Keto flu

Day 3 is coming to an end. It’s been an interesting last 24hrs. I woke up this morning, and ate my breakfast (a 4 egg omelette with sausage, and a glass of coconut/almond milk). Then after showering, I stepped on the scale (a daily routine) and did a double take.. I’d lost 4 lbs. My weight (already low) has been VERY steady over the last 3 or 4 months. I stepped off the scale and hopped on again and got the same result. Well.. when the body doesn’t have to burn / metabolize carbohydrates – it gets rid of excess water that it usually needs. So I’ve essentially lost 4 lbs of water weight..ok, I can handle that.

I’ve stuck with the meal plans I’ve made. Everything from bunless burgers and rotisserie chicken with mayo (yuck), and yesterday I had a sardine and avocado salad for lunch (this was delicious). I’ve had zero desire to snack between meals. And overall, I’ve felt pretty good…

Then this evening, I noticed myself kinda blanking out.. and having to think to myself “what was it I was doing.” Just kind of feeling confused and foggy. Well, I think my body is starting to say, “ok Jon – this was cute the first couple days.. Where the hell are the carbs!??” They’re all around me, I tell myself.. and I’m trying like hell to avoid em.. I’m not hungry, but I miss the taste – I miss the sweet and the crunchy goodness of carb loaded snacks. At church supper tonight, my sister law brought bars – one of them being chocolate peanut butter bars, made with town house crackers in the middle… OH, DID THESE LOOK GOOD! Salty, sweet….. “no thanks, I can’t have any..”

I’m gonna press on and figure that this is all part of the process, and that this is a good sign – I’m doing something right. My body should kick into ketosis soon, I’m told.. And I hope so. Because all of a sudden, a bowl of cereal and an ice cream cone sound real good…. I think they do.. actually, I’m confused. Not sure what point I was trying to make… Where am I?


Day one

Day one, in the books.. Nothing extraordinary, but a few discoveries and thoughts..

I’m a snacker. I snack. I look for handfuls of things like chips, cereal, crackers… and that’s where a decent % of my calories have come from. I can’t help it.. Or, I couldn’t help it.

Today, my first day of keto – my calories came from 76% fat, 20% protein and 4% carbs. Oh my… what a change. I ate a 4 egg omelette with sausage for breakfast. I wasn’t full after eating it. I was content. I had zero ambition to eat anything in the middle of the morning. I always have at least a desire to find something to tide me over until lunch. Well, lunch came around – I ate 3 beef hot dogs (not too creative, but it got the job done) without buns – and a salad with olive oil vinegar dressing. Again – I had zero desire to eat between lunch and dinner. Dinner – I stopped at Hardee’s on my way to Bible study tonight, and bought a lettuce wrap burger. NO FRIES! And get this, not only did I ask them to add bacon, I brought my own mozzarella cheese to put on top. I don’t like cheese.. cheese is evil. Yet, mozzarella has always been the exception to an extent. It’s on pizza, for crying out loud.. I can stomach mozzarella.

Well, I got through the first day. Well under my normal calorie intake – and feeling very satisfied. I’ve got my lunch packed up for tomorrow (a sardine salad with avocado… yum!).. I’m expecting the carb cravings to really kick in within a few days. But the experiment continues..

Here we go..

Got my meals all planned out, and ready to go for tomorrow.. I packed my lunch to bring with to school.. It’s a good one! 3 beef hotdogs (no buns), and a salad with olive oil dressing and some almonds to snack on. I’ve got a roast to cook up this week.. I’m kind of a lazy cook, so I can imagine throwing that in the crock pot – and just bringing chunks of meat to school with me for lunches this week. But seriously, it’s gonna be about getting into a good routine, and I think setting aside some prep time will go a long way into making this a successful experience.

I’m planning on heading out for an ice cream cone tonight – and treating myself to a beer (the 2 go good together, trust me).. Then it’s a whole new experience starting tomorrow morning.

Going Keto

The last 8+ years of my life has, in many ways, been a pretty predictable cycle – with 2 of the main components being running and eating. The 2 go hand in hand. Running leads to eating, and vice versa.. I ran and after a while I began to enjoy it (it wasn’t love at first run, by any means..) But running got me to appreciate the benefits that come with it – such as losing a little weight, staying in good shape and .. EATING! Oh, how I love to eat… Let me count the ways. Breads, cereals, burgers, cookies, ice cream, French fries.. Then the more nutritious things I learned to love – bananas, apples, veggies (like carrots, broccoli, potatoes).. Yogurt, chocolate milk… oh the list could go on and on.. BUT – starting Monday, that all ends.

Jon’s going Keto… kicking the carbs… gonna go for the fat!!! And lots of it..

There has long been the notion that an athlete, especially an endurance athlete, NEEDS lots and lots of carbs.. Carbs are good, carbs are what fuel our bodies. Carbs are quickly processed and metabolized and lead to quick and reliable energy when we need it most. Well, that’s all fine and dandy. There’s nothing wrong, per se, with carbohydrates. I’ve grown to love them -and I know LOTS of athletes who are perfectly healthy and eat tons of them. My diet over the last few years has been a consistent ratio of about 50-60% carbs, about 20-30% fat and roughly 20% protein.

The whole idea of ketosis revolves around depleting the body of sugars (carbohydrates) and thus forcing the body to rely upon fat stores for energy. The change and conversion is supposed to equal to a much more efficient and longer lasting source of energy.. Stories of athletes going for 100 mile bike rides without needing to take in anything but water had me intrigued. There are testimonials from students of Dr. Maffetone who kicked carbohydrates almost completely – and along with a strict training regimen were able to see drastic drops in their race times. Once in ketosis, people have also reported better mental focus and energy throughout the day, and also report losing the desire or need to snack between meals.. Snacking has been a way of life for me over the last 8 years.. so this is just crazy sounding.. If I’m running upwards of 70+ miles a week, how could that be?

Well, after racing a half marathon this weekend, I’m taking the plunge… I’m joining my good friends Ryan and Josh (both of whom started the diet and have nothing but great things to say).. I’ve done my grocery shopping for the first week. Lots of meats (roasts, fish like tuna and salmon, chicken with the skin, eggs and more eggs, cheese – which I don’t like, but may have to develop a taste for.. sausage, bacon, olive oil…. you get the idea)..

I will be cherishing the carbs I eat this weekend. Every piece of bread, every spoonful of cereal.. my favorite treat – the ice cream cone…. sigh. I have promised myself I’d try this for 2 weeks.. more than enough time for my body to enter into ketosis and possibly change my life… haha. We shall see…

More to come soon….

Product review – Surpah’s Digital Body Fat Scale



I was recently sent a new digital scale from Surpah’s for use in my training. In all the years I’ve been running, keeping accurate record of my weight was never a big concern. Most scales I’ve used or have looked at were either too bulky, too expensive or questionable when it came to accuracy and reliability.
Immediately after receiving the scale – I was impressed with its ease of use. The scale is ready to use right out of the box. It’s light weight, and sleek looking. I chose the black model (they also offer a white version).
You can literally set the scale on the floor, turn it on, step on it and get an accurate reading of your weight. And, with a few easy entries, you can set up a user profile by entering in your height, age, gender and selecting your activity level. This preset allows you to keep a history of your entries along with allowing the scale to take additional readings such as body mass, body fat, total body water, muscle mass, and bone mass.
I’ve enjoyed using the scale before and after my morning runs. It’s allowed me to get an accurate reading of the fluids I lose during a run – and helps me plan for hydration during my workouts.
The scale allows you to set up to 8 preset profiles – so each member of the household can enter in their info and select their profile for an easy, accurate reading at each use. Plus, the LED screen is bright and easy to read – and the buttons on the scale are very easy to use (I can tap them with my toe before stepping on the scale).
The scale retails for around $80 – but you can purchase it off of Amazon for $38.98 – well worth the price for an accurate, easy to use and stylish scale… in fact, it looks so nice, I keep mine in my living room.

Counting calories?

Counting calories..


A few days ago, I downloaded the Lose It app on my iPhone. After reading a few articles online, I was curious if I was getting ‘enough’ calories to give myself the best chance of running to my full potential. After filling out a few online calculators from RunnersWorld and other sports oriented websites, I found the general calorie count for my age / activity level / weight, etc.. was anywhere from 2,200 to 2,700 calories a day – before factoring in my workouts.

So, the last 3, going on 4, days – I’ve been tracking everything I eat. My results have been interesting thus far. I’ve made sure to eat like I normally would – and just get a general idea of what my habits are. First day, with a shorter run – I was about 500 calories ‘short.’ I’m told that I should be at 2,200 calories before working out (I like this – as the 2,700 seems way too high).. Now, the next day – I was about 350 calories over.. and this was with another 750 calories burned working out. I ate at Subway sandwich for lunch, with some cereal and eggs for breakfast.. then, the kicker was my SmashBurger and fries for supper. Well, this isn’t out of the ordinary. I don’t care about eating a burger from time to time. I love it – and I plan to continue to enjoy such things in moderation. What had me floored was the fat I took in that day.. 120 grams! YIKES! I had no idea I could ever get that high.. that was off the charts. But, in retrospect – that day was nothing too crazy.. Our bodies burn fat and use it as a fuel.. I’m ok with this. The next day, I had 56 grams of fat.

I plan on continuing to chart my nutrition. It’s given me a good idea on what I need to do to improve my diet – but more importantly, it’s making me realize that I’m doing pretty good as is.. I eat vegetables, fruits, grains – and this app shows I’m getting a good ratio to what’s recommended as far as protein / fat / carb percentages.

The moral – I’m a runner.. I run a lot.. I’m going to keep enjoying food – and don’t plan on giving it up any time soon 🙂







“The marathon can humble you.” – Bill Rodgers

I don’t know if this quote holds more true to anyone than me. I started running about 7 years ago, and ran my first marathon a year later. I use the term ran loosely in this case. I jogged about a dozen miles, then struggled and crawled about 14 more to the finish line. This situation would repeat itself a few more times over the next couple years. I’d train and run and get myself confident that I was ready, only to come up hobbling at mile 17-21 or so.

What was hard to explain at the time was why would I ever want to subject myself to the pain and downright frustration of this.. You’d think after pulling up with leg cramps, heat exhaustion or just from being too tired to care – time and time again, I’d say to heck with it. 

I almost did.. Why didn’t i? Boston.. The Boston Marathon. Almost all marathoners strive to get their coveted BQ time and a chance to line up in Hopkinton for the fabled race. I’d seen my brother and my best friend both qualify and run Boston. I’d heard stories from teammates and other runners about their experiences on this hallowed course. 

I finally, after 14 tries, got thru to a BQ.. a disciplined race approach, a strong buildup and the company of my best friend during the race got me a 3:06 and a chance to run in 2015.

So, why is this a big deal? I didn’t give up.. I tried and tried- persevered and overcame a lot of struggles (mental and physical) to prove to myself that I had this in me. I’m starting a new chapter in my life as a runner.. And I couldn’t be more excited. 

as far as I’m concerned, Boston 2015 – the countdown is on!