The 4 x 4 x 48 Challenge, Lessons Learned + Coyote Fun
I've always been enamored with individuals who lead their lives in a challenging and demanding way. Jesse Itzler is a man who fits this mold. For those unfamiliar, Itzler is a larger than life icon. He founded Marquis Jet (world's largest private jet card company later sold to Berkshire Hathaway), co-founded Zico Coconut Water (later sold to Coca-Cola), is an ultra marathon runner, is married to Sara Blakely (Founder of Spanx), and is a partial owner of the NBA Atlanta Hawks. The guy has a lot going and is highly accomplished. I'm fascinated by people like Itzler.
One day, I came across a YouTube clip where Itzler was interviewed by Joe Rogan and in this clip Itzler describes the first time he met David Goggins (a link to the clip can be found at the bottom of the post). Goggins is an intense human being, sometimes referred to as the "hardest man alive", an ex-navy seal, ultra-endurance athlete and perennial bad ass.
Shortly after meeting Goggins, Itzler invited the ex-navy seal to live with him and and his family for an entire month. Itzler's rationale for inviting a complete stranger into his personal life? Itzler was in a rut - he felt the need to shake things up... "I had fallen into a routine I couldn't get out of ", Itzler recalled. For the next month, Goggins devised a set of torturous physical and mental challenges for Itzler. Itzler shares a handful of stories from that one-month adventure, but one of the challenges really stuck with me...Itzler recalled the time where Goggins forced Itzler to run 4 miles, every 4 hours for 48 hours. (The 4 x 4 x 48 challenge) This equates to 24 miles in a 24 hour period, 48 miles in total. When I first watched this clip, I was captivated by the idea, but didn't act on it.... until much later.
Just a few months ago, the specter of this challenge revisited me during a moment of introspection. As I've shared in previous posts, to me, life is most interesting when we are exploring what we are truly capable of. In this moment of reflection I wanted to see - could I do this? Was I capable?
When I decided I would try this challenge, I had no idea what the outcome would be. I hadn't run four consecutive miles at any point during the last 12 months and my running shoes were ancient artifacts (6+ years old, no cushion left). Commitment to this challenge invited the reality of surpassing my longest run from the past year, every four hours, for two days straight. Nonetheless, with the support of my wife, I laced up my running shoes, stepped out the front door and began my first run at 5pm on a Wednesday (Oct 20th).
My 4 x 4 x 48 Challenge
I headed out of my neighborhood, still unsure what route I would take to scrape together 4 miles. I picked a sidewalk and started to followed the perimeter of my community, enjoying the fresh air and the spring in my legs.
"I feel great", I remember saying.
"I'm surprised I feel this good without having run in months"...
I wrapped up the first run at 5:36pm, clocking a comfortable 9 minute per mile pace. It was the fastest pace I would reach clock in the next 48 hours.
Before committing to this challenge I intentionally chose not broadcast the decision to anyone other than my wife. I hadn't socialized the idea over drinks with friends; I wanted to use this experience as more than just a physical test. I sincerely wanted to test my integrity. I know how powerful the support and motivation which comes from sharing aspirations with friends and family. I know first-hand that the soft social pressure to avoid 'looking bad' in the eyes of others can be a powerful device to achieve an outcome. I'm certainly not against using the tactic to elevate performance, but in the moment I was intrigued by the idea of developing a different muscle. The muscle that says, "I finish what I start for me, not for anyone else or a desire for approval". Admittedly, this was a bit idealistic and perhaps hokey, but it was my motivation at the time. This idea was seriously tested in the hours/days ahead.
After ~3.5 hrs of downtime following my initial run, I started run #2 at 9pm. The run went well, but my pace slowed dramatically with fatigue rearing its head in the last mile. I clocked in at an average pace of 9:45 min per mile. My next run was scheduled for 1am.
One thing I vastly underestimated during this challenge was the food consumption required to sustain the body. If my Garmin watch was accurate - I was burning on average 400 calories per run (~2,400 calories per day) which effectively doubled the daily calorie consumption required to fuel my body. Like a simpleton, I neglected updating my nutrition intake until I was already feeling the physical affects of the dramatic increase in exercise load.
Laying down for a few hours, I awoke abruptly to my alarm at 12:50am - I had 10 minutes to get ready for another run. I still have a rather vivid recall of this moment, this was the first powerful visit from my quitter's mind, my lower self.
"Why am I doing this??"
"This is stupid!!"
"No one will care, or even know, if you shut this down!"...
You get the drift. Luckily, I was able to turn my brain off long enough to start shuffling my feet out the door for run #3.
The Coyote
Two miles into my run I turned around to re-trace my steps and head home. I remember my eagerness to crawl back into my comfy, warm bed when all of a sudden I notice a Coyote 100 yards in the distance. Its ~1:30 in the morning and the neighborhood enveloping me is sound asleep. I'm in no mood for a wildcard as all mental energy is attempting to block out the fact that I've got another ~38 miles & 9 runs ahead. I keep running, hoping the coyote will ignore the strange visitor who wandered into his territory at a peculiar hour.... this was not in the cards.
The Coyote locks his gaze on my weary body and begins a gingerly trot in my direction. I continue to jog with my back turned towards the curious coyote. I expect him to lose interest. He doesn't.
Perhaps sensing my vulnerability, the coyote lengthens his gait and begins closing the distance between us. 70 yards out, 60 yards, 50 yards. Meanwhile, I'm slugging it out at a measly 10 minute per mile pace when I glance back across my shoulder to find that the distance between us has been cut in half. I stop running, turn around and lock eyes with the coyote. He pauses his pursuit to study my next move. My mind is running a groggy scenario analysis:
"Obviously I can't outrun this thing"
"Nothing nearby to throw at him or fend him off if he lunges"
"...great great, ok, so I'm looking at a barehand brawl"
I start picturing scenes from Hollywood classics where the rabid dog has its foe pinned and is biting at the victims neck.... yea a bit dramatic, but it was late, I wasn't thinking clearly.
After staring me down and with no movement for the last ~30 seconds, the Coyote continued its cautious approach. 40 yards out, 30 yards, 20 yards. Cortisol floods my system, "Flight or Fight" kicks in. I lean forward and begin to sprint right at the coyote. He's now 10 yards out. I wave my hands frantically in the air and begin to yell in an attempt to scare him.
"Aaaaaaah!!" "Aaaaaah!!"
After a moment of quizzical observation, the coyote spins 180 degrees and bolts in the opposite direction. Thank God, and it seemed only one neighboring light clicked on to examine the late night excitement.
I get back home, open a beer, munch on some snacks, mindlessly watch an episode of 'Parks and Rec' and try to rest.... I have three hours till I'm back up and doing this all again. 12 miles down, 36 to go.
Taking its Toll
5am rolled around and my body was beginning to revolt. Lactic acid was beginning to set in, the pads on my feet were sore and there was tightness in my shins. I grabbed a large folding knife on my way out the door, still unsettled by my encounter just a few hours earlier. It was pitch black. The only variable holding this all together for me was the desire to test the mettle of integrity, to sustain, even when no one was watching. This test proved to be an effective one, I was already wanting to quit. 40 minutes later I was back home. I laid down to get a few hours of sleep before another run at 9am and a full day of work ahead.
The shining sun brought renewed energy and enthusiasm for the day, illuminating the streets and revealing scenery previously obscured by the night. I jogged past neighbors walking their dog before work, chuckling at the thought I was running this same stretch of road, for the fifth time in 16 hours. I finished run #5 at a similar pace, but my caloric deficit was beginning to stack. I came home and started to graze on everything in sight. Eggs, bread, cereal, yogurt, pretzels, pancakes, I didn't care - I was a grumpy, hungry troll and had to load up for a long day ahead.
The runs during that day weren't particularly memorable. They were sandwiched between zoom calls and analyzing financial statements. During the runs, my bleary eyes were affixed to my Garmin, longing to read "4.00" miles which signaled rest. The more I hoped for the conclusion of a run, the slower my running became. 41 minutes, 42 minutes, 45 minutes, 46 minutes. These slower runs slightly compressed my physical recovery windows but left more lasting marks on my mental fortitude.
I thought that when I arrived at hour 24 (5pm on Thursday, October 21st), the halfway marker would bring with it a psychological energy boost. It did not. Perhaps it was my crummy headspace at the time, but the runs that evening from 5pm - 1am were the darkest stretch. I was staring down another night of total darkness, solitude, crap sleep and another sleep-deprived day of work ahead. Unlike summiting a large hill and coasting down the other side, the pain for me in this experience was still ramping. The fatigue would continue to build right up until I completed the last (12th) four mile leg.
While the mounting physical discomfort was to be expected, for me, the mental game proved a fascinating challenge. Could I harness my mind to stay present in each moment? each step?... Knowing that if I focused too deeply on the next 24 miles & 24 hours, I could buckle under the mental torment of the upcoming pain.
The second round of 9pm, 1am and 5am runs were humbling. Cramps ravaged my stomach, I could hardly lift my feet more than a few inches off the ground. My stride transformed to a shuffle and my quads seized with every step. My arms, fingers and back loaded with sweat, as my body tried to keep core temperature in check. The scene from Ace Ventura comes to mind, where Jim Carrey finds himself with tribal spears protruding from each leg... the movie scene reminiscent of what I was experiencing.
So much of this was poor execution on my end as my body suffered from the inadequate fueling and hydration during the past 24 hours. I was total zombie status, only held in place by the desire to: (a) forge integrity under pressure and (b) powerfully explore what I am capable of.
I went and sat down with a dear friend for coffee before the work day began, the quality time invigorating my spirits and returning optimism to the task at hand. I had two runs left, just 8 miles, 40 miles already under the belt. What I experienced throughout those final two runs for me was transformative, an experience I doubt I'll ever forget. I had put myself in a position to learn and grow through this challenge, and the resultant nuggets of insight and clarity which appeared on those last runs proved to be well worth the price of admission.
The Prize
The final two runs still featured the same aches, stinging quads and searing heel pain (which would follow me around for the next 2 months), but my thoughts and mind had found a new destination. I was alert, hyper aware of my surroundings and deeply reflective about my life. Powerful notices about the man I wanted to be in my marriage, the career trade-offs I was no longer willing to make and a deep sense of gratitude for the beautiful home and community in which I live. All these notices flooded my system. The total exhaustion I experienced freed my mind from the trap of trivial daily worries I'd unknowingly grown accustomed. The experience put me back in touch with the things that matter most.
I experienced something that Itzler had said in the aforementioned interview with Rogan
"You don't know where the nuggets (in life) are going to appear, but you can put yourself in a position to receive them" – Jesse Itzler
Interestingly, I also noticed a much faster running pace during those last two runs vs the preceding runs (10:30 vs 12:00 min/mile pace at my worst).... Affirmation that the mind is often governing the scope of our physical limits.
At last, I had completed my 12th run, finishing 48 miles in 48 hours. This was by far the most I had run up to this point in my life, and I did it with zero training.
This experience showed me that pain can often be a misunderstood or unrealized asset in our lives. The physical pain I experienced in that 48 hour period brought about powerful notices in my life that continue to pay personal dividends to this day. The pain strengthened my integrity and serves as a reminder that I am capable of doing hard things even without a crowd of support. The up-front 'cost' of sweat, frustration and fatigue has long faded, but the benefits which followed are long-lasting.
I'm not advocating that anyone go do this challenge, but I share this as a story to illustrate the fun which can come from taking "good risk". I didn't put myself into any real physical harm or danger - but I did put myself in a position where 'failure' was an option and ultimately embraced that possibility. Transformative growth is on the other side of discomfort, but requires a willingness to take good risk... This can take many forms, perhaps its the risk of "looking dumb", "sounding stupid" or "feeling exhausted". Don't let those fears keep you on the sidelines for too long - there is a massive reservoir of potential just waiting to be tapped.
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Here is a link to the original Joe Rogan / Jesse Itzler interview. There are many funny stories in this clip here, but the dialogue on this particular challenge begins at the 10:25 mark. The whole video (~15 minutes) is worth a watch, its highly entertaining. If you're at work, put some headphones in because it may be NSFW
Stay Tuned, Ryan
P.S. - As a bold request of anyone reading... my vision this year is to reach an audience of 5,000 people. If you know anyone who may like this article or if you have advice on strategies to reaching this goal, I'd love your input!