How to Survive a 100KM Ultramarathon : Mentally and Physically (Q&A)
Running 100 kilometers in a single day is a feat most people find unimaginable. It’s a brutal test of physical endurance
We sat down with Ahmad Fahmy, founder of ONE14, to unpack his recent 100K: a run made exponentially harder by a lingering injury and an entire month of lost training.
In this interview, we get a raw, inside look at the mental battle of an ultra-marathon. We'll talk about the moments he thought he couldn't finish, the mental tricks he used to silence the negative thoughts, and how the power of community and Suhba [companionship] literally pulled him across the finish line.
He also gives us a glimpse of what's coming next: even more advanced-level challenges for One14.
Running 100K is an extreme physical and mental challenge. Why did you decide to do that?
"You know, when you talk a lot about ONE14’s mission and conquering your nafs, and you're speaking a lot about it... you always wonder, 'Am I just talking, or am I running on fumes from the past or running on past accomplishments?'
"I feel a little bit of a hypocrite if I don't do what I say, if I don't challenge myself.”
And that's probably the main reason for doing the 100K is that I just want to make sure that when I'm talking about these things, I'm doing these things. I'm doing things that I find difficult. I'm doing things that my nafs don't want to do.
You already did the ONE14 Baqarah Challenge last year, which was an 80-kilometer ultra-marathon. How did this 100K challenge compare?
“It was a lot more difficult this year than last year… A lot, a lot more difficult.”
I've been suffering from Achilles issues... so I had to take a month off of running before the actual race.
So the lack of preparation, and the fact that a big portion in the middle of the 100K I ran alone, it was much more mentally difficult and much more physically difficult.
how does one prepare for a 100K?
There are a lot of different aspects...
First is your crew. You need people there for you. To think for you when you're not thinking straight... My cousin, for example... thought about everything. He was thinking about nutrition, 'Am I taking in enough calories?' ... having a crew captain and a crew that's taking care of your nutrition... telling you when to push... that's really important.
Second is the physical preparation. It's... a lot different than training for a fast 10K. You have to prepare your body to be... on its feet, mobile for 12 to 14 hours. It involves a lot of hiking, walking, running... You need to prepare your tendons for the shock.
Third, you have to prepare your stomach. You have to eat real food while you're running. At one point in the 100K, I ate pizza. You don't eat pizza when you're doing a 10K. There's some people that say ultra-running is an eating contest with some running.
And then there's the mental aspect. This is crucial. You have to be prepared for the games your mind and your nafs will play to try and get you to stop. That's a huge part of the battle.
What were your hardest moments?
One of the hardest parts actually came before the race even started, because I didn’t know what was going to happen. I couldn’t train… I couldn’t run.
And then probably in the middle of the race, when I ran alone and everything was hurting.
There were points where I could barely run and ended up just walking, thinking, ‘Maybe I really can’t do this. I’m not physically where I need to be. How am I supposed to run another 50 kilometers when I’m already suffering at 40 or 50?’
How did the community support and suhba (companionship) affect your challenge?
"it was the people there that made me feel that I have to finish this.”
I had, for example, my cousin there doing everything. At one point, it was raining and he ordered a tent... people were bringing food, and I would come back and I would see friends that I hadn't seen in a long time, or people who had driven from... 50, 60 miles away. I would be simultaneously so humbled.
It was watching people coming out, running with me, being with me, supporting me... that made a big difference.
There was a material difference when people were with me... When I was alone, I would try to run, but the pain would be hard, so then I would walk. But when... people were with me, I ran... almost the entire time.
I don't believe I could have done that day alone. Actually, I'm pretty sure I couldn't have done it alone. But with all of those people that came, yeah, the impossible becomes possible."
“you're surrounded by... this amazing energy, these amazing people.”
There was one point at the end when there was 10K to go, and the sun had set and it was getting cold, and I was extremely miserable. And some of the folks around me at that time were discussing their favorite Hadiths and I just mentally could not even talk… to contribute. But it makes you realize that you're surrounded by... this amazing energy, these amazing people.
What are the mental tricks you use to silence those negative thoughts?
"The single most important mind game is recognizing the games your mind plays and the things it says.”
Your nefs wants to be comfortable, wants to lie down... and is like, 'No, you have kids. Why are you doing this to yourself?' Or, 'You're going to do lasting damage. You're almost 50; you're going to need a knee replacement.'
It's about recognizing the mind, the patterns... and then having strategies in place to counter that.
For example, I have little mental tricks. Like, I count to 100 over and over and over again. 1, 2, 3, 4, 5... and for some reason, that allows the mind to kind of give up, you know, occupy the mind. What I listen to helps. Running with people helps a lot."
Looking back at it now, did you learn anything new about yourself during this challenge?
"Yeah, I learned that I could do 100K when I'm... really, really not ready, you know? I learned that the body can do a lot more than you think. And that... that was probably the biggest lesson.
The body is more resilient than you think. And the mind is the thing that, in these cases, you really have to conquer.
And another lesson is that... I am the kinda person who's... just doesn't like to ask for help. I don't like to ask for help and I feel embarrassed. And, and I asked my cousin, 'Hey, can you... basically be my mind and take care of everything?' And... he immediately said, 'Yes'.
I learned that... it is not just okay, it's actually really... good to ask for help. You can ask people for support ... You can just ask people for help and you don't have to feel bad and you don't have to... fear rejection. And it kinda brings you closer together ... It shows genuine Suhba [companionship].
those are probably the two major lessons, that the body is capable of more than you think it is. And it's not just okay to ask for help. It's like a really beautiful thing to ask for help."
What's next for One14? Are there new challenges coming?
"Yeah, you know, there is this dream in ONE14...currently the highest level... is Surat al baqarah and a 50-mile run. And a couple of people... have done that at this point. And so we asked, 'What could the next challenges be?'
The idea is: the moment you get comfortable, you level up again. That’s how you conquer the nafs.
We imagined two levels above...
One of them is called the Twin Lights, which is 114k paired with al baqarah and Ali 'Imran and And then the highest level, what we're calling the Prophet's Tahajjud, which is al baqarah, Ali 'Imran and An-Nisa ... 100 miles, basically, 160 kilometers.
What's your main message for the person listening who thinks, "I could never do that"?
"I hope they take away from this that... you could really do a lot more than you think you can do. And your body is capable of so much more than you think it's capable of. That... that's what this event taught me.
The person that thinks 100K is too much, yeah, it might be too much for you now, you know? But think about what's your version of that... And I'm saying that because I was so not prepared for this race... But your body can do a lot more than you think.
And surround yourself with people. Surround yourself with amazing people...
What I would say to anybody who thinks, 'I can't do this,' no, you absolutely can. Me doing this 100K has shown me and should show you that you can. And it's so much easier when you're surrounded by amazing people... with all of those people that came, yeah, the impossible becomes possible."
