TMM 2019 – Day 50

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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

Train slower, Run faster!

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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

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

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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

Hustle. Be the change.

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Are you an efficient runner? πŸ€”

Let’s formulate,

Running + Strength Training = Stronger Muscles + Faster Runs – Injuries

If you want to be an efficient runner you have to work on your core & leg muscles and be less prone to injuries. (especially if you are a Full or Half Marathoner) πŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™€οΈ

Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. πŸ’ͺ🏼

It will help prevent injuries, and make you stronger, faster, and more efficient runner.

My strength training includes mostly Bodyweight Exercises. I don’t need a Gym nor any specific equipment to do these. I prefer doing them at Home or in any open area surrounded by greens ☘️

Let’s HUSTLE. Be the change.

#RunwithRaah

Tempo Runs are FUN!

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Tempo Run: A secret ingredient in a Half or a Full Marathon training plan.

You want to go FAST? Go Tempo!

By including these workouts in your training plan, you’ll gain both Speed and Strength overtime. Tempo Runs have an excellent training effect and should be included in any Half or Full Marathon training plan.

If you cannot sustain a FAST pace for a long period of time then start with 15-20 minutes of Tempo Run and progressively increase the mileage as and when you know you can go longer.

Tempo Runs are not Hard Runs, these are FUN! So, keep calm and stay relaxed, and with the right training you’ll be mentally ready to finish a successful Tempo run.

#RunwithRaah πŸƒπŸ»

Inhale, Hold, Exhale, Hold – Breathing Technique

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I prefer doing this exercise after my workouts or runs, but you can do so whenever you feel comfortable. When your body is stressed, it breathes faster to take in more air. This technique below is to trick it into a state of relaxation by breathing out longer than you breathe in.

Training your breath is just like any sort of exercise. The more you do it, the better you get at it. πŸ˜ƒπŸ˜ƒ

Before you start, exhale through your mouth fully, making a whoosh sound and then follow the instructions below.

  1. Close your mouth and inhale through your nose for a count of 3.
  2. Hold the breath for a count of 12.
  3. Exhale through your mouth, again making a whoosh sound, but this time do it for a count of 6.
  4. Hold again but this time for a count of 6.

Repeat more times as you want. If you can’t hold your breath for the entire time at first, that’s okay.

As you master holding your breath longer over time, you can use the same proportions x4 x2 x2 and start the technique by inhaling for 4 seconds i.e. 4 (Inhale)- 16 (Hold) – 8 (Exhale) – 8 (Hold) and so on. πŸ‘πŸΌπŸ€—

Focusing on the act of breathing clears the mind of all daily distractions and energy enabling us to better connect with ourselves. β €β €β €β €β €β €β €β €β €

I highly recommend it. βœ”οΈβ €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Sub 2 – Negative Split strategy | Mumbai Runners #10x10Run 3.0 Day 3

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10K in 58 minutes 49 seconds

Next 10K in 54 minutes

No days off. Find your calling.

Another Sub 2 – Negative Split strategy. β € β €

First 10K: 58m 49s @ 5’53
(6’06, 5’50, 6’23, 6’03, 5’52)
(5’52, 6’01, 5’47, 5’52, 5’23)

Next 10K: 54m @ 5’24
(5’38, 5’24, 5’39, 5’22, 5’21)
(5’24, 5’19, 5’10, 5’14, 5’09)

Last 1.1K: 5m 10s @ 4’42
(4’42)

Half Marathon in 1:57:59 @ 05’36 β €

Setting the goal time 2-3 minutes faster in case the course is a bit longer.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ