L8Arrival

Running and doing other hard stuff through life's final third. A husband, father, espresso fanatic, newly-minted runner still searching for best way to live. PRs. Half Marathon: 1:49:31. 10K:49:57. 5K: 24:09. Marathon: 4:35:16.

[spoopiedoopie]

reblog by only using one word to describe what country/state you’re from

I’ll start,

G’Day

[liltexasjedii]

Yeehaw

[pizz4-andsqu4ts-deactivated2021]

Leaves

[fatmaninalittlesuit]

Dorthy

[ilovetardis]

Fagedaboutit — pronounced “Faa-geda-bout-it” 😉

[integrationslady]

Potato

[napalmgxrl]

Hollywood

[emilydoesscience]

Peaches 🍑

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Deep State

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Ch-Ch-Ch Changes

After 40 years of law practice I expect to be out of the business in 6 months or so.  This has been a long time coming.  It would have come sooner but for my  uncertainty over what to do next. I recently figured it out after allowed myself to listen to my heart without interfering concern over making money.  Not that I don’t need to earn some money, but the fear of not being able to do so kept me stuck.

I’m going to be a health/fitness coach focusing on 45+ year olds.  Graceful and  functional aging doesn’t just happen.  It’s a bit like swimming upstream against inevitable age related declines.  Success requires effort, discipline and knowing what to do.  These are qualities I think I can transmit to others. My own story shows what can be done in that regard - having taken up running at 60 and completing three marathons since, surviving prostate cancer, reversing type 2 diabetes and returning to what I weighed on my wedding day 27 years ago.

I welcome any advice related to this endeavor.  Best.

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I always run alone, except this morning. Ran with two younger, faster guys. They were running half marathon distance. I did this. Surprised myself.

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A stroll through my 65th birthday - morning,afternoon and evening.

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All signs say it's time for a rest break. This was harder than it should have been. UCLA Crew practice took my mind off the pain in my foot. Thanks, guys. Happy Sunday.

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

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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.

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

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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.😂.

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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.

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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.

[l8arrival]

Good run on a cloudy morning. Not in race condition yet but I have 10 weeks.

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Running Ketogenic

I have been on a pretty strict ketogenic diet for about 9 months warding off type 2 diabetes.  The diet has been a great success in that regard but recently it has adversely affected my running. The final straw was my last 10 mile run where I could not complete two middle miles at the pace I hope to average for 26 miles (8:50/mile.) It was almost like bonking.

I suffered an energy crisis caused by months of extremely low carbohydrate intake.  The solution (for me, at least) is to follow the nutritional concept of “fueling for the work required.”  Overly simplified, this involves taking in simple carbs before a “hard” run but not before easier runs. This works for me:

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.

[l8arrival]

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.

[l8arrival]

Ooof. Tough run. Not completely recovered from Sunday's long run in the mountains. Did this fasted, without pre run concentrated beet juice. Not a good idea from a performance standpoint.

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. "