Running

Start strong, finish stronger

Half Marathon in 1:43:42 on a bad weather day when humidity makes hot days feel more miserable. โ €

Your body completely depends on water to survive. Good hydration is always a key in a 10k, Half or Full Marathon race, especially on days like these. ๐ŸŒž ๐Ÿ’ฆ ๐Ÿ’ช๐Ÿผ

โ €

Stay hydrated. Keep moving.

#RunwithRaah

Running, Workout

Sub 2 hours – Half Marathon (21.097 kms) with a negative split racing strategy.

Firstly: You must set your Half Marathon goal time 2-3 minutes faster in case the course is a bit longer (it usually is) or if you have to beat the crowd at the start of your race. Donโ€™t worry. These extra minutes will also come in handy when things get really tough towards the end.

Secondly: AT THE BEGINNING OF YOUR RACE SLOW DOWN!โ €โ €โ €โ €

Now, coming back to the negative split racing strategy. It is a strategy that involves completing the second half of the race faster than the first half.

For a 21K, things may not seem as easy as it did for a negative split 11K strategy I shared last week. However, it follows the same disciplined technique to progressively increase speed, to conserve energy for the 2nd half of your race and to finish strong.

As I said earlier, YOU MUST start slow.

Go for a 06:20-06:10 mins / km in the first 3-4 kms and allow your body to warm up.

Towards the end of the 4th km you should be running at 06:00 mins / km. From there on in the next 3-4 kms progressively move from 06:00 to 05:45 mins / km, and then go steady at around 05:45 mins / km for the next 3 kms i.e. until the end of 10th km.โ €

  • 1-2-3 kms @ 06:20 -> 06:00 mins / km
  • 4-5-6-7 kms @ 06:00 -> 05:45 mins / km
  • 8-9-10 kms @ 05:45 mins / km

You should be able to manage a 10k in less than an hour.

Now that you have conserved good amount of energy by going slow in the first half, you should be feeling good about it.

Itโ€™s time now to move closer to your race pace of ~ 05:35 mins / km in the 11th km.

Letโ€™s go for it !โ €

In the 11th km shift gears from 05:45 to 05:30 mins / km and then go steady for the next 3 kms. You have now covered 14 kms in less than 1 hour 22 mins.

  • 11th km @ 05:45 -> 05:30 mins / km
  • 12-13-14 kms @ 05:30 mins / km

In the 15th km again shift gears from 05:30 to 05:15 mins / km and then go steady for the next 3 kms.

  • 15th km @ 05:30 -> 05:15 mins / km
  • 16-17-18 kms @ 05:15 mins / km

Go FAST in the last 3 kms @ 05:00 mins / kms or the best that you can (I usually sprint the last 2-3 kms). ๐Ÿƒ๐Ÿป

  • 19-20-21.1 kms @ 05:15 -> 05:00 mins / km

Yay ๐Ÿ‘Š๐Ÿผ and you have NAILED IT !

Stay hydrated through out your run (and have 100ml of water at every water station 3-4 kms away). This can avoid injury or cramps towards the end.

Good luck. ๐Ÿ˜€๐Ÿ‘๐Ÿผโ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚

Running, Workout

Positive mind and Negative splits

Positive mind and Negative splits. โœŒ๐Ÿผ

A negative split is a strategy that involves completing the second half of a workout faster than the first half.

Hereโ€™s one of my favorite negative split training strategy for completing 11K in an hour.

  • Warm Up
  • Easy 6K in 35 minutes (pace between 06:00-05:45)
  • Gradually increase pace for the next 5 kms and finish fast. (05:25, 05:20, 04:45, 04:40, 04:30)
  • Cool Down

This is a disciplined technique to progressively increase speed, to conserve energy for the 2nd half of the workout and to finish strong. ๐Ÿ‘Š๐Ÿผ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚

Running

NYRR Virtual New Balance 5th Avenue Mile

When I do the best I can with what I have, then I have won my race.

Another mile run for NYRR Virtual New Balance 5th Avenue Mile. Today I was 2 seconds slower than my Best Mile of 06:08. ๐Ÿ˜’

Nevertheless, I will try, try, try and try again. If I can get better, why not? ๐Ÿ˜ƒ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚