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. 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.

3 hours Time Trial @ Race Pace

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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 hours

โ €

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 ๐Ÿฅถ

โ €โ €โ €โ €โ €โ €โ €โ €โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

โ €โ €โ €โ €โ €โ €โ €โ €โ €

#TMM2019 #MumbaiMarathon

Mumbai Marathon 2017 vs 2018

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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

Worth it!

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Iโ€™m a Runner. Iโ€™ve been trained to keep going, even when itโ€™s hard, it hurts or when I donโ€™t want to.

I look past it.

Call it what you want: stubbornness, endurance, determination or guts.

Deep down, I donโ€™t know how to give up..

(..and in the end itโ€™s always worth it.)

โ €โ €โ €โ €โ €โ €โ €โ €โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

TMM 2019 – Day 50

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โœ…

Today, I successfully completed my 50th training session for Tata Mumbai Marathon, 2019 without having skipped a single session. It feel great. ๐Ÿ˜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

Train slower, Run faster!

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You should Train Slower, if your ultimate goal is to Run Faster.

When you Race or set a PB you may not realize this but youโ€™re putting tremendous stress on your bones, muscles, tendons and ligaments. (This is one of the reasons why you tend to feel more tired after a Race then a Long Distance Slow Run). Also, there is a high risk factor involved if you are racing too often.

It is advisable to limit the number of times you run hard if your long-term goal is to run for years without any pain or injury.

Advantages of Training Slow,

1) You can run more often and cover more mileage per week.

2) You are allowing your muscles to get enough oxygen thereby reducing the risks of injury.

3) You are โ€œActivelyโ€ Recovering from those Hard Runs and you may not have to take a day off from running. ๐Ÿ‘๐Ÿผ

So, it is OKAY to Run Slow – especially when you are training for a Long Distance Race (Half or Full Marathon). In fact 80% of my training Runs are designed to be at Slow/Easy Pace and remaining 20% include the Intervals, Fartleks or Tempo Runs (i.e. not more than one Hard Run per week).

You donโ€™t have to compete with any one else. If your goal is to stay FIT then you must build yourself slow and steady. ๐Ÿ™๐Ÿผ Make sure you plan your training runs accordingly – to include a lot of โ€œSlowโ€ running and register for Races only if they are evenly spaced out.

Happy โ€œinjury-freeโ€ Running ๐Ÿ˜ƒ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ