Running

Marathon Racing Strategy

My strategy to Finish a Full Marathon is to divide the Race into four segments.

One: 5K (1 to 5 kms)

In this segment I focus on getting into the rhythm. I don’t want the HR to shoot up too soon, so I start slow, and then gradually hit my goal race pace. However, this is perhaps the most dangerous point in the marathon when adrenalin can take over but you need to hold back. DO NOT START TOO FAST (even if you are on a Positive Splits). AVOID ZIGZAGGING in panic. Spend the first few kms by getting into the stride. You will have plenty of time left to cover up and beat your PR.

After 5K you’ll notice that I’m warmed up, I have a spaced out route (the start will always be crowded and chaotic) and am looking good to maintain the pace.

Two: 21K (6 to 26 kms)

In this segment I focus on running comfortably and maintaining my race pace. There are times when you feel overwhelmed by the crowd support, loud music and enthusiastic runners around you, but don’t make a mistake of going too Fast just yet. Go as planned, try and stay in the right zone, don’t lose focus and drink plenty of water.

Three: 10K (27 to 36 kms)

This segment is all about recreating whatever has worked for me in training. I want to get a feel of running at a FAST pace (10K Time Trials). So far I have been ticking off the kms and running pretty close to the target pace.

I take some chances, a slight increase in pace and longer strides. Not sprinting really, but a few seconds faster than race pace. This helps add 2-5 minutes of buffer.

Four: Smile BIG 😬 (37 kms to Finish)

Survival is the KEY here. If things are going well, I put everything I have toward the finish.

If things aren’t going well, I don’t have an option but to slow down. However, I know that I’ve covered up 2-5 minutes in the 3rd segment and am okay to finish slow, and yet set a PR.

I am positive and I SMILE BIG. Also, if I see someone else without a smile, I try to cheer them up. Things always fall in place, once I see the finish line. 😊

Run the first segment with your head. Be Smart.

Run the second and third segments with your legs. Be Strong.

Run the last segment with you heart. Be Inspired.

Happy Running.

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 don’t know cheer you up by calling in your name. Sending out some Teddybear hugs 🤗🤗

From Power-Ups “that Red Mushroom from Super Mario” to little kids crying-out for a High-Five.

I tried my best to not miss any 😊😊

The Berlin Marathon route was fantastic. Mostly flat with a couple of tiny bridges. I’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 “Race Day” 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 🥶

Rains ☔️ 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. 🤦🏻‍♂️

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 😧.. 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 don’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. I’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 🤭😞 *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. 🏃🏻‍♂️😬✈️

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. 👊🏼😃

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, I’m not Happy Happy, but I’m still Happy about it.

I will celebrate this run. 😃🙏🏼

Keep Running

#RunwithRaah

Body & Mind, Running, Workout

LITTLE by LITTLE, a LITTLE becomes a LOT

I like who I’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, 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 🏃🏻‍♂️

Body & Mind, Running

2018 you were FANTASTIC!

A DREAM written down with a date becomes a GOAL. A goal broken down into steps becomes a PLAN. A plan backed by ACTION becomes a REALITY. 🤗

Running 2018 kms in the year 2018 – it did scare me a little at first, but when I was successfully putting my plan into action, it seemed rather easy.

They say “All things are difficult before they are easy” and it’s so true. All you need is Patience + Consistency and everything works just fine.

In 2018, I was actively running for 208 out of 365 days in the calendar, on the roads in Pune and Mumbai covering a distance of 2106 kms in around 189 hours and 32 minutes. 🏃🏻‍♂️

I burnt a total of 133157 calories by just running. That’s an average of 640 calories per run for 208 days of running, and an average of 365 calories per day in the calendar year. 🤭😅

My year was FANTASTIC. I hope you had a great year too and are as excited as I’m now for setting “New Goals” for 2019.

Let’s DREAM and set our GOALS on fire.

🔥🔥

Happy Running

#RunwithRaah 🏃🏻‍♂️

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P.S. Goals always get accomplished when they MATTER to you.

Running, Workout

Mumbai Marathon 2017 vs 2018

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.

#RunwithRaah 🏃🏻‍♂️

Body & Mind, Running, Workout

The only FAILURE is when you say “I Give Up”

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?

#RunwithRaah

Body & Mind, Running, Workout

Hustle. Be the change.

Are you an efficient runner? 🤔

Let’s formulate,

Running + Strength Training = Stronger Muscles + Faster Runs – Injuries

If you want to be an efficient runner you have to work on your core & leg muscles and be less prone to injuries. (especially if you are a Full or Half Marathoner) 🏃🏻‍♂️🏃🏻‍♀️

Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. 💪🏼

It will help prevent injuries, and make you stronger, faster, and more efficient runner.

My strength training includes mostly Bodyweight Exercises. I don’t need a Gym nor any specific equipment to do these. I prefer doing them at Home or in any open area surrounded by greens ☘️

Let’s HUSTLE. Be the change.

#RunwithRaah

Running

FICCI Flo Pune Half Marathon 2018| Mumbai Runners #10x10Run 3.0 Day 10

10K in 46 minutes 11 seconds.

You will have bad days & good days, slow runs & fast runs, group runs & days when you run alone – but it is very important to be consistent.

Today I completed my 10th consecutive day of running at least 10 kms everyday. I couldn’t have finished it better than with a Half Marathon for @ficciflomarathon in Magarpatta City, Pune.

I finished it FAST and STRONG! 👊🏼

Running can do wonders. It did for me. Go Run today. Define yourself.

#RunwithRaah 🏃🏻‍♂️

Running

PR – 5K – 21:11

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 🏃🏻‍♂️

Running

Training Plan for Tata Mumbai Marathon 18′

Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.

Goal Setting

Improve on my previous best Marathon timing of 03:53:06
Go for a sub 03:40:00 Marathon (missed this one by 3 minutes and 43 seconds)

Training Tracker

Completed 73 out of 76 planned sessions and skipped 3 Long Distance runs.

Training Plan – TMM 2018

Race Day Results

IMG_0555
42.2 kms in 03:43:43

Rank-TMM2018

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.

R U N   E N D S   R U N N I N G   D O E S N ‘ T

#RunwithRaah

Running

NYRR Virtual Resolution Run 5K

There is nothing like kicking off this New Year with the NYRR Virtual Resolution Run 5K!

I completed this 5K run in 22 minutes and 17 seconds clocking my Personal Best 5K ever! There were around 4273 participants out of which 2678 were able to finish this challenge.

For the first two weeks in January, I had an opportunity to pick a time and place convenient to me, make a resolution to run, and complete this 5K virtual run!

The purpose of this mission is that not only will you feel good beginning the year with a healthy running start, but you’ll do good as well.

Proceeds from this NYRR Virtual Racing support NYRR’s mission to help and inspire people through running and benefit NYRR’s youth and community programs.

Kudos to NYRR and Strava for bringing in a Healthy New Year!

#RunwithRaah