38th Karnataka State Masters Athletic Championship 2017

Karnataka State Masters Athletic meet held at Hoskote, Karnataka.

Runners represent various districts and age 35 years and above participating, are the passionate sportsmen & women, from Services background like the Army, Airforce, Railways, Banks, or similar Government sectors, where sports is their primary skill. The salary increments and promotions are based on the success in sports. While few others come from good farming backgrounds. A lot of them would have been successful athletes during their heydays. Couple of them would have also won the National challenges and represented the country internationally at Asian or World meets.

Top 2 State winners in each event and category get to represent in the National championship that will be held in Bangalore from 21st to 25th Feb '18

I participated in 3kms race where they extrapolate the time to 5kms and the next day a 4kms race extrapolated to 10kms. Time constrains with over 50 events, across multiple age categories for Men and Women to be organized (20 categories for each event), was the reasoning to reduce the distance.

23rd Dec - 3kms race
A very interesting race. Our group had age categories 45 to 50, 50 to 55 and 55 to 60 years combined together. We would have been a total of around 20+ runners. I did not know anyone within the group, and was not aware on who would be the strongest. Back of my mind, I had the intention of attempting to be the winner across the 3 Categories, but then many of the runners in 45 to 50 looked pretty strong and had the nice athletic looks. As always, everyone smiled at each other, with the unknown factor on who is the strongest. In the age group of 55 to 60, there were a couple of known faces and knew them as the probable strongest within their category.
The race was scheduled at around 3pm and mentally was not in the best of moods to race at the odd time in the sunny afternoon. In the recent past, had not trained with evening runs. Had a good breakfast, but skipped lunch. Post a patient wait, the event for my age category finally started by around 4.30pm. The mud tracks were not hot, as I would have anticipated in the afternoon timing.

3 kms meant 7.5 loops on the first lane. Post the gun fire, at around 50 meters from the start around 7 runners took the lead and were going strong. To minimize the gap between the lead and myself, had to push myself and utilize my leg strength to force myself forward. By the completion of the 1st lap of 400 meters, there were 2 runners ahead of me and post completion of 2 laps only 1 runner ahead of me. He was going steady & strong and I was maintaining the same pace as him. With the focus on running fast, forgot my ChiRunning principles and continued to push myself with my legs and is not an effective method of endurance running. Pushing with legs results in heel landing ahead of knees / center of gravity, hence higher stride length and reduced Cadence. Infact Cadence in the first lap was around 151spm and unusually high stride length of 1.69meters, which proves the effort put in by the legs. This results in strain on the quads and calfs, and impact on the joints.
Post completion of 5 laps, took the lead ahead of my competitor and kept my ears open to understand the gap between us. Increased pace in the final 200meters, ensuring the gap is increased and for a strong finish. Completed 3kms in around 10mins 58secs, Avg Pace 3m39s/km, Avg Cad 172steps/min, Avg Stride length 1.62meters
Per lap in mins - 1.24, 1.29, 1.31, 1.28, 1.27, 1.27, 1.28, 0.44

24th Dec - 4kms race.
The advantage here was knowing the other runners and having the confidence that I could continue with the similar performance as the previous evening. Hence focus was more on the form, and other runners going ahead in the initial couple of laps was not a concern. All age groups of 50 years and above were combined together.
Run started at around 7.30am and body was feeling much more comfortable than the previous day. We were informed that we had to run 10 laps (4kms) only was a feel good factor.
Post the gun fire, only a couple of runners were ahead and my competitor did not take the lead ahead. His strategy would have been to maintain my pace and stride and take the lead in the final laps. By the finish of 2nd lap, I got the leading position and he continued at the same pace as mine. I gradually increased pace in the 4th lap and he also continued strong along with me. In the 7th lap, further increased my pace and realized that it was not easy for him to maintain that pace. By around the 9th lap, understood that the gap was over 20 meters but continued to go strong and went the strongest in the 10th lap. Overall a perfect run, at a strong pace with a strong finish. Best was to maintain a good running form.
Maintaining a good form resulted in a perfect Cadence of 178steps/min.
4kms @ 14mins 54sec, Avg Pace 3m43s/km, Avg Cad 178spm, Avg Std len 1.54meters
Per lap in mins - 1.34, 1.35, 1.34, 1.31, 1.32, 1.30, 1.27, 1.26, 1.26, 1.19

Running FAQs - Response to basic questionnaires

Listed down the questions I have been frequently inquired by runners. This is the 1st set and the 2nd set will be written later.

• How many days in a week should I run?

The no of runs during a week and the weekly mileage is dependent on the event you are training for and the training plan followed by you. Few training plans or coaches recommend 3 runs a week with cross training the other days of the week, while there are other plans which recommend 6 days of running. One should decide based on the comfort levels, endurance levels, present and past injuries (if any) and prior experiences. I normally recommend 3 days running and 2 to 3 days cross training for most of the runners.
Recovery time between 2 runs is also an important criteria for a positive experience. Recovery can be either Active where you cross train (Swim, Cycling, Walking, Easy run, Gym, Core & Strengthening workouts) or Passive where you take complete rest.
Recovery lets the body to get back to proper fitness before you start the next workout. There should be atleast 1 Passive recovery (Complete rest) day in a weekly cycle.

• What is the importance of the Warm-up and Cool-down exercises, and Strength training?

The start and end of a workout should always be with the warm up workouts and cool down stretches. This is often the least prioritized by most of the amateur runners.

Warm up is required before the start of any workout. Body has to be prepared for an intense session, which is possible through a good Warm Up. It increases the blood movement through the tissues, Increases delivery of oxygen to the muscles and eliminates muscle stiffness. It also helps build in body mobility and the range of motion in the joints. This together helps to improve performance and reduce the possibility of injuries.

Cooling down workout helps to flush out the lactic acid from the muscles and from the body. It brings the breathing pattern to normal, cools down the body temperature and stabilizes the heart rate back to normal.  It speed-ens up the recovery process.
A sudden stop to a workout leads to a drop in blood pressure and can cause dizziness. Cooling down workout helps pump the blood back to the heart and improve the flow of blood across the body.
Stretching helps to improve the flexibility and lowers the possible risk of injuries. Do hold on to each stretch for a min of 30 seconds.

Strong and fit body is a foundation for every runner. Strong muscles especially the Core, is one of the key factors, to maintain a good form of running, and is the secret to be injury free. Strength training also strengthens the tendons, ligaments and muscles, which supports a good running form, hence being,efficient and reduces fatigue. All this together helps build up endurance, which is critical for every long distance runner.
Developing the Core muscles helps proper body coordination, which in turn helps to run strong and reduce possibility of injuries. Also a booster for self confidence.
Few of the popular body weight strength training workouts are Squats, Lunges, Planks, Dips, Pull ups, Abs workouts. This can be done alternate days, when not training for runs, start with around 30 mins and gradually extend to around an hour. Also Yoga and Stretches are good as cross fitness, but is not a substitute for proper Strength training.
Strength training is equally important for recreational runners, as for the serious fast paced runners.
Many say they run to be fit, while I say you need to be fit to run strong.

• How important is to maintain a Running form. Do I need to learn the technical details?

Maintaining a good form, helps you to be injury free. You get to learn the details slowly over time, or read them through various books, Forums in the net, Read through expert blogs, discuss with your Coach / Mentor or join for these workshops. But do focus on maintaining a reasonably good running form, that will help the overall experience to be pleasant & efficient.

• Can I participate in a 10 Km or HM or a FM run. What criteria should be used to decide the distance?

This is based on your endurance level, the prior max distance you have run in an event during the past 3 to 6 months and the distance you will be capable to train for in the next 3 to 4 months for the event. It’s preferable to take matured decisions in increasing the distance. Do ensure that you have trained well for around 3 months, before running the first 10Kms event. Similarly, you need around 3 to 4 months consistent training to upgrade the distance from a 10 Km run to a Half Marathon. And before running the first FM, you need to ensure that you have participated in a couple of HM events and have around 2 years of running experience. Running a Full Marathon distance is extremely demanding, physically and mentally. There is always strong desire to experience the Full Marathon distance run, but should be done only with proper training. Though a Full Marathon (42.2kms) is double the distance of a HM (21.1kms), the effort to train for the distance is far more than double. Hence the anxiety and uncertainty of the unexpected is far higher, but equally the excitement post finishing the event. A Full marathon gives one the bragging right to have actually experienced a Marathon, hence a high enthusiasm to tick it off.
You need to be aware that training for an initial couple of Full Marathon events is quite grueling and demanding in terms of effort and time. The stronger you train, the better your run experience will be.
For a Half Marathon run, it’s important to train for a couple of 18 kms, a couple 21 Kms upto around 26kms, before the event.
Similarly, for a FM run, you should have trained with a couple of 30 km and 32 km runs upto a 35km run, before the event.

• What is a good target time to finish a 10km, Half Marathon and Full Marathon run, knowing the busy lifestyle of a working professional 

Goals are a personal preference and capabilities. Few run 10Kms in around 40 mins, while there are many who take around 90mins. Similarly for Half Marathon, the speed varies between 1h 30mins to around 3 hrs and Full Marathon between 3hrs 30mins to around 6 hrs.
A first run should be to enjoy the event, and not to fall into the trap of reaching the finish line at an unrealistic target pace. The success of this event can set the target for your next race.
Recommended method is based on the time taken for the closest distance during an event or training. The target pace for Half Marathon can be based on the timing of a 10Km run, around 4 to 6 months before the start of the training. Similarly, the target pace for a Full Marathon run, can be based on the timing of a Half Marathon run.

Do be realistic to set up a target pace. Running is also a very long term goal, and we should not target to achieve a 2 or 3 year target in a year. 

• How can I select a good running shoes

There are multiple brands in the market and each offers a lot of varieties e.g. Well Cushioned soles, Minimals, Barefoot shoes, wider forefoot, light shoes, moderate weight shoes, Zero drop shoes, Tight fit, Comfort fit, Perfect fit,  Narrow width, Wide width, etc. These are usually personal experiences. Sometimes, it’s also that the feet have to get used to the kind of shoes you are wearing. Most of the runners keep a couple of these, and change them based on the events they are training for.
Few runners are comfortable in switching between multiple types of shoes, while few restrict between 2 to 4 shoes. Brands innovate with new varieties every couple of months and few launch mega brands once a year. A lot of it is also to do with your individual liking. Some like the well cushioned soles, while few are comfortable with minimalistic and few others are barefoot. And many are comfortable to switch between thinner soles and medium weight shoes.
Shoes are the most expensive gear, hence quite a challenge to experiment with it. But do be aware that economical varieties are also available in some of the stores. Alternatively wait till they get offered in discount sales.

• Are there benefits or advantages of running in groups or under a Coach? 

Many start by running solo, and later join a group once they gain the confidence and also develop a basic level of endurance.
Many will swear on running with groups is better than the pressure of a GPS watch. There is a lot of fun, mutual support, competition, empathy, etc, when running in a group. The challenges or pain gets diverted, with the motivation and inspiration one can get from each other. One gets to learn from the experts on multiple aspects of Endurance, Diet & Nutrition, Stretching, Strengthening / Core / Fitness workouts, Yoga, Training plans etc. Commitment of running in groups or under a Coach also brings in discipline.
A new runner, as well as experienced runners require support / guidance with an external perspective.
But then it’s not easy to find a running group or Coach to match to your requirements in terms of accessibility, approach-ability, matching beliefs, running objective, group dynamics, etc.
While for few, being alone gives flexibility of running at their own pace, as per their convenience and personal objectives. For few, it’s the pleasure of being spiritual and entering into a meditative zone.

There are lot more queries that I have received, more regarding improving pace, diet, etc, which will be shared in my next blog. Thanks for your time in reading through my thoughts.

Standard Charted Mumbai Marathon 2017

Never considered age to be a bar on performance. Also will iterate that, I have never had any Performance Enhancing drugs J. It’s the determination and discipline that has given results.

Grace of God and Blessing from Friends and Well wishes is the driver for the required motivation. Proper training plan from Coach Kothandapani , Regular massage from Yash Pandey, Strengthening workouts and proper nutrition ensured an injury free year. Love and support from my wife Susan gave me time and freedom for my workouts and other related commitments. Had taken 3 weeks off in Dec, for the additional focus on fitness.

Since the completion of SCMM 2016 in 3hrs 6min 34secs, had the plan for a Sub 3 hrs attempt at SCMM ’17. Target for an improvement of 7 mins was practical, but then could not afford any secs more than 2hrs 59m 59s. 

Post the cycle accident on 14th Oct, had a dream performance at #ADHM on 20th Nov, which build up the confidence to repeat the same at #SCMM. A lot of effort was put in at ADHM ’16, and was not confident if I had the strength and enthusiasm to repeat the same at SCMM.

  

Had done 3hrs 6mins 34 secs at SCMM ’16 and Avg pace was 4m25s/km. Target for SCMM ’17 was 2h 59m 59s and Avg pace of 4m15s/km. This required an improvement of 10secs/km and was extremely challenging.

Post improvement of 3m 30s at Airtel Delhi Half Marathon '16 from ADHM 15, a 6 mins improvement for FM looked practical. Training for Full Marathons demands runs of distances over 30kms, which has always been painful. Gradually build up endurance by putting in more weekly mileage. My time trial run of 35kms showed the improvement of exactly 10secs/km, but would have been extremely risky with this zero secs margin of anything going wrong on the event day.

For me personally, a FM event is a 75% mind game, post the rigorous training put in. Strategy was to maintain a consistent pace, a couple of secs faster than the average pace. I had planned a loss of around a min at Peddar Road at around the 35^th Km.

On the event day, completed warmup drills, and was at the start line well ahead of the Gun time. Post the flag off, gave an additional push to be ahead of the rush. Most part of the route was pretty familiar and always reminded myself to restrict going very fast. Had a plan of maintaining around 4m11s/km average pace, which was not very challenging to maintain. Surprisingly got slower than planned, at the incline before the Peddar Road (9^th km), but did not drastically impact my average pace. Found myself extremely comfortable at Worli Sea Link and pace increased substantially. I knew that this would not tire me and hence continued the pace for a couple of kms. Overall average pace of 4m12sec continued till the 32^nd km, and this build up my confidence of attaining my Sub 3hrs target. Always maintained my form, kept myself relaxed and was thinking of my family and well-wishers for the positive energy. Major fear was the impact of Peddar Road incline post 35^th km, where my pace initially dropped to around 5m30s/km, but later increased intensity to achieve an avg pace of 4m44s/km which has been my fastest ever in the past years. The crowd of Half Marathon walkers increased and was extremely difficult to run through them. Strategically moved to the right side of the road which had no traffic and no runners. Ran comfortably till Marine drive and again was a much bigger group of HM walkers. Almost had to push a lady when she suddenly stopped walking, just in front of me. Post a km through this crowd, the FM’ers were given a freeway. By then had to put more effort to maintain the pace, but was not much concerned about the impact on my target. Post some distance the freeway disappeared and had to again run through the crowd till Flora Fountain. Pushed myself to the best in the final km and could see the 2.58.xx in the clock around 75 meters ahead. Thought of the Almighty, Family, Friends and Well-wishers and thanked GOD for giving me the opportunity to crossing the finish line, in less than 3 hrs.

Personally find it difficult to believe my Garmin Forerunner 920XT stats. It’s in a race that I go far faster, than any of my training runs.

4:00, 4:12, 4:19, 4:07, 4:07, 4:08, 4:12, 4:07, 4:33, 4:15 – 42.00 mins

4:05, 4:15, 4:09, 4:09, 4:13, 4:10, 4:11, 4:10, 3:52, 4:00 – 41.13 mins

4:00, 3:55, 4:06, 4:05, 4:11, 4:15, 4:17, 4:13, 4:18, 4:14 – 41.34 mins

4:18, 4:15, 4:18, 4:21, 4:30, 4:44, 4:10, 4:21, 4:20, 4:20 – 43.37 mins

4:22, 4:16, 1:46 (450 meters) – 10.22

42.2Kms @ 2h 58m 46s, Average Pace 4min 14sec/km, Average Speed 14.16 kmph, Avg Cadence 175spm, Avg Std len 1.36meters

Winner in my Category and 12^th position overall from 4299 finishers.

The route was far more Barefoot friendly than any of the previous years. Sea Link was well tarred and Marine drive was equally great.

As part of my training, maintained an average weekly mileage of 90kms for 4 weeks from the last week of Nov ’16. Knew that Sub 3hrs would be extremely challenging without the additional mileage. An improvement of 3m30secs at ADHM, meant a possible improvement of 6mins at SCMM. But this was a bit risky, hence put in the additional mileage for 4 weeks, which further gave me the 1 min buffer. So confidence levels were high and was in the best of moods during the training and tapering periods.

To ensure good health towards the event, had frequent Fast&Up Reloads the previous days, Recover & Recharge regularly & 7 Malto Gels at an interval of 6kms, during the run.