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

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

Start strong, finish stronger

Half Marathon in 1:43:42 on a bad weather day when humidity makes hot days feel more miserable. โ €

Your body completely depends on water to survive. Good hydration is always a key in a 10k, Half or Full Marathon race, especially on days like these. ๐ŸŒž ๐Ÿ’ฆ ๐Ÿ’ช๐Ÿผ

โ €

Stay hydrated. Keep moving.

#RunwithRaah

Running, Workout

Sub 2 hours – Half Marathon (21.097 kms) with a negative split racing strategy.

Firstly: You must set your Half Marathon goal time 2-3 minutes faster in case the course is a bit longer (it usually is) or if you have to beat the crowd at the start of your race. Donโ€™t worry. These extra minutes will also come in handy when things get really tough towards the end.

Secondly: AT THE BEGINNING OF YOUR RACE SLOW DOWN!โ €โ €โ €โ €

Now, coming back to the negative split racing strategy. It is a strategy that involves completing the second half of the race faster than the first half.

For a 21K, things may not seem as easy as it did for a negative split 11K strategy I shared last week. However, it follows the same disciplined technique to progressively increase speed, to conserve energy for the 2nd half of your race and to finish strong.

As I said earlier, YOU MUST start slow.

Go for a 06:20-06:10 mins / km in the first 3-4 kms and allow your body to warm up.

Towards the end of the 4th km you should be running at 06:00 mins / km. From there on in the next 3-4 kms progressively move from 06:00 to 05:45 mins / km, and then go steady at around 05:45 mins / km for the next 3 kms i.e. until the end of 10th km.โ €

  • 1-2-3 kms @ 06:20 -> 06:00 mins / km
  • 4-5-6-7 kms @ 06:00 -> 05:45 mins / km
  • 8-9-10 kms @ 05:45 mins / km

You should be able to manage a 10k in less than an hour.

Now that you have conserved good amount of energy by going slow in the first half, you should be feeling good about it.

Itโ€™s time now to move closer to your race pace of ~ 05:35 mins / km in the 11th km.

Letโ€™s go for it !โ €

In the 11th km shift gears from 05:45 to 05:30 mins / km and then go steady for the next 3 kms. You have now covered 14 kms in less than 1 hour 22 mins.

  • 11th km @ 05:45 -> 05:30 mins / km
  • 12-13-14 kms @ 05:30 mins / km

In the 15th km again shift gears from 05:30 to 05:15 mins / km and then go steady for the next 3 kms.

  • 15th km @ 05:30 -> 05:15 mins / km
  • 16-17-18 kms @ 05:15 mins / km

Go FAST in the last 3 kms @ 05:00 mins / kms or the best that you can (I usually sprint the last 2-3 kms). ๐Ÿƒ๐Ÿป

  • 19-20-21.1 kms @ 05:15 -> 05:00 mins / km

Yay ๐Ÿ‘Š๐Ÿผ and you have NAILED IT !

Stay hydrated through out your run (and have 100ml of water at every water station 3-4 kms away). This can avoid injury or cramps towards the end.

Good luck. ๐Ÿ˜€๐Ÿ‘๐Ÿผโ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚