The Score reads 100*

Its been more than two years that I completed my second Comrades Ultramarathon. Yes, second and that is what got me that back to back medal in 2015. It is definitely something to brag about and I have used every opportunity to remind people of this accomplishment. It wasnt until when I was introducing myself as an ultramarathoner and was asked - "So whats the longest distance you have run ?" that the 89km of Comrades Run just didn't sound perfect enough. 

I am a numbers person - I record every run of mine to track my mileage for each training program, I look up the log to analyse the paces (and now the HR for those paces) post each run. 

And thats not enough - I also like those numbers in the log to be whole numbers - Yes I am the one who runs up and down the street to get that round 10.0 or a 23.0 on the Garmin. It isnt weird - is it?

Anyways, you get the drift - the 89 had to be taken upto a 100 - a wholesome number in itself !!

I was training for the Berlin Marathon in Sep 2016 and drew up a plan to amp up the mileage post the marathon and register for the Bangalore Ultra 100k in November 2016. I had a great run with a PB at 4:06. However, work, family commitments and the sheer exhaustion of training seriously, for the very first time for a marathon distance, meant the 100k plan was pushed to 2017. 

This year I was running the Chicago Marathon in October and so the same plan was pulled out to aim for the Bangalore Ultra 100k in November 2017. I knew I just had 4 weeks to move from a marathon race to be ready for the 100k. And heres what happened in those four weeks :

• I somehow very beautifully messed up my Chicago marathon. Against a target of 4:10, I finished it in 4:25 loosing it big time in the mind at 32k. Some niggles that I was experiencing before the race came in to join the party and the pain from those in the last 10k left me very scared to even think of a 100k. 
• I still put my plan into motion. I knew I wont be able to do any 50-60k long runs so the plan was simple - simple on the excel file that had the plan but it was challenging to execute - do a lot of back to back runs and get used to running on tired legs. I did a 10 day streak doing a total distance of 145km, took a 3 day rest and then over a Friday to Monday did back to back runs with a 70km over the weekend. A 42km in 4:30hrs at MCM 2017, after having done a 28km on Saturday gave me some confidence. 
• But I was still not being able to mentally commit to the distance. Sharing my plan and my target with friends helped as they nudged me but that wasnt enough. I was scared of the pain that such a long distance run would bring, I was scared of a DNF, I was scared of the run to drag on and so the running in the night (which I am just not comfortable with). I needed some inspiration and some strength. And thats when I picked up a few books written by ultra marathoners. And one of those books did the trick - "Nowhere Near First" by Cory Reese, a middle of the pack ultramarathoner. It completely changed the way I was thinking about the run !!!! I recommend that book to all of you, irrespective of the distance you run.  
• Bangalore Ultra is run on a 25km out and back loop except for the stretch run at night - which is a 1km up and down loop on loose gravel. It has aid stations every 2-2.5km and so logistically an easy one compared to some other ultras which have to be self supported for upto 5-10km. All I had to ensure was I eat and hydrate well and just run!!! And so in the last few days I prepared a checklist of things to carry with me and finalised my nutrition and run plan. 

And before I knew (but not before some added excitement because of work related issues which I will skip for this post) I was at the start line of the run. It was a good day and it remained a good day !!! I started slow, conservative with a plan to finish the first loop in 3hrs and run 5k and walk 0.5k for the second loop. For the second 50km - it was "We will see!!!"

When I started training for the run, I had no timing targets and the aim was just to finish, but by the time I reached the start line - with a much stronger approach to the race I wanted to finish the run in under 14 hours. I completed my 50km along with many of the strong 50km runners and knew the target is very much doable. At 75km, I revised the target to 13:30hrs and at 90km (because I was still running most of the distance) I revised it to under 13hrs and finally crossed the finish line in 12:55:08 hrs !!!

And so the score reads 100 and very nervously I add - Not Out !!!!! 

My takeaways :

• Ultra distance runs and even a marathon is run with your mind and if your mind isnt prepared your body isn't, even if you keep clocking your training miles.

• During the run - Smile !! I dont know if it actually releases endorphins or its just the placebo effect, it works. I know its difficult so "Fake it till you make it !!". 

• You dont need to do very long distance runs while training. What is important is to train your body to run on tired legs and train your mind to get up the day after a long run day and push the body for another long run. 

• Plan out the entire race from what you will wear to whats in the drop bags to walking breaks to nutrition (I skipped my nutrition at 85km and by 89km I hit a very low point and then at 90km with that food in my stomach I had revised my target timing !!)

• And read and watch some videos to get that inspiration and get on that track to inspire others !!

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.

Fartlek Training : Methods and Benefits

(This post originally appeared at http://wellthy.fit/fartlek-training-method-benefits/)

 

I hate interval training – I just cannot understand the logic of running your heart out for those 2-5mins (depending on how long the interval is). My friends swear by it and have also dragged my reluctant self out for some of those sessions. There have been enough discussions on the merits and demerits of the same between us but I have this big phobia – the phobia of “I-will-die-doing-intervals”. And so any group runs planned with interval training as the theme sees me at my creative best – of coming up with excuses to skip the session.

I hate intervals but there is one thing that I completely agree with – the result you get with interval training :

• an improved cardiovascular system – increases lung capacity which is what builds stamina and endurance
• trains the muscles to tolerate lactic acid build-up significantly – gets the body used to working even with some fatigue

And so basically, it improves the overall aerobic power and fitness levels.

Now if you are like me and have the “do-not-want-to-die-while-interval training” phobia, what can you do as an alternative to get the above results? One of the ways to get this kind of training is doing Fartleks. Infact Interval training is nothing but a formal and more structured form of fartleks. And I am happy with the rudimentary way of building up my cardiovascular capacity.

 

What are Fartleks ?

Fartlek is a Swedish term which means speed play. Fartlek running involves varying the pace throughout the run, alternating between fast segments and slow jogs and these segments can be based on how the body feels.

 

How do I use fartleks in my runs?
 

Training Runs: I use the fartlek workouts in two ways during my training runs:

1. I do short periods of slightly higher pace run as part of my normal run. I maintain the faster pace for a short distance or time intervals, such as 200m or 30 seconds and then get back to my normal running pace. Sometimes, I race a cycle or a rickshaw for that small stretch – and you should see the competitiveness in the riders facesJ. On some occasions, I have tried to catch some fast runners – and failed L. But what it helps in is that it simulates what is possible for you to do on a race day. On a race day you will have opportunities to speed up, but then you will have to settle back to a normal pace. You can’t stop, walk or bend over double panting and huffing trying to get your breath back during the race after a speedy stretch.

2. My last km irrespective of the distance I have run that day is the fastest. It not only helps getting used to running fast on tired legs, it’s a big confidence booster and these muscle memories help me speed up anytime during the race.

The one important thing is that I do not run my heart out, its fast – way faster than my target speed for the day, but easy enough that I can get back to my normal pace easily. And also what’s important is to have the discipline to add these stretches at regular intervals during the run.

Races: I have very successfully used fartleks during my races – my A Races and also races being run as part of the training. I speed up to overtake the runner in the front, sometimes leaving a big gap between us and sometimes leaving a runner between us J This is so that I am not made to do unnecessary big swings in my pace and after each such attempt can find enough time and distance to get my breath back by running at a normal pace.

I am a big fan of these – my unstructured mind loves these compared to the formal interval training where I keep looking at the watch to check – how much more distance to cover ???

Go ahead try it… and Good Luck !!!!

 

By Rashmi Mohanty for Wellthy.fit

 

About Rashmi (In her own words)

I am senior finance professional working for a global company. A mother of two, I took up long distance running six years back to get away from the stress of increased demands in managing a career, a family and other worldly duties. It gave me “my-me-time” and a great set of friends. What started as a stress buster, has also seen me do some crazy stuff besides the usual HMs and FMs (which I have run many) – trail ultras at Bhatti, Comrades twice over, travel domestic and internationally to run a race !!!
I enjoy both the pleasures and the pain running brings into my life and can say that I am hooked.

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!!!

 

 

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 :

https://runandrunmore.blogspot.in/2016/05/my-comrades-race-2014.html