3 hours Time Trial @ Race Pace

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The Long Run and how to do it RIGHT! πŸ˜ƒπŸ˜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 hours

β €

ACTUAL:

10K: 49:26 βœ”οΈ

21K: 1:43:15 βœ”οΈ

30K: 2:27:27 ~βœ”οΈ

35K: 2:51:34 ~βœ”οΈ

36.71K in 3 hours βœ”οΈ

Ran a total of 37K in 3 hours 1 minute 30 seconds.πŸ‘‡πŸΌ

P.S. With this run I completed 300 kms of running in the month of December. πŸ€­πŸƒπŸ»β€β™‚οΈπŸ€—

Yes it was 12 degree C this morning πŸ₯Ά

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#RunwithRaah πŸƒπŸ»β€β™‚οΈ

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#TMM2019 #MumbaiMarathon

Mumbai Marathon 2017 vs 2018

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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. β €β €β €β €β €β €β €β €β €

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.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Worth it!

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I’m a Runner. I’ve been trained to keep going, even when it’s hard, it hurts or when I don’t want to.

I look past it.

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

Deep down, I don’t know how to give up..

(..and in the end it’s always worth it.)

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Start Running Today

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Running has taught me that I’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 β€œI did it”, when you can say β€œI never gave up, I never quit”, 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 you’ll thank yourself for the rest of your life.

All you got to do is Start, Today.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

The only FAILURE is when you say β€œI Give Up”

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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.

β €β €β €β €β €β €β €β €β €

It was my last Half Marathon β€œRace” attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. πŸƒπŸ»β€β™‚οΈπŸ‘πŸΌ

So what to do when you don’t reach your goals? Keep calm and stay relaxed, recover and get back stronger. πŸ’ͺ🏼

PRs will come. If not today, some other day. Don’t ever give up. πŸ™ŒπŸΌ Okay?

#RunwithRaah

PR – 5K – 21:11

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P R – Two letters that make every runner smile 😬😬

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

I still have a long way to go if I have to beat 5K < 20 minutes. That’s tough, but nothing is impossible. 🀭🀭

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Tata Mumbai Marathon 18’ – One more week to go!

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After completing 70 training sessions in the last 16 weeks I feel strong πŸ’ͺ🏻, confident 😎 and happy πŸ˜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. 🀩🀩🀩 I have worked really hard on my running form, pace and endurance and I feel proud about it. 😬

With just one week to go for Tata Mumbai Marathon, 2018; I have butterflies πŸ¦‹ in my stomach, my mind wanders πŸ™„ and I’m feeling the nerves. 🀭

However, I know one thing for sure, no matter what happens, I’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. πŸ€žπŸΌπŸ€—

#RunwithRaah πŸƒπŸ»β€β™‚οΈ