📝 30 Nov 2025
Keeping alive the Apache NuttX Project can get horribly stressful.
That’s how I started Hiking 50 km over 12 hours…
50 km Hike: HarbourFront to Changi Airport to Changi Village
Innit similar to 42 km Full Marathon?
Yeah what if we jogged a little quicker? We might complete the 42 km Full Marathon in 6 hours… Mathemagically plausible!
Old Man running his First Marathon? Isn’t that lethal?
This cranky uncle is (nearly) aged 60. Our Marathon Thingy has a real Risk of Death or Permanent Injury.
Thankfully our Marathon Training turned out surprisingly successful! (Haven’t run since 15 years ago)
Let’s look back and Technically Document everything that happened, over the past 6 months…
What’s the #1 thing we learnt in Marathon Training?
Running Form Really Matters! This uncle non-runner suffered knee pain, groin injury, sore heels (pic above) … Until switching to the proper Running Form
Lean slightly forward
Fall forward gracefully
Land on midsole or forefoot
Landing on the heel? Nope, that’s for walking (not running)
Short strides, don’t overstride
No stomping or dragging of feet
Every 2 km: Maybe do some stretching to reset our running form. Rotate / revolve the knees. Squat down and twerk sideways.
Cadence roughly 180 steps per minute
“Fall Forward Gracefully?” Won’t we run too fast?
Yep it increases our Cadence (Steps Per Minute). We might hit 180 Steps Per Minute! (Pic above)
Breathing becomes super important, while we’re maintaining the Same Cadence for 6 hours. Here’s how…
What’s this Deep Breathing?
Do this while running (pic above)
Breathe In Deep: Pull deep into our lungs, as much air as possible
Breathe Some More: Really stretch our Diaphragm
Exhale Forcefully: Yep it will sound like a wheezy grunt.
Which is a helpful warning for the folks near us: “Watch out! Sweaty Breathy Monster passing you!”
Step Left - Right - Left - Right in One Single Breath
Help I’m panting and breathless!
Ah here comes the cool trick: We don’t really need to run all the way…
Running 180 Steps Per Minute for 6 Hours, Non-Stop? Impossible!
Just take a break and walk. Run-Walk-Run is perfectly OK for a Marathon!
But surely we can’t walk too much?
Indeed, we need to complete the Marathon within the Cut-Off Time. (Like 7.5 Hours)
We Count Our Breathing (pic above), to be sure that we run more and walk less…
[Run Phase: Total 50 seconds]
Count Our Breaths: 1 to 40…
Run At Each Count: Step Left - Right - Left - Right
[Walk Phase: Total 25 seconds]
Then Count Our Breaths: 1 to 20…
Walk Briskly
Repeat the Run-Walk Phases until we complete the Marathon. We’re assuming 25 Breaths Per Minute, 180 Steps Per Minute.
Please tweak the numbers above! Experiment and pick the right numbers so we don’t run into breathlessness. While still completing the Marathon.
Counting to 40 gets tricky! Let’s count in Base 20 instead: 1, 2, …, 20, 1, 2, …, 20. Then walk…
How slow exactly is Run - Walk - Run?
Run - Walk - Run is not really that slow…
Run Continuously: 6.4 minutes per km
Run - Walk - Run: 7.0 minutes per km
Thus we probably ought to Start Slower, Finish Faster
Run Continuously vs Run-Walk-Run
So we’re busy counting: 40 - 20 - 40 - 20? All 6 hours of the Marathon?
Yep that’s one good way to practice Meditation and Mindfulness! As we’re counting / running / walking: Immerse ourselves into the here and now…
Is Everything OK? Our thighs, knees, calves, ankles, feet, hips, arms, shoulders, …
Are our toes bruisin’ while we’re cruisin’?
Are we thirsty / hungry / sleepy? Too warm or sweaty? (Beware of abrasion)
Are we breathless? Heart pounding too fast?
Are we stepping into a puddle? Or a poodle?
Concentrate 100% on our running and breathing. No worries about Phone Notifications, Emails, Pull Requests, Social Media, AI, The Environment, …
Ouch! Something hurts!
Don’t fight the pain! Stop and walk. Do some stretching to reset our running form. Rotate / revolve the knees. Squat down and twerk sideways.
Continue running ONLY if we’re really OK. (More Troubleshooting Tips)
How to get started with Marathon Training?
Most 6-month Marathon Training Plans will look a bit like this. For Every Week: We do…
One (Slower) Long Run (up to 32 km)
One (Faster) Short Run (like 5 km)
Eventually hitting 42 km Total Mileage per week (almost)
3 Weeks Before Actual Marathon: Taper Down the Weekly Mileage
BUT to prevent injury from overtraining…
Every Week: We increase at most 10% of the Weekly Mileage OR Intensity
Don’t Exceed 10% of the distance of our last Long Run over the past 30 days
Remember to do Strength Training. Gym not needed, dumbbells will do. (Think: Squats with Dumbbells, great for strengthening the groin)
Don’t forget to Eat During Long Runs
What’s the distance for our First Long Run? For 10% Weekly Increment: How soon will it reach 42 km?
Ah remember that 10% is the Compounded Weekly Increment…
Suppose we’re comfortable with hiking 20 km
Then our very first Long Slow Run could probably be 20 km
We extend the distance every week by 10%
We’ll hit 42 km in 8 weeks
Now watch what happens if we disrespect the 10% rule…
The 10% Rule for Weekly Mileage / Intensity: What happens if we DON’T follow it?
This reckless uncle did everything the wrong way, asking for trouble…
Subsequently suffering Knee Injury / Groin Injury / Toenail Fallout…
Many thanks to Sports Therapist David for teaching this clumsy otaku how everything in the body is connected, and why they’re hurting!
(Everyone ought to consult a Sports Physician before starting Marathon Training)
Whoa running a 42 km Marathon every single week? That’s bonkers!
Weirdly, the 42 km Weekly Run works OK for me…
7 hours of pure bliss, no distraction, just mindful meditation
Though we start at 3 am and finish at 10 am, which feels a bit too hot
I’m lucky the 42 km run is Mostly Painless (except 3 bruised toes and a sore heel). Everything recovers quickly, within a day.
Will we chase Marathon PBs? (Personal Best, not Peanut Butter)
Sorry we’re a bit too old to chase PBs. Instead, let’s leisurely enjoy other marathons happening near home…
Twincity Marathon (Malaysia)
Miri Marathon (Malaysia)
Kuala Lumpur Marathon (Malaysia)
What about Apache NuttX RTOS?
Life goes on! I’m still monitoring the Daily Builds at NuttX Build Farm. And running Daily NuttX Testing on Avaota-A1, StarPro64 EIC7700X and Oz64 SG2000.
Special Thanks to My Sponsors for supporting my writing. Your support means so much to me 🙏
Got a question, comment or suggestion? Create an Issue or submit a Pull Request here…
Wise folks say: “The race is long, and in the end, it’s only with yourself.” So let’s help ourselves…
How fast are we running every km? Do we really need a Smart Watch?
Nope, Smart Watch not necessary! Bring a phone with Strava installed. Configure Strava to speak out the Split Timings, for every kilometre / mile.
Legs are seriously aching!
Remember to breathe deep, stretch the diaphragm. Drinking too much water might cause leg cramps. But if we’re peeing too little during a run, please drink up right now!
Abrasion of thighs, nipples, butt, shoulder, …
Before Running: Apply Body Glide AND Micropore Tape (pic above). If it hurts after the run: Apply more Micropore Tape, and remove the next day.
Toenails are turning blue / black / purple!
Try Larger Blister-Free Quick-Dry Socks. Or Larger Shoes (US Size 11, Asics Gel Kayano). Before Running: Wrap the affected toes in Micropore Tape…
Outer Knee hurts!
Try running one minute with the affected knee / foot turned slightly inward. If it feels OK: Continue running with knees and feet pointing straight ahead. Apply some strength to the knee, as the foot strikes the ground.
Bladder seems to be slightly bleeding internally?
If we’re wearing a Waist Pouch / Fanny Pack: Position the pouch in front of the tummy. Move the Plastic Clip behind. Be careful when bending down.
Will we lose weight?
Actually I gained 10 kg over 6 months of Marathon Training, now weighing 70 kg. Maybe due to Weekly Carbo Loading + Strength Training + Creatine? Now Experimenting: Intermittent Fasting after running.
Feeling so moody and irritated!
Long Runs might affect Testosterone Level.
Running 6 hours on an Empty Stomach? So inhumane!
That’s why we Eat While We Run (pic above) for Long Runs…
Day Before Run: Eat More Carbs
Just Before Run: Have a Light Snack. If Possible: Do a Core Dump and empty our bowels.
Every 30 minutes (or 5 km): Slurp an Energy Gel (22 grams of carbs)
Which means we’ll carry Plenty of Energy Gels. Got a mix of Caffeine and Non-Caffeine Energy Gels? Save the Caffeine Energy Gels for the Second Half of the run.
During The Run: Our Digestive System might work a little slower, because the bloodflow is diverted for running. Beware of foods that might cause LS.
After The Run: Drink some High-Protein Milk + Creatine, to reboot our Digestive System
Don’t carry too much food: Plan our Long Runs around Vending Machines and 24-hour 7-Eleven Stores
Like this 42 km Bestest Route, which has 24-hour Public Toilets every 2 km…
42 km Route - Toilets every 2 km, ample vending machines, 7-Eleven stores
What’s this tapering?
3 Weeks before the Actual Marathon, we Taper Down or reduce the mileage and intensity of our Marathon Training (to prevent over-training). Why 3 weeks?
Risk Management: Most Running Injuries will (probably) take at most 3 weeks to heal. Makes sense to taper down our running 3 weeks before a Marathon, in case we injure ourselves during training.
30-Day Window: Research says that we shouldn’t exceed 10% of the distance of our last Long Run over the past 30 days. So we should probably run 42 km, then taper down 3 weeks before the Marathon.
How much to taper down for our runs?
Maybe run 10 km, thrice a week? (Pic above)
Have a Fun Run with Friends, so we don’t stress out too much
In the Short Runs: Acclimatise our bodies to the local weather
But the Taper Period feels really anxious and stressful!
Yeah that’s the Taper Tantrum. Try these fixes…
Blog about our Marathon Training
Plan for the Next Marathon. Book the Flight and Hotel.
Do a DNA Test and discover our Inherited Traits
What’s this Cadence?
Suppose we’re in an EDM Club. The DJ plays a song at 168 bpm. Then everyone bounces around, also at 168 bpm.
Cadence (Steps Per Minute) is a bit like that, but more chaotic…
Different Folks have Different Cadence
Higher Cadence (say 180 steps per minute) might improve Running Form and Prevent Injury
That’s because we’re running with Shorter Strides (not overstriding)
Running Uphill? Use Shorter Strides. Or Walk.
Running Downhill? We could use Longer Strides, to catch up on lost time. But Shorter Strides are probably safer for newbies.
