A blessed Y2018 with experiences I would only dream for

As in the past, focus has been to look possibilities of getting stronger and stronger. With my performances almost at the peak, any further improvements looked pretty challenging. Another challenge was to ensure keeping good health and being injury free.

Couple of key areas I focused was
1. Running efficient and being relaxed
2. Reduced # of intensity workouts to minimize recovery time and also keep myself strong
3. Continuous improvement in form of running and minimizing impact on feet
4. Running long distances over 30 kms was a mental barrier and hence increased weekday workout mileage without increasing the # of weekly runs
5. Primary focus to improve the form of running, minimize effort levels and hence minimize recovery time
6. Continued with my fitness workouts, but have lots of areas to improve on
7. Learning to breath easy and relaxed. Have to improve a lot on this, but am reasonably happy to have run over 70% of my workouts through nostril breathing. An area I believe that requires a lot more focus
8. Focused on a slight reduction in my food intake and dependency on hydration. Personally believe that food intake is a bit over rated. Now eating a lot more fruits than the previous years
9. Delivery of ChiRunning workshops has also been a great learning for self. Always a reminder to self on the concepts I preach, and keep practicing them in every training workout
10. Possibly increased my participation in races, but effort levels would vary. Tried my best to minimize recovery time and build up confidence levels through the races I would participate in
11. Continued with Deep Tissue Massage as an additional recovery mechanism
12. With a general interest on my personal workouts, started sharing them much more than time would ever permit

At current performance levels, won a podium in almost every event I participated in.

Cannot finish this without stating a significant achievement of a 42.2 kms training run without hydration and completed in around 3hrs 24 mins which could get me Boston Qualified. This was possible only through a focus on efficient running. Not sure if I could repeat this again.

Have to thank my Coach Kothandapani Kc for his matured training and coaching, my sweetheart Susan Thomas for the pampering, the unbelievable PaceMakers family for my daily source of inspiration and our running community for the blessings and cheer.

Outlook towards the future
A. Might reduce mileage and focus on intensity. This will result in a reduction of monthly mileage atleast till August
B. Improve fitness levels
C. Attempt to maintain current performance across the 10k, Half Marathon and Full Marathon distance
D. Still not much interest towards Ultra distances

Weekend 10 kms run in Sub 40 mins

Once a while, love to validate my capabilities to run a Sub 40mins 10k

Saturday evening, a thought came in to attempt the Sub 40mins 10k. Personally feel that the effort levels are very high and may not be worth attempting such a crazy pace. Done sub 40 mins 10 km finish, a couple of times, but too much at stake to run this pace.
Got up around 5.30 am, supported Susan in preparation of morning tea and basic kitchen activities. She and daughter went off to Church while I got ready for my challenge.

Left home at around 7.15 am for my Warm Up drills. There was a lot of debate and drama for me to not attempt this challenge. Looked like nothing would make this challenge successful.

• Feeling of breathlessness during the Warm-up drills
• Feeling of tiredness from yesterday's long run
• Pace is too intense for me attempt
• Distance 10 km almost feels like a 100 km run
• Traffic issues would not let me run fast
• Road work patches would reduce my pace
• Sun out a bit early and would make it difficult
• Feeling thirsty but did not carry a water bottle
• Why do I take ups such foolish challenges
• Nothing would make me finish the run today
• Body not in the best of state for the challenge
• Need to warm up a bit more

So many reasons to not attempt this craziness. But had no choice than to start the run at 8am.

By the grace of God, the initial 500 meters has a slight decline which lets me pick up the pace. The initial km was in 3mins 50secs which gave a reasonable confidence that I was on the right track. But continuing the pace for the next 9 kms looked to be a big challenge ahead. Subsequent km had a reasonable incline which was the next challenge. Kept focus on maintaining a good form and again finished in 3m 50s which was again a confidence booster. Now knew that a Sub 40 mins was reasonable and sub 39 mins looked a possibility if effort levels could be maintained. Continued with the strong pace till 5 kms for the U turn. Finished initial 5 kms in 19min 24sec, and now the next challenge was for a -ve split. Got myself in a better rhythm for a stronger performance. Picked up effort levels, improved mid-foot landing with good ankle lifts, improved arm movements and super strong mental conditioning for the final few kms to reach the finish. Overall confidence levels were higher and pace was getting stronger and stronger with the subsequent kms. The final km had a bit of an elevation gain but had energy levels to go stronger. Post finishing 10 kms, had enthusiasm to continue for 300 meters more and finish the strongest.

Initial 5 kms in 19m 24s, next 5 kms in 18m 45s

Super excited to have successfully finished the challenge and thanked everyone for giving me the opportunity.

Km splits below.
3.50, 3.50, 3.54, 3.54, 3.55
3.53, 3.47, 3.39, 3.42, 3.46, 1.03 (320 meters)

10kms @ 38m 09s, Avg Pace 3m 49s/km
Total 10.32kms @ 39m 13s, Avg Pace 3m48s/km, Avg Cad 176spm, Avg Std len 1.51meters, elevation gain of around 40 meters

A perfect 42.2 km training run

Plan was to attempt something different and strong. Was not clear on exactly what was to be done. Runners from our PaceMakers group had done a super strong run during the weekend, and was inspired for a strong performance.
The weekend was at the Infosys campus in Mysore with family and love the scenic beauty of the place and the overall environment. A loop known to me around the campus was around 4.65kms.
Would have loved a 40kms training run, but had never run over 35kms in a training run over the past years. Only twice did I run a 38kms training run and that was many years back. Hence practical target was for a 35 kms run which would mean around 7 loops around the campus. Had minimal confidence of surviving through the 7 loops.
Woke up at 4.15 and had around 300 to 400ml water, emptied my bowel, had a bath and got ready for my morning workout. Weather was cool which was a perfect start. Did the Body loosener drills for around 10 mins and got ready for my long run. Started at an easy pace with a focus on an easy run and nostril breathing. Pace was easier than I would have wanted but was least interested to push myself for a stronger pace.
During the past weekend long runs, was getting used to run without hydration, and plan was to continue the same during this time too. To make this practical, the run has to be efficient, with minimal effort levels and a relaxed breathing pattern.
Initial 10kms was at a reasonable pace and felt good. Continued with the same rhythm and pace was slowly building up through the good rhythm. By around the 3rd loop, the security personal around the campus started noticing my run and few of them opened up to cheer and smile. Could feel myself getting into a better rhythm, resulting in an efficient run. Kept reminding myself of the wonderful inspirations around and to go strong till the goal was achieved. Initial 4 loops went good and started looking at the possibility of increasing the distance to 38 or upto 40kms, but the challenge was to sustain myself with no hydration. Survived the 5th loop well and confidence for the additional distance started increasing. So targeted for 3 more loops and 4 loops would mean a mega bonus.
Susan and my daughter came out for a walk in the opposite direction so that they could see me run and cheer me as much as possible. Saw them for the 1st time before the completion of my 6th loop which was a super strong boost. Could slowly feel the exhaustion, and effort levels had to be increased to maintain the pace. Kept target for 3 more loops which would then help me complete the Full Marathon distance and that would be a major milestone for a life time memory.
Always kept reminding myself of the inspirations and that I had to achieve something strong. Pace was good and knew that if I continued with the strong pace, it would result in a sub 3h 25mins finish for the FM distance. Increased effort levels, but breathing was no longer easy. The fear now is about sustaining myself without hydration for the next 12 kms. Again saw my Sweethearts again in the 7th loop who continued to cheer. Post the finish of the 7 loops, knew that I had to survive for 2 more loops and was reasonably confident about it. Started the 8th loop and soon completed 35 kms and 7.2 kms more to go. Consciously kept up with the strong pace with additional effort levels. Saw my sweethearts again for the 3rd time and informed them that I had one more loop to complete and wanted to see them at around the finish. Also was a booster that I was getting closer to my target FM distance. Post the finish of the 8th loop, was super excited that my dream would soon get realized, but was quite exhausted by then. Breathing was quite a struggle with the increased pace, but was getting closer to the finish line. Even with increase in effort levels, pace was steady. Kept cheering myself that I was going super strong and would soon make my dreams of running the distance strong. Continued the strong run and kept focusing on the Finish line. Soon could see the finish line with just 700 meters to finish and could also see my sweethearts waiting to greet me post the finish. Kept increasing the pace and knew I was going the strongest in the final 2 kms. Further increased pace in the final 400meters and crossed the finish line successfully.
Created history for myself to complete the run with no hydration and could not thank my family enough for being my support and also my inspirations to make this a practical reality. Also thanked the almighty to provide me this opportunity.
Below are the 5 km splits
26m11s with avg pace of 5m14s
24m21s with avg pace of 4m52s
24m36s with avg pace of 4m55s
24m12s with avg pace of 4m50s
23m37s with avg pace of 4m43s
23m34s with avg pace of 4m43s
23m24s with avg pace of 4m41s
23m28s with avg pace of 4m42s
10m05s with avg pace of 4m27s (2.27kms)
Total 42.27kms @ 3h 23m 28s, avg pace 4m49s/km, avg Cadence 173spm, avg std len 1.21meters, elevation gain 350meters.

Thoughts during an event

What am I thinking off during a Race especially in the Full Marathon events, where the anxiety, challenges and insecurity feelings for amateur runners are far higher, and hence critical that every step is in the correct direction. Sequencing of  points is not based on any criteria, and most of them are equally important and pretty much related to each other. These are my personal thoughts and experiences.
Please be aware that the objective here is to perform to the best of personal capabilities and not to compete with other runners around you or to win a position in the Podium.

1. Winning attitude – After months of training, the opportunity to perform is now. Give in best capable that’s physically and mentally possible to achieve plans and targets. Effort levels put into a race vary based on the event I am participating in, hence put in my 100% focus in around 2 races in a year

2. Always start by thanking the almighty for the opportunity to experience the miraculous event. Personally consider the entire route as a temple, where we are the blessed ones to get to participate in the event that challenges you to the best

3. Getting into a Rhythm - The initial couple of kms is a bit of a struggle to get warmed up and settle at a perfect rhythm almost similar to a meditation. Critical to get into an ideal pace based on past experience, current training and target pace. Effort levels gets to a minimal once in an ideal rhythm

4. Being relaxed & running effortless - This is one of the most critical aspect during every race. Personally find this easier in a Full Marathon event rather than a 10k or shorter distances where intensity is significantly higher. Effortless running is almost similar to be in a meditation state where there is a feeling of almost no fuel being burnt even while running in at a strong pace. Not sure how this state of mind comes, but assume with a combination of good endurance, happiness, running form, rhythm, confidence, etc.

5. All components of Chi Running - Every second of my run is very techincal. There is a constant body scan / body sence almost every second of my run. Take steps to ensure that every part of my body is synchronized and is moving forward in the most efficient form. Objective is to be as effortless as possible and continue to maintain the feel good factor. This ensures minimal strain and higher possibility to cross the finish line reasonably strong

6. Breathing pattern - One of the components were I struggle and hence requires a good attention. Try my best to maintain nostril breathing with 3 In 2 Out pattern through maximum distance. Consider this requires more of a mental focus rather than a natural effort

7. Being positive & smiling - Keep thanking the almighty, friends, family, well wishers for the positive energies and the fun times ahead. Focus is primarily on all thats going good and keep up with the feel good factor. With so much of cheer and celebration around, and with everything going good, its only getting better and better

8. Gather energy through every possible opportunity - Positivity and feel good factor is a good source of energy. Every cheer & smile by the viewers, volunteers and spectators is a source of energy. Strong runners ahead is also a source of energy and keeps us well focused

9. Focus - The primary Focus is on maintaining the strong pace as per target plans and keep going strong and relaxed. There would be many challenging factors to distract, but none to be a reason for change in focus. Self visualization point of view, running strong, maintaining great form, being relaxed keeps us in the nice zone

10. Body scan / Body sense – Similar to pt 5, continuous evaluation of the running form and comfort levels. Being efficient and relaxed from head to toes and maintaining the best possible form. Personally believe that relaxation (especially when drained out) let's us run easy and be in a reasonably comfortable zone

The pic below was clicked at Tata Mumbai Marathon 2018 at around the 38th km where I finished in sub 3hrs. Like the calm and focus.