by elmads

Introduction

“I don’t know if I’ll be able to run 21km, 42 km, and ultra marathons in the future, or if I’ll still be willing to train and push myself to reach that level of distance running. But I’ve already learned my lesson, and I’ll never ever question again what are the things that I cannot do until I actually try doing them.”

—How Running Changed my Frame of Mind

And I certainly didn’t question what I could and couldn’t do; instead, I just tried and did it anyway. I took on the personal challenge of finishing 21 kilometres. I haven’t run this distance yet in my entire life, and I do know that I’m risking a lot of things if I take this path.

Risks such as:

• Firstly, I’ll train my body to withstand the multiple stresses I’ll be putting it under. The risk of injury
• Secondly, I want to make my mind antifragile and let it learn how to overcome short-term physical pain. The risk of failure and of completely giving up
• And lastly, in my time, there are other things that I can do than this barbaric training; why take it? Physically and mentally transcending my previous feeble and wretched self. The risk of wasting one’s precious time instead of using it with other endeavours that can give better returns

It is a risk worth taking! As I personally deem that the advantages outweigh its disadvantages.

And it was indeed glorious, as I successfully finished my first 21-kilometre race. That race exceeded my expectations. I completed the race in 2 hours, 2 minutes, and 33 seconds, while my target goal time was 2 hours, 7 to 10 minutes.

My self-made training regimen worked superbly well for me. I wasn’t expecting this to happen, as it was my first time doing a proper running training plan.

It’s forming a plan from the bottom up, from accumulated learnings, taking note of my current level of health and fitness and my available time, and incorporating and applying everything with it.

It is through trial and error, and it is exactly the same with my personal finance and investing journey.

You will never know what you’re capable of until you try doing it.

The Experience – At The Starting Line

The race started at 18:55, and I went to the starting line around 15 minutes before the gun time.

As I was standing in the crowd with other half-marathon runners, I felt the excitement and adrenaline kick in even before the race started. The place was emitting positive and hyped vibes; you could see in almost everyone’s eyes that they were calm yet focused on the race. Everyone was stretching, shaking their nerves off, and talking with one another.

Different ages attended the race. I said to myself that it would be nice to get fit and healthy and still be able to run even if I’m 70 years old and above, which I just suddenly thought to myself, “Why not?”.

Additionally, I was surprised that there were pace runners with a flag on their backs that was latched to a small backpack. The flag indicated the time at which they’d finish the race. This means that they will run at a speed that matches the finishing time that is written on their flag.

For instance, if a pacer’s flag says 2 hours, 15 minutes, then the pace that pacer would run would be around 6 minutes, 23 seconds per kilometre, or a speed of 9.38 kilometres per hour.

I saw eight pacers that day. There were two pacers for each goaled finish time, which were 1 hour 30 minutes, 1 hour 45 minutes, 2 hours, and 2 hours 15 minutes.

I stood near the pacers with the 2-hour flag. I laughed at myself at first for having the audacity to run near these guys, as the speed and pace required for me to even be able to keep up with them would be way faster than what I’ve trained for. But I said to myself that as long as I see their flag at a distance, that would indicate that I’m nearing my goal time of 2 hours, 7 to 10 minutes. Also, I need to be mindful that I need to keep a distance from the 2 hours and 15 minutes pacers as well.

As the race started and everyone started to jog and then run, I also did.

Me: This is it; all your weeks of hard work will be defined by this moment. Let God do the rest.

At The Beginning – Nike Running Club (NRC) App

I seriously started running in 2017. I didn’t have any prior knowledge of what to do back then.

What I only knew about running was to just run as hard as you can. No Pain No gain kind of mentality — I eventually learned that this is not the case, as it would be more of a “More Pain, More Injury” type of running in the long haul.

After a few months, I started to follow a training plan that the Nike Running Club (NRC) App suggested.

This is where I first encountered the different running workouts.

1. Benchmark Run – It is a run that serves as a measure or reference point to assess your fitness level and track your progress over time. It involves running a specific distance or completing a specific workout at a consistent effort or pace. The purpose of a benchmark run is to establish a baseline performance that you can use to set goals, monitor improvements, and evaluate your performance in future runs or races. It helps you gauge your current fitness level, identify areas for improvement, and compare your results to previous benchmarks or to those of other runners. Benchmark runs can be used to evaluate your speed, endurance, or overall fitness, depending on the specific goal or focus of the run. They provide valuable feedback and motivation for your training, allowing you to see how far you’ve come and what you can strive for in your running journey.
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2. Tempo Run – a running workout where you maintain a steady and comfortably hard pace for a sustained period of time. It is often done at a pace that is faster than your typical training runs but slower than an all-out sprint. The purpose of a tempo run is to improve your aerobic capacity, lactate threshold, and overall running speed. It helps you develop the ability to sustain a challenging pace over a longer distance and trains your body to become more efficient at clearing lactate, a by product of intense exercise.
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3. Interval Run – this involves alternating periods of fast running with slower recovery periods. It is a structured form of training that helps improve your speed, endurance, and overall fitness. During an interval run, you run at a high-intensity pace, often near or at your maximum effort, for a specific distance or time called an “interval.” After completing the interval, you take a recovery period of slower running or complete rest before starting the next interval. This pattern of alternating between high-intensity efforts and recovery periods is repeated for several intervals. Interval runs are effective for building speed, increasing cardiovascular fitness, and improving your ability to maintain a faster pace over longer distances. They can be tailored to your fitness level and training goals, with the length and intensity of the intervals adjusted accordingly.
   
4. Easy Run – refers to a relaxed and comfortable pace of running that is generally slower than your normal or faster runs. It is a low-intensity form of running that focuses on maintaining an easy effort level rather than pushing your limits. During an easy run, you should be able to carry on a conversation without much difficulty and feel like you could maintain the pace for a longer duration. The purpose of an easy run is to aid in recovery, build aerobic endurance, and improve overall running efficiency. It helps to increase blood flow to the muscles, promote recovery from harder workouts, and enhance your cardiovascular fitness. Easy runs are an important part of a well-rounded training programme as they provide a balance between higher-intensity workouts and rest days, allowing your body to adapt and become stronger.
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5. Recovery Run – is a very easy and relaxed runs that you do after a challenging or intense workout. Its purpose is to aid in the recovery process and allow your body to recover from the stress and fatigue caused by the previous workout. During a recovery run, you run at a slow and comfortable pace, typically slower than your usual easy run pace. The focus is on promoting blood flow to the muscles, flushing out metabolic waste products, and helping your body repair and adapt to the training stimulus. It should feel comfortable and light without putting additional stress on your body. Recovery runs are an essential part of a balanced training programme as they help prevent overtraining, reduce the risk of injury, and allow you to perform better in subsequent workouts. You should be able to hold a conversation with someone while doing a recovery run.

These five running workouts were the first things I learned with Nike’s Running Club App. If it’s your first time using this app, it would start with a Benchmark run, where it would ask you to run a specific level of effort (easy, tempo, and sprint) within a certain period of time (in minutes).

The benchmark run of the Nike Run Club App will ask you to run for 15 minutes in total. I’m not sure if this is still the case today because I don’t use the Nike Run Club (NRC) App anymore. After you finish the Benchmark Run, the NRC App will tailor-fit a training plan for you. Included are the dates when you’ll be running based on the weeks of the present calendar year, the type of workout (tempo, interval, easy, and recovery), and days off (when not to run and weight training days).

It was a lot to take in for me at first, but it was also very helpful because it’s as if someone teaches and guides me on what to do. Rather than just running blind without knowing the basics of running workouts. 

No Pain, No Gain

I’ve somehow believed in this slogan. I completely understand that everything in life has a price.

Everything you want in life has a price connected to it. There’s a price to pay if you want to make things better, a price to pay just for leaving things as they are, a price for everything.

—Harry Browne

This strongly applies to health and fitness as well. For someone to be flexible, strong, have a good physique, have robust endurance, and live longer, he or she needs to feel the pain to achieve his or her personal goals.

Despite encountering and learning about the training workouts early on in my running journey (tempo, interval, easy, and recovery), I didn’t completely devote more time and effort to understanding each one of them. I just became content with the superficial knowledge that I got from that NRC app.

So, what happened? Well, I was running my Interval runs at a speed well above what my body can tolerate, with no focus yet on the proper running form. I sustained a lower right back injury because of this. The pair of shoes I was wearing during that interval run was also a significant factor, but it was not its complete fault (no proper stretching, warm-up, and cool-down during that time; novice mistake).

I was running tempo runs faster than what a tempo run should be for my level of fitness that time, the same as for easy runs and recovery runs.

I did these for years to come, and I only rectified these workouts in 2022. I also got to learn about heart rate zones that same year, and the most important and, I would say, defining discovery to date for me relating to running workouts is Maximum Aerobic Fitness by Dr. Phil Maffetone.

I was indeed running my workouts at a higher effort than they should be, as reflected in my Heart Rate levels relative to the effort of a specific running workout. I was also doing a lot more Tempo and Interval runs regularly than my recovery runs, and this can be detrimental for amateur runners like myself.

On top of that, I get to learn additional and supplementary training workouts such as Fartlek, Hill runs, supplementary active and passive stretches, foam rolling, callisthenics, and plyometrics. All are for the betterment of my running performance.

In short, no pain no gain is not the answer for optimal improvement, and this was explained why by Stephen Seiler in the section below.

Success is an intricate equation where the mere pursuit of knowledge is not enough to unlock its solution because application and relentless commitment to action must always be present to complete the equation.

You can download the “MAF Method” book by Dr. Philip Maffetone at the link provided.

https://philmaffetone.com/method/ – 3 Steps Devised by Dr. Philip Maffetone based on 40 years of clinical and scientific research, the MAF Method helps walkers, runners, cyclists and elite athletes of all ages and ability to reach their full human potential. The method is focussed on exercise, nutrition, and stress – the 3 forces that exert the most influence to achieving optimal health and fitness.

Then one of the few TED talks that have substantially impacted how I construct my own training plan. Please see the link provided below.

https://www.youtube.com/watch?v=MALsI0mJ09I – How “normal people” can train like the world’s best endurance athletes | Stephen Seiler | TEDxArendal

The Experience – The first 10km

As I started to run, I felt pumped up and wanted to run fast from the get-go, but I remembered that this is not a 3km nor a 5km race; this is a 21 km race. A distance I’ve never run yet, a game of endurance and discipline. It is not a question of whether I can run fast at the start; it is a question of whether I can run at a sustainable, uncomfortable comfortable and competitive pace up until the finish line.

In any endurance sport, completing the race within our goal time is not the only important thing; it is also important to finish it without any injury or bodily harm. Endurance running is the enjoyment of the act of running and the never-ending pursuit of physical and mental growth. Sustaining injuries can hinder that feeling of fulfilment and joy.

There’s no point in running and enjoying this endeavour if it’ll be cut short due to serious injuries.

I was mindful with my pace at the start; I told myself that you need to control the adrenaline build-up within you. Basically, I said, “Evan, don’t F**k this up; stick to your plans. You don’t even know the maximum capacity of your energy tank yet. Stick to your average pace and be mindful of your body for any changes”.

And I did; at the first 10km, I felt absolutely great. Every stride felt light on my legs and feet; my breathing techniques was at its peak performance; my heart rate was within my Tempo Run level; and I was well hydrated and carb-loaded pre-run. The water stations substantially helped during that run too. I made sure that I didn’t run faster or slower than my target pace.

While I was running, I felt the wind touch my skin, and the sun added warmth. It felt like it gave me more energy. I told myself that maybe this is a lot like how Superman felt when the sun’s rays shined brightly on him. Looking back at that, I now find it funny that I even had the audacity to have that thought; I might have been just too energised during the first half of the run (10km). It’s as if nothing can stop me from finishing my first 21 kilometres.

I reached the 10K distance at the 58-minute mark. I was 2 minutes faster than my planned time, which was 1 hour for that 10-kilometre distance. I still ran faster than my planned average pace. 😂😅 This is where I told myself that I needed to slow down my pacing.

It seems counterintuitive to slow down your speed, doesn’t it? At the 10km mark, I still had 11km to go to finish the whole race. I was afraid that I would suddenly lose the energy to finish it. This is because I don’t know what the maximum capability of my body is at this kind of distance.

Sure, I’ve trained for it, but I was still hesitant. My mind was saying that the most important thing during that time was to finish the race at my initial goal time of 2 hours, 7 to 10 minutes, and to be injury-free post-race.

I completely agree with what my mind was telling me; it is also doing what it is meant to do, which is to manage risk. Yet my body told me otherwise. It was shouting at me, not because it was tired or in pain, but out of excitement and strength. It told me;

“Shut up and just run. You’ve trained me hard enough, and you’ll just let the opportunity slide because of mere fear. You know within you that you can still do better. Just like what you told yourself at the start of the race. Be mindful of your body, and this is me saying now that you haven’t even reached your capacity yet. Supersede yourself and that feeble mind of yours, you punk!”

I sure got a good scolding. 😂 Thus, I continued my pace and see where this audacious risk-taking would take me. To the next 11km!

My Self-Made Half Marathon Training Plan

What I’ve built up with my running journey was not because I ran since I was young—I was a couch potato kid—or because I had good, healthy genes; I was actually a sickly kid, especially during the first decade of my life. It was because of the choices I made weeks, months, years, and a decade ago.

I’ve made my first running workout training plan from what I’ve learned, practised, and failed at from then to today.

The training plan I’ve made is only applicable to me. It is tailor-made based on my available time to train, my life circumstances, my health and fitness level, and a lot more.

As with money management and investing, there is no exact blueprint that works for everyone else. What works for me won’t work for you or everyone else; the opposite is also true.

Everything in life is about finding knowledge and skills that you can apply and change to perfectly fit your personality, individuality, and personal circumstances. What would be a common trait, though, is discipline, consistency, and commitment to small actions done daily to achieve that massive goal.

Below is the Microsoft Excel Spreadsheet for the training plan I’ve done and followed for my Lisburn Half Marathon race.

NOTE: The majority of the running workout I’ve done here was on a treadmill. The only time I ran on the road was on May 23, 2023, to test my race pace over a 10-kilometre distance. Against popular belief, improving your running technique and endurance is not only applicable on roads; using the treadmill is a good way to do it as well. I’m a testament to that. I prefer training on the treadmill because it’s less time-consuming for me (putting on presentable running clothes and gear, which is dependent on the weather and being mindful of the road, people, and vehicles), and it gives me more time to squeeze in my writing and investing endeavours.

The Experience – Finish Line

“Every challenge has a mindset required to overcome it.”

— Billy Alsbrooks

I am now at the 15km mark, and I’m now feeling the discomfort in both of my calf muscles. Twice did I feel the near cramping of it, but it didn’t go through. It seems luck is still on my side, or is it?

I still feel good and energised. Some of the runners who ran at the same pace as I have for the past few kilometres now slowly declined their speed; while others started to walk.

I’m deeply blessed that I still feel pumped up; there’s no laboured breathing or general pain yet. Though I can already feel discomfort on both of my legs and a bit on my shoulder, I’m still fine.

As I ran, I took all the water I could get from the designated water stations, but that changed on the last 5km. I expect two more water stations. The second to last station has 1 litre bottles, which would require me to stop in order to be able to drink from them instead of the usual water in a cup where I can just take it and drink from it while running. I said to myself that I would not stop just for it; I would pass this water station as there is another one on the last 1-2km of the race.

It was unfortunate for me because the last water station wasn’t there. I clearly remember that there should be one in that specific area where I expected it to be, as indicated on the race map, but it wasn’t there.

At this time, my right lower calf and my left upper calf were experiencing cramps and burning sensations. I told myself that if only I had just stopped and taken a few sips of water from the previous water station, it would have probably reduced the cramps I’m currently experiencing. Yet, I told myself, What’s done is done; you must push forward and do your best!

I started to lose my proper running form due to cramps in my calves. I wanted to stop and just walk. What’s more, the last 1 km consists of a 200–300-metre uphill with an approximately 5 to 7-degree gradient. This doesn’t bode well for me.

As I reached the said uphill, I wilfully pushed myself forward and tried to further tap into the zone (the flow state) as much as I could. Then, an intense cramp on my left thigh occurred; it was as if burning water was thrown at it. Lucky me, three cramps already on an uphill. 🤣🙄

If I stop now, I know I won’t be able to run anymore; I’ll be surely walking until the finish line. I know this for a fact because I’ve experienced it several times in the past. The moment you start walking after a run—with tired legs, especially if you have sore leg muscles already— you will find it extremely hard to go back into running and find the momentum to do it again. Thus, the only option for me is to run and finish the last couple of metres of the race, like my life depends on it.

My heart and mind told me this in sync. “You’ve trained extensively for this moment. The pain you’re feeling is temporary, and the regret of not giving your best effort would be far more painful. The feeling that you could have done better. Keep pushing; go beyond your limits! Plus Ultra!”

And I did; I finally overcome the dreadful uphill. To the last few stretch of the race!

As I approached the last 300 meters, I ran at a faster pace to finish the race stronger. My leg muscles were cursing and screaming at me by this time. I didn’t care; I just told them to shut the f*ck up! Hahahaha! 😂🤣

2 hours, 2 minutes, and 33 seconds. This time can be fast for some but slow for others. That doesn’t matter for me; what’s important is that I overcame my previous weak self.

The Evan a year ago (2022) would not finish at all in this race, and that’s with 100% certainty. Hahaha!

The Never Ending Road

I’ve learned a lot from this experience.

1. Hydration during the race, bro.
   
   I would not want to, as much as possible, have those bloody cramps again. I might need to purchase a belt bag that can hold a small water bottle so that I will still be hydrated even in the last few kilometres of the race.
   
   That said, I still wouldn’t put the lack of water stations in the last few kilometres of the race at fault for why I experienced those cramps, but it definitely had an influence on why it happened.
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2. I still had some gas left in the tank after I finished the race, meaning that my breathing wasn’t laboured and I hadn’t exhausted all of my endurance and strength yet (All runners know that feeling when you’ve pushed yourself well beyond your maximum threshold). The only problem I’ve encountered in this race were the cramps I’ve experienced, which knocked off my running form and, in turn, my performance in the last few metres of the race.
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3. I need to take days off or file for leave after a 21km race.
   
   I worked the day after the race, and I regretted it. 😅 I was limping at work because my left upper calf and my right lower calf were sore every time I walked, though I wasn’t embarrassed about it because I really did enjoy the run. The soreness I felt was evidence of that absolutely challenging and exhilarating run, but I really should have just stayed at home and rested properly.
   
   The fact that I still worked a day after the race showed poor decision-making on my part, as I miscalculated the chances of experiencing such soreness in my legs. Oh well, lesson learned the hard way. 🤦‍♂️😂🤣

My journey doesn’t stop here; it’s actually the start of the open highway. There are more challenges that I can choose from. More distances to conquer (42km and ultramarathons), places and countries to see and run—run and travel? Hmm! That seems exciting! 😁🙌 There are a lot of things to learn and practise, and there are a lot more types of endurance sports to do (Cycling and swimming. Duathlon and triathlon maybe?)

Mental and Physical well-being. There is indeed more to life than money.

Life Is Not Just About Money. FSHRM the Mythical Five

Knowledge is my Sword and Patience is my Shield,

elmads