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!!!

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 !!!

There's always a first time

And so it was for me this Sunday – my first duathlon. I spent my Sunday morning thoroughly enjoying myself and surprising myself as I participated in an Olympic distance Duathlon – a total of 15km running and 40km cycling.

As I mentioned in my last post, I am slowly getting back into the routine. And I have always believed that participating in events is a sure shot way of upping the motivation levels and so had signed up for a few. But a duathlon - what was I thinking ? Anyways, I still got the bib picked up, leaving the GO / NO Go decision for last minute. And it was during the Saturday morning run, when a friend said – “When was the last time you did something for the first time?” that the planning really began. The format of the event was a 5km run followed by 40km of cycling and ending with a 10km run. And this is how my scorecard looked like :

My Handicaps
- I can’t even remember when I cycled last. I am not a regular cyclist, infact friends and family get their quota of laughter every time they see me get onto the saddle and finding my balance.

- My old rusty MTB is always in a non-cyclable condition. I did take it for servicing on Saturday evening but all that could be done was getting the nut bolts tightened with the guy at the bike shop telling me that my bike needs repairs and not just a service and it will take more than a day for it.

- Running has picked up and so I knew the first 5km would be a breeze. But it was the 10km after the cycle leg on sore bums that worried me. I even tried a mini FB campaign to get the organisers to change the format from 5-40-10 to 10-40-5 !!!

My Advantages
+ I was pepped up completely and was looking forward to the adventure – irrespective of the result

+ The weather was awesome. Weather prediction of a rain had me worried but thankfully it only drizzled and it kept the fun element intact.

+ The route wasn’t tough. Mostly flat with minimal incline. Hill repeats are my favourite running regime but cycling up an incline is my nemesis and so a route with minimal incline was a big advantage.

And the result

• I breezed through my first 5km – a 27mins odd !!!
• I didn’t get off my cycle even once for the entire cycling leg. Yay!!! And let me confess – there were moments, when I did feel the start of a new romance, when I wanted to let go of my current relationship (with running – mind you!!!) and embrace the new one ….
• But the old flame came back strong - all fun and pumped up and reminded me of the love between us and that what I am today is because I am a runner !!! When I passed many in that lap because I had strong legs and a strong mind, those fleeting romantic moments on the cycle were soon forgotten !!!

 The arrangements for the event were super. The roads we used have fast moving heavy traffic and the traffic police did a good job of managing the traffic in those conditions. Good food at the finish and a lovely medal for my first ever …..

pic courtesy : FB page of the event

Lacing it up !!

Embed from Getty Images

The transition from “no running” to “running” has begun. Discipline around sleeping early, eating well and in general about work life balance is slowing coming back. The schedule is still hectic, but I am making a conscious effort to take time out for a run. I don’t know if its the running that has caused this change in me to become more responsible towards managing my life better or the other way around. Either ways running figures in the scheme of things and so its confirmed – Running = “A Better me”.

What have I been upto 

• Had planned back to back HMs last weekend but ran a 21km and a 12Km – happy that I dragged myself out on the road on a cold foggy morning. It was slow, easy with no time target. Just to get into the mode.
• I was afraid this may remain a flash in the pan – but I followed it up with a 35 km this week, spread over 4 days. So more days of being in the routine. The soreness is gone and while I am still way slower than my best, but runs are easier now.
• I am starting to feel fitter. Despite no running, I had held onto my weight but not to the fitness. I feel better, fitter, less bloated now. Those new tight pants are still in a wait mode but I am more hopeful now of wearing them soon than before.
• Reviewed my 2016 targets and decided to start looking at them like a true corporate - on a Q-o-Q basis. For this quarter, I have a plan to run the NDM end February. The idea was for it to be faster than ADHM- may have to rethink on that. But am confident of turning up for this run. Unlike the Duathlon in early Feb – where I am scratching my head wondering why did I sign up for it. But the bib has been collected and so here's to some cycling and running. This will be followed by a 10k race in early March and that’s it for the first quarter.

The Not-so-good

• Still not getting my desired quota of sleep. Not sleep deprived but can do with some more shut eye.
• I am still not at that stage where I am following a plan or can follow a plan. I just hope that with whatever runs I can get between now and end Feb, I do a strong NDM.
• Recovery is far from adequate and hence I am worried about injuries with the increasing mileage. Rest and recovery are an integral part of any training regime, and I need to spend more time stretching and rolling. 

Recent research shows that it takes about two months for a behavior to become a habit, debunking the inference from an earlier study that it takes 21 days.

 http://blogs.ucl.ac.uk/hbrc/2012/06/29/busting-the-21-days-habit-formation-myth/ 

And here I am hoping that for people on a second or third or “whatever it is”th cycle, its quicker !!!!!