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My longest workout in a keto-adapted state so far

Friday, December 07, 2012

I indulged a little the last two evenings by having half a bar (1 1/2 oz) of milk chocolate each, which put me over my carb limit for those days by about 25 grams. The temptation shouldn't have been in the house, but I also had been somewhat sleep-deprived this week and when that happens I tend to eat too much.
I saw the results on the scale this morning. My weight was up to 132.8 lbs.
Given that my doctor's appointment to measure progress and body fat is on Tuesday and I know that I won't have much time to exercise tomorrow I decided to keep going as long as I felt good today.
I burnt 1000 calories total.
I started with 25 minutes of uphill walking, changing the elevation from 2 all the way up to 15 and back down to get my pulse up to about 140. Then I did some running intervals getting my pulse up to about 152 during the sprints. After this I spent about an hour working all the muscles in my body other than my shoulders, which had gotten a little sore from swimming last week and this Monday and needed a few more days of rest. All of it was with moderate resistance in 2 or 3 sets with 12-20 reps. The exercises that went better than expected were wall squats. I had no trouble doing 3 of them for 1 minute each. Also my abs seemed noticably stronger. I assume this was a result of my recent free-style swimming.
After that I still had quite a bit of energy so decided to do a little bit on the elliptical, something I don't usually care for. I changed the elevation but mostly focused on working glutes and hamstrings. After 15 minutes of this I still had a lot of energy left and got back on the treadmill, running 2 miles at 4.5-4.7 mph and total time of 26 minutes. This is the pace at which I was running during my training runs when I was running 6 times/week this spring and is much better than I expected, especially at the end of a workout. I'm not sure if the reason is that I am fully keto-adapted or if the conditioning I did in the pool last week paid off this quickly, probably a combination of both.
After my workout I decided to hop in the pool for 20 minutes just to float on my back and enjoy the cool water.
The part I will find out, is whether it is true that in a keto-adapted state the body produces less lactic acid and there is less muscle soreness. I'll be able to report on that tomorrow. emoticon
Overall I'm pretty happy with the day, although I did not get much work done. It started dark, rainy and gloomy and turned into a hail and ice storm with high winds and even darker skies, making the gym look very cheerful and bright. I will have to remember this for the next dark day which I know is just around the corner at this time of year.
And to finish up with the nutrion info:
1 cup of decaf with heavy cream for breakfast
1 cup of regular coffee with heavy cream before workout (because I hadn't had enough sleep)
1/2 pound burger minus bun, cheese, or ketchup for lunch after workout
I'm still not hungry but will make myself some veggie soup with beef broth to make sure I get enough sodium
chicken soup with spinach, coconut oil and sour cream
dessert coconut chocolate bar made with 85% dark chocolate, Xylitol, almond butter, coconut oil and coconut flakes


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  Member Comments About This Blog Post:

-LINDA_S 12/9/2012 9:20AM

    Great job! Gonna be making a beef veggie soup with homemade stock, grass-fed ground beef and lotsa veggies. Also my homemade mayo. Thanks for keeping us informed.

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TIPPY211 12/8/2012 8:52AM

    emoticon emoticon

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JSTETSER 12/8/2012 7:10AM

    Great workout!

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GOPINTOS 12/8/2012 5:00AM

    emoticon

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Perfect Health Diet Team
Country Living Team
Dr Oz Show Fans Team
Wheat Belly Team

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HISTORYRUNNER 12/7/2012 11:44PM

    Awesome workout. Keep it up! I agree, exercise makes the dark days of winter much more bearable. emoticon

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