End of the Year – Twenty Seventeen

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#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,Β  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 HΒ  Β Β  o Β  Β  l Β  Β  i Β  Β  d Β  Β  a Β  Β  y ! Β  πŸ˜‹
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,Β  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 πŸ™‚

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 πŸ™‚πŸƒ

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 πŸ™‚

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

Thank you,
#RunwithRaah

Journey 2017 – First Half

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Since the beginning of this year, I have been consistently posting updates on my month-wise journey in the First Half of 2017.

To summarize,

I ran 68 times in the last 181 days, covering a distance of 652.35 kilometers in 59 hours 45 minutes, burning 46332 calories at an average pace of 05:30 m/km.

Now let’s fast forward and re-visit them “One month at a Time”.

First Half - 2017

Just click on the Month below to go back in time. πŸ™‚ πŸ™‚ πŸ™‚

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 Β 16 13:08 hours 140.4 kms
Total 68 59:45 hours 652.35 kms

Keep Running with Raah !!

June 2017 – One Month at a Time

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16 runs |13:08 hours | 140.4 kilometers

June (for me) is one of the best time of the year, my love for rains and for the enjoyment of running in the rains. It’s time to get all soaked up.

Last year I ran just once in the month of June, and in contrast to that I am a lot happier this year to have completed 140+ kms in a single month. I nailed it this time around πŸ˜‰

Goodbye heat, Hello rains! πŸ˜€

The best thing about running in the rains is that, it is gloomy throughout the day and the weather is beautiful (picturesque). I can oversleep and go for a run at anytime during the day and I don’t have to worry about the heat or the overhead sun. I become a little kid running around splashing through the puddles. πŸ˜‚

IMG_7427

Medium Long Run on mornings like these ❀

Running in the rains is really, really fun. I become that “crazy runner” who’s out there in the rain (mostly all alone), getting those kilometers done no matter what.

I can’t believe that I successfully completed the first 16 weeks (phase 1) of my annual training cycle for 2017. During these 16 weeks “thrice a week” plan, I skipped 7 out of 48 planned sessions and covered a distance of 421 kms.

All my runs in these past months were at General Aerobic and Lactate Threshold pace during the weekdays and easy paced Recovery runs over the weekends.

Completion Rate of 85% | 41/48 runs | 421/504 kms

After the first week of June, I moved to a 14 weeks “four times a week” plan (i.e. phase 2 of my annual training cycle), which will go on until mid-September.

With this phase, I introduced Medium Long Runs (MLRs between 18K – 24K) into my weekly schedule. So my week would now look something like this,

  • General Aerobic run (weekday),
  • Lactate Threshold run (weekday),
  • Recovery run (Friday or Saturday),
  • Medium Long run (weekend).

First Attempt | Second Attempt

Highlight of this month was the Strava Mile promotional event, wherein I attempted a couple of Miles in 06:26 and 06:17 minutes respectively.

May, 2017 – One Month at a Time

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12 runs | 12:08 hours | 131.1 kilometers

One of the Hottest month of the year, and with that it was not going to be easy to log 30-35 kms each week (not to forget incremental by 1 km every week). On top of that there were a couple of family visits and a leisure trip over the weekend.

However, I did well, except the last couple of weeks in May. I had to skip all 3 sessions in the last week and catch up with the sessions that I had missed.

My GAs and LTs this month almost peaked 12-14 kms, and Recovery runs up to 10 kms per session. Although it meant running just thrice a week, but, logging 34+ kms each week required a lot more discipline than the previous months.

img_7155

General Aerobic run

In fact in May I was able to log most kilometers in a single month in 2017. With 12 runs and 131.1 kms, I was already going strong.

Yes, it is okay to skip sessions. Just make sure you feel good about it.

One of the most refreshing runs this month was in a pollution free, dense tree cover of Matheran. Despite all the bugs and tripping hazards, the tranquility of the deep woods in Matheran is somthing to cherish.

Matheran Trail Run

April, 2017 – One Month at a Time

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9 runs | 8:19 hours | 92.06 kilometers

In the month of April, I chose to skip 3 planned sessions in the first-two weeks as I was preparing for Decathlon Anniversary Run, 10K (D’War).

My previous best 10K was in 48:31 minutes (in 2015) and this time around I was looking forward to set a new Personal Record (PR) and was hoping to cross the finish line in < 48 minutes at a goal pace of ~ 04:48 mins/km.

On 9th April, 2017 I beat my 10K PR at D’War 2017 in 46:41 minutes at a pace of 04:41 mins/km and ranked 14th out of 245 runners. It was an exciting route, a very good race and above all, nothing beats seeing sunrise while you were on your way to cross the finish line.

Every time I go out and race, I end up running faster than I’ve ever done before πŸ™‚ πŸ™‚

D'war 10K

D’war 2017: 10K in 46:41

The rest of the month I sincerely followed my “thrice a week” (phase 1) schedule of General Aerobic (GAs), Lactate Threshold (LTs) and Recovery runs.

One of the highlights this month apart from breaking my PR in 10K was that my last run for the month ended at the Gateway of India, Mumbai followed by a 1000m of pool swimming at a nearby club.

Happiness is when your run ends at the Gateway of India πŸ˜€

IMG_6735

The Gateway of India, Mumbai