2018 you were FANTASTIC!

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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.

3 hours Time Trial @ Race Pace

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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 hours

β €

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₯Ά

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

β €β €β €β €β €β €β €β €β €

#TMM2019 #MumbaiMarathon

Mumbai Marathon 2017 vs 2018

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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

Training Plan for Tata Mumbai Marathon 18′

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Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.

Goal Setting

βœ“ 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 NΒ Β  E N D SΒ Β  R U N N I N GΒ Β  D O E S N ‘ T

#RunwithRaah

Tata Mumbai Marathon 18’ – One more week to go!

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After completing 70 training sessions in the last 16 weeks I feel strong πŸ’ͺ🏻, confident 😎 and happy πŸ˜ƒ

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 πŸ¦‹ in my stomach, my mind wanders πŸ™„ 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. πŸ€žπŸΌπŸ€—

#RunwithRaah πŸƒπŸ»β€β™‚οΈ