L8Arrival

Ran without preconceived goals or plan. Very rare. The end of vacation brings mixed feelings, sad to leave and happy to be going home.

Morning miles in nature then tours of the Woods Hole Oceanographic Institute and the University of Chicago Marine Biology Laboratories. Wonderful science being done to find solutions to many global challenges.

Progressive fast finish on Cape Cod. Nantucket ferry in the distance.

Goal accomplished. Final 4 full miles at A goal race pace: 8:46/mile. Well under BQ pace for an old guy like me. Now, got to figure out how to extend that to 26.2.😂.

Another good run. Threshold miles averaged 8:07, within target range (7:55-8:15). Pre run fueling with small amounts of carbs has made a positive difference for workouts and long runs.

An almost perfect run. I have trouble adhering to an easy pace on longer runs. I usually steadily creep up close to race pace. Not today. Plan was to run first hour very easy then let myself drift to whatever felt "easy". Also nutritionally successful which is no simple matter in ketosis. One packet of Ucan slow release starch before, one half Ucan bar during and water. I think I've found my marathon fueling strategy. Happy Sunday.

The harder part was figuring out how to fuel without spiking blood sugar/insulin for too long and bouncing out of ketosis. The solution seems to be to also fat load with something like bulletproof coffee.  In theory, the exercise burns a lot of the carbs before they interfere too much with the production of ketones and the fat helps the body produce ketones.  Worked this morning.

This was a tough one. The race pace miles (6 & 7) blew me up. Picture taken at mile 8 says it all. Time for a cut-back week! Happy Sunday.

Keto has made me very fat adapted. Sunday I ran 2+ hours up and down hills on only water. However, being fat adaptated doesn't help at much faster, lactate threshold pace. I'm becoming a believer in the nutritional principle "fuel for the work required. "