Remind yourself of what you want to be and then go be it.
It will not be easy. It will hurt. It will take time. It will require dedication and willpower. You will need to make healthy choices. It requires sacrifice. You will need to push your body to its max. There will be temptation. You may get distracted.⠀
But, I PROMISE you, when you will reach your goal, IT’LL BE WORTH IT!
P.S. Don’t wait. The time will never be just right. Use it with intention.
I was able to clock a sub 1:50 Half Marathon in 2016 and that was after running 8 Half-Marathons in 12 years since 2004. The difference between sub 1:50 HM attempt vs all those years from 2004-2015 is that I only trained for it in 2015.
I never really ran as much as I run today, and it was a couple of short runs prior to race day. My yearly mileage was less than 30 kms per year back then and it was the Mumbai Half-Marathon where I covered the maximum distance.
Running a Mumbai Marathon was a ritual, but then in mid 2014 after not being able to register for Mumbai Marathon 2015 (I did not have a timing certificate), I realised that I am spending too much time in the gym with all the weight training and stuff, I was Strong and Fit (for sure) but I was not seeing any improvement in my running speed and endurance. I always knew that progression beats perfection, and after doing some speed drills and running tests, I had to have a plan to improve my overall running performance. You can say, that’s when I actually got into running.
I am super thankful to my wife , I got disciplined only after I got married. 🤗😘
It all started with Goal-Setting and I promised to myself that I’ll attempt a Full Marathon only when I can clock a sub 1:50 Half Marathon (my last best being 2:05). I worked on an Annual Running plan in 2015 with a goal of achieving a sub 1:50 HM in Jan, 2016. I was sincere and focused on my goals. I clocked a 1:48:21 in Mumbai Marathon, 2016 and that’s how I crushed my first ever running goal. 😃😃😃
Later that year in June I registered for my first Full Marathon in 2017. Since then I have been consistent, taking small steps each day, striving for progress and celebrating every time I cross a checkpoint. It could be a tiny step, a sub-goal or a Marathon.
Raah has been Running ever since. 🏃🏻♂️
So, just pull your shit together and go for a run.
P.S. Don’t forget to celebrate every tiny victory. 🤗 #RunwithRaah 🏃🏻♂️
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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.
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.
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, 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
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)
While I was out there running, I clicked some “real me” sweaty selfies and curated good memories.
Personal Bests: This Year
I clocked an all-time high 5K – 10K – 15K – 21K and my first 42K 🙂
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
10K – over the year
1K – over the year
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.
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.
With Personal Heatmaps I can visualize the ground I’ve covered around these cities. These are basically an Athlete’s Playground 🙂🏃
Comparison: 2016 vs 2017
Max Distance / Time
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 🙂
You can also refer to the Bucket List section on my page.