The Year that was..

The season has come to an end for all. The long dry days of summer will soon be upon us followed by the humid months of July and August. And with that most of us will move into a low mileage or a break mode. But for now Coach Ravinder has sent out a note seeking nominations for the Runner of the Year award and so its time to assess this running season. And here is my assessment of the good and the bad :

Hits

+ Each of the previous years, I have usually gone low mileage and slow between May and Aug, picking up with a training plan for the Autumn / Winter races. This season was different. I came back from a hiatus in April by joining Tanvir’s 100 day running challenge. At that time, I didn’t realize the big difference it will make to my marathon training (more about it below). But those 3k-10k runs all through the months of May-July helped. I had to stop at the 86^th day due to a personal emergency but by that time I had built up a solid mileage to take me into my training plan for the Berlin marathon.

+ With the 100 day running challenge, I also joined the 100 day no-sugar challenge. It was a little difficult at the start, but 10 days into the challenge, I had given up all sources of processed sugar and was feasting on the summer fruits of mangoes and melons. This definitely helped in boosting my fitness level. And btw, I am still continuing with no sugar Tea and Coffee.

+ The low mileage was supplemented with many strength training exercises – Planks, Squats, Lunges, Dead Lifts etc. in the base building period and so for once, I had followed a slow yet an efficient way of improving my fitness and strength.

+ And with all of the above, I had a good 3 months of base building period, and was able to transition a much stronger me into the marathon training plan for the Berlin Marathon in September. This was my A race for the year and bettering my marathon PB by 22 mins for a finish time of 4:06 was a result I am very happy with.

+I was happy to have maintained my timings for the shorter distances all through the year. So here’s the report card.

NYRR Mini 10K Women’s Run         54.19

Artemis Day Breaker 21k                 2:09:37

Manger Trail Run 25km                   2:58:49

Pinkathon 21km                               1:57:41

Dwarka Half Marathon                     2:05:17

Hero Sunrise HM 21km                   1:58:32

Berlin Marathon 42km                     4:06:32

Airtel HM 21Km                                1:55:00

Muskaan Run 10km                         52:37

Super Sikh Run 10km                       52:53

And now to the misses

- The strong marathon training was to be used for an ultra or a faster HM in November – never attempted the Ultra and just maintained a decent time for the HM

- I was supposed to chronicle my training on the blog but the training, recovery and life in general did not leave anytime for the blog.

- Sugar binge – it started with small and not so frequent portions but the winter comfort food of chikkis and sandesh and other sweets had me crave for the sugar big time.

- December till date have been little or no running and with all events registered for being a No Show.

But

“Do not wait until the conditions are perfect to begin. Beginnings make the conditions perfect” – Alan Cohen

So though life in general is still busy, its time for a fresh start, a reboot…..

And you will see more of me on the roads and more of my running rants here.

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

 

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Keep at it!!!!

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 !!!