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

Leave a comment Standard

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

Hustle. Be the change.

Leave a comment Standard

Are you an efficient runner? πŸ€”

Let’s formulate,

Running + Strength Training = Stronger Muscles + Faster Runs – Injuries

If you want to be an efficient runner you have to work on your core & leg muscles and be less prone to injuries. (especially if you are a Full or Half Marathoner) πŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™€οΈ

Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. πŸ’ͺ🏼

It will help prevent injuries, and make you stronger, faster, and more efficient runner.

My strength training includes mostly Bodyweight Exercises. I don’t need a Gym nor any specific equipment to do these. I prefer doing them at Home or in any open area surrounded by greens ☘️

Let’s HUSTLE. Be the change.

#RunwithRaah

Tempo Runs are FUN!

Leave a comment Standard

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.

#RunwithRaah πŸƒπŸ»

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

Leave a comment Standard

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

Sub 2 hours – Half Marathon (21.097 kms) with a negative split racing strategy.

Leave a comment Standard

Firstly: You must set your Half Marathon goal time 2-3 minutes faster in case the course is a bit longer (it usually is) or if you have to beat the crowd at the start of your race. Don’t worry. These extra minutes will also come in handy when things get really tough towards the end.

Secondly: AT THE BEGINNING OF YOUR RACE SLOW DOWN!

β €β €β €β €β €β €β €β €β €

Now, coming back to the negative split racing strategy. It is a strategy that involves completing the second half of the race faster than the first half.

For a 21K, things may not seem as easy as it did for a negative split 11K strategy I shared last week. However, it follows the same disciplined technique to progressively increase speed, to conserve energy for the 2nd half of your race and to finish strong.

As I said earlier, YOU MUST start slow.

Go for a 06:20-06:10 mins / km in the first 3-4 kms and allow your body to warm up.

Towards the end of the 4th km you should be running at 06:00 mins / km. From there on in the next 3-4 kms progressively move from 06:00 to 05:45 mins / km, and then go steady at around 05:45 mins / km for the next 3 kms i.e. until the end of 10th km.

β €β €β €β €β €β €β €β €β €

  • 1-2-3 kms @ 06:20 -> 06:00 mins / km
  • 4-5-6-7 kms @ 06:00 -> 05:45 mins / km
  • 8-9-10 kms @ 05:45 mins / km

You should be able to manage a 10k in less than an hour.

Now that you have conserved good amount of energy by going slow in the first half, you should be feeling good about it.

It’s time now to move closer to your race pace of ~ 05:35 mins / km in the 11th km.

Let’s go for it !

β €β €β €β €β €β €β €β €β €

In the 11th km shift gears from 05:45 to 05:30 mins / km and then go steady for the next 3 kms. You have now covered 14 kms in less than 1 hour 22 mins.

  • 11th km @ 05:45 -> 05:30 mins / km
  • 12-13-14 kms @ 05:30 mins / km

In the 15th km again shift gears from 05:30 to 05:15 mins / km and then go steady for the next 3 kms.

  • 15th km @ 05:30 -> 05:15 mins / km
  • 16-17-18 kms @ 05:15 mins / km

Go FAST in the last 3 kms @ 05:00 mins / kms or the best that you can (I usually sprint the last 2-3 kms). πŸƒπŸ»

  • 19-20-21.1 kms @ 05:15 -> 05:00 mins / km

Yay πŸ‘ŠπŸΌ and you have NAILED IT !

Stay hydrated through out your run (and have 100ml of water at every water station 3-4 kms away). This can avoid injury or cramps towards the end.

Good luck. πŸ˜€πŸ‘πŸΌ

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚

PR – 5K – 21:11

Leave a comment Standard

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. 🀭🀭

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Small daily improvements are the key to long-term results. πŸ’ͺ🏼

Leave a comment Standard

To get these results you must focus on your diet, training and recovery.

Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.

If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.

The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). πŸ€ΈπŸ»β€β™‚οΈ

Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.

It’s EASY isn’t? πŸ˜€πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ