The race.

I immediately want to start by saying that I did not reach my goal that I had set for the race, I ran last week. I had a very ambitious goal to run a 14 kilometre race in one hour, actually I was a bit more ambitious and wanted to complete it in less than an hour which as you just read did unforetuneatly not happen.

What did happen is that I finished the race in one hour and four seconds. The best time I that have ever ran in any race. Not only did I beat my personal best time, I beat it by more than ten seconds. My average time per kilometre was around 4:26 whereas the last race that I ran in Hong Kong, was 4:38.

I am thrilled by the results and really proud of myself although I always think that I can do better. One thing that did happen really early on in the race was that I tried to pass some people and I was not paying attention then the next moment a man in a wheel chair rode right in front of me, in an attempt not to run right into him, I dodged to the right, causing my upper leg to hit a pole which hurt throughout the race.

Now I am not saying that had this incident not happened, I would have reached my goal (I would have) but who knows.

At one stage I also paced myself with another runner, at first it felt like a pretty decent pace but after two kilometres I realized that he is definitely not trying to set any goals. It was hard to break away from him but at one straight stretch of road, I managed to push past him and started putting metres between the two of us.

Before I get into some more details of what I think, could have been done slightly better, below is a video of the event, you will even see the guy in the wheelchair that I mentioned earlier.

Factors that I need to address that will make me better next time:

  1. My running shoes.
    Even though I love running and run a lot, I have never really invested in running shoes, the shoes that I did the race in were ok in the beginning but recently every time I ran with they gave me shin splits and they hurt my knees. I initially did not buy them as running shoes but rather as casual trainers but due to lack of other shoes they defaulted as my running shoes. I have already ordered new Nike Pegasus and I believe that these will make a huge difference when I go running. The Adidas also felt a size or two too small.

2. My diet.
I should have invested a little more into what I ate before the race. I did have pasta the evening before the race and was planning to have some pasta for lunch before the race but this did not happen and I ended up eating a light salad at around 13:00 and the race was 20:00. I may have had an apple or banana in between but I could feel that my energy reserves were running on empty. Next time, I will make sure to research a little bit and be very prepared.

3. Running long distances (training).
When I run, I tend to run between 5-10 kilometres, never really planning the exact times and setting goals for timings on how far, how fast I want to run. I will have to align my training routine with my goals, so for this race, it would have been great if I had actually ran a 14kilometre or two so that I knew what to expect.  One needs to know how to pace oneself and how when to go fast and when to speed up. My lack of training and exercise caused this aspect to fall flatly on its face.

4. Pacing oneself.
I was out of the gate like a jack rabbit, my first three kilometres, I did just above four minutes, this was already extra tough as I had to push through the crowd, which means that if it was without the masses, I would probably have done the first three kilometres in around 3:50, which is great but not sustainable as you have another eleven kilometres to go. This point might relate to point three, one can only learn to really pace oneself with experience and training.

5. The music.
I opted to not make a playlist and go for a generic Nike playlist found on Apple Music… Stupid choice, although I did give it a listen the previous night and heard numerous songs that I liked, on the race day, not one song that I liked made it to shuffle. This sucked big time as I get really pumped up from familiar songs, like I have written about in a previous post,  I get really psyched up when I listen to Kayne West or just something familiar. I could really feel the mental tole that the music was taking on me as time passed, with each new song I hoped to hear something familiar but did not, so I suffered a slight disappointment each time a new song started. I did consider stopping to change the music but this would have been disastrous for my end time.

Other than that I cannot really think of anything else that I could have done any better. So with the above noted, I can now start working on my next goal, which is slightly more ambitious but nevertheless, a great challenge to strive for and it is the ten miles in an hour challenge. Ten miles in an hour equates to 16kilometres in an hour.

I used an online pace calculator to work out which pace is needed to achieve this feat and it is a whopping three minutes and 45 seconds per kilometre. This sounds insane but when I think that I did the first three kilometres of last weeks race at just above four seconds, it give me a lot of hope that I can achieve the 16 kilometres in an hour goal. I will get a decent plan and consistently work on it.

Bonus photo, the knock I took on my knee:

Tomorrow I am setting a new personal running record.

Tomorrow is a special day, I will be running a 14 kilometre charity run with a few colleges. The run will take place around 20:15 tomorrow evening and I plan to end before 21:15, which means that I will need to run at least 4 minutes and 28 seconds per kilometre.

4.28 x 14 = 59.92 

The above equation is the slowest average per kilometre distance that I will be running, the cool thing is, even if I do run this slow pace, then I will still make the 14 kilometres in under an hour.

But that is not the plan. I plan on averaging at least 15 seconds below this and even pushing some kilometres to way below the 4 minute mark. The thing is, I can do it, I am extremely fit at the moment, doing some form of exercise at least once daily and I have not touched a cigarette in months.

4.00 x 14 =56

Now this equation I like… Its simple, its rounded off and it easily achievable. Tomorrows new personal best will be at time of 4.00 minutes per kilometre for 14 kilometre.

But off course I am always open to do it faster, check in tomorrow for an update.

Tiring Tuesday

I am struggling to keep my eyes open as I type this, today has been one really long day, starting at 05:30 with some ready, meditation, a brisk nine kilometre run and followed by a gruelling ten hours of work.

I wish that there was someway to get a bit more out of a day, with that I mean, I wish that I did not get tired, fatigued, lose my concentration and maintained consistent high energy levels throughout the day.

I strive to realise this wish, through healthy eating, consistent exercise and limiting the amount of carbs and sugar that I consume but I am yet to achieve optimal performance. I have also started taking some melatonin to succumb to a deeper sleep which may also lead to better energy levels.

But as of yet, its still constant experimenting, tweaking and self medicating to try and get the most out of each day.

Art gallery in Eindhoven.
Art gallery in Eindhoven.

So today was great, I love my morning runs to work, I do not do it everyday but at least once a week, I will run both to work and back. The nice thing is that Amsterdam is flatter than the top of Table Mountain, making running a fun and relaxing activity as opposed to Cape Town and its tumultuous ups and downs, mincing away at your legs .

I run with a backpack which is normally stuffed with work clothes, toiletries, several notebooks, work shoes and my laptop. It slows me down but I also think that it makes me stronger as I run with at least an additional five kilograms weighing down on my calves.

I think that it was this morning during my run that I realised that Amsterdam can really become my city, I mean where else can you live on the one side of the city and still be able to run and cycle to your work on the other side of the city? Definitely not Hong Kong.

Apart from the ability to run to and from work, the charm of the centuries old architecture, the long Summer days and the beers on the cafe terraces are really also growing on me.

I think I shall start looking to buy an apartment real soon, my lease on the current place that I am renting expires in the next four months, which gives me a perfect window to start looking for a place to buy.

Blossoms in Springtime.
Blossoms in Springtime.

What I talk about when I talk about running

This blog title has been borrowed from the book title by the writer Haruki Murakami and the main image is from the fan blog, http://www.haruki-murakami.com.

I have been toying with the idea of writing a blog post, inspired by the above mentioned book and my running habit. The book, a memoir, is a sort of autobiography which centers around the writer Haruki Murakami’s running habit.

Here is a small excerpt:

“Most runners run not because they want to live longer, but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive then in a fog, and I believe running helps you to do that. Exerting yourself to the fullest within your individual limits: that’s the essence of running, and a metaphor for life — and for me, for writing as whole. ” – Haruki Murakami

Ever since I can remember, I have always been an avid runner, probably influenced by my father who at the age of sixty two still competes in marathons and runs on a regular basis. I keep track of his progress with my Runtastic App and can see exactly how many kilometers he has run for the month thus far.

I have fond memories of us running together, competing in races together and of him dragging me out of bed, telling (bamboozling) me, that we are only going for a quick jog around the block, which always ended up being a tough eight kilometers fast paced run around several blocks.

I don’t know why, but I always fell for his bamboozles.

Running on Table Mountain in Cape Town, South Africa.
One side of running on Table Mountain in Cape Town, South Africa.
Running on Table Mountain in Cape Town, South Africa.
The other side of running on Table Mountain in Cape Town, South Africa.

Also, I have many memories of primary school, of waking up at the crack of dawn only to run the two or so kilometers to my school’s sports grounds, and then starting my official running training.

After high school I became a lazy student, who neglected health and fitness by citing academics as an excuse. Once I started working I did not get any better at all, I did a few fun runs here and there but nothing serious.

At the age of 26, I competed in a half marathon (The Two Oceans) with absolutely no prior training, just will and determination. It was a horrible idea. Once I passed the three kilometer mark, I dreaded every single meter thereafter. At times, I thought of flagging down the medical team and tapping out of the race, and at other times I contemplated just giving up.

Luckily I did neither, finished the race, and vowed that I would never run a half marathon again in my life…

The next year I ran the same race but this time, I had trained for about three weeks prior to it. As expected, it was yet again a horrible experience.

I remember how angry I was during the race. Angry that I had entered, and angry that I allowed others to influence me to enter.Not only did I vow to never enter a race again, but this time I told myself I was done with running. I actually think I bought a mountain bike a few weeks later.

The point of the stories above is that I do have a certain degree of natural fitness, a bit of crazy, strong will and determination and an affinity for running, which I have only embraced again recently.

I ran a couple of random races over the last couple of years but never in my life have I run like I run now. Every run is a small competition. A competition to try and beat myself, beat my time, beat my pace, and mostly: beat my mind.

Running to me has become an escape, and definitely a small addiction. Yes there is the physical element, where the brain releases endorphins, but there is a lot more to it.

I have grown to love the scientific and mental aspects of running as a sport, where I challenge every factor which could have had an influence on my performance for a specific run.

For example, on Monday, I will do a ten kilometer run at 6:00PM, my time will be approximately forty six minutes and seventeen seconds. Then on Wednesday I will run the exact same route, also at 6:00PM, but this time, my results will be approximately forty four minutes and twelve seconds. Which results in a difference of two minutes and five seconds.

Now this is where my mind starts working, I consider each factor: from what I had for breakfast to what time I went to bed. Then I also consider the mental state in which I was in when I started my run, and once I finished.

I weigh each factor and determine the influence that it may or may not have had, then I take note on how I might alter an element to improve my run.

The other day, I ran without drinking coffee, and I did exactly the same run after two flat whites. Needless to say, the post coffee run was way better than the no coffee run, this article explains more.

The above example is a little self explanatory, but there are more examples which are a little harder to explain, like the Kanye West vs Chance the Rapper phenomenon…

I have found that I run way better while listening to Kanye West than when I listen to Chance the Rapper. There could be several explanations for this, but my friend’s explanation still remains the best: “If I had to listen to Kanye West, I would also run for my life.”

Hilarious.

All jokes aside, Kanye’s earlier, pre-dark stuff is actually pretty uplifting and inspiring, I use it all the time for training.

So now you know what I talk about when I talk about running. As the title suggests, I do in fact talk about running.

This is not a topic which I can and will cover in one post, as I still have a lot that I could say when it comes to running. With that being said, I will end this with another timeless quote from the book title by the writer Haruki Murakami, one which has been a sort of a mantra for me.

“Pain is inevitable. Suffering is optional. Say you’re running and you think, ‘Man, this hurts, I can’t take it anymore. The ‘hurt’ part is an unavoidable reality, but whether or not you can stand anymore is up to the runner himself.” – Haruki Murakami

Sunday bloody Sunday

I spent my Friday evening with some friends in a smoky bar, surrounding by people drinking and having a great time, I do not drink myself but have no problem hanging out in bars and around people drinking.

I actually sat at the table next to my ex girlfriend and her new husband but neither of us made any attempt to greet each other as we carried on as if our three years were together never actually happened, I am not really sure how I feel about that…

What did get to me, was the smoke, I spent around four hours in the bar and it was clouded with smoke! I must have smoked at least five cigarettes with all the second hand smoke that I inhaled.

At the time I did not realize the effect that it had on me but while driving home I could feel my throat aching, scratching and my sinuses starting to act up.

When I awoke Saturday morning, it felt like I had the flu, my head ached, my nasal cavities were all blocked up and I was in a down right foul mood. It felt like nothing could go right and everything just felt off, it was a sort of angsty depression, very strange sensation.

I can only deduct that this was caused by the smoke in the bar as no other external or internal factors changed except this. All my clothing from the night are still tainted with the smell of cigarette smoke.

I don’t judge people who smoke but I do hate smoking and as an ex smoker, I do believe that I have the right to hate smoking, as I know from personal experience the terrible health risks that smoking holds, it actually blows my mind that people still smoke but admittedly I was one of those people, not too long ago.

It seems that addiction trumps all sense of self preservation. Horrible really.

Saturday morning after finally getting put of bed, I had an insane training session, it was great, I trained in the sun, worked up a great sweat, followed it up with a cold shower and a great lunch but still I could not kick the dreaded feeling, the dreaded feeling followed me until I fell asleep and I finally managed to shake it the next day, which is today, but only after a yoga session, meditation and a run.

So the time is now 11:00AM on Sunday morning, it feels like my day can finish already as I have been so productive but alas, no rest for the wicked, I still have tons to do.

Once I finish the blog post, I have to pick up some ingredients for a herb, parmesan and steak carpaccio salad that I making for a lunch that I attending a bit later. Then I have some work to do afterwards and also some planning and decision making, I need to do, to ensure that this week and months goes as smooth as possible.

On a side note, I ran my fastest kilometer of my life today, with a flying speed of 3:35 for a kilometer, it was downhill but it was also on a trail, so I am sure that I can improve this on a tar road!

Its been a while…

Things have been extremely busy on my side…

For the first time in my life, I really know what it feels like, not to have any time and even when I do have time, there is always something that can and should be done.

It is not a bad place to be, as being busy… Keeps you busy and being in this situation has also forced me to revaluate what I spend my time on and also what my time is really worth.

The above actually has nothing to do with the infrequent blog updates. What has been a really tough mental barrier to break through has been the content of the blog and my subject matter.

How I feel about the content I write is also greatly influenced by whether I am inspired to write or not, and if I am not inspired, I feel that my writing has a very forced feel to it. I am not really comfortable to put out any content with which I am not entirely happy with.

I have also made peace with the fact that whilst traveling, the content came easy and I could write something everyday, as each day was filled with new adventures and exciting events which were in line with what my blog is about.

The subject matter, which I am referring to is my training and my travels. Currently my travels are non existent as I have been living in South Africa for the last couple of months and even though I have technically lived in four different towns since my arrival, I still do not consider this traveling and it would be a dreadful bore, typing out my daily routine of buying household cleaning products and hanging up laundry to dry.

Now as for the fitness, training and exercise part which in my opinion has always trumped the traveling, eating and adventure part. Although I have not been blogging about it does not mean it did not get a lot of attention.

Upon my return, my father said to me “The way you have been training is unsustainable, in a few weeks you will be unfit again.”, which naturally inspired me to train furiously with new inspiration.

Funnily enough, a sort of similar comment sparked the same reaction when I first left South Africa to travel abroad. A friend of mine said that I will not be able to train whilst traveling, too hell with that I decided.

This was before the idea of doing a Muay Thai camp even remotely crossed my mind. At that stage I did not even know that these existed. her comment also sparked a fever in me which drove me to seek out training places regardless of the 45 degree weather in Vietnam and the tropical rain falls in Cambodia, trained, I trained!

The above both led me to where I am right now as I am typing this and ironically I am now a lot fitter, stronger and leaner than I was while traveling, even though whilst traveling I did focus on exercise and diet, here at home I can be a lot more scientific and measure exactly what I put in my body and when.

I also have a routine, schedule and places to train. I think that this makes a massive difference as I have found that the most important aspect with exercise is definitely the consistency.

It is amazing that you do not realize any difference in your body until one day you just do. This does not happen overnight but rather over the course of several months or in my case, it took me well over a year to personally see any change although I knew that there was.

Today I feel like I can keep on writing and writing as I feel super inspired but I will have to cut it short as I have some work to do before going for running time trials in about an hour.

I have been running a lot lately. I actually have a goal to complete a 21km race with one and a half hours but this goal has changed to completing it in one hour and twenty minutes.

I will update with how it went and afterwards, I will be doing some calisthenics training.

Back in Africa!

I have been delaying writing this blog post for the last two months, which coincidentally is about the same amount of time that I have been back home in South Africa.

I started the blog whilst travelling and training in Thailand and the Philippines, in Thailand I spent a month doing Muai Thai training and in the Philippines, I did three weeks of Western boxing training.

Both were great and both were hard.

Since my return I have started doing gymnastics, I know, a bit of a change from the fight training but it has been great. Initially I thought of joining a boxing or Muai thai club again, which I still have not ruled out.

I chose gymnastics because over the last few months, I have been increasingly intrigued with callisthenics and body weight fitness and gymnastics seems to slot right into this.

I have been testing out a few different training routines and I have also incorporated some long distance running. Where I am staying at the moment, Fish Hoek, Western Cape, South Africa, I am surrounded by mountains, beaches and beautiful natural scenery. I am lucky to be able to walk out of my flat and in a few meters I am on the beach, which makes for great bare foot running.

Back to my point about the blog, I am not really sure how to pick it up again or what to really write about. SO I have decided to just take it as it comes.

Sunday a friend and I did a 16 kilometer hike up a very steep mountain, here are some pictures of the six hour adventure. img_1018

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And then we finished the day off with some lunch at the Waterfront.

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