- We are Running on Ketones. This is not a typical story; we are endurance athletes at different stages of our lives, who are experimenting with a low carb Ketogenic diet. We are not doctors or scientists, just athletes. Anthony is the youngest and the fastest, age 20, and prefers ultra road running. Eric (ZoomZoom), age 27, is ukulele playing mixed distance runner. Dan (SKA Runner), age 42, is new to running, prefers mountains ultras, and a bit of a computer geek. Bob(uglyrnrboy), age 54, prefers mountains ultras and loves to tele ski. This site,, will document our journey as endurance athletes implementing a low carb ketogenic diet in to our lives. Please feel free to contact us with any questions you have about our experiences.

What is a Nutritional Ketosis Diet? []

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. This elevated level of ketone bodies in the blood is a state known as ketosis.


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Training . . .

Weekend Weblink

Wonderful way to low carb train.

UCAN Webinar: UCAN and a Ketogenic Diet

skarunner[1]Last week there was a special UCAN webinar and I miss it; some how it slipped my radar.   Here is an interesting audio clip regarding a ketogenic diet and endurance. ~SKA

*Andy asks the team how UCAN will impact his ketogenic (high fat/high protein/low carb) diet.

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

Anyone else using it?  I have experimented with it, but not yet in a big race.

Ketogenic Diet: Running & Some Carbs?

Yesterday (day 27 in Ketosis), I ran in a area that I thought was relatively flat, but I was wrong.  I wanted to get in 20 fast-ish miles with only a little bit of gain. I ended of running 21.15 miles and running 3 different parks, Lair 'o the Bear, O' Fallon, and MT Falcon.  My total gain was 3,546’ with an average technical Colorado trails level. 

Okay, I ate a regular Keto diet the previous day, nothing unusual.  When I woke up, I had an espresso with a little diet caramel syrup.  I started off very strong – peer pressure.  Three miles in, on the second hill, I slowed to a powerwalk; it was a steep hill.  About 2 hours in to the run, my buddy was feeling a bit drained so he had a gel.  I wasn’t drained, I was taking the run fairly easy, I did feel hungry though.  I had a Justin’s Almond Butter w/ honey packet; It tasted awesome! 

*Note: I have been beating myself up over the last week and put in over 70 miles with about 14,000 feet of gain from Sunday to Sunday and I was feeling it today.  At this point around mile 9, climbing the hills were tough, I just felt weak or sloggy.  Where my buddy, after eating his gel was rejuvenated, he also ran a lot less than me the previous week, either way very difficult to compare.  In my head, I was thinking that I had just finished my hardest week in a long time and I was just fatigued. 

Around mile 15, My buddy needed another gel, I still felt ‘tired’ -  lack of better word.  I ate a Stinger Waffle, Yummy!  I was told that eating some carbs during a long run will not kick me out of Ketosis and it didn’t. I felt a little rejuvenated myself.  We both picked up the pace a bit and then around mile 20, I felt really good and just took off.  I also knew it was the last mile or so and the end was in sight.  It was a slightly down hill with an overall gain of 120’ and I ran 6:49 for my last mile.    

In previous runs, while in ketosis, I pretty much fasted.  So did it make a difference to eat the waffle?  Hard to say, the course was very hilly and we did a lot of climbing.  Hills have always been my easy for me and I enjoy them.  Since I have been in Ketosis, hills seem harder and my legs feel heavier?  Could I be just out of shape, or is it that hills are better on carbs? I don’t know, still figuring things out. 

I still think Keto is the way to go.

Ketosis: Twenty Mile Run, No Carbs, and No Bonks!!!

It was AWESOME!!!  I just ran my first long run, 20 miles, while in ketosis and I didn’t Bonk! or even come close.  OMG – I was laughing about it the whole time.  It still amazes me, only  a few months ago, I would have taken 7-8 gels and would have had some kind of fancy drink in my bottles. It definitely wasn’t my fastest time, but it wasn’t that slow.  I averaged a 10:15 pace with a few hills here and there – 1,474 feet of gain. The trail is fairly groomed, maybe a typical Colorado technical trail. 

On top of that, the day was beautiful and there were tons of other runners.  I crossed paths a number of times with the same runners  One was definitely an ultra runner and the others were just out for a 3+ hour jog; it’s Colorado. 

HILLS: I still feel heavy in the legs on the hills and out of breath compared to pre–ketosis runs.  I am not in the best of shape, but it is not the same feeling – a bit weird.   Hills have always been my thing and now it seems to be my weakness.  I hope after I am fully “ketosis adapted,” I will attack them like I used to. 


My Ketogenic numbersFOOD:  As I recall, I only had a double shot espresso for breakfast prior to the run.    During, I drank lots of water – about 60oz over the 3.5 hours, but ate absolutely nothing.  The day before I stopped eating at 8pm, consuming only 1,680 calories with 31 Net Carbs.  I was very satisfied all day, just a little low on the veggies.  This brings up the fact that I am never hungry anymore and almost have to force myself to eat.  It is like a dieters dream.    

Lately, I have been treating myself to a sundae providing I keep my carbs low all day, Breyers Low Carb Ice Cream, two table spoons of healthy peanut butter, and a serving of Spanish peanuts. It is the bomb!  The ice cream has sugar alcohols and I have heard a lot of bad things about them, but nothing from reliable sources, so I keep eating away.

My-Ketogenic-PercentageI also stayed under my daily calorie goal – 1800.  And kept within my percentages of 70% – 20% – 10%.  I know others have different percentage setups, honestly I just picked a formula that was in the middle and not too extreme.  I need to do more research to make sure I am staying healthy, but I feel great, in fact better than great!

Let’s see how I feel tomorrow . . .