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Fasting benefit to endurance training - so far so good!

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28 Aug 2012 22:36 #12125 by Kira
Kira created the topic: Fasting benefit to endurance training - so far so good!
I wanted to share my recent experiment with fasting as a component in endurance training. I had noticed previously that after a short (3-5day) water fast I felt great while hiking and/or running.

I just completed a 3 day water fast experiment with the intent of giving my body a tune up.

I wondered if I might lose muscle, not recover properly or feel too fatigued following my fast. I have lost a couple of pounds recently due to training and have felt hungrier than usual, perhaps my fasting would be more difficult as a result? This did turn out to be true, my day 2 is always my will power day but this time it did seem harder.

My running average is 30mi/week and my long run prior to fast was 20 miles. I am also cross training with some cycling and a weekly hike of 10ish miles and 2800' elevation.

Day 1 fast - ran 8 miles. No problem.
Day 2 fast - no chance of running, too tired and preoccupied with the idea of food. :blush:
Day 3 fast - ran/walked 4 miles....heart pounding, out of breath, I wouldn't call it fun but it wasn't terrible. My breathing is always great so feeling out of breath was unexpected.

I broke my fast after 3 days 17hrs (89 hours total) and ate several healthy meals throughout the day in an effort to rebuild "fuel stores". One mistake was too much miso soup as I have a tendency to retain water (oops).

Day 5 - 48 hours after ending fast I had some leg swelling (my fault...love the salt) but despite that I had a fantastic long run of 24 miles.

Body feels light, strong....I think my tune up worked! This was last week, my runs this week have been great and my energy level excellent along with my post run recoveries.

Thought I would share my experience since I was pleasantly surprised! My husband also participated and he was thrilled, he beat his best time by 5% (85mi cycle ride w/4000' climb over 20 mile stretch). It is a grueling climb and this time he stated the "hills felt like flats".

Best, Kira
The following user(s) said Thank You: Shant

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06 Dec 2012 06:48 #14134 by Tutankhamun
Tutankhamun replied the topic: Fasting benefit to endurance training - so far so good!
Someone quote me if I'm wrong. But at only day 3 I believe your body is barely in ketosis. If even at all. If it were a long fast I'm sure you'd suffer GREATLY.

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06 Dec 2012 14:37 - 06 Dec 2012 14:39 #14152 by Ockeghem
Ockeghem replied the topic: Fasting benefit to endurance training - so far so good!
Kira,

I am a long-distance runner (marathons, ultras, etc.). I am good for about five days on a no food fast before I feel really drained while running. I have yet to find that running on keytones (as opposed to glucose / glycogen) is possible for distances greater than ten miles without difficulty.

That being said, I did run an eight-miler on my thirteenth day of fasting back in October, and although it was a struggle for a couple of miles, it got better around miles 7-8. And the pounds will certainly come off since at that point you are 'burning the candle at both ends' (i.e., fasting and exercising rigorously) so to speak.

Happy fasting!

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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06 Dec 2012 15:41 #14154 by Tutankhamun
Tutankhamun replied the topic: Fasting benefit to endurance training - so far so good!
How long have you been running, ock?

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06 Dec 2012 15:46 - 06 Dec 2012 16:20 #14155 by Ockeghem
Ockeghem replied the topic: Fasting benefit to endurance training - so far so good!

Tutankhamun wrote: How long have you been running, ock?


Tutankhamun,

I began running in August of 1978, the same day I quit smoking. I had been smoking three packages of cigarettes per day. I ran several marathons, half-marathons, and shorter races in the 1980s, and recently (about three years ago) began to train for distances longer than the standard marathon.

Are you also a runner?

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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06 Dec 2012 16:20 #14156 by Tutankhamun
Tutankhamun replied the topic: Fasting benefit to endurance training - so far so good!
I do alot more short explosive stuff windsprints and stuff work on my fast-twich muscles (I fight mma)

But yea, I used to run alot more I still do a couple miles a day usually. Nothing like a typical endurance athlete, though I think I might start running marathons for fun. And tbh it isn't because I think it's a bad thing to run alot like that.. I just find it hard making time for it when I'm training around 6 hrs a day in sparring/bj/boxing and just working out in the gym. Usually beat after I get done. But yea, I make time for the run in the morning usually

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06 Dec 2012 16:20 #14157 by Tutankhamun
Tutankhamun replied the topic: Fasting benefit to endurance training - so far so good!
Not to mention I find it incredibly boring unless I'm running with a group. lol

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06 Dec 2012 16:24 #14158 by Ockeghem
Ockeghem replied the topic: Fasting benefit to endurance training - so far so good!
Tutankhamun,

Yeah, I understand the need to make time, and I also find myself quite fatigued when I get to my martial arts classes in the evening after I've done a long run.

I don't do any MMA, but I train with several guys (and a few girls) who do cage fights on a regular basis. I enjoy both BJJ and Shotokan karate. In the latter, we often get bruised and have a few broken bones as it's hardcore karate with real contact.

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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06 Dec 2012 16:29 - 06 Dec 2012 16:30 #14159 by Tutankhamun
Tutankhamun replied the topic: Fasting benefit to endurance training - so far so good!
Yea I feel you there... my gym spars and trains like chute boxe 100% I get injured literally after every time I train.. But I like it that way, keeps me down to earth and knowing where I need to improve. And when I say injured I'm not talking serious injury just cuts and bruises/sprains stuff like that. Nothing usually serious, MMA is a brutal and grueling sport. So many people suffer from injuries in this sport it's ridiculous. Wrestling is the worst for injuries, unlike boxing or kickboxing you don't put your body in serious demanding/akward positions like you do in wrestling with takedowns and such.

What belt are you in BJJ?

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06 Dec 2012 16:52 - 06 Dec 2012 16:53 #14161 by Ockeghem
Ockeghem replied the topic: Fasting benefit to endurance training - so far so good!

Tutankhamun wrote: Yea I feel you there... my gym spars and trains like chute boxe 100% I get injured literally after every time I train.. But I like it that way, keeps me down to earth and knowing where I need to improve. And when I say injured I'm not talking serious injury just cuts and bruises/sprains stuff like that. Nothing usually serious, MMA is a brutal and grueling sport. So many people suffer from injuries in this sport it's ridiculous. Wrestling is the worst for injuries, unlike boxing or kickboxing you don't put your body in serious demanding/akward positions like you do in wrestling with takedowns and such.

What belt are you in BJJ?


Tutankhamun,

Thankfully, our jiu-jitsu classes are very well-supervised. We get the occasional clown who thinks that because he has wrestled in high school he's going to come in and pin everyone. Once he rolls with one of our blue belts, he either matures quickly or leaves. But as you know, BJJ isn't about pinning, it's about submission. And our instructors frequently emphasize "position before submission." They're also very good at teaching us how BJJ isn't about strength; rather, it's often about positioning, leverage, and of thinking about four or five moves ahead of your opponent (like in chess).

I'm only a white belt (three years of study). It takes a while to be promoted in jiu-jitsu at our dojo. We only have adult belts (no junior belts) in jiu-jitsu. However, in karate we have belts for children and adults. I'm testing for my brown belt in karate in January. If I pass, I'll be a brown belt in karate for another couple of years before I test for my black belt (1st Dan).

Areas of specialty and interests: Canon and Fugue; Greek and Latin language and literature; Marathoning and Ultramarathoning; Martial Arts (Brazilian Jiu-Jitsu and Shotokan {Kissaki-Kai} Karate); Medieval and Renaissance music notation; Television series (All In the Family; Charmed, Dark Shadows, Lost, The Outer Limits, Roswell, Star Trek); Theology; Twelfth- and thirteenth-century conductus,...

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