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.
I set a goal, put out a strategy to keep me on track and I gave it my best shot.
Result: I did not succeed in setting a PR and I have NO EXCUSES for that. I believe it is okay to fail sometimes. 😐
One thing I did not anticipate in my run today is that the 10K Runners would occupy the entire road for the last 3-4 kms and then it is not so easy to run past them at a FAST pace OR to find your way to the finish line.
To fix this, I would remove a couple of minutes from second half of my Negative Split strategy and run the first half slightly quicker. That should compensate for the loss in time towards the end of the race.
It was my last Half Marathon “Race” attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. 🏃🏻♂️👍🏼
So what to do when you don’t reach your goals? Keep calm and stay relaxed, recover and get back stronger. 💪🏼
PRs will come. If not today, some other day. Don’t ever give up. 🙌🏼 Okay?
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.
After almost two years of injury free running in my Nike Zoom Winflo, I was bound to be loyal to the brand and their classic zoom series.
This time, I was looking for something better in terms of level of support, cushioning and a long lasting upper & lower body, so the best matched affordable fit I thought was the Nike Air Zoom Pegasus 33.
With a better body, I’m expecting it to be more cushioning for longer runs as compared to the Winflo. However, since the Pegasus series does not compromise on the material, it is slightly on the heavier side.
Anyways, keeping all these stats aside, I am more than excited to get on these and start running. You should too.
Here’s to chasing your dreams in the best pair of shoes you own.
It was Friday, 12th June, 2015, the day you were born. I didn’t expect you for another day or two, but then you made it and were here with me in my arms. I was so happy that day and since then you have always been one of the most important part of my life. 👟
Whether it was your robustness, your durability, your coolness or your supportive nature, very early in your life I got completely attached to you, my shoe (true) love for you have always been so strong since then, so much that I’ve collected all those lovely medals with you, logged my best 5K, 10K, Half Marathon, and my first ever Marathon with you. 🏅🎖🏆
In fact, since your birthday you have been with me for over 190 runs, 1850 kilometers, and almost 750 days & counting. 👍🏼
It is because of your goodness and your trust-worthy nature that I’ve enjoyed ALL my runs injury-free. The best thing about you is that you were ALWAYS there, and you took care of all the hurdles throughout the journey. 🤗
But now, our long lasting happy journey of over 2 years have come to a phase where I would have to make some harsh decisions. I know that you are getting old and for that reason I don’t intend to overburden you with my problems. I will be planning your retirement sooner or later. 😳😳
There is this one thing I can promise, to have you with me and extend this beautiful journey for as much as I can. 🤞🏼