Calgary Police Half Marathon – a race report … in preparation for Ironman
Wednesday, April 27th, 2016
2016 Finish Line at Calgary Police Half Marathon – Volunteer & Friend Jeremy Woolward presenting Bryon Howard with his Finisher’s Medal
A few years ago, along with friend Greg K, we decided we would do an Ironman distance triathlon every 5 years. I think we both think of it as a bit of a health check up. 2011 was our last Ironman … so this is Ironman Year – the goal race being Ironman Arizona on Nov 20.
One of the reasons I like this 5 year Ironman plan … is every 5 years … I’m forced to get real efficient with my time, and because of all the training … I am forced to take a serious look at my health and habits. Currently, as I ramp up my training and research – I am a bit amazed at all the new supposed ‘hacks’ – at how to get fitter and faster.
For the past 6 weeks, I have experimented with a Ketogenic Diet (High Fat and Low Carbs). I began down this rabbit hole by Listening to a pod cast by Tim Ferris as he interviewed Dr. Peter Atilla & later Dom D’Augustino. Since then, I’ve listened/read other proponents of this ‘way’ … Mark Sisson and Ben Greenfield.
Proponents of training and racing in a Ketogenic State (as I understand it) – suggest that you should not need to fuel your body until after 3, 4 and even 5 hours of training/racing. Your body will burn more efficiently on fat (versus what we all mostly believe – which you must use Carbs).
Since January 1, I have run 36 hours. That is about 2.5 hours per week. At the same time, I’ve been skiing, cycling and swimming … gaining fitness. I did three very good speed workouts on the Glenmore Track the three weeks prior to this race.
Since early in March, I’ve been waking in the morning … drinking bullet coffee … and getting on with my day of a morning swim or run, then working … often having the first low carb meal at noon. (This is to practice becoming a fat burning machine.)
Sunday, April 24/16 – Calgary Police Half Marathon – Time to test the training & diet
I woke 2 hours before the 8am start, I drank a bullet coffee (adding butter and cream). I weighed in at 160.2 lbs – which is about 5 pounds off my standard ‘natural want to be weight’ of 166 pounds. I’m pleased about that. Ultimately I would like to try to get down to 155lbs for IM Arizona.
15 Minutes prior to the race start, I drank some Ketoforce (It contains 55 calories with Sodium & Potassium Beta Hydroxybutyrate … supposed to help me be a ‘fat burning beast’.)
Weeks before the race, I decided I would try to run sub 1 hour 30 min … which is a pace of 4 min 15″ per km. (I did similar pace in November.) I felt great at the start of the race, running the first 8 km’s between 3:52 and 4:07.
Somewhere between 9 and 11 km, my legs felt VERY heavy. (I wondered … do I have enough miles of running in these legs.)
1 hour into the race, against the strong proponents of this diet, I had a gel. I was told if I did this … it would be like rocket fuel and I’d fly the last 30 minutes. Nothing. (I wished there was a telephone booth near, so I could get my Superman cape out.)
In the last kilometer, I had another gel. I got passed by two runners.
I had no kick – no fight to truly race.
My average heart rate was 163, max bursting to 188. This may suggest that I was going as hard as possible … as my threshold is around 163 (from my self testing).
I ran 1 hour 30 min and 30 seconds – a pace of 4min 17″. I finished 25th overall and 6th in my age group. According to Strava, the course was a little long. See the route (my heart rate & more) on Strava by clicking here.
What did I learn:
I’m enjoying the diet
I should try the next event with a fat filled breakfast (eggs fried in coconut oil/butter & spinach)
I should run more than 2.5 hours per week
What’s Next?
Ghost of the Gravel on June 19, a dirt road race of about 150km – where I hope to defend my win from last year in the Cat 3 category.
I think I’d like to get more strict about this ketosis thing. I’d like to monitor my body a bit more to find out if I am actually in ketosis.
I want to learn more about HRV (Heart Rate Variability) Training. My understanding so far … base your workout effort on your rested heart rate when you wake up in the morning.
In 2015, RE/MAX Realtor Bryon Howard ran as Superman at The Police Half Marathon. With a lot less training, little focus, and no diet changes – his time was only 2 min slower than 2016. (The cape must have helped.)
Are you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.
About Bryon Howard
Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at www.TheHowardTeam.net.
