Two Week Carb Test – Holy Smokes!

Slowly my motivation is beginning to refuel. It is not anywhere near where I hoped it would be during the month of September. I was really hoping to hit this low in October, but it is what it is. I am still going to attempt the marathon despite only about three runs in the last three weeks. It will be more of  fun run than a PR run.

To help me get back on track I am hitting up a Two Week Carb Test mentioned in the book by Dr. Maffetone that I have been reading and studying. This test limits certain foods to find out where your optimal level of carb intake should be. During this process I hope to also shed some body fat, clean up my aerobic function, and endurance as I try to get back on track. This test will also jumpstart my metabolism by turning my body into a body fat burner.

This morning I weighed in and wrote down all signs and symptoms of carb intolerance that I have been feeling the last few weeks. The point of this test is really not for me to lose weight, but I am aware that it could happen.

Tomorrow I will perform a MAF test to test my running aerobic levels so I can monitor it again at the end of the test. I meant to do it this morning, but my alarm did not go off.

Already, I have realized how carb saturated my life is as I look into the kitchen and honestly cannot eat 90% of the food. This two week test is not about cutting calories. I am too eat like crazy as usual with about two hours between snacks and meals. The point is to cut out food that contains sugar and carbs. At the end of the two week test I then slowly integrate those items to see where my tolerance is as I should be feeling great by the end of two weeks. When I bring back certain carbs I will know when it is too much when the symptoms kick in.

This morning was tough to not eat waffles and syrup or toast or juice.

Here is the food breakdown

Foods to Eat During the TestYou may eat as much of these foods as you like during the Two-Week Test:
– Eggs (whites and yolk), unprocessed (real) cheeses, heavy (whipping) cream, sour cream.
– Unprocessed meats including beef, turkey, chicken, lamb, fish, and shellfish
– Tomato, V-8 or other vegetable juices
– Water—drink it throughout the day in between meals
– Cooked or raw vegetables such as squash, leaf lettuce and spinach, carrots, broccoli and kale, but no potatoes or corn.
– Nuts, seeds, nut butters
– Oils, vinegar, mayonnaise, salsa, mustard and spices
– Sea salt, unless you are sodium sensitive
– All coffee and tea (if you normally drink it)

Be sure to read the ingredients for all foods, as some form of sugar or carbohydrate may be added. These include peanut butter, mayonnaise, sour cream and even sliced meats.

Foods to Avoid During the TestYou may not eat any of the following foods during the Two-Week Test:
– Bread, rolls, pasta, pancakes, cereal, muffins, chips, crackers, rice cakes and similar carbohydrate foods
– Sweets such as cake, cookies, ice-cream, candy, gum, breath mints
– Products that contain hidden sugars, common in ketchup and other prepared foods (read the labels)
– Fruits and fruit juice
– Processed meats and fish such cold cuts and smoked products which often contain sugar
– All types of potatoes, corn, rice and beans
– Milk, half-and-half, and yogurt
– So-called healthy snacks, including all energy bars and sports drinks
– All soda; this includes “enhanced” mineral water, and diet drinks

For more info, check out his site and here is info on the test –

I am not going to lie, I am a few hours into this and I am struggling. I want some oatmeal and some creamer in my coffee. Time to stay tough and hope this is what I need to get back on track.

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Thursday Medium Length Run, Dr. Maffetone Method MAF Test Trial #1

Last night I had the worse sleep ever. I could not fall asleep despite being incredibly tired. My allergies have flared up something fierce since the rain we got the last few days. After sneezing my face off and having the typical terrible headache and itchy eyes I went to bed. As soon as I laid down I had to watch the Olympics for a bit. This track and field is just too good to pass up. I could not fall asleep. I literally was up every 20 minutes. I knew that was just the opposite of what I needed with running in the morning and school starting.

4:15 came around and I debated skipping the run as I had a terrible night of sleep, but I knew I would not be able to fall back asleep so I got up. I then debated just running the 6 miles and driving to the Y, but after walking around with some sore hip and groin areas I knew I better run to the Y taking the first two miles nice and easy to warm my body up. I have been reading a book by Dr. Maffetone and he stresses the importance of warm-up and cool down. That is one of several areas that I am not good with. I took the run to the Y nice and simple to get in a good warm up.

At the Y, met up with Phil, Nick, and Jen. We headed out in the perfect running temps for our regular loop.  I have been curios about Dr. Maffetone and his MAF test as guide to fitness and health. I have read a lot of positive and also some negative about his method. However, I am interested in his methods and ideas so I thought today might be a decent day to test out the MAF test.

I don’t know if I did it right, but I know my HR training area is between 149-154. So when we ran our loop I took 5 of the 6 miles. I did not count the first mile as we ran really easy for everyone to warm up. I used miles 4-8 as my 5 mile MAF Test

My MAF Test

Mile 1: 8:34 HR 142
Mile 2: 8:10 HR 147
Mile 3: 8:06 HR 149
Mile 4: 8:01 HR 151
Mile 5: 8:08 HR 152

A couple things I did wrong. First, my first two miles were not in my HR zone so I need to pick up the pace a bit more early on. Second, based on this method my times should actually slow down as I progress and you can see my times dropping the first four miles. This will most likely change when I actually run at the proper heart rate to begin with.

I don’t this data is valid. I will have to re-test again and get my valid data so I can chart my aerobic progression over the next few months. I know the Maffetone method is a slow, long process. It is not an overnight transformation like our society demands. This will give me something to work on through the winter.

I ended up running nice and easy as a cool down the last mile and half or so. I feel much better after my run. The key today will be able to stay awake during the first day back. A quick nap over lunch might be in order!

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