Running, Workout

Week 3 – Bodyweight Training

Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀

Nothing will work unless you do⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I “somehow” managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. 💪🏼😬⠀⠀⠀⠀⠀⠀⠀⠀⠀

Above all, these workouts awesomely supplemented with my Running, and I was super-charged for my Half Marathon Run on Sunday. Despite the HOT weather and possibility of getting dehydrated, I finished strong in 1 hour 41 minutes and 26 seconds. 🏃🏻

⠀⠀⠀⠀⠀⠀⠀⠀⠀

I feel overwhelmed with my last week’s achievement and I’m happy to share 😬

Workout 1⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 2⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plank⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 3⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dip⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 4 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 100 Flat Out Burpees
  • 100 High Knees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 5 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raises⠀⠀⠀⠀⠀⠀⠀⠀⠀

*It is very important to warm-up before each workout and followed by stretching.⠀⠀⠀⠀⠀⠀⠀⠀⠀

Happy Workout. Happy Running. 😀

#RunwithRaah 🏃🏻‍♂️

Workout

Week 2 – Bodyweight Training

Into the 2nd Week of my Training, I already feel a lot more energetic and I really like the idea of getting most of the workout done without any extra equipment (using my own Bodyweight).

This week was tough (in a good way) with more reps, more volume and more difficult variations (progressively overloading) and since I was recovering from an Ankle Injury; I had to reduce miles and be more careful while running at a quicker pace.

In contrast to Week 1, I added some weight training exercises to work on my Shoulder, Biceps and Chest muscles. Overall, this was one of the most challenging and super-efficient workout so far.

Here it is. 💪🏼

Workout 1

  • 50 Pike Push-Ups
  • 225s Low Plank
  • 200 High Knees
  • 225s Wall Sit
  • 75 Triceps Dip
  • 5 Shoulder exercises with progressive weights

Workout 2

  • 105 Mountain Climbers
  • 120 Sit-ups
  • 60 High Plank Knee-to-Elbow
  • 150s Low Plank
  • 60s Low Side Plank Left
  • 60s Low Side Plank Right
  • 5 Biceps exercises with progressive weights

Workout 3

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises
  • 5 Chest exercises with progressive weights

Workout 4

  • 220 Jumping Jacks
  • 80 Tuck Jumps
  • 120 Rockstars
  • 90s Low Plank
  • 90s Low Side Plank Left
  • 90s Low Side Plank Right

Workout 5

  • 60 Push-ups
  • 80 Jumping Jacks
  • 60 Up Downs

*It is very important to warm-up before each workout and followed by stretching.

Yes, I ❤️ Planks and you should too 👍🏼

Happy Workout. Happy Running. 😀
#RunwithRaah 🏃🏻‍♂️

Workout

Week 1 – Bodyweight Training

I was looking for a type of workout that I could squeeze in almost everyday (at anytime during the day). So I started with a customized 12-Week training Plan that is tailored to my personal fitness level and something that would supplement my running.⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Despite of having a busy schedule at work and 30-40 kms of weekly running mileage – I was able to find “sometime” for these quick 15-30 minutes’ sessions.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

Here’s what I did last week. 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 1

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises

Workout 2

  • 90s Low Plank
  • 150 Mountain Climbers
  • 90s High Plank⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 3

  • 200 Jumping Jacks
  • 60 Push-Ups
  • 100 Mountain Climbers
  • 180s Wall Sit
  • 40 Up Downs⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 4

  • 120 High Knees
  • 120 Rockstars
  • 60 4-Count Burpees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 5 😓

  • 45 High Plank Knee-to-Elbow
  • 90 Walking Lunges
  • 30 Flat Out Burpees
  • 150 Punches
  • 60 Sit-Ups
  • 30 Push-Ups
  • 45s Low Plank
  • 45s Low Side Plank Left
  • 45s Low Side Plank Right

*It is very important to warm-up before each workout and followed by stretching.*

Happy Workout. Happy Running. 😀#RunwithRaah

Running

Lactate-Threshold Run 🏃🏻

The most challenging and one of my favorite is a faster-paced Run at a hard but comfortable pace, also known as Tempo Run.

A layman’s definition of lactate threshold is a point at which your body starts feeling over-tired and/or you are low on energy.

By training at a higher intensity (at a faster-constant pace through out your run), you will be able to increase your tolerance limits and extend your threshold gradually.

As a result, you will be able to run faster for a longer period before fatigue sets in.

My Tempo Run sessions last for about 30-60 minutes, at least once every two weeks. It includes pre-run warm ups and post-run stretches.

IM me if you would like to know your current Threshold Limits✌🏼 ..

Happy “Tempo” Running ☺️

#RunwithRaah 🏃🏻‍♂️

Running

A run begins the moment you forget you are running.

Often running long distances challenges not just your physical endurance but also your mental ability to tackle those long hours.

Although your long distance pace is a slow one (make sure it is), it also requires you to run with your mind.

If you think a run is tough, you’ll actually find it tougher.

Before you start your run visualize all the good things possible and think about finishing strong. And you know what? You will.

So go have a great long run 👍🏼

Stay hydrated and please do not (never-never) skip your post-run stretches.

Happy Running ☺️

#RunwithRaah 🏃🏻‍♂️

Running

Running is an addiction

I am addicted to just one thing in life i.e. to the feelings associated with the end of a long run.

I love feeling empty, clean, worn-out, and sweat-purged. Love the good ache of the muscles that have done me proud.

In the last couple of years running has become my meditation, mind flush, cosmic telephone, mood elevator and a lot more.

Also, remember, this feeling you get from a good run is far better than the feeling you get from sitting around and wishing you were fit.

So get up and get running. 😊☺️

#RunwithRaah 🏃🏻‍♂️

Running

Training Plan for Tata Mumbai Marathon 18′

Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.

Goal Setting

Improve on my previous best Marathon timing of 03:53:06
Go for a sub 03:40:00 Marathon (missed this one by 3 minutes and 43 seconds)

Training Tracker

Completed 73 out of 76 planned sessions and skipped 3 Long Distance runs.

Training Plan – TMM 2018

Race Day Results

IMG_0555
42.2 kms in 03:43:43

Rank-TMM2018

Although I missed a Goal this year, I achieved another.
For me it’s not just about achieving goals – that is something I can always try again and again. More important to me is – to be better than I was yesterday.

A failed goal is success in progress.

It feels good when you Run Hard and Finish Strong. I finished the Tata Mumbai Marathon 18′ in 03:43:43 beating my previous best by 9 minutes and 23 seconds.

Now it’s time to recover, celebrate and plan for the next year.

R U N   E N D S   R U N N I N G   D O E S N ‘ T

#RunwithRaah

Running

NYRR Virtual Resolution Run 5K

There is nothing like kicking off this New Year with the NYRR Virtual Resolution Run 5K!

I completed this 5K run in 22 minutes and 17 seconds clocking my Personal Best 5K ever! There were around 4273 participants out of which 2678 were able to finish this challenge.

For the first two weeks in January, I had an opportunity to pick a time and place convenient to me, make a resolution to run, and complete this 5K virtual run!

The purpose of this mission is that not only will you feel good beginning the year with a healthy running start, but you’ll do good as well.

Proceeds from this NYRR Virtual Racing support NYRR’s mission to help and inspire people through running and benefit NYRR’s youth and community programs.

Kudos to NYRR and Strava for bringing in a Healthy New Year!

#RunwithRaah

Running

Tata Mumbai Marathon 18’ – One more week to go!

After completing 70 training sessions in the last 16 weeks I feel strong 💪🏻, confident 😎 and happy 😃

I started my training in the month of October, working on a sub 03:40 marathon. The journey since then has been challenging and my results exceptional. 🤩🤩🤩 I have worked really hard on my running form, pace and endurance and I feel proud about it. 😬

With just one week to go for Tata Mumbai Marathon, 2018; I have butterflies 🦋 in my stomach, my mind wanders 🙄 and I’m feeling the nerves. 🤭

However, I know one thing for sure, no matter what happens, I’ll put my best and enjoy the run. I will make sure I smile all the way to the finish line.

Wishing you ALL THE RUNNERS very BEST. Do well. Finish strong. 🤞🏼🤗

#RunwithRaah 🏃🏻‍♂️