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.
Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nothing will work unless you do⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I “somehow” managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. 💪🏼😬⠀⠀⠀⠀⠀⠀⠀⠀⠀
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. 🏃🏻
I feel overwhelmed with my last week’s achievement and I’m happy to share 😬
- 200 Walking Lunges
- 120 Push-Ups
- 80 Low Plank Knee-to-Elbow
- 40 6-Count Burpees⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 180s Low Plank
- 180 Mountain Climbers
- 180s High Plank⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 100 Pike Push-Ups
- 300s Low Plank
- 250 High Knees
- 300s Wall Sit
- 75 Triceps Dip⠀⠀⠀⠀⠀⠀⠀⠀⠀
Workout 4 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 100 Flat Out Burpees
- 100 High Knees⠀⠀⠀⠀⠀⠀⠀⠀⠀
Workout 5 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 130 Jumping Jacks
- 130 Push-Ups
- 130 Jump Squats
- 130 Leg Raises⠀⠀⠀⠀⠀⠀⠀⠀⠀
*It is very important to warm-up before each workout and followed by stretching.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Workout. Happy Running. 😀
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 layman’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 Limits✌🏼 ..
Happy “Tempo” Running ☺️
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, you’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 👍🏼
Stay hydrated and please do not (never-never) skip your post-run stretches.
Happy Running ☺️
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. 😊☺️
Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.
✓ 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)
Completed 73 out of 76 planned sessions and skipped 3 Long Distance runs.
Training Plan – TMM 2018
Race Day Results
42.2 kms in 03:43:43
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