Week 7 – Bodyweight Training

Leave a comment Standard

If you are a Runner you will understand that we are constantly thriving to work on our Mobility, Strength, Endurance and Speed.

Our Goal as a Runner is to progressively achieve and improve on one or more of the above characteristics.

Into the 7th Week of my BodyWeight Training, I see a major improvement in my Balance while Running. My Steps are more Stable and Coordinated, and I feel my Muscles are getting Stronger. ๐Ÿ’ช๐Ÿผ

Overall these workouts have helped me in executing an injury free Running schedule more efficiently. At the same time, Running has helped me get these intense workouts done with ease. I am totally hooked onto this perfect combo of Running + BodyWeight Training.Hereโ€™s what Week 7 of my BodyWeight Training looked like.๐Ÿ‘‡๐Ÿผ

Workout 1 ๐Ÿ˜…

  • 400 Jumping Jacks
  • 80 Flat-Out Burpees
  • 80 Pike Push-Ups
  • 120 Jump Squats
  • 300s Low Plank
  • 300s High Plank

Workout 2 ๐Ÿ˜…

  • 720s Low Plank
  • 360s High Plank
  • 120 High Plank Jacks

Workout 3

  • 180 Touch-Down Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 4

  • 150 Flat-Out Burpees
  • 150 High Knees
  • 150 Punches

Workout 5 ๐Ÿ˜…

  • 150 Squat Stars
  • 150 Push-Ups
  • 150 High Plank Leg Lifts
  • 150 High Plank Knee Crosses
  • 150 Russian Twist Hard

Each dayโ€™s exercise should have warm-up and cool-down exercises and stretches.

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

Happy Workout. Happy Running.
#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Week 3 – Bodyweight Training

Leave a comment Standard

Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion ๐Ÿ’ช๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ €

Nothing will work unless you doโ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I โ€œsomehowโ€ managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌโ €โ €โ €โ €โ €โ €โ €โ €โ €

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. ๐Ÿƒ๐Ÿป

โ €โ €โ €โ €โ €โ €โ €โ €โ €

I feel overwhelmed with my last weekโ€™s achievement and Iโ€™m happy to share ๐Ÿ˜ฌ

Workout 1โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpeesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 2โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plankโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 3โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dipโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 4 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Flat Out Burpees
  • 100 High Kneesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 5 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raisesโ €โ €โ €โ €โ €โ €โ €โ €โ €

*It is very important to warm-up before each workout and followed by stretching.โ €โ €โ €โ €โ €โ €โ €โ €โ €

Happy Workout. Happy Running. ๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

A run begins the moment you forget you are running.

Comment 1 Standard

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, youโ€™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 ๐Ÿ‘๐Ÿผ

Stay hydrated and please do not (never-never) skip your post-run stretches.

Happy Running โ˜บ๏ธ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Training Plan for Tata Mumbai Marathon 18′

Leave a comment Standard

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

Goal Setting

โœ“ Improve on my previous best Marathon timing of 03:53:06
โœ˜ 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 Nย ย  E N D Sย ย  R U N N I N Gย ย  D O E S N ‘ T

#RunwithRaah

End of the Year – Twenty Seventeen

Leave a comment Standard

#RunwithRaah stories

End of the year โ€“ 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,ย  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 Hย  ย ย  o ย  ย  l ย  ย  i ย  ย  d ย  ย  a ย  ย  y ! ย  ๐Ÿ˜‹
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,ย  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 ๐Ÿ™‚

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 Iโ€™ve covered around these cities. These are basically an Athleteโ€™s Playground ๐Ÿ™‚๐Ÿ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 Iโ€™m in the middle of my last training cycle for Tata Mumbai Marathon scheduled on 21st January, 2018, Iโ€™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 ๐Ÿ™‚

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

Thank you,
#RunwithRaah