2018 you were FANTASTIC!

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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. πŸ€—

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 β€œAll things are difficult before they are easy” and it’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. πŸƒπŸ»β€β™‚οΈ

I burnt a total of 133157 calories by just running. That’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. πŸ€­πŸ˜…

My year was FANTASTIC. I hope you had a great year too and are as excited as I’m now for setting β€œNew Goals” for 2019.

Let’s DREAM and set our GOALS on fire.

πŸ”₯πŸ”₯

Happy Running

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

β €β €β €β €β €β €β €β €

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

3 hours Time Trial @ Race Pace

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The Long Run and how to do it RIGHT! πŸ˜ƒπŸ˜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 hours

β €

ACTUAL:

10K: 49:26 βœ”οΈ

21K: 1:43:15 βœ”οΈ

30K: 2:27:27 ~βœ”οΈ

35K: 2:51:34 ~βœ”οΈ

36.71K in 3 hours βœ”οΈ

Ran a total of 37K in 3 hours 1 minute 30 seconds.πŸ‘‡πŸΌ

P.S. With this run I completed 300 kms of running in the month of December. πŸ€­πŸƒπŸ»β€β™‚οΈπŸ€—

Yes it was 12 degree C this morning πŸ₯Ά

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

β €β €β €β €β €β €β €β €β €

#TMM2019 #MumbaiMarathon

Mumbai Marathon 2017 vs 2018

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However strong the strategy, you should occasionally look at the results.

Here’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. β €β €β €β €β €β €β €β €β €

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. That’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 it’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 πŸƒπŸ»β€β™‚οΈ

TMM 2019 – Day 50

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βœ…

Today, I successfully completed my 50th training session for Tata Mumbai Marathon, 2019 without having skipped a single session. It feel great. πŸ˜ƒ

Key Take Away:

  1. Focus on your goals.
  2. Don’t look in any direction but ahead.
  3. Don’t stop.

Be a Goal Crusher

#RunwithRaah

Start Running Today

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Running has taught me that I’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 β€œI did it”, when you can say β€œI never gave up, I never quit”, 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 you’ll thank yourself for the rest of your life.

All you got to do is Start, Today.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

The only FAILURE is when you say β€œI Give Up”

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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.

β €β €β €β €β €β €β €β €β €

It was my last Half Marathon β€œRace” attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. πŸƒπŸ»β€β™‚οΈπŸ‘πŸΌ

So what to do when you don’t reach your goals? Keep calm and stay relaxed, recover and get back stronger. πŸ’ͺ🏼

PRs will come. If not today, some other day. Don’t ever give up. πŸ™ŒπŸΌ Okay?

#RunwithRaah

FICCI Flo Pune Half Marathon 2018| Mumbai Runners #10x10Run 3.0 Day 10

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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! πŸ‘ŠπŸΌ

Running can do wonders. It did for me. Go Run today. Define yourself.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ