Hustle. Be the change.

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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

Week 2 – Bodyweight Training

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Into the 2nd Week of my Training, I already feel a lot more energetic and I really like the idea of getting most of the workout done without any extra equipment (using my own Bodyweight).

This week was tough (in a good way) with more reps, more volume and more difficult variations (progressively overloading) and since I was recovering from an Ankle Injury; I had to reduce miles and be more careful while running at a quicker pace.

In contrast to Week 1, I added some weight training exercises to work on my Shoulder, Biceps and Chest muscles. Overall, this was one of the most challenging and super-efficient workout so far.

Here it is. πŸ’ͺ🏼

Workout 1

  • 50 Pike Push-Ups
  • 225s Low Plank
  • 200 High Knees
  • 225s Wall Sit
  • 75 Triceps Dip
  • 5 Shoulder exercises with progressive weights

Workout 2

  • 105 Mountain Climbers
  • 120 Sit-ups
  • 60 High Plank Knee-to-Elbow
  • 150s Low Plank
  • 60s Low Side Plank Left
  • 60s Low Side Plank Right
  • 5 Biceps exercises with progressive weights

Workout 3

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises
  • 5 Chest exercises with progressive weights

Workout 4

  • 220 Jumping Jacks
  • 80 Tuck Jumps
  • 120 Rockstars
  • 90s Low Plank
  • 90s Low Side Plank Left
  • 90s Low Side Plank Right

Workout 5

  • 60 Push-ups
  • 80 Jumping Jacks
  • 60 Up Downs

*It is very important to warm-up before each workout and followed by stretching.

Yes, I ❀️ Planks and you should too πŸ‘πŸΌ

Happy Workout. Happy Running. πŸ˜€
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

End of the Year – Twenty Seventeen

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#RunwithRaah stories

End of the year – you know what that means? It’s time to look back, tally up annual totals, analyze boatload of impressive data and set a few challenging goals for Twenty Eighteen.

Running 80 times covering a distance of 868.1 kilometers in 2016, I stepped forward in 2017 and set an unrealistic goal of running 1500 kilometers.

I know that “Success” cannot happen overnight, so, I had to plan myself for the next 365 days and get habituated with the process of setting and achieving goals. I was specific with my areas of improvement and with a realistic and time-bound annual training plan I was able to crush goals weekly, bi-weekly, quarterly and semi-annually. In fact, I was so confident of achieving my targets by year-end,Β  that I took some time off and was out on a holiday in the month of September.

A goal without a plan is just a wish

To summarize,

I ran 157 times in the year 2017, covering a distance of 1600 kilometers in 144 hours 17 minutes, burning 113332 calories at an average pace of 05:25 minutes per kilometer.
(these stats are all-time highs)

Month Runs Duration Distance
January 8 8:31 hours 94.47 kms
February 9 6:11 hours 68.22 kms
March 14 11:28 hours 126.1 kms
April 9 8:19 hours 92.06 kms
May 12 12:08 hours 131.1 kms
June 16 13:08 hours 140.4 kms
July 17 15:48 hours 175.2 kms
August 12 9:45 hours 108.1 kms
September HΒ  Β Β  o Β  Β  l Β  Β  i Β  Β  d Β  Β  a Β  Β  y ! Β  πŸ˜‹
October 15 15:01 hours 167.6 kms
November 25 25:07 hours 283.9 kms
December 20 18:51 hours 213 kms
Total 157 144:17 hours 1600.15 kms

While I was out there running,Β  I clicked some “real me” sweaty selfies and curated good memories.

#RunwithRaah

2017-Collage

I don’t remember days, I remember moments.


Personal Bests: This Year

I clocked an all-time high 5K – 10K – 15K – 21K and my first 42K πŸ™‚

ThisYearPB2017

Suunto Movescount automatically analyzes my Moves to identify my best performance in running and other endurance sports like cycling and swimming. To follow my running progress over the year, for example, I can compare my running pace for several pre-set distances including 1km, 5km and 10km. I can also monitor my trends according to effort to see if my running condition has improved.

5K – over the year

5K-2017

10K – over the year

10K-2017

1K – over the year

1K-2017

Training Load Trend

To get an understanding on how much I am pushing my body, Suunto Movescount tracks my long term training load.

The recovery time data from each of my exercises is calculated to produce a cumulative graph, illustrating my training load over time. Monitoring my long term training load is important from the performance perspective to make sure I train at an optimal level towards my goal.

TrainingLoad2017

If the load remains very high for extended periods, overloading may occur and my body will need more time to recover. This way I can monitor my weekly, monthly and yearly training load.

Rest and Recovery

A feeling trend supplements the training load and rest & recovery data. By recording on Suunto Movescount how I feel after each training session and following how that changes over time, I get an additional indicator of my physical condition. For instance, if my feeling trend starts to decline, even though my training load has not increased, it may be a sign I need to take a break.

Feeling2017

Heatmaps

With Personal Heatmaps I can visualize the ground I’ve covered around these cities. These are basically an Athlete’s Playground πŸ™‚πŸƒ

MumbaiHeatmap

Mumbai

PuneHeatmap

Pune


Comparison: 2016 vs 2017

Total Distance

TotalDistance-2016

2016

TotalDistance-2017

2017

Active Days

ActiveDays-2016

2016

ActiveDays-2017

2017

Total Hours

TotalHours-2016

2016

TotalHours-2017

2017

Total Elevation

Total Elevation-2016

2016

Total Elevation-2017

2017

Timeline

Timeline2016

2016

Timeline2017

2017

Max Distance / Time

Max-2016

2016

Max-2017

2017

Goal Setting – Twenty Eighteen

While I’m in the middle of my last training cycle for Tata Mumbai Marathon scheduled on 21st January, 2018, I’m also in the midst of planning activities for the year 2018, and goal setting.

For now, these are the MOST important and challenging running goals I can think of.

  • 2018 kms in 2018
  • A sub 3:40 marathon

I hope to include more Cycling, Swimming and Gym sessions this year πŸ™‚

You can also refer to the Bucket List section on my page.

Thank you,
#RunwithRaah