Summer Training

Here is what the summer training looks like: some HIIT, Spinning, Pool drills, easy running on TM and trails, weekend rides and open water swims.


Cholesterol Results from HFLC

Keto Lettuce Cups
I was very pleased with my recent cholesterol results and had to share. At first I was afraid to leave the safety blanket of high carb eating because I was worried that I would just fade from low energy and my cholesterol would be wrecked. Well, the cholesterol wasn't wrecked and in fact I improved on some important points. I took the test about 2 months into the HFLC diet with a Home Access test kit and plugged the results into this calculator.

2015 Cholesterol:

-Total Cholesterol of 181 DESIRABLE
-HDL of 78 is OPTIMAL
-Triglyceride level of 43  NORMAL


-Total Cholesterol/HDL ratio is: 2.32 - (preferably under 5.0, ideally under 3.5) IDEAL
LDL/HDL ratio is: 1.218 - (preferably under 5.0, ideally under 2.0) IDEAL
-Triglycerides/HDL ratio is: 0.513 - (preferably under 4, ideally under 2) IDEAL

What happened is my HDL (good cholesterol) went up 21 points from normal to optimal, and the triglycerides went down 30 points! LDL is still in the optimal range, so no worries there. Ideal ratios all around!

Here are my cholesterol numbers from 2 years ago to compare. I think my diet from 2 years ago was fine for an active person. I had been working on adding good fats to my diet. It was just recently that I started to gain weight even though I was exercising alot so I thought of reducing the carbs and that worked. I think over time my body got used to burning carbs and became more sensitive to them. When you reduce carbs, adding in the good fat helps with energy and satiety.

2013 Cholesterol

-Total Cholesterol: 150  DESIRABLE
-HDL of 57  NORMAL
-Triglyceride level of 70  NORMAL


-Total Cholesterol/HDL ratio is: 2.63 - (preferably under 5.0, ideally under 3.5) IDEAL
LDL/HDL ratio is: 1.386 - (preferably under 5.0, ideally under 2.0) IDEAL
-Triglycerides/HDL ratio is: 1.228 - (preferably under 4, ideally under 2) IDEAL

Typical day of eating for this was: 

  • Post-run fruit smoothie with milk, yogurt & honey

  • Spinach salad with eggs, barley and chickpeas

  • Salmon pasta with cheese and veggies

  • Snacks: Oatcake with apple and peanut butter, almonds

I wasn't logging my food every day but would do a monthly spot-check on fitday. I was in a nice long plateau, but now things are happening I'm  logging and monitoring and will keep sharing what works.

I donated blood and platelets this month and I noticed it was a little easier than before. I didn't experience that extreme drop in blood sugar and felt fine. I just have to make sure as always that I'm getting enough iron because I deplete it with all the exercise. My fasting blood glucose is in the mid 70s.

I'm really happy about this and it keeps me motivated to continue on the path!


Comparison of HFLC to LFHC Diet

Here is an observation I made about how some calories are not the same as others for losing weight. I wanted to prove that I was losing weight because I was taking in less calories on a high fat low carb diet so I started keeping a food diary and logging it.

I was wrong.

I am taking in the same amount of calories and losing weight.

Let's just go with it. People can say what they want. I got a new scale and just started tracking body composition so this should be interesting.

Below is typical of what I was eating last year. As you can see it is close to the Zone, with plenty of carbs. I was actually trying to eat more carbs for more energy but falling short. This diet was fine. I had plenty of energy and could maintain my weight with this diet but not achieve weight loss. At this time I was doing P90X and lifting weights, so I thought I had to do protein shakes and builders bars. I did not restrict my calories because that never worked for me. The targets are at the top and then at the bottom is the actual consumption. As you can see, it has lots of sugar.


CaloriesProtein - 20%Carbs - 60%Fat - 20%Equivalent
1 scoop recovery drink1105200.51/2 drink
1/2 banana520.7130.21/2 fruit
French Toast32527.531.34.31 carb
TJ Go Raw Trek Mix21071614snack
Spinach salad with sprouted tofu and hempseeds, carrots and tomatoes42636.414.118.71 1/2 veg, 1 pro, 1 fat
Clif Builders Bar27020308snack
Turkey, broccoli, pasta36237.943.64.31 pro, 1 carb, 1 veg

chocolate (approx 1 oz)580.74.94delicious
TJ NF Greek yogurt 1/2 cup w honeydew901611.50.1dairy, fruit


Here is what I ate yesterday on HFLC. I even went out to eat and had dessert. I started counting net carbs, whereas before I didn't. I have been lifting weights with HIIT & Plyo sessions at the gym, some spinning and light cardio this week. On this diet, I HAVE been losing weight. I'm down 8 lbs since May. I just stepped on the scale after my run today and it said I'm down 10. I've had a few carb-up days here and there, but mostly my diet looks like this. I actually try to keep the net carbs below 40 and eat just enough protein.


Bonk Proof Coffee220

26coconut oil and butter
Vital Proteins Collagen36900BCAA
Heavy Whipping Cream60006
Salmon Fillet801601.5
2 cups spinach14210
1 T Hemp oil with ACV (for dressing)1200014Lunch
1/2 avocado16128.514.5
Cherry Tomatoes31270
Pate w Black Pepper1708214Iron-rich snack
Flax crackers (1/4 c serving)22080.817.2
Almond meal crackers (1/4 c serving)1606614
Bacon Cheeseburger with salad (no bun)56031547Dinner
3 pc Low Carb Bread with cream cheese and blueberries424131128dessert
(or breakfast)

It works out to about 75% fat, 15% protein and 10% carb, no sugar, and very little fruit. I will enjoy those on my occasional carb days. I lost an inch on my waistline since last month, even with the weekly and bi-weekly carb-up days. There are other benefits to this diet besides weight loss, which is why it is easy to stick with. I like being wrong sometimes!

My thought is when you first change your diet and use fat for energy, you will see a weight drop and then it will plateau again. Adjustments can continually be made as your body is always changing, especially if you are exercising and doing weight training. As you get older your body also changes and you have to listen to your body. What may work for a 25 year old male doesn't necessarily work for a middle age female.

And now for the food pics! Click on info for details:

Good book with solid info and recipes


Heart Rate Training

I think after all these years I'm finally starting to get Heart Rate Training. I've been running by feeling this year and worked on trying to improve my cadence and finally got a PR on my 5k. Recently I came across something really interesting. In researching what is the best HR to train at I came across this Runners Connect video interview with Dr. Phil Maffetone. Using his method, I determined that my target training heart rate should be 140.

I want you to try this:

Use his formula and determine your number.

Now go look at your latest 5k PR that you actually trained and felt ready for, not one that you did just on a whim.

Check out your Average HR number on that race.


For me the number was exactly the same.

Check out:

August Already?

This year is going by quickly! I just sailed by the halfway point and beyond and needed a moment to look back and reflect on where I'm at and where I am going.

At the end of June: 

Swim: 29 mi
Bike: 631 mi
Run: 516 mi
Fitness: 17 hours (Spinning, TRX, kayaking, strength training)

Events completed so far (End of July)
Postal Swim: 1 hour TT: 2950m
SFR Point Reyes Populaire: 75mi 7:15:00
SFR Pierce Point 200k: 12:14:00
Kaiser 5k: 21:45 (2nd AG)
Oakland Running Fest Run the Town Challenge 2015: 21:08 5k (PR!), half 2:13:38 Total 2:34:46
Cinderella Challenge: 86 miles,  7:27 moving time, 8:28 elapsed time
Grizzly Peak Century: 7:56 moving, 9:33 elapsed time + 1 hr to get to start
Alcatraz Crossing
Bay to Breakers: 1:11:10
Golden Gate Trail Run 50k: 8:04:00, 6320' elev
SF Marathon 5k: 21:39 (2nd AG)
Biked Mt. Tam and Mt. Diablo

The swimming is pretty sad, but hard to keep that going with all the other mileage being put in on land. I hoping to catch up when I do my tri-training which will be swim-specific. I achieved my running goal of doing at least one 50k this year so now I'm going back to strength training for the next 6 weeks before embarking on tri training. In addition to TRX I started doing HIIT and Plyo at the gym and will be spinning again to get ready for Tour de Tahoe. I've dropped almost 10 lbs doing the HFLC diet and feel ready to keep on going.

June in Pictures

June is all about: The Escape, Back on My Feet Runs, Trail runs, bike rides, the beach, Water World Swim and SUP, the wind and fog! I star...