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?
Tempo Run: A secret ingredient in a Half or a Full Marathon training plan.
You want to go FAST? Go Tempo!
By including these workouts in your training plan, you’ll gain both Speed and Strength overtime. Tempo Runs have an excellent training effect and should be included in any Half or Full Marathon training plan.
If you cannot sustain a FAST pace for a long period of time then start with 15-20 minutes of Tempo Run and progressively increase the mileage as and when you know you can go longer.
Tempo Runs are not Hard Runs, these are FUN! So, keep calm and stay relaxed, and with the right training you’ll be mentally ready to finish a successful Tempo run.
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.
10K in 57 minutes 29 seconds.
With self-discipline all things are possible. 😃👍🏼
#RunwithRaah 🏃🏻♂️ ⠀
10K in 56 minutes 51 seconds.
True grit is never letting it go. 😃😅⠀
10K in 58 minutes 49 seconds
Next 10K in 54 minutes
No days off. Find your calling.
Another Sub 2 – Negative Split strategy. ⠀ ⠀
First 10K: 58m 49s @ 5’53
(6’06, 5’50, 6’23, 6’03, 5’52)
(5’52, 6’01, 5’47, 5’52, 5’23)
Next 10K: 54m @ 5’24
(5’38, 5’24, 5’39, 5’22, 5’21)
(5’24, 5’19, 5’10, 5’14, 5’09)
Last 1.1K: 5m 10s @ 4’42
Half Marathon in 1:57:59 @ 05’36 ⠀
Setting the goal time 2-3 minutes faster in case the course is a bit longer.
10K in 53 minutes 27 seconds.
Starting up is half the battle won.