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 🏃🏻‍♂️

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 🏃🏻‍♂️

Running

End of the Year – Twenty Seventeen

#RunwithRaah stories

End of the year – you know what that means? It’s time to look back, tally up annual totals, analyze boatload of impressive data and set a few challenging goals for Twenty Eighteen.

Running 80 times covering a distance of 868.1 kilometers in 2016, I stepped forward in 2017 and set an unrealistic goal of running 1500 kilometers.

I know that “Success” cannot happen overnight, so, I had to plan myself for the next 365 days and get habituated with the process of setting and achieving goals. I was specific with my areas of improvement and with a realistic and time-bound annual training plan I was able to crush goals weekly, bi-weekly, quarterly and semi-annually. In fact, I was so confident of achieving my targets by year-end,  that I took some time off and was out on a holiday in the month of September.

A goal without a plan is just a wish

To summarize,

I ran 157 times in the year 2017, covering a distance of 1600 kilometers in 144 hours 17 minutes, burning 113332 calories at an average pace of 05:25 minutes per kilometer.
(these stats are all-time highs)

Month Runs Duration Distance
January 8 8:31 hours 94.47 kms
February 9 6:11 hours 68.22 kms
March 14 11:28 hours 126.1 kms
April 9 8:19 hours 92.06 kms
May 12 12:08 hours 131.1 kms
June 16 13:08 hours 140.4 kms
July 17 15:48 hours 175.2 kms
August 12 9:45 hours 108.1 kms
September H     o     l     i     d     a     y !   😋
October 15 15:01 hours 167.6 kms
November 25 25:07 hours 283.9 kms
December 20 18:51 hours 213 kms
Total 157 144:17 hours 1600.15 kms

While I was out there running,  I clicked some “real me” sweaty selfies and curated good memories.

#RunwithRaah

2017-Collage
I don’t remember days, I remember moments.


Personal Bests: This Year

I clocked an all-time high 5K – 10K – 15K – 21K and my first 42K 🙂

ThisYearPB2017

Suunto Movescount automatically analyzes my Moves to identify my best performance in running and other endurance sports like cycling and swimming. To follow my running progress over the year, for example, I can compare my running pace for several pre-set distances including 1km, 5km and 10km. I can also monitor my trends according to effort to see if my running condition has improved.

5K – over the year

5K-2017

10K – over the year

10K-2017

1K – over the year

1K-2017

Training Load Trend

To get an understanding on how much I am pushing my body, Suunto Movescount tracks my long term training load.

The recovery time data from each of my exercises is calculated to produce a cumulative graph, illustrating my training load over time. Monitoring my long term training load is important from the performance perspective to make sure I train at an optimal level towards my goal.

TrainingLoad2017

If the load remains very high for extended periods, overloading may occur and my body will need more time to recover. This way I can monitor my weekly, monthly and yearly training load.

Rest and Recovery

A feeling trend supplements the training load and rest & recovery data. By recording on Suunto Movescount how I feel after each training session and following how that changes over time, I get an additional indicator of my physical condition. For instance, if my feeling trend starts to decline, even though my training load has not increased, it may be a sign I need to take a break.

Feeling2017

Heatmaps

With Personal Heatmaps I can visualize the ground I’ve covered around these cities. These are basically an Athlete’s Playground 🙂🏃

MumbaiHeatmap
Mumbai
PuneHeatmap
Pune


Comparison: 2016 vs 2017

Total Distance

TotalDistance-2016
2016
TotalDistance-2017
2017

Active Days

ActiveDays-2016
2016
ActiveDays-2017
2017

Total Hours

TotalHours-2016
2016
TotalHours-2017
2017

Total Elevation

Total Elevation-2016
2016
Total Elevation-2017
2017

Timeline

Timeline2016
2016
Timeline2017
2017

Max Distance / Time

Max-2016
2016
Max-2017
2017

Goal Setting – Twenty Eighteen

While I’m in the middle of my last training cycle for Tata Mumbai Marathon scheduled on 21st January, 2018, I’m also in the midst of planning activities for the year 2018, and goal setting.

For now, these are the MOST important and challenging running goals I can think of.

  • 2018 kms in 2018
  • A sub 3:40 marathon

I hope to include more Cycling, Swimming and Gym sessions this year 🙂

You can also refer to the Bucket List section on my page.

Thank you,
#RunwithRaah