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From Fellrnr.com, Running tips
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|[[File:BLK2GLU.jpg|none|thumb|x400px|My blood BOHB against my blood glucose levels. r<sup>2</sup> is 0.68, p < 0.001]]
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=Ketoadaptation=
The advice from books like |[http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 The Art and Science of Low Carbohydrate Performance] is that [[Ketoadaptation]] takes at least two weeks, and [[The Science of Ketogenic Exercise| the classic study by Phinney]] used four weeks to ensure complete adaptation. My experience fitted in with this guidance and for the first couple of weeks running was much harder. My [[Heart Rate]] (HR) and [[Breathing]] (Respiration Rate, RR) was much higher than I would expect for the given pace. It also seemed like my RR went through cycles; at some points the RR would be what I would expect for the elevated HR, and then increase so that my RR was higher than expected, before lowering again. This would repeat every few minutes. After [[Ketoadaptation]] my running felt similar to how I feel on a high carbohydrate diet. However, an analysis reveals that my HR was higher than it would be on a high carbohydrate diet (see "Running Economy" below.)
=Ketogenic Running=
* I found I had no problems running marathon distance training runs without any fueling on the Ketogenic Diet, but I can also do that on a high carbohydrate diets.
* Taking small amounts of carbohydrate during a long run could be done without impacting my Ketone Levels, but too much would cause the levels to drop precipitously. To my disappointment, the extra carbohydrate did not seem to reduce my fatigue or improve performance. I also tried taking extra fat, or mixtures of fat/carbs/protein, which seemed to help a little.
* Hinson Lake 24 Hour was a disastrous race. By mile 24 my blood pressure was low, my breathing was strained, my blood ketones were 0.8, and blood glucose 108. At mile 26 I started to suffer from Nausea, but I continued to push on until mile 42 when my blood pressure was too low to stand. After some medically trained runners took care of me for some time, I recovered enough to walk another lap (~1.5 miles), then run a lap, before retiring from the race.
=Running Economy=
The graph below is of my [[Relative Running Economy]] over the three year period that includes the time I was on the Ketogenic Diet. As you can see my Running Economy was lower on the Ketogenic Diet than with more carbohydrates. This is what I would expect, has fat requires more oxygen to produce a given amount of energy compared with carbohydrate. [[File:KetogenicEcconomy.jpg|none|thumb|500px|[[Relative Running Economy]] over a three year period.]]
=Conclusion=
{{KetoSeeAlso}}
