State of Health by J-MART

December 11, 2023 State of Health Podcast #22: How to Run a Half Marathon in Under 2 Hours

Introduction

Hey friends and fam, it’s J-Mart and this is State of Health. Today we're delving into the journey of my 2023 New Year's resolution to run a half marathon in 2 hours or less (meaning a pace of 5:42 min/km or faster) without incurring an injury. Why, you might ask? Well, besides the typical "new year, new me" vibe, I decided to take up running as a strategic move to improve my endurance for when I’m playing Brazilian Jiu-Jitsu. I wanted to use cross-training to boost my performance on the mats, and what better way than getting outside and clocking in kilometers?

Now, let's rewind a bit. About a decade ago, I took a swing at a full marathon, but due to lack of appropriate preparation I had to throw in the towel at the 30 km mark. Fast forward to today, and the half marathon became the first step of a multi-year plan to take another shot at that elusive full marathon. Join me as I share the details of my training process and the lessons I learned, the race day experience, the results and my insights.

Background

Before we dive into the specifics of my half marathon training, let’s quickly go over how I arrived at this particular goal. Quick shout-out if you’ve already listened to my State of Health #19 podcast with my personal trainer friend Daniel Yores where we talked about our fitness goals for 2023, why we wanted to go for those goals specifically and how we planned to accomplish them. Despite having different objectives, our approaches were surprisingly similar. You can catch the full podcast and glean some actionable fitness advice by clicking here. It's worth a listen for some fitness inspo!

Specifically, my goal was to run the Toronto Waterfront Half Marathon in 2 hours or less without hurting myself. Beyond the finish line, this goal was about enhancing my cardiovascular fitness to up my game in Brazilian Jiu-Jitsu. Running was simply the method I used to boost my endurance, a key player for success on the Jiu-Jitsu mats. Running was also a good fit specifically for me because of my previous failed attempt at running a full marathon. My last attempt was a rushed endeavor, lacking the depth of knowledge on effective training strategies. The completion of a full marathon is an unfinished chapter of my life that I wish to close by applying my newly acquired knowledge to train effectively and efficiently and being wise enough to have a multi-year approach to ensure that I’m fully prepared. 2023 was the year of the half marathon and 2024 will be the year to complete a full.

Now, let's talk about how I came up with this goal specifically. Well, I applied the SMART goal approach. SMART is an acronym for Specific, Measurable, Achievable, Realistic and Timely. It is used to guide goal setting to make sure goals are clear and reachable. Let’s go over it together.

Specific: I defined who, what, when, where, and why. The goal had clear answers for all these questions.

Measurable: I set clear metrics – 21.1 km, aiming for less than 2 hours, and steering clear of injuries.

Achievable: Many others have accomplished a similar goal successfully. I've got resources such as trails nearby and home training equipment and the knowledge and plan to do the same.

Realistic: With a generous 7-month timeline I felt confident I would be prepared even while training Brazilian Jiu-Jitsu more frequently than running.

Timely: The Toronto Waterfront race day was scheduled for October 15th. It lit a fire under me, keeping the goal time-bound.

Besides my previous training experience, I had two new influential figures shaping my running training, David Weck and Dr. Matt Minard. David Weck, the man behind the BOSU ball, has been a digital mentor of mine for a few years as I’ve followed him on Instagram (@thedavidweck) and slowly absorbed the concept of the spinal engine for balanced locomotion. Dr. Matt Minard, on the other hand, a Physical Therapist who I came across on Instagram (@learn.2.run) at the beginning of this year, taught me to economize movement to maximize distance. I’ll get more specific about exactly what techniques I learned from each individual later on in the post/podcast.

Training

In crafting a plan to run the Toronto Waterfront Half Marathon in two hours, I divided my training into four phases spanning seven months. During the initial phase, lasting two months, my focus would be on building a robust foundation. The plan was to do weight training 2-3 times a week and start a consistent running routine, gradually increasing distance from 5 to 10 km. The plan for the subsequent phase was to discontinue weight training to focus on increasing the distance of runs to 15 km in one run and 21 km accumulated in one week. Next, I would transition to a six-week speedwork and peak training phase by adding hill sprints and completing at least one slow 21 km run outside of the 2 hour limit. Finally, the last phase of the plan was a 2 week tapering phase aimed to optimize readiness by reducing mileage.

Half Marathon Training Plan

4 phases: 7 months

Phase 1: Build Foundation- 8 weeks

Phase 2: Build Endurance - 12 weeks

Phase 3: Speedwork and Peak Training - 6 weeks

Phase 4: Taper - 2 weeks

Build Foundation - 8 weeks

* Build muscular endurance for major leg muscles (quads, hip flexors, glutes and adductors) with strength training ideally 2-3x per week 20-30 minute sessions

* Get body used to running (tissue resiliency)

* Establish a consistent running routine of short runs ideally 2x per week

* Gradually increase running distance of one of the runs from 5 to 10 km by the end of the phase

* Don’t worry about speed, do easy recovery jogging, conversational pace to keep runs in Zone 2 (60-70% of your maximum heart rate, 190 max HR - 114-133)

Build Endurance - 12 weeks

* Maintain running routine and add short runs when schedule allows

* Focus on building cardiovascular fitness with at least 1 long distance run (10-15 km) per week

* Increase weekly mileage to 21 km by the end of the phase

* Keep runs in Zone 2

Speedwork and Peak Training - 6 weeks

* Incorporate hill sprints into running routine at least 1x per week

* Keep 1 long distance run per week at Zone 2 pace

* Complete one 21 km run in over 2 hour time limit by end of the phase

Taper - 2 weeks

* Reduce weekly mileage and distance of individual runs to 5 km or less at Zone 2 pace

Putting theory into action, I started the Foundation phase in early March with these short strength training sessions minimum 3 days a week.

App:

A. Squat to forward fold 1x10

B. Downward dog to upward dog 1x10

Main: (pick one)

A1. Weighted squat variation 3x15-20

A2. Weighted lunge variation 3x10-15/side

B. KB Swing variation 3-10x10

A1. Weighted deadlift variation 3x15-20

A2. Weighted single leg squat variation 3x10-15/side

B. KB clean/snatch variations 3-10x10

Dessert: (pick one)

A. Calf raise variation 1x20-100

B. Tibialis raise variation 1x20-100

A. Hip flexor raise variation 1x20-100

B. Hamstring curl variation 1x20-100

The program primarily aimed to build muscular endurance and enhance tissue resilience, focusing specifically on lower body joints. I accumulated a high volume by programming high rep ranges for bilateral and unilateral squats, deadlifts and lunges. I varied training speeds by combining slow and controlled movements with explosive kettlebell swings, cleans and snatches. Each session concluded with two max effort single joint exercises targeting either ankles, knees or hips. These workouts were designed to be time-efficient, considering my constrained schedule. Additionally, I performed a daily set of 100 bodyweight squats and incorporated supplementary stretches for leg muscles as needed. Here is a list of the key stretches I employed:

Stretches: 3 x 60-120 seconds

Couch stretch for quads and hip flexors

Forward fold for hamstrings

Pancake for adductors

Pigeon for glutes

Downward dog and half kneeling lunge for calves

In less than four weeks I was starting to feel the effects of strength training on my body which coincided with a significant improvement in the weather allowing me to begin outdoor runs. I went on my first run on March 24th, initiating a sequence of 22 slow training runs, interspersed with four hill sprints in the Peaking phase. My preparation also encompassed a short trail run organized by 5 Peaks Adventures, all leading up to the half marathon on October 15th.

Throughout the 7 months, I maintained a rhythm of about one run per week which was less than ideal but proved sufficient for my needs while also accommodating my twice-weekly commitments to Jiu-Jitsu. I strategically expanded the distance covered during my runs by incorporating 'consolidation' runs of similar or shorter distances. Notably, I increased the distance immediately after a single consolidation run five times and after two consolidation runs four times.

My average pace during runs was intentionally slow, aligning with my goal of completing the half marathon without incurring an injury. Risk of injury is always higher at higher speeds so I remained slow. I also determined that I would follow the 80/20 principle and use 80% of my training on slow Zone 2 runs where the goal is to keep the heart rate below 140 bpm and 20% to Zone 5, involving hill sprints that approached my maximum heart rate. For improved cardiovascular adaptations I practiced nasal breathing during more than 80% of my slow Zone 2 runs.

The pace of my initial 5 km run, the most frequently repeated distance in my training (10 out of 22), was 8:52 and (to my surprise) it improved to 5:14 on my final run before the race. The fastest pace I achieved for long distance runs above 10 km was 6:19 for an 11 km run on June 10th. Starting mid August, I incorporated sprints on a short, steep hill near where I live which perfectly loops back on a gentle trail down the hill to a field below. I would sprint up the hill with maximum effort and slowly walk down the trail, ensuring I resumed running only when my heart rate dropped below 140 bpm. After 6 loops up and down the hill I would get sufficiently exhausted and return home. Unlike my slow Zone 2 runs, I did not employ nasal breathing during sprints to enable maximal effort with an open mouth.

While the hill sprints were an all-out affair, judging the intensity of the slow Zone 2 runs proved to be a very subjective task. Seeking a more objective approach, I created a points system to evaluate the intensity of each run by factoring in two crucial data points: average pace and duration, resulting in a numerical value termed "Run Intensity."

Run Intensity = (Points for Average Pace) + (Points for Run Duration)

Points for Run Duration is easy. It’s simply the number of minutes it took to complete the run. To calculate the Points for Average Pace, convert the pace to a 3-digit number and subtract from 1000. By doing so we reverse the scale, ensuring that faster paces result in higher points, aligning with the goal of correlating higher intensity with greater numerical values in the Run Intensity calculation. This approach provides a clear and standardized method for evaluating the intensity of each run, making it easier to compare runs and track progress over time.

Taking my first run on March 24th as an example, which lasted 46 minutes with an 8:52 pace, we convert the pace to a 3-digit number (852) and apply the formula:

Run Intensity for March 24th = 1000 − 852 + 46 =194

Here’s another example from October 10th of the last 5 km run I did with a pace of 5:14 in 26 minutes a few days before the race. This run gave me a glimmer of hope that I could possibly reach my goal of completing the half marathon in under 2 hours.

Run Intensity for October 10th = 1000 - 514 + 26 = 512

I want to share one more example to give a good idea of how this scale works in case you want to use a similar system for keeping track of your runs.

On September 20th, I ran my longest training run of 21 km with a deliberately slow pace of 6:54 for 2 hours and 25 minutes.

Run Intensity for September 20th (21 km training run) = 1000 - 654 + 145 = 491

Interestingly the Run Intensity score for this half marathon training run, while significantly high, is actually lower than the score for the 5 km run on October 10th because the pace is more than a minute and a half per kilometer slower than that short run. This formula significantly prioritizes the impact of running pace on intensity because I had a time limit component to my goal. You could formulate personal ways to calculate Points for Average Pace and Duration that give each category different weighting based on your goals. Perhaps weighting the run duration more by simply doubling the minutes in the calculation would serve you better for calculating Run Intensity. Lastly, I noted that Calories burned during each run could also be used as an indicator of Run Intensity, however they were less helpful specifically for me because of the significant inherent duration bias in that calculation.

The table below lists the average pace, duration, calories and calculated Run Intensity for each Zone 2 run, with instances of achieving new personal bests highlighted. Initially, improvements in running pace led to new records in Run Intensity points, but eventually, as the pace plateaued, run duration had to be increased to break the points record. It's crucial to note that, for sustainable training and injury prevention, significant improvements were made in either pace or duration, but not both simultaneously.

Running Techniques I Learned

As someone who never had a track and field coach to assess my running technique, this training cycle really forced me to think deeply about the intricacies of running. My understanding of running mechanics was significantly enhanced by principles I learned from David Weck and Dr. Matt Minard, thus refining my running technique to optimize speed and endurance.

Let's start with a simple definition: running is rapid locomotion on feet. In contrast to walking, the main difference is that in running there’s a brief period where both feet come off the ground. While some vertical movement is unavoidable, Dr. Matt Minard’s cue “to push with the tush” reminds me to push the earth backwards using glutes to minimize vertical movement and maximize horizontal propulsion.

Another valuable insight from Dr. Matt Minard is to hinge from the ankles, leaning forward such that the torso is angled between 12 and 1 o’clock on a clock's face. By doing so I harness gravity to work in my favor, creating forward motion without energy expenditure.

One crucial tip from Dr. Matt Minard was incorporating heel striking into my runs. Previously I favored exclusively forefoot striking to leverage the Achilles tendon for a bounce. However, I didn’t realize that by doing so I was slowing myself down unnecessarily. In essence, running is a continuous interplay of acceleration and deceleration as one leg pushes the ground back to propel you forward and increase speed while the other leg lands and absorbs the ground to decrease speed. Heel striking minimizes braking, facilitating a quicker transition back to acceleration. Gliding forward with a heel strike is self-evidently more efficient than striking with a forefoot when we consider walking. Landing on the floor with your forefoot while walking slows down the forward glide and creates an awkward Elmer Fudd like movement. The only time we normally use the forefoot as the first point of contact with the ground is when we walk down a set of stairs which make sense because we need to slow down our speed as we descend down to prevent a fall. For my runs now, I strategically employ both heel and forefoot striking based on the terrain—heel striking for flat surfaces or uphill climbs and forefoot striking for descents, minimizing impact on ankles and knees. This nuanced understanding has allowed me to run faster and save precious energy for extended runs.

Dr. Matt Minard’s insights provided a solid foundation for running mechanics but what I learned from David Weck added another layer of more in-depth understanding of balanced locomotion. Let's start with another definition. During a run, that leg absorbing the ground then transitioning to pushing the ground back can be summed up by three words: land, load and launch. It’s important to have this framework and understand that when our body position is out of balance it’s much harder to land, load and launch. That’s why the key to efficient running is balanced locomotion with “head over foot” as the main cue to make that happen.

As popularized in “The Spinal Engine” by Serge Gracovetsky, I believe that the spine is the primary engine that makes us move. Gait, generally, and running, specifically, are not simply a function of the legs only but of the whole body. If you search “walking with no legs” in YouTube, you’ll come across this video of a double leg amputee walking with no prosthetics by using his spine to create a short and long side and counter rotating shoulders and hips to each other to make locomotion happen.

This is exactly what the “head over foot” cue, which I got from David Weck, accomplishes without so many words. If you position your head over your foot right at landing, the spine creates a long and short side and the hips and shoulders counter rotate but you also achieve a state of balance on each step. Therefore, there is no wasted energy to land, load and launch making your running more fluid and energy efficient so you can add distance. One thing I personally noticed right away when I started to run with the “head over foot” cue in mind was my hip felt easier to extend as far as possible and more natural.

To further amplify the rebound effect in the load and launch phase, I incorporated the techniques of double down pulsing and wringing the wrists from David Weck. These are difficult subjects to try to unwind in this format but I’ll do my best.

Let’s start with the double down pulse. When you perform a double down pulse, both hands are moving down during the split seconds before the foot touches the ground. Here’s what that looks like. The goal of the techniques is to use the upper body to deliver more total force into the ground. As I already said, we want to push the ground back and maximize horizontal propulsion, however some vertical movement is unavoidable. By moving both hands down right before the foot touches the ground, we increase the vertical rebound which gives more time for greater horizontal propulsion. Essentially, the double down pulse makes me apply as much force into the ground as possible and connects my upper and lower body in synchrony for running.

Wringing the wrists or the spiraling action of the arms is harder to explain so I recommend you to check out this post by David Weck himself about it. In short, the arms alternate between fully spiraling internally and externally to integrate upper body fascia with legs and feet for optimal running.

As I was incorporating these principles into my running, I began practicing rope flow to enable my body to have better timing and balance for rotating my spine for head over foot locomotion. What is rope flow? It’s a movement practice that takes away the “jump” component from using the jump rope so that the body is forced to rotate with every rep thus creating a dynamic practice that swiftly reinforces the lessons learned from David Weck. It’s really fun to practice and has been a welcomed addition to my daily movement practice.

By integrating these insights from Dr. Matt Minard and David Weck, my running technique evolved profoundly. Dr. Minard's emphasis on 'pushing with the tush' and ankle hinging provided a solid foundation, optimizing efficiency through strategic foot striking. David Weck's techniques, including 'head over foot,' 'double down pulse,' and 'wringing the wrists,' added depth, fostering balanced and energy-efficient strides. The rope flow practice solidified these lessons, contributing to a feeling of confidence as the half marathon approached.

Having said all that, besides training and refining my running technique, navigating the path toward my half marathon goal also entailed managing health challenges as they arose. While my initial concerns centered on the possibility of injuries from Jiu-Jitsu sidelining me, a less anticipated hurdle emerged in mid-September. A seemingly routine respiratory illness took a drastic turn, triggering gastrointestinal distress that persisted for weeks. Stomach pain became a constant feeling, disrupting my nutrition and resulting in a significant 10 pounds weight loss. Luckily this happened during a planned taper period of my training, however even a slow 5 km run at this time felt like a Herculean effort, erasing months of progress. I feared I would have to cancel the half marathon run putting reaching my goal in jeopardy, but miraculously, a week before the scheduled run on October 15th, I began to recover. As my health significantly improved, I achieved my fastest pace in a 5 km run, just days before the scheduled half marathon. This unexpected health saga added a layer of uncertainty to my journey, testing both my physical resilience and mental fortitude. As I approached the half marathon, a deep sense of gratitude welled within me—for the recovery, the opportunity to run, and the chance to break that two-hour goal I set for myself.

Race Day and Results

Race day began at 7 am as I woke up and packed my bag with essentials like a water bottle and pre-run snacks. With my kids safely in the care of their grandparents, I could focus on the upcoming race. After a light breakfast of yogurt and berries, I quickly made my way to the subway station to catch the first train to the race start line near Nathan Phillips Square. During the journey, I practiced breathing exercises to ease any lingering nervousness.

Before handing my bag to the event organizers and heading to the start line, I adhered to my pre-run ritual of consuming a large tablespoon of honey with Himalayan pink salt in order to remain hydrated and run without feeling thirsty. In lieu of a spoon, I used apple slices to scoop all the honey and salt into my mouth, followed by drinking at least half the water in my water bottle. I wanted to recreate these familiar conditions of how I trained for race day so that I would not need to stop at any water stations throughout the course because I hate the feeling of water sloshing back and forth inside me when I drink mid-run.

I also consumed a sports drink called HVMN just before the race. It’s a caffeine and sugar-free drink that provides the body with ketone esters as an added source of energy to boost performance. Ketones are an efficient source of energy that become available to the body when we fast or significantly restrict carbohydrate consumption to induce ketosis. Consuming the drink induces a short period of ketosis without fasting or carb restriction. I had bought and tried this ketone ester drink many years ago with a positive outcome but had one bottle remaining. It worked equally well this time as low energy levels were never part of the race and I attribute the ketone ester energy drink in large part to that success. The boost of energy from the bottle had a lasting effect that remained with me for the whole race. Note that ketone esters are different from popular ketone salt supplements in that they provide a stereospecific isoform of ketones making them more potent. The only negative about the ketone esters is their bad taste which also lingers for a while.

At the start line, I felt energized and anxious to get going. I was surrounded by a sea of runners where I had little personal space but found peace knowing we were all about to embark on a collective journey. My opening km was intentionally the slowest of the entire run at 5:49, allowing me to gauge the average pace needed to achieve my 2-hour goal. Once confident, I turned on the jets and completed the first third with relative ease at an average pace of 5:08. At one point I noticed that my Achilles tendon felt a little sensitive after a long downhill stretch leading to the waterfront where I was mainly forefoot striking. Once I reached the waterfront, the ground became flat and I switched to heel striking which made the pain go away. Later on, when I switched back to forefoot striking the sensitivity was gone.

Navigating the middle section, I strategically maintained a slower pace of 5:25, resisting the urge to go too fast as I anticipated a significant slow down during the last third of the run. I remember feeling pleased to reach the 14 km mark and knowing that only the last third of the race remained. My average pace continued to slow down to 5:28 from 14-20 km as muscle soreness especially in my right hamstring made itself really apparent.

Despite physical fatigue finally setting in, my mental focus persisted thanks in large part to the music I was listening to. Fuelled by my favourite album, Daft Punk’s Alive 2007, and the cheering crowd of people all along the race track, equipped with funny signs and motivating words, I was in a positive mindset to finish strong. I unleashed a full sprint for the last km, passing every competitor in sight and setting a pace of 4:13—over a minute below the average pace for the entire half marathon at 5:24.

I completed the race in 1:53:48, six minutes under my 2-hour goal. This was by far my most intense run all season and I was glad I saved it for race day.

Insights

Here are a few insights I’ve gained now that the training season and half marathon are completed.

Let’s first address the most important reason why I personally set goals—to improve, to get better, to adapt. Adaptation is a keystone to the whole goal-setting process. At the onset, this goal was beyond my current capabilities, but I firmly believed that, with the right training plan, my body could Adapt and surpass its existing limits. Armed with training knowledge and experience, I crafted a plan tailored to my specific needs.

Once I started the training plan, I realized my ideal training frequency wasn't feasible. However, despite being able to train only once a week, I observed continual progress that brought me closer to reaching my goal. Adapting the training plan to make it more sustainable is equally important as the adaptations your body makes in response to the training plan. The importance of flexibility in pursuit of long-term goals can not be emphasized enough.

Another way of being flexible is being resilient in the face of adversity. Getting sick near the end of the training cycle, as I did, felt like a significant blow, casting doubt on the progress I had made. I had to have faith that when I recovered, I would be the version of myself with adaptations from executing the training plan. Adaptation is not only about crafting the perfect plan but also about having the resilience to navigate unexpected obstacles and trusting the body’s innate capacity to rebound, recover, and ultimately adapt.

It’s also important to adopt a holistic approach to reaching your goals. Complementing the physical training, my diet and nutrition were held to high standards, ensuring my body received optimal fuel for performance and recovery. On the mental front, injecting an element of enjoyment into the training, despite running not being my favourite activity, helped me stay motivated and engaged throughout the process. Focusing on my breathing during runs created a profound mind-body connection and fostered mental focus capable of reaching the goal.

A major shift in my thinking with regard to running was realizing I could glide better with a heel strike. Initially, I adhered strictly to forefoot striking in my running technique, but thanks Dr. Matt Minard, I embraced a more versatile approach and integrated both heel and forefoot striking into my training. This shift allowed me to leverage multiple strategies, adapting my running style based on varying terrains, speeds, and conditions. By acknowledging the importance of versatility in foot striking, I enhanced my adaptability and my body’s resilience by adapting to the different forces produced by the different striking patterns.

My ultimate insight from adopting multiple strategies is that there is no right or wrong technique to running. To me, running technique is an outcome of the interaction between the unique individual and the unique location where the run is occurring. Not only does running technique constantly change with changes in terrain and other environmental conditions but is also influenced by changes in the runner’s goals and motivations and even skeletal structure.

If there is no right or wrong running technique, that underscores the importance of managing the intensity and frequency of training sessions to allow for the body's adaptation and growth without reaching a breaking point. Drawing an analogy to the skin, when stress is applied gradually, the skin builds resilience in the form of a callus, whereas a blister forms when a sudden and excessive stress is applied. While perfecting running mechanics undoubtedly contributes to efficiency, the intensity of each run determines how close you get to unleashing excessive stress that the body is not ready for, resulting in acute injury or the proverbial blister.

There is a delicate balance between stress and injury, as given the right dosage of stress at regular intervals, the body can flourish and adapt to new capacity. It's a reassuring perspective, knowing that the commitment to consistent training holds the key to unlocking the body's incredible adaptive potential.

During my half marathon run, I took note of runners of all different shapes and sizes and age groups displaying unique running techniques. Many of the people I noted, I thought, were exhibiting inefficient techniques, yet a handful were running as fast as I was, some even faster. The diverse running techniques I witnessed really highlighted the adaptability of the human body. As I was running, I was thinking about how the beauty of running lies not just in the pursuit of a singular perfect form but in the individualized journey of adaptation and growth.

Conclusion

Completing the half marathon has been a fun journey that has filled me with a profound sense of accomplishment and a thirst for more. I have more appreciation than ever for the incredible capacity of the human body to adapt to stress and stimuli. I look forward to restarting the process for the full marathon journey and embracing the new cycle of growth and adaptation.

I encourage others to take on similar physical challenges appropriate to their capabilities. I invite you, the reader, to set your sights on a challenging goal that is beyond your current limits. It doesn’t have to be to run a half marathon like I did, but it can be.

The beauty of embarking on such a pursuit is not just in the physical achievement but in the transformative process you must undertake. The flexibility and resilience you must display throughout the process of growth and adaptation becomes a permanent fixture in your persona, fostering a mindset and a belief in your ability to overcome obstacles.

The many different running techniques I noted during the race also underscored to me the individualized nature of accomplishing challenging goals. There is no one-size-fits-all approach to success, and each individual takes a unique path to discover the incredible potential that lies within. Just remember to embrace the journey and adapt to it.

QUESTION

What is the longest distance you could run in 2 hours?

Time codes

0:00 - Start

0:41 - Introduction

1:48 - Background

5:30 - Training

11:19 - Running Techniques I Learned

20:47 - Race Day and Results

25:49 - Insights

31:07 - Conclusion

32:38 - Outro

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