Tag: diet fitness

Experiencing the “Keto Krash” …

Remember how, when I started this diet, I said that I didn’t know what I was doing? Yeaaaaaah — last Saturday — I had NO idea what I was doing. While running the Run Elevated Half Marathon down Little Cottonwood here in Salt Lake, I totally crashed.

Not the kind of crash where you fall down scrape your knees and whatnot, but physically, mentally and emotionally — CRASHED. It took me almost over a half hour to finish the last miles. It was bad.

But, luckily for you, I am alive and able to blog about my experience. Not to mention to share a few things I learned from my experience, that I will be doing differently this weekend at the Nebo Half.

So let’s start off by identifying what I did wrong …

  • I didn’t fuel properly for this phase of my diet. I focused on drinking electrolytes the night before and morning of the race, but that wasn’t enough. I mainly fueled with fats and protein.
  • I don’t think I ate enough food in the morning — I ate some turkey and cheese, some hardboiled eggs, dill pickles and couple slices of pork I cooked the night before. That seems like quite a bit of food, but it wasn’t and I felt that fairly early in my race.
  • I ate two hardboiled eggs a half hour before gun time. This didn’t settle well on my stomach and gave me some unpleasant gas. I felt sorry for the downwinders. It was a bad decision all around for me.
  • I didn’t properly refuel with electrolytes during the race. I started taking sips of Gatorade, but to avoid the extra sugar I focused on hydrating with more water. It’s no wonder I crashed at Mile 11 with this game plan.
  • And, lastly, I didn’t research enough of what I should have done for the half having just started this diet.

Here’s what I probably should have done …

  • I should have slightly spiked my carbs before the race — like a half banana, half an orange or some kind of carb-filled fruit. Nothing processed, but a whole food.
  • I should have run with my applesauce packets I am accustomed to running with lately. Each packet has about 13 grams of carbs and if I sipped this throughout the run it would have helped me a lot in the middle of the run.
  • I should have packed my own Powerade Zero to drink throughout the run. If I was so worried about the sugar — there’s an easy solution to that problem.
  • I should have read and researched more — and not been so stubborn in not allowing myself to eat a few extra carbs right before and during the run.

And, finally, here’s what I am planning on doing differently this weekend during the Nebo Half …

  • I am going to read more about what I should doing to avoid a crash during a run while on a keto diet. That’s a must. I need to avoid that as my #1 goal for this weekend’s race.
  • I am going to eat a half banana about 10-15 minutes before the race — just to give myself the jump of energy.
  • I am going to run with two applesauce packets. I am going to sip from one as long as I need to, keeping the second as a backup plan.
  • I am going to bring my own Powerade Zero — either on my waste or on a hydration pack. I haven’t decided yet — I kinda hate both — so it might be a game time decision which one I go with. But, it might be the backpack, belts make me feel weird.
  • I am not going to eat hardboiled eggs before my run, but I will load up some peanut butter, meat and cheese the morning of the race. I need more calories — lots more. But, not too much where it’ll make me sick.

I think these are good assessments and good directives. I’d like to say that I don’t need the half banana or applesauce, but I feel like right now I do. Plus, it’s unprocessed and not too carb loaded. I hope to ween myself off it completely within the next month.

But, we’ll see?

I just need to listen to my body and take the cues it’s giving me so I don’t have a repeat of Saturday. That’s not going to happen again.


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Post-Whole30: Paleo 80/20

It’s been over a week since I ended my three-month Whole30 journey. I was hoping to jump right into the next stage, but I put that on pause while I was fighting a cold. It seemed a bit foolish to start it 100% when I was sucking on Gatorade, cough drops and chicken soup. Not really what I was planning with my post-Whole30 regime.

Don’t worry, I didn’t go completely off the wagon this past week. I obviously had a free day on my birthday — cake included. And, for the most part I stuck to my Whole30 regime this past week. I had to force my liquids with this stupid cold. Especially during Saturday’s run down Big Cottonwood Canyon. Something in retrospect I probably shouldn’t have done.

Meh.

Needless to say, I wasn’t following the Whole30 strict regime. I added some whole grains and lentils back in my diet along with trace amounts of cheese. And, I did have a post-run Slurpee on Saturday. All of these are BIG no nos for the Whole30 program. But, I kept away from the candy and most refined sugars — I just don’t want to go back there, at all.

But, in moving forward from the Whole30 regime — I am planning on following a lot of the same rules … with some adaptation. In looking over the Whole30 program and what’s worked for me in the past, I came up with a program that I am going to try for the next month. Again, I was going to start this August 16th, but due to my cold I decided to start when I was at least 85% better.

Which today seems like a good day to start. Actually, any day is a good day — except for Mondays. I don’t start diets on Monday. It’s too cliche. I didn’t start my fitness journey on a Monday — it was actually a Thursday. So why wait, right? But, that’s a post for another day.

So the plan for the next month is fairly simple. I’m sticking to the Whole30 diet with a 80/20 mentality. While working on the diet plans — I called the diet Whole24/6, but really it’s just following an 80/20 paleo diet — if you want to get technical. So, I guess we’ll call this the Paleo 80/20 diet?

Regardless of what you call it, here are the basic rules …

1) Follow the basic rules Whole30 for 80% of my meals throughout the week (this breaks down to 32 meals throughout one week).
2) Get eight “exception meals” throughout the week (that’s 20% of my weekly meals)
3) Refrain from gluten and dairy throughout the program — including exception meals (during Whole30 I discovered these are triggers to my thyroid).
4) Run three times a week.
5) Do weight-training 2-3 times a week.
6) Weigh-in every 30 days.

The rules are fairly basic and straightforward. And, that’s by design. That’s one thing about the Whole30 that I loved and appreciated. It’s not easy, but it’s simple to follow.

The only “complicated” feature of my program is the “exception meal.” And, it’s something that I’ve been grappling with for the past few weeks. Mainly, what constitutes an “exception meal” and how do you regulate that?

So I came up with with a fairly simple point system. Each week (beginning on Monday) I am given eight points, which represent the right free meals I get each week. I get to use these points however I choose throughout the week.

Now each point equals one exception to the Whole30 program. Meaning — anything on that no eat list is one exception. So this would be dairy, cheese, gluten, bread, pasta, smoothies, beans, processed food, refined sugar, added sugar, honey, sweetener, etc., etc., etc. You know the rules.

So this means — if I want something that has beans in it … that’s one point. If I want to add cheese to that dish that’s another exception point. So that meal constitutes two exception points. Now, this doesn’t mean I can eat as many beans or cheese in that dish as I want. Each exception point is ONE serving that exception. So if I want more cheese — that’s another exception point I would have to use.

Now, if I want to use those exception points daily I could do that or I could save it up for a bigger meal during the week. But, it will take planning. If I want nachos — I gotta plan for that. Especially if that means I sacrifice exception meals during the week. The decision is up to me.

See how the exception points are somewhat complicated — yet easy?

The goal with the exception points is to keep me honest, accountable and cognisant with what I am eating. As much as I loved and succeeded with Whole30, I don’t feel like it’s a long term solution. There has to be variance, there has to be wiggle room.

I’ve read a number of studies and reports that show an 80/20 approach to dieting and health makes for better long term success. And, from my experience I agree. This system I believe will give me that approach with great accountability. I respond well these approaches to my health.

This is for everyone? Of course not. Does it make a paleo based diet easier? I would hope so. I see a lot of value in following a paleo based diet. You can’t beat real food. As delicious as a big ‘ol fatty burger with fries is, nothing beats following a habitual diet of real food. Not only do you appreciate those burger and fries more, but often than not — you really don’t crave them as much either.

I can’t tell you how much I love my daily doses of fresh fruit — bananas, grapes and apples — along with veggie-filled omelets or salads. That’s the food I crave. I am not looking to replace those with this system. But, at the same time, I want to be able to enjoy the occasional Slurpee without feeling like I’ve busted the diet to kingdom come either.

There’s a balance to all of this and I am excited to see how my body reacts to this all. I guess you could say I am my own guinea pig to this program? No better person to do that than myself, right?

So here goes nothing!

NOTE: I will continue to check in every Friday of my progress. But, I won’t be weighing in next until September 23rd (30 days from now). We’ll see how this goes!


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One perk of working at the University of Utah is that they have a number of professional development and fitness classes that they offer for fairly cheap. I’ve been working here full-time now for four years and, sadly, haven’t taken advantage of any of these classes — until now.

With the start of the semester this week, I decided to change that. Since it’s been hard for me to get to my gym before or after work (last class is at 6pm) because of the bus schedule, I decided to workout here on campus. Well, I should say — I signed up for a class here on campus.

I enrolled in a strength training class that goes from 5:25pm to 6:30pm on Monday and Wednesday nights. Which gives me enough time to catch the last bus of the day at 7pm. Not a bad deal.

I had a couple of options for classes, but I chose to go with strength training, mainly because — that’s probably my biggest need fitness wise right now. I’ve been doing circuit training with lighter weights, but I need to lift heavier. My body not only needs it, but it craves it. My arms are a bit squishy and rival those of half of my ward’s Relief Society. Yeah, I went there.

Anyways — the class starts tonight and runs until the first week of December. Depending on how this all goes I want to continue to do this, because each fitness class is only $50 a semester. Not bad at all.

So as of right now my workout schedule for the week looks something like this …

MON. — Strength Training
TUES. — AM Circuit Training / PM Tempo/Recovery Run
WED. — Strength Training
THURS. — AM Circuit Training / PM Tempo Run
FRI. — Rest Day
SAT. — Long Run: Training or Race

Not a bad schedule. I am excited to see the results each month and during on the last day of class. Suns out, guns out — right?


REMAINING 2016 RACES

129 - Run Elevated Half Marathon 130 - Revel Big Cottonwood Marathon 131 - huntsville marathon 132 - st george marathon 133 - park city red rock relay 134 - pony express trail 50 135 - haunted half provo 136- snow canyon half marathon 137 - thankful 13 138 - resolution run


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