Keto crash

On Saturday, I felt horrible for most of the day. I finally realized that I was very hungry for specific foods; I ended up eating a pint jar of cashews, and a nearly full pint jar of dried pineapple chunks. Given that it was near the end of the day, and how much sugar pineapple has, I should have been well out of ketosis on Sunday morning, but I wasn't. My blood ketones were still above 2.

Sunday, I didn't eat much of anything except sausage and eggs for dinner. Today, I've had several sources of carbs; pasta being the dominant one, but also some milk chocolate. Looking into things, I think the protein levels in the keto chow I was subsisting on may have been insufficient for my exercise regime. I may also have been too aggressive on my caloric deficit. Over the next day or two, I intend to restock on groceries to support a more conventional running diet, but to maintain a deficit of approximately 1000 calories/day. I'm also still abstaining from alcohol. Keto was good the last time I tried it, but this time it's just not seeming to work. Anyway, a caloric deficit is a caloric deficit, and I should lose weight either way.

I want to get better at trail running. There' a fair bit to learn, but my birthday is on a Saturday this year, and I think I can be ready to run a self-made trail marathon by then. That's essentially 12 weeks to train, so long as I start in a week and a half, so I get that week and a half to study, increase my current road kilometers per week, and get any equipment I need. Maybe the biggest issue will be finding places around here that qualify as "trails" to train on.

More thoughts on water

I am a big fan of versatility. For backpacking, lightweight solutions are great, and of course redundancy is important when it comes to emergencies. The purification tablets that I carry in my survival kit allow for viruses, which almost no inline/straw type filters do. The only exception is the aquamira frontier max, which is undesirable in a variety of ways, not least because of its very limited connection style.

So I've settled on the HydroBlu versa flow. It allows a bottle or bladder to be threaded into either side, but still has hose barbs on both ends; maximum connection versatility. It's very light, lighter even than the sawyer micro. I'm interested to see if a bottle or bladder of clean water can be used to backflush it. The same company also manufactures an add-on combination activated charcoal/ ion exchange filter that's good for 150 gallons and removes heavy metals and chemicals. About all I might want to add on is a prefilter for large sediments.

As for containers, I'd like some of my water to be in collapsible containers to minimize sloshing around; these would be (hopefully) on the front straps of my bag or vest. I'm leaning towards 500 or 600 mL hydrapak bottles, which would also give me the flexibility to move to the befree from Katadyn. With two of them, I'd be carrying roughly 40 extra grams over using small smart water bottles, but the lack of sloshing around is worth it. Ideally, these bottles would be for clean water only; with $14 and 25 grams worth of accessories, I could even hang one of them from a 28mm screw filter to accept gravity flow (and use them to backflush such a filter).

1-1.2 liters of water is not really enough for a lot of situations, though. Also, it would be desirable to have at least one container that's not collapsible, in order to try out the use of an aspirator to obtain, and possibly prefilter, water from sources too shallow or inaccessible to dip a container into. 1-liter smart water bottles fit the bill perfectly; light, cheap, moderately rigid, and they fit the Hydroblu filter. They weigh something like 40 grams (I should buy one to weigh and clean), so I can easily carry two (one for clean water and another for dirty water). Sloshing shouldn't be an issue, since I would only carry them either empty or full most of the time. If I really find myself wanting a collapsible one liter bottle, hydrapac and cnoc both make soft 1-liter container in the 60 gram range with 28mm threads.

All told, between the versa flow, a charcoal filter, a pair of 600 mL ultraflasks, and a pair of 1-liter smart water bottles, I'd be looking at 3.2 liters of water storage, filtration for most things except viruses, and a total weight of about 300 grams. Another 25 grams would give me a gravity filter option/ ability to backflush with an ultraflask. If I decide to only carry one smart water bottle, and thus not have a clean one, these adapter would be wise to carry to ensure I can backflush. I'm not sure how much a siphon arrangement would add.

Anyway, on another note, keto doesn't seem to have seriously compromised my running pace. And I weight in at 87.5kg this morning. That's probably a bit low, but it still seems to represent a solid 2 kg in two weeks of dieting. At this pace, I should comfortable achieve my target weight by mid-march, and juuuust about use up the keto chow that I have now.

Water while backpacking

Boy, are there a lot of water treatment options out there. Right now, I'm leaning towards some sort of inline filter like the Sawyer micro or the Aquamira frontier (the frontier is the only one I'm aware of than handles viruses), or a chemical treatment like aquamira. The straw seems like it has a higher throughput. Some of the chemical treatments demand a four hour wait time, which isn't really feasible if someone is using multiple liters in a given hour.

One issue that seems to come up quite a bit is filling the container from very shallow streams or other sources. This makes me wonder about using a water bottle with a specialized cap; one hose could run from the water source, through the cap, and down to the bottom of the bottle, while another hose from the cap could be sucked on by the user to draw water into the bottle. The hose in the water source could have a prefilter on it, while the suction hose could have an inline filter to avoid aspirating any contaminants. Come to think of it, such an arrangement could be used to prefilter any source, not just shallow sources.

Running pack

I recently got an Osprey Rev 6 for a good price secondhand. I love it when people buy things as part of a plan to do things that they end up not doing. "I'm going to dehydrate all my own healthy snacks!", or "I'll use this exercise machine every day!". And then, six months later, that stuff is on craigslist for 80% off. Have I used everything I ever bought? Nope, sure haven't. But I have used darn near all of it, and most of it until it was totally worn out.

Anyway, the rev 6 is a much smaller pack than my other osprey, a much-used hikelite 35 that I bought new (on sale) a few years ago. I still use that pack several times a week, but I wanted to get something that could hold a few more things than the elite survival systems running belt I have. Today, I went on my first run with it; a 15-kilometer jog that, for the first time, saw me running my "hatchet route" in reverse. I was feeling a bit lethargic, and my pace was quite a bit slower than usual; 6:35/kilometer, compared with my usual 6:00 or slightly under. It will be interesting to see if that gap narrows as I stay in keto for a while, and my body adapts more and more to burning fat. Anyway, I'm not bothered by it; I'm still getting a lot of cardiovascular benefit, and I'm still increasing my distance per week. My weight loss is proceeding, and I'm increasing the number of reps I use a 10-pound weight for on my strength exercises (yesterday was 70 each of my 100 crunches and squats that I had the weight for). The pack itself felt like more of an item of clothing than an item of cargo, despite what it held (a jacket, survival kit, first aid kit, and my phone).

I also got some good advice regarding packing for ultralight camping, and as a result I took a few things off my list. For example, I had listed both a lighter and a matchsafe, with the matchsafe being an emergency backup. But my survival kit already contains two different emergency ways to start fire, both matches and a sparker with tinder tabs. I did have a trowel on there, for digging catholes, but really wouldn't a tent stake be perfectly adequate? My morakniv weighs over 100 grams; gerber makes a 17 gram folding knife that's perfectly fine (and, really, I could use the RSK5 from my survival kit as my main knife and out a folding razor knife in the survival kit). There's always room for improvement, even if the effect is primarily psychological; I even spent a few moments thinking about trimming down the drawstring on the stuff sack for my titanium mug/pot. But then I realized that the bag itself might be worth replacing (is three layers of material really necessary to hold a mug?)

I also finally got my boat wrapped today. And none too soon; now I can put my dehydrator on the back porch and start dehydrating kimchi en masse.

The end of day 6

Good LORD, yesterday ended poorly.

It started well. I did 70 weighted reps of my situps and squats, with 100 reps total of all my strength exercises. Breakfast was a 200-calorie protein shake and coffee, with a keto chow shake after I got to work. I ran to work with a 6.5 kg pack. Work was going well...right up until it didn't. For better or for worse, I didn't start running home until 1930, and it was probably the worst run I've ever had while still finishing. My shoulders felt terrible, my pace was 39 second per kilometer short of my average, and I felt absolutely shattered by the time I got home. I ended up nearly collapsing on the floor. I thought that perhaps being on only day 5 of keto, coupled with a long work day and being at a significant caloric deficit for the day, was the cause. I had my keto chow for dinner and a small piece of dark chocolate for dessert. Still, this morning, my blood ketones were at 3.9; that's after a night's sleep, not immediately after exercise.

Anyway, I felt fine today. I finished off the last of my heavy cream supply with breakfast, so lunch and dinner were both made with light cream. My weight loss seems slow and steady, which is how it should be. By the time I work through the keto chow I have, I should be ready to go in for another scan.

I think I'm going to order a tent kit from Ray Jardine. He seems to have this lightweight backpacking thing sorted out.

Day 3

And I appeared, at least this morning, to have a mild keto flu. Nothing major; I was still able to do 100 reps of all my bodyweight exercises, with the 10 pounds weight for the first 60 situps and squats, as with last week. I woke up early enough to fold all the laundry and do a few other chores. And I commuted to and from work with a full pack, at about the pace I've been going for the last few weeks. According to the scale, I've lost nearly 2kg in only two days. I highly doubt it's water weight, as I'm drinking large amounts, so really the only thing I can think of is that the 90 I was at two days ago was overblown.

Anyway, my attempt to assemble a good ultralight camping kit continues. I got some things in the mail today to assemble my small survival kit. Right now, it contains a signal mirror, water purification tablets, a water bag, a whistle, a fire sparker, tinder tabs, 4 storm matches with striker, flashlight, compass, and an RSK5 knife. I still intend to add some duct tape, aluminum foil, needles, and fishing line (maybe with a few hooks and sinkers), provided I can figure out how to fit it all in the tin. I considered using a small otterbox; it's waterproof, it latches more securely, and it has a bit more space. But it weighs 128 grams to the 36 grams the tin weighs; even full, the tin survival kit weighs less (112 grams) than the otterbox does empty. And it is metal, which could come in handy. So I'll probably just make sure that the contents are each well-sealed in plastic wrappers as appropriate, seal the whole tin closed with a good strip of electrical tape or similar, and maybe tie it shut with a paracord wrap.

While I had my scale out, I weighed my headlamp and found it's quite a bit lighter than I had originally thought. So that's nice. By the time I finish my diet, I'll have lost more weight simply as body fat than my entire 3-season fastpacking kit is anticipated to weigh! I am struggling a fair bit with the stove thing; I do think I would miss having a hot cup of coffee.

Sleeping mat

So I bought a used therm-a-rest inflatable sleeping mat today. It's an older style, before they got the winglock valve, but very light (344 grams with stuff sack), it fits me, and I believe the R value is around 3. Not bad for $45.

I also came across an interesting concept. MSR used to make a device that uses electrolysis to convert salt water to an effective water purification solution; potable aqua still does. There are a few changes I would make; there doesn't seem to be a good reason to have a separate bottle for the brine solution, when there are reservoirs for salt in the device itself. It's nice that it's rechargeable and has solar charging built in, but I don't see a good reason that the batteries couldn't be replaceable (maybe the electrodes wear out too and they don't want to make those swappable?). And it seems odd that you can select only a few volumes, from 1 liter to 20; seems like they could have just made 1, 2, 3, 5, and 10 liter settings, and allowed combinations. It would also be nice to have an option for 500 mL. Anyway, it's a very interesting concept, particularly because it works against all bacteria, protozoans, and viruses, and doesn't require (but would benefit from) prefiltering.

Anyway, my blood ketones this morning were at 0.8, so I was well into ketosis. I added some formulas to my keto chow calculation spreadsheet to show what my body weight will be at various body fat percentages. My goal with this round of keto is to get down to 10 percent, which should take me just about two months (and almost perfectly use up my supply of keto chow). From there, I really shouldn't let myself get back up to 20 percent again. Perhaps I should set a band; hit the upper end, say 17%, and that automatically triggers a diet until I get down to the lower end, say 13%. It would be appropriate to keep going in for a scan every 3 months or so to make sure my lean body mass isn't changing enough over time to throw off the calculation.

It's also high time I went on a stuff diet. I'm not sure I have the nearly 500 things to get rid of that it takes to do a "number of things=date, every day for a month" purge, but I definitely have extra stuff that can go. Hangar One bottles that I'm never going to cut, my razor scooter, that sort of thing. Particularly if I'm going to buy some Tyvek, netting, etc. to try to make into a bivy sack and a poncho tarp. Am I ambitious enough to sew a quilt? Maybe just a cowl first. I like the idea of a quilt with removable insulation tubes to adapt to different temperatures ranges; particularly with colder temps, because the tubes for the foot area could be shorter and held in the center of the quilt by cords, saving weight because the quilt will get wrapped around the feet anyway.