This weeks was the start of phase II of the Daniel’s Marathon Training formula. It is going to be interesting to see how this goes since officially I never completed phase I. I think that I will be able to manage my peak mileage goal of 80 mpw. This week 64 miles are scheduled with two quality days. I completed Q1 on Tuesday. In the last 7 days I’ve done 47.7 miles, but when you measure the miles for last calendar week it was only 24 miles. That seems like a terrible low number for jumping up to 64 miles this week but for the month I’m averaging 40 mpw.
I’m relatively injury free. Still some strange feelings going on in my right Achilles but I have full mobility of the ankle joint and I’m doing rehab exercises so I’m not terribly worried. The intensity of my runs is nowhere near where I would like it to be. I blame that on my wonkie ketosis diet.
I just received and read the book, “The Art and Science of Low Carbohydrate Performance,” by Volek and Phinney. I’ve learned many interesting things about why I’m having so many troubles with my exercise on the low carb diet. Basically I need to got for 2-6 weeks without having a cheat day that bumps me out of ketosis. My brain and muscles are competing for ketones and the muscles need to adapt to running on lipids. I probably screwed myself eating out at an Ethiopian restaurant last night. I didn’t eat any of the angina, ordered a meat dish, and drank water. However, I did haves some spoonfuls of lentils, corn, other brown substance, cabbage, and a piece of potato (the potato was an accident.)
Some other mistakes in my diet has been having too many nuts per day, not enough protein, and eating dinner even though I haven’t been hungry at night. Yesterday before Ethiopian I had a B-Ketone level of 1.7 mM/L and the day before 2.2 mM/L. These are representative of the levels that I should be at on a daily basis if I want to reap the athletic benefits of the low carbohydrate diet. Most of the past few weeks I’ve been in the 0.5 – 1.4 mM/L range.
I’m about 1/2 way through the Haile Gebrselessie book and enjoying it tremendously.
I’ve been training consistently and building up my volume. Ran a 52 mile race last week. I’ve been very strict about my diet and have had fasting B-ketone values around 1.5 mM/L . While racing I consumed no carbs other than superstarch until the last 6 miles. Ran strong but didn’t have any high end. I have several hypothesizes why:
1.) Cannot consume enough Superstarch in aqueous form to sustain high output for long duration. (Next time I will try making my own gu from it.)
2.) Just haven’t been training enough the past 2 months. (~25 mpw trying to get my Achilles fixed.)
3.) Giving blood every other week leaves me weak.
4.) Don’t have the mental toughness right now to push pus push in races or training.
My Achilles is much better now and I’m doing exercises to even out some imbalances to help prevent this from happening again.
I’ve been keeping up with cross training to stay aerobically fit.
I’ve been reading running books to help get me back into the competitive mindset. (I still love my run every day.)
Can’t seem to lose any weight even with dietary ketosis. Perhaps as my miles comes up the weight will go down. It is especially depressing after a race because I bloat up for a few days.
Recent Readings: Once a Runner, What I talk about when I talk about running
Going to Read: Again to Carthage, The Greatest Haile Gebrselassie
Friday I had a ketone BOHB (B-hydroxybutyrate) level of .4 mM/L. This is not quite at the level of nutritional ketosis although some ketones are present. Saturday I ran 25.5 miles. No breakfast before hand due to time constraints :(. I did have 2x servings of Super Starch by UCAN http://www.generationucan.com/plain.html and a caffeine pill. I then ran 5 miles at 98% of my maximum ability. So ketosis promotes fat burning over carb burning but at higher intensities a significant portion of calories used still comes from carbs. So figuring that I used up all of my available carbs in the short 5 mile burst I attempted to drink another 1/2 serving of UCAN. This quickly induced a stomach ache. In addition I badly needed a restroom for my morning movement. This restroom came an agonizing 7 miles later. My stomach ache lasted until mile 23. After about mile 8 I had difficulties running up the hills and at mile 20 difficulties running down the hills. This was intended to be a nutritional experiment but I’m afraid I handled it quite poorly from start to finish.