Running

2019 BMW Berlin Marathon – 2

Today I will run for pure, absolute joy!

(September 29, 2019)

Flashback: May, 2019

I had Berlin Marathon scheduled in 20 weeks and I wanted to train differently than I did for Mumbai Marathon. After some analysis and research, I observed that my Heart Rate was too high at 173 bpm (Race Avg) and Cadence too low at 134 spm (Race Avg)

The goal was to lower down the average HR over the training period and increase the cadence.

I came across Advanced Marathoning by Pete Pfitzinger and picked up the 18 weeks plan that varied from 88 kms and upto the max weekly mileage of 113 kms. I customised the plan slightly so that I could also accommodate Yoga Practice and Strength Training as supplement with my Running Schedule.

I chose this plan because more than 80% of the training was at lower intensity. Also since most part of the training was scheduled in peak summers and then in rains, it would be easier to run slower than normal.

This training journey helped increase endurance, build strength, and lower down the HR weeks after weeks. I was also able to concentrate on increasing my running cadence (by running more slow runs than hard runs).

Training Journey to Berlin Marathon – 18 weeks

Running:
Runs: 91 times
Distance covered: 1414 kms
Duration: 128 hrs 43 mins 32 secs
Calories: 70713 kcal
Average Intensity Factor: 81%

Yoga & Strength Training:
Workouts: 126 times
Duration: 57 hours 8 mins 34 secs

On Race Day I was able to run with an average cadence of 176 spm – a great improvement from 134 spm (in early 2019), 118 spm (in 2018) and 106 spm (in 2017).

Due to heavy rainfall, my HR belt slipped a couple of times and I was not able to log the average correctly, but it comes to be somewhere below 167 bpm. Considering the fact that I was quicker in the first 35 kms as compared to TMM, I was able to run faster at a lower HR. 😬😬

I would say Goal Set and Target Achieved. It was one hell of a journey, and I have enjoyed every bit of it.

#RunwithRaah 🏃🏻‍♂️