Sunday, May 29, 2016

The Ultimate Human Race - Comrades Marathon


Its the Comrades day today and for the last two years, on this day, at the end of the day I have had a tired and a sore body, a mouth with that coke-ish feeling (that’s what you get if you survive close to 12 hours on coke and water), a strong spirit and a medal (actually two in 2015). This year I watched the race from the sidelines. The race for those who don’t know, is a 89km ultra marathon in SA. The route alternates between - Durban to Pietermaritzburg called the Up Run in one year and Pietermaritzburg to Durban called the Down Run, the next year. And its called the Ultimate Human Race.

Now it’s not the most difficult ultra marathon in the world. There are longer, tougher ultras than can take the mickey out of anyone. There are the likes of – Badwater run in the Death Valley, US, Western States Endurance run, North Face Ultramarathon Mont Blanc, Leadville 100, Marathon des Sables. Run over tough trails, in horribly difficult weathers, these are the test of human stamina and endurance. So what is it about Comrades, that makes it the Ultimate Human Race. It is because the participants here are ordinary mortals like you and me. The others are usually invitational events with limited number of participants and the participants are ultra marathoners who live breathe dream sleep only ultras all though the year. Now that takes a special kind of person with huge levels of discipline, determination and dedication to this sport for being able to make it to the start line of these races.

And so without taking away the glory from these persons, let me put the spotlight on the runners who form the approx. 14000 crowd at the start of the Comrades every year. These are people who for those 3-4 training months give up their daily routine to adopt a lifestyle alien to them. They realign their priorities, they adjust their schedules, adjust their diets, sacrifice the late night parties, outings, the commitments change and for those 3-4 months they are on a mission – a mission to complete the 89km distance in 12 hourse else they won’t get a medal. There is no invitation, but a qualifying criteria of having finished a marathon under 5 hours. These are no hard core ultra marathoners – and every year there is a big crowd of novices – runners cutting their teeth into the big bad world of ultra running.

Unlike the other ultra marathons, each of those who choose to run this race, for those 12 hours are on their own – there is no crew to support them. Each of them knows that the only person they can depend on is the runner next to them. And so the camaraderie one sees on those roads is un-imaginable, not to be seen anywhere else. Each of those 14000 people who cross the finish line do not make any headlines but each of them is a winner without racing against anyone. They help others to cross the finish line without worrying about their own times – I guess in such a race as long as one gets to the finish line, there is no worry about the timing. When they cross the finish line, they can sense a change - those 12 hours on the road are a teacher, a lesson in life they wont forget soon. And while in those 12 hours they have been tested for their endurance, their stamina, they more importantly are tested for their spirit - spirit of not giving up, spirit of camaraderie, spirit of humanity. And so for me that's the reason this race is the Ultimate Race - ultimate test of human spirit to overcome all odds. There are some who do not finish, do not make the cut offs – they come back – stronger, better trained  - for their moment of glory next year.

But whether one makes the cut off and gets a medal or no –the day after the race, each of them, are back being a recreational, an amateur runner. Back to their daily routines till the registrations open again and the training begins all over again.

I have run both the Up and the Down run and they have been life changing experiences for me. I missed being on the road today and so an outing to SA is a possibility, maybe :)

Read my race report for 2014 run here :

My Comrades Race 2014

 I started road running and long distance running in 2010. By 2013, having done many HMs, a couple of marathons and a 50k ultra, I was itching for a challenge and with that I got bitten by the Comrades bug. But by the time I made a serious self commitment, the registration date was over for the 2013 run. To make up for this lost opportunity I signed up for the 50mile (80km) race at Bhatti Ultra event in Oct 2013. In hindsight, it was a good decision to have done that long an ultra run at home turf – it gave me the confidence that I can be on my feet for 13 hours.
 
On Nov 30th – last date for Comrades registration – nervous and anxious I took the plunge and registered. That was the start of the tough part of convincing family and training for the race. I had great support from my running group Ultrons and the group made sure I had running partners for each of my long hilly training runs sacrificing their personal time as the Jan- May period is typically a non- running season. With confidence from my last few super training runs, I was at the start at Pietermaritzburg at 5.30 am on June 1st, 2014. The weather was perfect. The only other important thing was getting the nutrition right to be able to sustain 12hrs on feet. I decided to have coke every alternate aid station, water as soon as the lips felt dry and gels every 10km. And thankfully the plan worked beautifully.
 
After the traditional singing of the SA national anthem, Shosholosha and the instrumental Chariots of Fire, the gun went off. It took me 9 minutes to reach the start as I was way at the back in Wave G. The first 1-1/2 hr was in the dark but not lonely. It was like a running rally. I also heard the bagpipers playing and enough locals along the route cheering us on. And somewhere running in that dark, we crossed the first of the big hills – Polly Shorts. I was told that the race has 5 big hills along the way. Far from the truth. There were 5 big hills and numerous smaller but tough climbs. From the beginning I decided to run up 1/4th of the hill, slow down for the next half and walk the rest of the hill. That’s a different thing that by the time we hit the 4th big hill, I was so tired doing the up-down on that undulating terrain that I was walking 3/4 of the hills. We were still herded together till almost mid way point so much so that the overtaking all through the route, the zig zaging made me run almost 750m more by the time I reached the finish. I reached the 40km mark quite strong, chit-chatting with the runners, high fives to young kids, waving at the crowds, supporting and being supported. And that’s when the mighty Inchanga came in – almost 2 kms of uphill, before an equal drop to the midpoint. It had a beautiful sight of the valley and so I decided to slow down, did a run-walk and enjoy the sight. You don’t try and race the Inchanga… never !!! Reaching the mid-point at Drummonds was really encouraging – Loud music, great crowds !! My next target was 58k as I had my family waiting for me there. But to get there I had to climb out of Drummonds with a 5km uphill to Bothas Hill – deadly stuff!!! So it was back to more of walk less of run, chit chat and just thinking of the finish line that made me reach the top of Bothas.. But for what – a non-stop very steep downhill which went on and on and on…but familiar faces at 58k mark was encouragement enough to continue running- it was just 31k more to go. By this time I had determined not to stop at all – stopping will not make my pain go away but each step forward will take me to the finish line.
 
I soon reached the outskirts of Durban and was overwhelmed and encouraged by the “go team India go” shouts – people brining in food, water asking me about my health etc.. And cheering me with “you are looking good” !!! The crowd support all along the way with medicines, food, water, coke and water hoses for quick showers!!!(it turned very warm in the afternoon) was SUPER !!!! But before the finish, I had another big hill at the 71km mark – Cowies Hill. Arrrgh .. I just put my head down and walked / jogged quietly up. A km long hill.. Not very steep but so far into the race and after taking a beating on the downhill, this one sets you straight. Beyond that there were some short steep hills and it had turned warm, so I had to stop at each aid station for coke/ water now. That slowed me down quite a lot. I crossed the last of the inclines with 5km to go and from there it was just running slow and steady to the finish. At the 88km mark near the stadium, I called up family to tell them I am close to the finish line and they should be ready to receive me. And to the shouts of India, India, and Rashmi Rashmi, I entered the stadium, crossed the finish line and claimed my first Comrades medal, finishing in 11:13:56. At the finish, the race director caught me and among other things asked me “will we see you next year” “oh yes!” I replied in an excited delirious state… Hmmmmm. Will I? It takes a lot out of you – the training, the planning, the race.. So will have to see.. But for now I am a Comrade!!!

Sunday, May 22, 2016

Tips for Summer Running

 
This morning I did a 11.5km in awfully hot and humid conditions. This was after a 10.5km last night at Gurugram Starry Night Marathon – another run in high humidity. And so this morning I was wondering why am I beating myself up in this heat and humidity to do a 100 day running challenge. I have done a 30 day streak but in winters. Every year I usually go easy in this weather picking up the running only in August / September. But then we gotta do what we gotta do!!
 
So the only thing is to be sensible and how :
 
1. Do short distances – a 10k in this weather is as good as a 15k in “Normal conditions”. Adjust your running goals for the weather. The extra 5k may do more harm to your body than not doing it.
 
2. Hydrate Hydrate Hydrate – Hydrate during the day well and not just on the run. And more importantly water is Not Enough!! If you are doing a 10k or more, you have to have coconut water, energy drinks, honeyed water with lime, Limca – whatever suits you- while on the run. You lose body salts when you sweat and don’t wait to finish the run to replenish them.
 
3. Shorter loops – Disclaimer : I hate loops !!! But in summers I curb this dislike and go for loops. Keep lots of water at the starting point / in-between and use it for drinking, pouring over yourself / washing your face. Don’t get adventurous and push off for long runs without adequate water support.
 
4. Adjust your pace – Studies and learned Coaches say that for every 1deg F increase in temperature, you should slow down your pace by 5-10sec/ km. Our bodies don’t know the difference between a 5:30/km and 5:40/km but physiologically we are getting the same benefit even at slow pace. So slow down or rather – if you see yourself slower than “usual” don’t lose heart. It’s the Heat Adjustment Factor. As the weather gets better, you will suddenly find yourself way faster.
 
5. Start Slow – Our heart rates go up much faster in the heat and so even if you have a tendency to start fast, hold yourself back. An elevated heart rate right at the beginning is not good and so adjust your pace once you get your rhythm.
 
6. Needless to say, accessorize yourself well – light colour dry wick/ moisture absorbing clothing, sun glasses, sunscreen. What’s worked for me on many runs – is a wet cloth or a wet Balaclava / Headwrap around the neck. The back of the neck is a very sensitive place and hence keep that place cool and protected from direct sun rays.
 
So ‪#‎NoExcuses‬ ‪#‎Gottadoit‬ ‪#‎SummerRunning
 
Keep at it!!!!

Monday, May 9, 2016

Challenge accepted - 100 days of Running

I have joined the 100 days running challenge. Its the first time I am attempting this kind of a challenge and that too in the summer months when I usually go low mileage. On top of it my work schedule is hectic these days.
 
However, now that the challenge has been accepted then no giving up. So after a 20hr day yesterday which included work and travel time and a morning 5k thrown in, I stepped out again today for my daily dose of running !!!
Here are a few tips for the intermediate and beginners-
1. Keep it simple initially - don't mix up speed and distance. Focus on making sure that you are disciplined about the daily run and forget about going long or fast.
2. Take adequate rest - switch off the idiot box early and get an extra hour of sleep.
3. Stretch, Stretch, Stretch - if needed ice and get a massage. Your body is not used to such pounding and initially you need to do all that you can to support it
4. If you are training for a race - my suggestion would be to focus on that but if you still want to participate here then adjust your training. On the rest days do the minimum 2k and that too slow.
5. For the others since there are no rest days- make sure you don't get greedy and give yourself 2-3 days per week of just the minimum 2k distance. Remember initially it's all about becoming consistent and staying injury free.
6. Any niggles - STOP!!!! These 100 days are not the end of your running life. Get an expert advice if you feel any pain.
7. Hydrate - especially in this weather make sure you hydrate during the day as well.
8. Diet - I am not going to tell you to start having a protein shake :) but have a well balanced diet and if you want to increase the protein intake increase your intake of natural forms,, like chicken, paneer, lentils etc.
This is not a race but there is a winner - anyone who can successfully keep up the discipline of a daily run !! Basically move his / her a$$ everyday with no excuses !!!! Good luck !!!