Body & Mind, Running, Workout, Yoga

It all began with that first plank. Now it’s a part of me.

Remind yourself of what you want to be and then go be it.

It will not be easy. It will hurt. It will take time. It will require dedication and willpower. You will need to make healthy choices. It requires sacrifice. You will need to push your body to its max. There will be temptation. You may get distracted.β €

But, I PROMISE you, when you will reach your goal, IT’LL BE WORTH IT!

P.S. Don’t wait. The time will never be just right. Use it with intention.

Body & Mind, Running, Workout

LITTLE by LITTLE, a LITTLE becomes a LOT

I like who I’m becoming. A lot.

I was able to clock a sub 1:50 Half Marathon in 2016 and that was after running 8 Half-Marathons in 12 years since 2004. The difference between sub 1:50 HM attempt vs all those years from 2004-2015 is that I only trained for it in 2015.

I never really ran as much as I run today, and it was a couple of short runs prior to race day. My yearly mileage was less than 30 kms per year back then and it was the Mumbai Half-Marathon where I covered the maximum distance.

Running a Mumbai Marathon was a ritual, but then in mid 2014 after not being able to register for Mumbai Marathon 2015 (I did not have a timing certificate), I realised that I am spending too much time in the gym with all the weight training and stuff, I was Strong and Fit (for sure) but I was not seeing any improvement in my running speed and endurance. I always knew that progression beats perfection, and after doing some speed drills and running tests, I had to have a plan to improve my overall running performance. You can say, that’s when I actually got into running.

I am super thankful to my wife , I got disciplined only after I got married. πŸ€—πŸ˜˜

It all started with Goal-Setting and I promised to myself that I’ll attempt a Full Marathon only when I can clock a sub 1:50 Half Marathon (my last best being 2:05). I worked on an Annual Running plan in 2015 with a goal of achieving a sub 1:50 HM in Jan, 2016. I was sincere and focused on my goals. I clocked a 1:48:21 in Mumbai Marathon, 2016 and that’s how I crushed my first ever running goal. πŸ˜ƒπŸ˜ƒπŸ˜ƒ

Later that year in June I registered for my first Full Marathon in 2017. Since then I have been consistent, taking small steps each day, striving for progress and celebrating every time I cross a checkpoint. It could be a tiny step, a sub-goal or a Marathon.

Raah has been Running ever since. πŸƒπŸ»β€β™‚οΈ

So, just pull your shit together and go for a run.

P.S. Don’t forget to celebrate every tiny victory. πŸ€—
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Body & Mind, Running, Workout, Yoga

Do Everything YOU Love #10YearChallenge

β€œWe are what we repeatedly do; excellence, then is not an act but a habit.” – Aristotle

I strongly believe that Consistency is the key to Success. No matter what people say, that change is the only thing that’s constant, but I can agree to disagree.

To me, if you are consistent with what you do; nothing changes really. Even if it did, It can only get better. Now, it all comes down to β€œwhat you do”.

If you are consistently following a healthy lifestyle, you will never need a transformation. If you are not there yet, it is never too late to start. (Remember, I am with you) πŸ˜ƒ

Don’t just blindly follow a diet that worked for someone else, or workout out of the blue by watching someone else do it. Everyone who inspires you in some or the other way has their own story to tell, they have been doing things consistently for a long time and for that reason it has really worked for them. There is no quick fix or shortcut to a healthy lifestyle.

It took me a while to understand what works for me. Most important is to do what you love to do. You can’t just start running because Run with Raah says running does wonders. You can try it, but, you will do it only if you β€œlike it” – not because it worked for me or anyone else.

Again, the only way you’ll be consistent at something is if you β€œDo Everything YOU Love”. Understand what you can or want to do, there are tons of ways by which you can lead a healthy lifestyle. It will then become a habit and will stay with you for life. Like it did for me. πŸ€—

#RunwithRaah πŸƒπŸ»β€β™‚οΈ β €β €β €β €β €β €β €β €

#10yearchallenge #NotATransformation #HealthyLifestyle #ConsistencyIsTheKey

Body & Mind, Running

2018 you were FANTASTIC!

A DREAM written down with a date becomes a GOAL. A goal broken down into steps becomes a PLAN. A plan backed by ACTION becomes a REALITY. πŸ€—

Running 2018 kms in the year 2018 – it did scare me a little at first, but when I was successfully putting my plan into action, it seemed rather easy.

They say β€œAll things are difficult before they are easy” and it’s so true. All you need is Patience + Consistency and everything works just fine.

In 2018, I was actively running for 208 out of 365 days in the calendar, on the roads in Pune and Mumbai covering a distance of 2106 kms in around 189 hours and 32 minutes. πŸƒπŸ»β€β™‚οΈ

I burnt a total of 133157 calories by just running. That’s an average of 640 calories per run for 208 days of running, and an average of 365 calories per day in the calendar year. πŸ€­πŸ˜…

My year was FANTASTIC. I hope you had a great year too and are as excited as I’m now for setting β€œNew Goals” for 2019.

Let’s DREAM and set our GOALS on fire.

πŸ”₯πŸ”₯

Happy Running

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

β €β €β €β €β €β €β €β €

P.S. Goals always get accomplished when they MATTER to you.

Body & Mind, Running, Workout

3 hours Time Trial @ Race Pace

The Long Run and how to do it RIGHT! πŸ˜ƒπŸ˜ƒ

Time Trial @ Race Pace

(04:50 – 05:00 mins / km)

STRATEGY: Negative Splits (1%)

PLANNED:

10K: 49:30
21K: 1:43:27
30K: 2:27:16
35K: 2:51:27
~ 36.3K in 3 hoursβ €

ACTUAL:

10K: 49:26 βœ”οΈ
21K: 1:43:15 βœ”οΈ
30K: 2:27:27 ~βœ”οΈ
35K: 2:51:34 ~βœ”οΈ
36.71K in 3 hours βœ”οΈ

Ran a total of 37K in 3 hours 1 minute 30 seconds.πŸ‘‡πŸΌ

P.S. With this run I completed 300 kms of running in the month of December. πŸ€­πŸƒπŸ»β€β™‚οΈπŸ€—

Yes it was 12 degree C this morning πŸ₯Άβ €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

#TMM2019 #MumbaiMarathon

Running, Workout

Mumbai Marathon 2017 vs 2018

However strong the strategy, you should occasionally look at the results.

Here’s the Take Away: To know more, connect with me on Strava or just IM me with queries.

1. Heart Rate – My BPM was too high throughout the Race. β €β €β €β €β €β €β €β €β €

This year, I have been working on running faster at lower heart rate (BPM). 80% of my Runs are at Lower Heart Rate (Easy Pace) and 20% are Hard Runs. That’s my training strategy for Tata Mumbai Marathon, 2019.

2. Worli Sea Face segment

Looking back.. this is the point where my breathing was absolutely fine but my legs were unable to take me any faster due to fatigue. (Although, I did not suffer with cramps, but I know a lot of people who did).

I have been working on two methods to overcome this.

One by lowering my heart rate (as mentioned in point 1). This will help prevent fatigue and build endurance overtime, thereby allowing the leg muscles to help me go faster for a longer duration.

Two is the Negative Split strategy that I have already shared with you guys last month. Start slow – Finish strong & fast.

3. Peddar Road Uphill stretch

We all know this one is hard to beat, and it’s not just because of the elevation. In a normal training session this slope is definitely long but easily manageable. However, in a Full Marathon Race, this segment comes at KMs 35 & 36 and it becomes a challenge to maintain the pace in the final leg.

I ended up losing 30-40 secs here and yes also the momentum.

Lots of Hill training sessions and the usual negative split strategy (i.e. preserving energy for the final leg of the race) should help overcome this one too.

Hydration plays the most important role in sustaining the pace throughout the race. My strategy is to gulp on 180ml fluid (preferably water) every 30-45 minutes and occasional round of electrolytes, gels etc.. 2-3 times during the race.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Running

Worth it!

I’m a Runner. I’ve been trained to keep going, even when it’s hard, it hurts or when I don’t want to.

I look past it.

Call it what you want: stubbornness, endurance, determination or guts.

Deep down, I don’t know how to give up..

(..and in the end it’s always worth it.)

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Running, Workout

TMM 2019 – Day 50

βœ…

Today, I successfully completed my 50th training session for Tata Mumbai Marathon, 2019 without having skipped a single session. It feel great. πŸ˜ƒ

Key Take Away:

  1. Focus on your goals.
  2. Don’t look in any direction but ahead.
  3. Don’t stop.

Be a Goal Crusher

#RunwithRaah

Running

Berlin Calling ❀️

One day you will wake up and there won’t be any more time to do the things you’ve always wanted. Do it now.

~ Berlin Calling ~ πŸ₯³ πŸ•ΊπŸ»

This would be my First World Major Marathon. Berlin Marathon is known for being one of the fastest routes in the world.

There are 6 world major marathons – Boston, Berlin, New York, Chicago, Tokyo and London. 😊😊😊 and soon I will be able to CHECK one of them off my Bucket List βœ…πŸ‘ŠπŸΌπŸ™ŒπŸΌ

#RunwithRaah πŸƒβ€β™‚οΈπŸ»

#BerlinMarathon #Berlin42 #BerlinLegend

Running, Workout

Train slower, Run faster!

You should Train Slower, if your ultimate goal is to Run Faster.

When you Race or set a PB you may not realize this but you’re putting tremendous stress on your bones, muscles, tendons and ligaments. (This is one of the reasons why you tend to feel more tired after a Race then a Long Distance Slow Run). Also, there is a high risk factor involved if you are racing too often.

It is advisable to limit the number of times you run hard if your long-term goal is to run for years without any pain or injury.

Advantages of Training Slow,

1) You can run more often and cover more mileage per week.

2) You are allowing your muscles to get enough oxygen thereby reducing the risks of injury.

3) You are β€œActively” Recovering from those Hard Runs and you may not have to take a day off from running. πŸ‘πŸΌ

So, it is OKAY to Run Slow – especially when you are training for a Long Distance Race (Half or Full Marathon). In fact 80% of my training Runs are designed to be at Slow/Easy Pace and remaining 20% include the Intervals, Fartleks or Tempo Runs (i.e. not more than one Hard Run per week).

You don’t have to compete with any one else. If your goal is to stay FIT then you must build yourself slow and steady. πŸ™πŸΌ Make sure you plan your training runs accordingly – to include a lot of β€œSlow” running and register for Races only if they are evenly spaced out.

Happy β€œinjury-free” Running πŸ˜ƒ

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Body & Mind, Running, Workout

The only FAILURE is when you say β€œI Give Up”

I set a goal, put out a strategy to keep me on track and I gave it my best shot.

Result: I did not succeed in setting a PR and I have NO EXCUSES for that. I believe it is okay to fail sometimes. 😐

One thing I did not anticipate in my run today is that the 10K Runners would occupy the entire road for the last 3-4 kms and then it is not so easy to run past them at a FAST pace OR to find your way to the finish line.

To fix this, I would remove a couple of minutes from second half of my Negative Split strategy and run the first half slightly quicker. That should compensate for the loss in time towards the end of the race.

β €β €β €β €β €β €β €β €β €

It was my last Half Marathon β€œRace” attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. πŸƒπŸ»β€β™‚οΈπŸ‘πŸΌ

So what to do when you don’t reach your goals? Keep calm and stay relaxed, recover and get back stronger. πŸ’ͺ🏼

PRs will come. If not today, some other day. Don’t ever give up. πŸ™ŒπŸΌ Okay?

#RunwithRaah