Review, Thoughts, And Data on 4x4x48
This past weekend I completed the David Goggins 4x4x48 Challenge.
The basics: Run 4 Miles, Every 4 Hours, for 48 Hours.
Why Did I Do It?
I believe that as a western society, our hard work is often rewarded with comfort. That is all well and good, and deserved, but comfort over time makes us weak. We become addicted to comfort, which in turn can make the hard work we know we need to do ... harder, and less likely to be accomplished.
That is why every now and then I sign up for an event like this, to really emphasize hard work, dedication, discipline, grit, fortitude, and perseverance. All those things that we know we should do, but may not express daily and often get lost in the grind. Days become weeks, and weeks become months, and we should ask ourselves, when was the last time I expressed (fortitude)?
It's a reminder that we must continue to push into uncomfortable situations in order to grow. I firmly believe that you are either moving forward or backwards. There is no stagnation. Stagnation is backwards, because time is one asset you cannot recoup. We never know the opportunity cost of missed health and fitness choices until we are staring it in the face, desperate for a solution or ability to rewind time.
This applies to all areas of life, whether it's fitness, financial, work, or personal.
What Did I Think Of It Afterwards?
LOVED IT. It was a perfectly designed event.
It put me in some dark places. It forced me to express discipline to get up at 3am to run in 24 degree weather after only 2 hours of sleep and running 30+ miles already. It's the last thing I wanted to do. But it's what I needed to do in order to accomplish the larger goal. It pushed me outside my comfort zone in order to persevere, and that is what it was all about. Growth.
It also showed me that even I limit my beliefs and my expectations. I've done ultramarathons before so I had thoughts going into this how it would go. Lone behold, those thoughts were set too low. They weren't challenging enough.
- I thought I would do a mix of running and walking. 48 miles is a lot of distance to cover, and most in the ultramarathon world do a mix of running and walking to cover the distance. I ended up running every single mile!
- I thought I would run an average of 10:00min miles. Maybe even slower with the run/walking combo. I ended up feeling great and was running 8:30 miles at the end of the event! If you had told me I would run a 8:30 pace at the end of 48 miles, I would have said you were crazy.
Lastly, one thing I always love about events like this is the family support. Denise and the kids ran the 11am runs with me, without my asking. They were such a bright spot to have with me on the run. I looked forward to having them join for the support and to have the kids see my expression of hard work and dedication in action. I also love the feeling of crossing the finish line and seeing Denise. She supports me through all the things I do and it means the world to me.
Would I Recommend It To Others?
You can modify the event as needed for your fitness abilities. For example:
Walk 2 miles every 4 hours for 24hrs.
Stationary Bike 45 minutes every 4 hours for 48 hours.
You pick the fitness method, modify the time as needed, and go for it!
David Goggins has a 40% rule. He says that most humans only utilize 40% of their potential. What are you willing to do to grow past that 40%?
Nutrition & Hydration
As you will see in the data below, I burned over 6,000 calories a day. Nutrition and hydration are arguably the most important factor of success in any long-distance endurance event.
I ate mostly normal meals; the only slight changes were less fat and increased carbs. These are pictured in the top row.
Breakfast: 3 eggs, veggies, 3 english muffins with butter, and a orange juice drink for extra carbs
Lunch: Meatloaf muffins, rice, broccoli, and cashews.
Dinner: Spaghetti and meatballs with coconut water.
Snacks played a huge role. You can see what I picked up in the bottom left picture. Some of the noteworthy snacks:
Tailwind: My go-to carbohydrate + electrolyte supplement. I would do 2 scoops (50g carbs) 30min before each run, and 1 scoop when I got back from each run. So that's 75g of carbs around each run, just from tailwind!
Kiwis: Probably the best fruit ever, next to mangos. More vitamin C than an orange, and more potassium than a banana, these little guys are delicious and nutritious. I crushed 10 of them throughout the weekend.
Honey Stinger Waffles: A delicious little treat of carbs and some healthy fat.
Final nutrition note - I consumed, on average, about 100g of carbs per hour. I always like to run on an empty stomach (food wise) so I would do my run, get back, and eat most of the food for that time period right then. I would continue to have liquid carbs (Coconut Water) later on, but all the food was consumed right after the run, so I had time to digest before the next run. I like to stop eating whole foods 2 hrs before I run.
Hydration - I drank roughly 60oz of just water during my 3 hours of downtime between each run. Then I also had the Tailwind which is mixed in 16oz of water, big coconut waters, juices, and more. I'd estimate it was close to 100oz of fluids during those 3 hours.
Two black screenshots on the left show my Whoop data. All the runs and the little naps at night. Notice the 6,000 calories burned in the top right of picture #2.
Picture #3 is from Strava. It shows my workout history for the last month. Runs are in the green. Notice how little runs there are. The fitness we do at ResoluteFIT translates to more expressions of fitness than one might think.
I love ResoluteFIT workouts for a number of reasons: You can accomplish a lot of fitness in an hour, strength training is critical for all aspects of life, it is a great injury prevention training platform for all the running I do, and it is just fun to do with a great group of people in class. But my true passion, and how I like to express my fitness and challenge myself, is with endurance sports. Hence, all these running challenges I do!
I have two ideas floating in my head. I'd like to run a sub-3hr marathon and also do a 100-mile ultramarathon. I'm leaning towards the sub-3hr marathon this year.
My fitness is an extreme, I know I'm an outlier. My question to you is - what are you going to do this year to push past that 40% and grow both physically and mentally? It won't happen just by chance. Pick something you find interesting, sign up for it, train for it, and give it all you've got! If you need ideas or want help, give me a shout, I'm happy to help!