Week 3 – Bodyweight Training

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Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion ๐Ÿ’ช๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ €

Nothing will work unless you doโ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I โ€œsomehowโ€ managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌโ €โ €โ €โ €โ €โ €โ €โ €โ €

Above all, these workouts awesomely supplemented with my Running, and I was super-charged for my Half Marathon Run on Sunday. Despite the HOT weather and possibility of getting dehydrated, I finished strong in 1 hour 41 minutes and 26 seconds. ๐Ÿƒ๐Ÿป

โ €โ €โ €โ €โ €โ €โ €โ €โ €

I feel overwhelmed with my last weekโ€™s achievement and Iโ€™m happy to share ๐Ÿ˜ฌ

Workout 1โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpeesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 2โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plankโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 3โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dipโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 4 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Flat Out Burpees
  • 100 High Kneesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 5 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raisesโ €โ €โ €โ €โ €โ €โ €โ €โ €

*It is very important to warm-up before each workout and followed by stretching.โ €โ €โ €โ €โ €โ €โ €โ €โ €

Happy Workout. Happy Running. ๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Lactate-Threshold Run ๐Ÿƒ๐Ÿป

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The most challenging and one of my favorite is a faster-paced Run at a hard but comfortable pace, also known as Tempo Run.

A laymanโ€™s definition of lactate threshold is a point at which your body starts feeling over-tired and/or you are low on energy.

By training at a higher intensity (at a faster-constant pace through out your run), you will be able to increase your tolerance limits and extend your threshold gradually.

As a result, you will be able to run faster for a longer period before fatigue sets in.

My Tempo Run sessions last for about 30-60 minutes, at least once every two weeks. It includes pre-run warm ups and post-run stretches.

IM me if you would like to know your current Threshold LimitsโœŒ๐Ÿผ ..

Happy โ€œTempoโ€ Running โ˜บ๏ธ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

A run begins the moment you forget you are running.

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Often running long distances challenges not just your physical endurance but also your mental ability to tackle those long hours.

Although your long distance pace is a slow one (make sure it is), it also requires you to run with your mind.

If you think a run is tough, youโ€™ll actually find it tougher.

Before you start your run visualize all the good things possible and think about finishing strong. And you know what? You will.

So go have a great long run ๐Ÿ‘๐Ÿผ

Stay hydrated and please do not (never-never) skip your post-run stretches.

Happy Running โ˜บ๏ธ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Running is an addiction

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I am addicted to just one thing in life i.e. to the feelings associated with the end of a long run.

I love feeling empty, clean, worn-out, and sweat-purged. Love the good ache of the muscles that have done me proud.

In the last couple of years running has become my meditation, mind flush, cosmic telephone, mood elevator and a lot more.

Also, remember, this feeling you get from a good run is far better than the feeling you get from sitting around and wishing you were fit.

So get up and get running. ๐Ÿ˜Šโ˜บ๏ธ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Training Plan for Tata Mumbai Marathon 18′

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

Goal Setting

โœ“ Improve on my previous best Marathon timing of 03:53:06
โœ˜ 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 Nย ย  E N D Sย ย  R U N N I N Gย ย  D O E S N ‘ T

#RunwithRaah

Tata Mumbai Marathon 18โ€™ – One more week to go!

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After completing 70 training sessions in the last 16 weeks I feel strong ๐Ÿ’ช๐Ÿป, confident ๐Ÿ˜Ž and happy ๐Ÿ˜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. ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ I have worked really hard on my running form, pace and endurance and I feel proud about it. ๐Ÿ˜ฌ

With just one week to go for Tata Mumbai Marathon, 2018; I have butterflies ๐Ÿฆ‹ in my stomach, my mind wanders ๐Ÿ™„ and Iโ€™m feeling the nerves. ๐Ÿคญ

However, I know one thing for sure, no matter what happens, Iโ€™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. ๐Ÿคž๐Ÿผ๐Ÿค—

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ