Body & Mind, Running

Twenty Nineteen | A โ€œyearโ€ like never before

Donโ€™t limit your challenges, challenge your limits. ๐Ÿ’ช๐Ÿผ


Setting a running goal of 2018 kms in the year 2018 scared the shit out of me and with a lot of Patience, Discipline and Consistency I managed. Exactly a year after, having run 1000 kms more in 2019, I feel on top of the world. It is true, good things come to those who work for it and Iโ€™m so-so proud of myself. ๐Ÿค—
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In 2019, I was actively running for 234 out of 365 days, on the roads in Pune, Mumbai (and Berlin) covering a total distance of 3021 kms in around 267 hours and 1 minute. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ
โ €
I burnt a total of 157634 calories by just running. Thatโ€™s an average of 674 calories per run for 234 days of running, and an average of 432 calories per day in the calendar year. ๐Ÿคญ๐Ÿ˜…
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2019 was a GREAT year for me and Iโ€™m sure you had a FANTASTIC one too, so hereโ€™s a HIGH 10 x 3 ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ
โ €
Set your goals for 2020 now and let me know how you plan on achieving them.
Letโ€™s DREAM together and set our GOALS on fire. ๐Ÿ”ฅ๐Ÿ”ฅ
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#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

โ €
P.S. The distance between your DREAMS and REALITY is called ACTION. โ €

Body & Mind, Running, Workout

Tata Mumbai Marathon – Analysis & Strategy

The race for perfection has no finish line, but, we know that a Marathon has one. ๐Ÿคญ

So, here Iโ€™m with the year end ritual – analysis for my performance at TMM comparing 2017, 2018 and 2019 and my race strategy in 2020.

My performance in the first half of the race in 2018 (1:42:05) and 2019 (1:42:07) was exactly the same, however, my endurance and strength was at peak in January this year and the result is noticeable in the second half of the race (2:01:16) in 2018 vs (1:47:06) in 2019. I was faster by 14-15 minutes in the second half and this helped achieve the target of running a sub 3:30 marathon. ๐Ÿ˜ฌ

I was also able to pull off โ€œPeddar Roadโ€ slope at 05:06-05:09 mins / kms in 2019, a tremendous improvement from 2017 (>06:01) and 2018 (>05:45). ๐Ÿ˜ƒ๐Ÿ‘Š๐Ÿผ
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Overall, I was 15 minutes faster in 2019 at the same Avg HR as compared to 2018. HR was still high, but the Speed looked good.
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The goal this year was to increase my Lactate Threshold HR and further lower my Avg HR per run i.e. to run faster and finish stronger in 2020. โค๏ธ
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I included Tempos and Long Intervals in my training plan and did a lot of Long Slow running.
My Lactate Threshold HR improved from 176 bpm (in 2018) to 181 bpm (in 2019) and my Avg HR is now much lower, less than 145-150 bpm for most easy & medium runs. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธโœ…
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At TMM I was always on a positive split strategy, and I may continue with the same in 2020.
I did a lot of progressive and negative split running in my training this year. The idea is to get the splits closer to Even before dreaming about running a Negative Split Full Marathon.
(someday) ๐Ÿ˜ƒ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ
โ €
The TMM route is ~500-600m extra, so I plan my timing accordingly. Also, the start in the race will be very crowded and Iโ€™d like to have a buffer of 1-2 mins over and above my target time to compensate for this and to avoid the zig-zag running. ๐Ÿคช
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#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

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P.S. Successfully running a TMM is all about Hydration. Try and gulp on 180ml fluid (preferably water) every 20-30 minutes + electrolytes or gels every 45-60 minutes. ๐Ÿ˜…
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P.P.S. Taper for 2 weeks and Sleep for 7-8 hours. ๐Ÿ’ค

Body & Mind, Running, Workout, Yoga

Hindsight: 2019 #Throwback

Berlin Marathon, 2019

Now is the time to reflect on your running in 2019 (and prior years) and think about whatโ€™s next for the year to come.

A month from now entire Mumbai will be back on the roads running or supporting the 17th edition of Tata Mumbai Marathon. The excitement and the spirit of Mumbai is something to run for.

But before I move forward, Iโ€™m taking an intentional look back. I did the same thing last year and it really helped me achieve my PRs 2019.

However, in contrast to last year, where I simply analysed my races. This year, I have answered the three essential questions to help explore my growth, lessons learnt and experiences that shaped my year.

1๏ธโƒฃ What did I accomplish this yearโ€”big and small, planned and unplanned?

Big Goals that I saw to the finish line.

โ€ข A sub 3:30 Marathon – not once, but twice (Mumbai and Berlin).

โ€ข First International Marathon (Berlin)

โ€ข First World Major Marathon (Berlin)

Small but mighty wins that made me feel powerful.

โ€ข I became a Vegan ๐ŸŒฑ in January 2019. Been almost a year now and I feel so happy, strong and guilt free ๐Ÿ˜ƒ

โ€ข 5K, 10K & HM PRs

โ€ข Discovered Yoga ๐Ÿง˜๐Ÿปโ€โ™‚๏ธ and itโ€™s physical + mental benefits. How it kept me injury free and helped maintain a positive mindset throughout the year. Especially during Berlin Marathon Training where I was running 100 kms week after week.

2๏ธโƒฃ How did I challenge myself to grow this year?

โ€ข Advanced Marathoning – with more mileage per week. A lot of slow and long running. Touching almost 380-400 kms in back to back months.

โ€ข In 2019, I did not just run, I supplemented my running with a lot of Bodyweight training and Yoga practice.

It was difficult to clock high mileage, and at the same time not miss any Bodyweight or Yoga sessions. Not to forget Iโ€™m a Consultant and I have a work life too. ๐Ÿคญ

3๏ธโƒฃ What did I learn?

Donโ€™t just run. Cross-Train too. If you want to have a strong body, recover quickly and at the same time feel good about it mentally, you must concentrate on your overall fitness levels. You must exercise and build overall strength.

Try and include Weight / Bodyweight training, Yoga, Cycling or Swimming. Do breathing exercises daily or thrice a week to get all the mental benefits it has to offer.

Youโ€™ve collected wins all year whether you realised them or not. Savor the success – doing so fills us with positive emotions, motivates us, and keeps us strong in tough times.

Look back at all you made it happen and be proud.

Remember this. You achieve great things each and every year. Carry that positivity with you into 2020, and let it motivate you to achieve a lot more.

Donโ€™t forget to #RunwithRaah

Running

2019 BMW Berlin Marathon

2019 BMW Berlin Marathon – my first World Major.

The Joy of running a World Major Marathon is hard to describe.

SCC Events has done some excellent work there. There were sufficient aid stations and impeccable course marking to ensure your focus remains on running.

The crowd support was exceptional and like never experienced before. I was pleasantly surprised to hear my name being called out at least 10 times. It feels great when people you donโ€™t know cheer you up by calling in your name. Sending out some Teddybear hugs ๐Ÿค—๐Ÿค—

From Power-Ups โ€œthat Red Mushroom from Super Marioโ€ to little kids crying-out for a High-Five.

I tried my best to not miss any ๐Ÿ˜Š๐Ÿ˜Š

The Berlin Marathon route was fantastic. Mostly flat with a couple of tiny bridges. Iโ€™m so glad to have run this one and I highly recommend it to anyone from anywhere else in the world – You gotta run and experience The Berlin Marathon.

At the start of the race it was NOT a perfect โ€œRace Dayโ€ weather. It was very windy (in the opposite direction), slightly sunny and cold with a humidity of 76%. It only got worst half-way into the race with heavy rainfall, strong winds and a further drop in the temperature.

I was drenched and shivering ๐Ÿฅถ

Rains โ˜”๏ธ started at around 25 km mark for me and then the weather changed from being slightly sunny to extremely cold and wet. My HR belt was slipping again and again, so please ignore the HR stats. ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ

I had a perfect start to the race on a not so perfect day and I was going amazingly strong until 32 kms. After that, I felt tingling sensations in my quads, they felt a little tight and I got shit scared ๐Ÿ˜ง.. within a couple of kms I got the worst cramps EVER (never had one in a race before).

I stopped for a bit, had a glass of water, and realised that I was not able to walk. With more than 7 kms to go, running a world major, I cannot screw this one up right?

So, instead of walking, I tried running again (and I donโ€™t know how), however not so fast, a minute to minute and a half slower than my race pace. I somehow crossed the finish line.

I lost a lot of time in the last 7 kms and was not able to clock a sub 03:20. I know I have disappointed a lot of folks who believed that I could even clock a sub 03:15. Iโ€™m Sorry. It was also great to know later that my expected target time was showing up as 03:16 at 30K and then it dropped to 03:19 by 35K mark and then ๐Ÿคญ๐Ÿ˜ž *blahhh*

Thank you each one of you for your motivation and support. You all know my training journey had been amazing and I exceeded all my expectations in clocking more than 100kms in a week to almost touching 400kms a month. No Human is Limited right? I strongly believe in it too. I have thoroughly enjoyed my training and journey to Berlin Marathon. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿ˜ฌโœˆ๏ธ

So what went wrong in the race?

NO EXCUSES.

All I know is that I have to work harder and go faster to be able to manage a stronger finish.

After thorough analysis, I felt I should have included at least one 30-35K Time Trial at Race Pace. I had included runs at Race Pace but none of them exceeding 23K. I will work on it the next time and get back stronger for sure. ๐Ÿ‘Š๐Ÿผ๐Ÿ˜ƒ

There are Good Runs and Bad Runs, and if a Bad Run can give you your Personal Best, you know you have a lot of potential in you. I was faster by a minute and 26 seconds than my last Marathon in January 2019.

Overall, Iโ€™m not Happy Happy, but Iโ€™m still Happy about it.

I will celebrate this run. ๐Ÿ˜ƒ๐Ÿ™๐Ÿผ

Keep Running

#RunwithRaah

Body & Mind, Running, Workout

LITTLE by LITTLE, a LITTLE becomes a LOT

I like who Iโ€™m becoming. A lot.

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, thatโ€™s when I actually got into running.

I am super thankful to my wife , I got disciplined only after I got married. ๐Ÿค—๐Ÿ˜˜

It all started with Goal-Setting and I promised to myself that Iโ€™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 thatโ€™s how I crushed my first ever running goal. ๐Ÿ˜ƒ๐Ÿ˜ƒ๐Ÿ˜ƒ

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. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

So, just pull your shit together and go for a run.

P.S. Donโ€™t forget to celebrate every tiny victory. ๐Ÿค—
#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Body & Mind, Running, Workout

3 hours Time Trial @ Race Pace

The Long Run and how to do it RIGHT! ๐Ÿ˜ƒ๐Ÿ˜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 hoursโ €

ACTUAL:

10K: 49:26 โœ”๏ธ
21K: 1:43:15 โœ”๏ธ
30K: 2:27:27 ~โœ”๏ธ
35K: 2:51:34 ~โœ”๏ธ
36.71K in 3 hours โœ”๏ธ

Ran a total of 37K in 3 hours 1 minute 30 seconds.๐Ÿ‘‡๐Ÿผ

P.S. With this run I completed 300 kms of running in the month of December. ๐Ÿคญ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿค—

Yes it was 12 degree C this morning ๐Ÿฅถโ €โ €โ €โ €โ €โ €โ €โ €โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

#TMM2019 #MumbaiMarathon

Running, Workout

Mumbai Marathon 2017 vs 2018

However strong the strategy, you should occasionally look at the results.

Hereโ€™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. โ €โ €โ €โ €โ €โ €โ €โ €โ €

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. Thatโ€™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 itโ€™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 ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Running

Worth it!

Iโ€™m a Runner. Iโ€™ve been trained to keep going, even when itโ€™s hard, it hurts or when I donโ€™t want to.

I look past it.

Call it what you want: stubbornness, endurance, determination or guts.

Deep down, I donโ€™t know how to give up..

(..and in the end itโ€™s always worth it.)

โ €โ €โ €โ €โ €โ €โ €โ €โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Body & Mind, Running

Start Running Today

Running has taught me that Iโ€™m capable of so much more than I ever imagined.

Trust me, running can work wonders for you and your body.

Imagine that day when you can finally say โ€œI did itโ€, when you can say โ€œI never gave up, I never quitโ€, where these moments of pain turn into memories and your dreams become reality.

It may take long to reach that moment, but as soon as you get there youโ€™ll thank yourself for the rest of your life.

All you got to do is Start, Today.

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Body & Mind, Running, Workout

The only FAILURE is when you say โ€œI Give Upโ€

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. ๐Ÿ˜

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.

โ €โ €โ €โ €โ €โ €โ €โ €โ €

It was my last Half Marathon โ€œRaceโ€ attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿ‘๐Ÿผ

So what to do when you donโ€™t reach your goals? Keep calm and stay relaxed, recover and get back stronger. ๐Ÿ’ช๐Ÿผ

PRs will come. If not today, some other day. Donโ€™t ever give up. ๐Ÿ™Œ๐Ÿผ Okay?

#RunwithRaah

Running

PR – 5K – 21:11

P R – Two letters that make every runner smile ๐Ÿ˜ฌ๐Ÿ˜ฌ

Today I ran a 5K PR in 21 minutes 11 seconds as part of #NYRR Virtual Racing powered by #Strava. It feels AWESOME ๐Ÿ˜Ž

I still have a long way to go if I have to beat 5K < 20 minutes. Thatโ€™s tough, but nothing is impossible. ๐Ÿคญ๐Ÿคญ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Running

Tata Mumbai Marathon 18โ€™ – One more week to go!

After completing 70 training sessions in the last 16 weeks I feel strong ๐Ÿ’ช๐Ÿป, confident ๐Ÿ˜Ž and happy ๐Ÿ˜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. ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ I have worked really hard on my running form, pace and endurance and I feel proud about it. ๐Ÿ˜ฌ

With just one week to go for Tata Mumbai Marathon, 2018; I have butterflies ๐Ÿฆ‹ in my stomach, my mind wanders ๐Ÿ™„ and Iโ€™m feeling the nerves. ๐Ÿคญ

However, I know one thing for sure, no matter what happens, Iโ€™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. ๐Ÿคž๐Ÿผ๐Ÿค—

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ