10K in 53 minutes 27 seconds.
Starting up is half the battle won.
10K in 53 minutes 27 seconds.
Starting up is half the battle won.
Half Marathon in 1:43:42 on a bad weather day when humidity makes hot days feel more miserable. ⠀
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. 🌞 💦 💪🏼
Stay hydrated. Keep moving.
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. Don’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!⠀⠀⠀⠀
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.⠀
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.
It’s time now to move closer to your race pace of ~ 05:35 mins / km in the 11th km.
Let’s go for it !⠀
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.
In the 15th km again shift gears from 05:30 to 05:15 mins / km and then go steady for the next 3 kms.
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). 🏃🏻
Yay 👊🏼 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. 😀👍🏼⠀
Positive mind and Negative splits. ✌🏼
A negative split is a strategy that involves completing the second half of a workout faster than the first half.
Here’s one of my favorite negative split training strategy for completing 11K in an hour.
This is a disciplined technique to progressively increase speed, to conserve energy for the 2nd half of the workout and to finish strong. 👊🏼
When I do the best I can with what I have, then I have won my race.
Another mile run for NYRR Virtual New Balance 5th Avenue Mile. Today I was 2 seconds slower than my Best Mile of 06:08. 😒
Nevertheless, I will try, try, try and try again. If I can get better, why not? 😃
When you tell people you’re eating healthier, running more often these days, regularly working out, the response is mostly positive and encouraging.
However, you’ll also come across people who’ll say things to you like “how can you eat that shit everyday?” “Oh come on, one more drink?..” “You’re no longer fun” “How boring …!” “Live a little” “You are not what you used to be” “Who gets up at 5 o clock on a Sunday morning?” and all the other mundane reactions and responses.
Trust me, don’t take them personally. You are doing what is best for you and hopefully your friends or family members are doing the same for themselves.
No one will understand the lifestyle that YOU want to LIVE – so don’t let anyone talk you out of your dreams. Don’t EVER let that happen.
Let’s not waste another day breathing in toxic air. Take in who and what feels good and discard the rest.
Inhale good shit, exhale all the bullshit.
This breathing technique is a natural tranquilizer for the nervous system. The power of deep calm, easing the body into a state of calmness and relaxation.
1. Close your mouth and inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds while your muscles tense.
3. Exhale completely through your mouth, making a whoosh sound for 8 seconds and let it all go 😀
Repeat 4-5 times or until you are calm and your heartbeat is back to normal.
This breathing technique works so well for me that it puts me into a relaxed state immediately.
I prefer doing this post my Interval runs and / or High intensity workouts.⠀
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. 🤭🤭
You cannot calm the storm.. so stop trying. What you can do is calm yourself. The storm will pass.
To get these results you must focus on your diet, training and recovery.
Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.
If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.
The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). 🤸🏻♂️
Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.
It’s EASY isn’t? 😀😀
Last week I shared some insights on Warming Up and why it is so important to do it BEFORE every workout.
Similarly, a Cool-down session is equally important and must be performed AFTER every workout.
Cool-down is a bunch of exercises with lighter intensity, which when performed immediately after a workout helps gradually bring the heart rate back to its resting rate – thereby reducing stress on the heart.
It could be a jog or a walk followed by some stretching or yoga. It will help reduce post-workout soreness and may prevent injury.
It happens most of the times that you are already tired post-workout and you tend to skip on those 5-10 minutes of quickie cool down exercises. Don’t do that.
I recommend to spare some time out for allowing your body to cool down, followed by which you can get re-hydrated and rest well. If you take care, it’ll help recover your muscles and your body will surely reward you for it.
S l o w D o w n. C a l m D o w n.
D o n t W o r r y. D o n t H u r r y.
T r u s t T h e P r o c e s s. 👍🏼
Everyone should aspire to run a Mile to see how fast they can run this magical distance.
If you are already a runner, it is most likely that you would be targeting a 6 to 7 minute mile. But, we all know that it is not so easy to master the mile at that pace – it requires a good balance of speed, strength and courage.
Today, I attempted a mile in 06:09 as part of a virtual race by #NYRR celebrating Global Running Day week powered by #Strava
It was my first attempt in June this year, and the outcome was far better than the last two attempts (06:26 and 06:17) in June a year ago. This time around I was less tired and was able to finish strong.
Three years ago I had clocked my best EVER mile in 06:08, which is just one second faster than my pace today 😲 – so I am not quite there, but will surely make another attempt this month end. (Looking forward to a sub 6-minute mile – some day)
IMPORTANT: Going out and running a 6-7-8 minute-mile when you haven’t been running previously, can lead to an injury. Pushing yourself too hard can derail you for weeks or even months. Remember, you are not competing with anyone else but you. So take it easy. You can always make multiple attempts.
It is important to finish strong 💪🏼