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.

Training Right and preventing injuries

It's been 6 years now with my addiction for long distance running. And I can say I have reached a point of no return.  No rehab, no retreats, nothing can get me off it - that's what I think but then I look around and see many of my runner friends injured and I know if there is one thing that can and seriously can get me off the track is a running injury. I too have been injured in the past and it took some serious disciplined effort to get back onto the track. And so is there a way to avoid running injuries - yes!! One can with a proper disciplined structured training program.
What else will proper training help you achieve - Your running goal !!!
In these 6 years, I have trained properly only thrice and not only achieved my running goal every time but I have stayed injury free too.
1. My first Airtel HM in 2010 - I did a slow 2:52 that year in my first HM and realised I need to train properly if I need to get closer to my target of 2.20. I trained proper and finished in 2:15
2. My first Comrades Ultramarathon in 2014- I picked up a plan from the Comrades website and trained to the "T". I started the race, confident of getting a sub 11.30 hrs and was rewarded with an ecstatic 11:13. In fact while training for this I also achieved my targets for the shorter distances - 10k, HM, FM
3. The recent Berlin Marathon - I had a target of sub 4.10 with the training plan I had used and again was overjoyed with a 4:06 finish time.

 

And so, if you have a goal, work towards it with a proper plan in place - and that plan should include
1. Base building period
2. A 12-16week training program

3. Regular stretching routine - don't skip this please - see my point above on running injuries
4. Core / Strength training - once or twice a week, a 15-20 min session is good for us runners.
5. Diet and Nutrition - can't emphasise how important this is.

Take help of a trainer, a dietician if needed.

By the way, a missed run or a missed stretching / strength session does not mean the plan is derailed and it won't work. Stick to it.
Of course, don't make every race target oriented - run for the sheer fun it provides, for the endorphins and for the camaraderie of your group.

PS : The above is no new information but then I have seen runners make every race as Race A and look for improvement in timings in each every race. Even elites choose their A Race for the year and train towards it and they also start from scratch for it. So however experienced you may be there no short cuts to achieve that Race Goal of yours.... Good Luck!!!