrong, I do have a sweet tooth -- but, I love fat!! I am so satisfied with what I'm eating that I'm barely missing the sugar. I am also taking a huge amount of enjoyment from preparing my food (from scratch), and really thinking about what I'm putting into my body (using the My Fitness Pal app). I have also tried ghee for the first time (YUM!!), and coconut oil and almond flour are my new best friends. Unfortunately, I am still missing my pumpkin spice SB coffee in the morning :( Tomorrow, I will jump on the treadmill for a 8 mile speed workout. Maybe, just maybe I will deplete my carb stores.....

Ketogenic day three

Today was a little more interesting. I began the day with a 4.5 mile run... felt great!! Then tested my pee for the first time and weighed myself. I haven't stepped on a scale in a while so I have no idea if I've lost anything in the last couple of days. However, I felt like I needed to have a baseline measurement so I did it. I also found that I am in the beginning stages of ketosis through using a urine strip. I've read that these are not as accurate as blood measurements, but it's all I can afford and it gives me an idea of where I'm at.

This is a great diagram that shows where I need to be, and also points out the difference between nutritional ketosis (good) and ketoacidosis (bad). I have to say that I had a couple hours of uncomfortable fogginess in the middle of the day. I actually felt like my heart was racing a little as well. That did pass, and know I feel 'normal'. I have also noticed that my BMs are not as satisfying and have a different odor (TMI?). Totals for today: 164 grams of fat, 65 grams of protein (this should maybe be a little higher), and 13 net carbs (26 grams of fiber).

Ketogenic Day Two

Today, I consumed 143 grams of fat (0 trans fat), 71 grams of protein, and 18 net grams of carbohydrates. As this was a recovery day from yesterday's trail race, I only ran 2 miles. I am feeling pretty good, and not craving anything (thanks to a wonderful keto desert!!), but I am expecting that to change as my body becomes carb depleted. I am nervous as to how my brain function will be affected, and for how long it takes me to adapt mentally and physically. I am supplementing with vitamins and minerals, BCAAs, and L-glutamine. I am also trying to drink more water to balance the loss that follows the decreased carb stores. I have not weighed myself, but plan to do so tomorrow am. I am also going to attempt a 6 mile run to evaluate my physical response. Additionally, I plan on testing my urine with ketone strips to see if there has been any progress, and to have baseline (ish) measurements. As I type, I am enjoying the movie "Fed Up"... and it is totally reinforcing my decision to give this diet a go.

The ketogenic diet experiment

Last weekend, I found myself in the middle of a long trail run, completely engaged by a conversation about a crazy diet. This method of food consumption teaches the human body to rely on fats instead of carbohydrates for energy. This high fat, low carbohydrate diet has been used since the 1920's in the treatment of pediatric epilepsy, and is now utilized by endurance athletes all over the country. The experienced runner I was dialoging with had successfully transitioned to the ketogenic diet 2 years ago, and was now able to run ultra marathons on water alone. He was also the lightest he's ever been, and also the fastest. Thinking that I would also like to be faster and lighter, and that I have a lot of stored energy waiting to be released, I dove head first into researching this diet. I found some excellent research based books that opened my eyes to the world of functional ketosis and how this diet could help me reach my long distance goals. I also found a number of wonderful websites and blogs that give advice and recipes to ensure success: nutritionequation.org, eatingacademy.com, and the American 100 mile record holder's blog: zachbitterrunning.blogspot.com. Notably missing from my inquires were female athletes who had transitioned to this diet. Being 100% fascinated with this concept, and completely over my addiction to carbs, I've decided to jump in feet first, and document it for all to see (or reference). It is recommended that for the first 2 - 3 weeks, the athlete stay around 30 grams of carbs a day, and have 70% of calories come from fats. This will inevitably mean a bonk or two, and most likely mean a foggy head. I will be testing my pee with ketone detecting urine strips to find out when I hit ketosis, and to ensure that I stay that way. Once I've hit ketosis, I can adjust my carbs to a more comfortable level -- with some endurance athletes eating up to 100 grams/day, or 'bulking' a couple days a week. Today is my first day. I ran a 10 mile trail race (12 total) and ate 137 grams of fat, 32 grams of carbs, and 95 grams of protein. This is either going to be the best thing ever, or turn me into a piggy.

gf cooking - finally something worth the calories!!

have officially been gluten free for 4 days and am getting sick of soup and rice bread. a gf friend of mine gave me some almond flour and her cook book to try (i've tried cooking with Bob's Red Mill gf flour and it tastes like ass).
i made chocolate chip cookies and actually think they may be the best cookies i've ever had, period.
since i'm in a few days of taper (50km trail race this weekend!!), i have time to blog about important things like food. here's the recipe:

2 1/2 c of almond flour
1/2 t sea salt
1/2 t baking soda
1/2 c grapeseed oil (i used coconut oil and will continue to do so)
1/2 c agave nectar
1T vanilla
2/3 c of chocolate chips

mix dry, mix wet, add wet to dry, chill for 20, cook for 8 - 10 @ 350.

the. best. ever.

a warm embrace

over the last few weeks (and closely related to a number of key training sessions that i thought might kill me), I have started to tune up my mental aspect of the game. even as a young athlete, i recognized the importance of a sound mental game and confidence. i attribute some of my success in previous years to honing in on this confidence and really putting an effort into executing a performance in my mind.
i have realized that without continual practice and training, the mental game can become weak and lost.
after seeing a couple motivating and inspirational movies last week (Bicycle Dreams, Chasing Legends, and Way of the Peaceful Warrior), i have recommitted myself to becoming a sound mental athlete. the one aspect i am focused on currently is the embracement of pain. through a number of discussions with fellow athletes, i've come to realize that i'm somewhat of a pain junkie. all kinds of pain.
it's not that i like the pain itself. it's more about the way my body/mind respond to pain. on an elemental level, i feel alive when i'm testing myself or being pushed to the limit and enjoy the endorphins that flow from it. during my last hard session on the bike, a long trail run and a treadmill session, i really focused on embracing the discomfort. when it got really ugly, i started to think about how this is exactly where i want to go and what i need to feel to become stronger. i wanted it hard, harder if i could. i welcomed the discomfort. we became friends. i wrapped myself up in it like it was a blanket. breathing it in like a warm apple pie. once i stopped fighting the pain and discomfort and accepted it, i was able to allow the workout to accomplish what it was meant to. the numbers on my watch, screen and console didn't mean as much as the effort, feeling and experience. if i gave the workout all that i could in that point of time, i had won and become a better athlete because of it.

pain as experienced in sport is the great equalizer. if you push your body to the limit, you'll feel pain. some end up going a little faster, further or higher in the process, but as long as your droppin' it like it's hot, you're gonna hurt. there are some people that will never experience that.
i couldn't image living any other way. so, if your comfort zone happens to revolve around discomfort, don't worry. You're not alone. I feel your pain.