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
โ €
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.
โ €
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
โ €
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…
โ €
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
โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

โ €
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˜…
โ €
P.P.S. Taper for 2 weeks and Sleep for 7-8 hours. ๐Ÿ’ค

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

Running, Workout

Tata Mumbai Marathon, 2019 (03:28:43) – sub 3:30

Race Strategy #TMM2019 sub 3:30

I started slow allowing my body to Warm Up and not worrying too much about the Runners who sprints too early into the Race. Always remember they are having their own Race Strategy and you are on your own.

I chose to stick to my plan.

Split @ 2 km – 00:10:07 (Pace 05:04)

From NCPA to Peddar Road the roads get wider and I progressively picked up my pace. Not pushing too hard yet. Just keeping it cool and slowly moving closer to my race pace. The strategy was to conserve as much energy as I can for the 2nd Half of the Race.

Split @ 10.4 km – 00:51:36 (Pace 04:58)

Next up was a quick downhill from Peddar Road to Haji Ali and one of my favourite โ€œsprinting stretchโ€. I clocked a 04:19 in my 11th km and got back into a steady mode from Haji Ali until the end of the Sea Link, making sure that Iโ€™m not pushing too hard yet.

Split @ Half Way – 01:43:47 (Pace 04:56)

Note the Avg Pace progressing from 05:04 in the first 2 kms into the Race to 04:56 at Half Way mark – and I knew by then that my race strategy was working.

The next stretch from Sea Link to Worli Sea face via Mahim was MY ZONE. Here, I was faster than my Race Pace starting from 22nd km until the end of 32nd km. The idea is to push hard when you are at your Best. (Also, at this point I was not too sure how things will workout post 35 kms – so I decided to go Fast instead).

At Half Way mark I was a lot more confident, my heart rate was steady and I had conserved sufficient energy to help me push as hard as I wanted.

It was time to run FAST๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿ’จ

Split @ 27.5 km – 02:14:52 (Pace 04:55)

Split @ 32.1 km – 02:36:53 (Pace 04:54)

At the end of 32 kms, I knew that I had another 2-3 kms to go before I climb the โ€œPeddar Roadโ€ uphill and also that I was super strong in the last 10 kms. My strategy then was to slow down a bit and go steady at ~05:00 pace for the next 2 kms. I wanted to get into the climb without getting too tired and wanted to try and maintain that pace (not trying to push too hard before the climb).

I was trying to conserve some energy before the uphill stretch, because I had no intention to slow down or walk at Peddar Road. I knew that I had already covered some distance at a great pace and it was a good idea to slow down a bit from there. (I had Time in my bank there!)

I clocked a steady pace (05:00 – 05:05) for the entire stretch and then pushed harder again from downhill of Kemp Corner bridge towards Babulnath.

Split @ 36.1 km – 02:57:37 (Pace 4:55)

As you all know, I was Targeting a sub 3:30 Marathon and I had exactly 6.1 kms to go and less than 33 mins to get there. ๐ŸŽฏ

Honestly, I was too overwhelmed by now, a little bit tearful and I had to wear my shades to cover it up. ๐Ÿ˜ข๐Ÿ˜Ž

All I had to do now was to go steady and not lose my momentum. I was somewhere in between 05:00 – 05:10 for the next 30 mins, relaxed, chilled out and super happy to finish the race on time.

Full Course – 03:28:43 (Pace 04:57)

If you train well for your Race, hydrate well, follow the right nutrition, NOTHING can go wrong. Even the Mumbai Weather will not affect your timing.

If you want to do well and meet your Target, then you have to be consistent and you have to focus on your Goals. Don’t make a mistake of setting too many Goals. Target them Little by little, one at a time.

P.S. Forget the mistake, remember the lesson. ๐Ÿค—

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Results link:

Tata Mumbai Marathon, 2019

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. ๐Ÿค—

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 โ€œAll things are difficult before they are easyโ€ and itโ€™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. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

I burnt a total of 133157 calories by just running. Thatโ€™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. ๐Ÿคญ๐Ÿ˜…

My year was FANTASTIC. I hope you had a great year too and are as excited as Iโ€™m now for setting โ€œNew Goalsโ€ for 2019.

Letโ€™s DREAM and set our GOALS on fire.

๐Ÿ”ฅ๐Ÿ”ฅ

Happy Running

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

โ €โ €โ €โ €โ €โ €โ €โ €

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

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

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

Hustle. Be the change.

Are you an efficient runner? ๐Ÿค”

Letโ€™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) ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. ๐Ÿ’ช๐Ÿผ

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

My strength training includes mostly Bodyweight Exercises. I donโ€™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 โ˜˜๏ธ

Letโ€™s HUSTLE. Be the change.

#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™‚

Running, Workout

Positive mind and Negative splits

Positive mind and Negative splits. โœŒ๐Ÿผ

A negative split is a strategy that involves completing the second half of a workout faster than the first half.

Hereโ€™s one of my favorite negative split training strategy for completing 11K in an hour.

  • Warm Up
  • Easy 6K in 35 minutes (pace between 06:00-05:45)
  • Gradually increase pace for the next 5 kms and finish fast. (05:25, 05:20, 04:45, 04:40, 04:30)
  • Cool Down

This is a disciplined technique to progressively increase speed, to conserve energy for the 2nd half of the workout and to finish strong. ๐Ÿ‘Š๐Ÿผ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚

Running

NYRR Virtual New Balance 5th Avenue Mile

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. ๐Ÿ˜’

Nevertheless, I will try, try, try and try again. If I can get better, why not? ๐Ÿ˜ƒ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚

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