#4.5 BONUS - Running A Ketogenic Marathon (Gold Coast) - Aaron Day (FatForWeightLoss)

This episode is a little bonus episode, where I basically do a podcast on a post-race digest, but instead of someone else, I’ll be interviewing myself.

If you’re interested in completing your own half marathon or marathon in a ketogenic state, then I’ve put together a training plan just for you

Keto Full Marathon 12 Week Training Program

Keto Half Marathon 12 Week Training Program

Questions:

I always like to have some sort of crazy goal,

that’s usually out of reach of my current potential

or done in a different way

without these goals, I default to being a lazy slob with no purpose.

Goals – ride through Europe, three peaks challenge Melbourne, and recently this marathon.

How I got into the ketogenic diet,

King of bananas

implemented during my three peaks training, got a six pack but hit walls all over the place, and decided to put it on the back burner for a while.

Went too low carb, and wasn’t able to burn fat fast enough for the heart rate I was putting out.

Training:

Common mistakes I have experienced/see people doing

3 runs per week

1 interval run

1 tempo run

1 long run

Bike rides

Core workouts

Changes?

So, how did the race go?

Fast Half (too fast)

Slow middle, hit a wall around 25kms

Last 7 km finished well

Last 2 km I was finally overtaking others

Nutrition for the race

Pre-race almond butter packets and 1 coffee

4 scoops of low carb fuel by Endura

1 packet of almond butter mixed with MCT oil

Water at most aid stations after 10kms

A small amount of Endura at aid stations 30kms and 35kms

2 bottles of water and a high protein bar. (straight away)

Home – scrambled eggs with butter, ½ avocado, and some camembert.

Final Thoughts – Trickle in carbs using a Zach Bitter Approach.

Pacing:

Fast half marathon, which felt easy.

Burnt through too much glycogen, which resulted in a 25km wall

Pace went from under 6min km to 6:30, 7, 7:30, at times 8mins

Once I got to the 30km mark, I was able to get my heart rate down to Maff zone, sit in around 7:30min km

Until the last 2kms which I finished in under 6min km.

Final thoughts? A slower start, no crash, strong finish.

Shorter Questions

What’s your favorite keto food? - Eggs

What’s your favourite style of training run? – Either a long run that pushes your limits, or a short fast interval run which gives you a runner’s high

What’s your least favourite keto food? – I don’t have one because I grew up in a large family, which means if you don’t eat it, there isn’t anything else. Brussels sprouts.

What’s your least favourite training run? Tempo Runs at a high pace, or one without an agreed-on finish.

Who are you currently inspired by?

Michael Shelley – Commonwealth games gold at GC and Glasgow

Kenneth Mungara – 45 year old runner who won Gold Coast Marathon

Kurt Fernley – An inspiring athlete gold in Paralympics Athens, Beijing, commonwealth games

Madison de Rozario – Wheelchair marathon racer gold at Doha, London, Gold Coast

Gwen Jorgensen – 2016 Olympic Gold Triathlon – Training Tactics

Bradley Wiggins – Tour De France Winner 2012, Hour Record – Book (My Hour)

Marianne Vos – Dutch Cyclist who is pushing women and cycling

Zach Bitter – 12 hour World Record, 100 mile American record holder.

Ben Greenfield – Diving into low carb endurance and sharing his experience.

Alex Honold – Climber who is pushing the boundaries of free climbing

Kent Beasley – Part of the organisation team at Brisbane Cycling Club.

Who is your number 1 supporter?

My partner Adele

What book or video you’ve watched recently inspired you?

The subtle art of not giving a F#$@#

Dan Mace – Recent Youtube Videos

What music have you been listening to recently? (do you find music puts you off)

Fat Freddie’s Drop

The Black Seeds

KatchaFire

Kendrick Lamar

Remi

Hermitude

Phoenix

Two Door Cinema Club

Django Reinhart

Charlie Parker

Rodrigo Y Gabriella

Ending Question:

Strava Activity -> https://www.strava.com/activities/1672900533