Background
Since the start of the Lockdown, had been enjoying the
strengthening sessions with 2 days of running and with no running events in sight, had no motivation for the
running workouts.
Exactly 5 weeks back, our Bangalore Nokia office led by Brojen and Promod Dogra decided to participate in the Global virtual run 'Nokia Oktoberfest Running Festival'. For the Nokia Bangalore office to earn points, employees had to run a 10k or HM or a FM distance. Our Bangalore team had expectations that I would be among the strong performers from Bangalore and we could potentially be in the leader board.
Week 1 - More than doubled up my mileage to cover 90kms the
week. Body had a tough time to cope up with that mileage. That weekend ran
on Saturday & Sunday, and realized that the fatigued legs were not
comfortable to run without a proper recovery. Weekday mileage was usually a
21km or 26kms run and 4 days a week of running. Significantly reduced my upper
body strengthening workouts. With the Pandemic always have the thought of
keeping strong immunity levels to not succumb to the viral attack. Also a
strong recovery for the next runs was critical.
Week 2 - Weekly mileage was around 100 kms and again was for the first time in around 3 months did a 32 kms long run, which has been my longest training run.
Week 3 - The last 100 km weekly mileage with a 30km long run and 4 days of running.
Week 4 - Tapering begins and reduced my weekly mileage to 50 kms. Did a strong 10km, and my 1st 10k Time trail for the year. Almost stopped my upper body strengthening drills.
Week 5 - Did 2 medium paced runs and felt reasonably fit to
run the 42.2 kms distance. Through these trainings, could feel the challenge of
the 2 months break during lockdown during April & May, and the low mileage
after that. Feet, sole of my feet and body overall was just getting used to the
new demands of running.
Strategy
Karthik organized a run inviting the PaceMakers to run
together at Hesaraghagatta in Bangalore.
We decided to start the run at around 5.10am and agreed to pace me for the initial 9 kms. Since it was dark, Coach Pani agreed to pace us with his Car ahead and Deepti would drive behind us to give us the visibility of the road. Post the support, everyone would get into their weekend long runs.
With my low mileage training, I thought maintaining around 4m30s/km
would be a strong pace which would let me finish the race in 3hrs 10mins.
Incase the body had some magical force, would attempt to go stronger at
4m25s/km pace, which would give me a 3hrs 06mins finish.
Race day
Woke up at 2.30, had coffee, 2 small bananas and 250 ml
water. This was my first race post TMM in Jan, but since the training was not aggressvie, did not have much expectations hence minimal anxiety.
As planned, 2 Cars reached the start point well on time by around 4.50. Myself and Karthik did the warm up routine of a 1.5k run and few dynamic WU drills. Few runners could not join us due to a couple of reasons, but luckily that did not impact our support crew plans. Consumed 250 ml water during the WU and carried another 250 ml for the run. Plan was to maintain 4m15s/km during the initial 10 kms.
Coach Pani's Car ahead gave us a good pace and with the eye on the Car, did not realize the efforts we were putting in to maintain the average pace of 4m17s/km Deeptha car behind gave us the light to keep ourself safe. Kept having a sip every km and by around the 5th km, collected the 2nd water bottle from the Car behind and the 3rd bottle before the Car parked at the 9th km. This ensured the best possible hydration from the initial kms. Pace was well within the planned range and felt pretty good in comparism to my fatigue levels at the 10th km in TMM. The initial 9 kms had an elevation gain of 15meters and loss of 74meters. This elevation loss gave us an advantage of conserving the effort levels.
Karthik gradually increased pace and I managed to keep up with that pace. At around the 14th km, was a pleasant surprise to see Coach & Sudhash ready to hand us the water bottle . This helped us to not break our rhythm, to pick up the water bottle from the aid station. That was also a good reminder for me to have my Gels every 7th km with the good hydration.
The video showing the support from Sudhash and Coach capturing the sequence.
Continued the strong pace with Karthik always ahead of me. Could feel myself breathing harder and effort levels increasing, but this was expected. There is always an insecurity feel, on the distance the body would cooperate with these high effort levels. Was surprised to see myself maintaining this super strong pace, which was never planned for. This continued very well and at around the 28th km, Karthik increased his pace and was far ahead. He stopped after completion of his planned 30 kms and the next 12 kms was a solo run. At the 32nd km, Coach Pani & Sudhash agreed to pace me in the car for the next 10.2 kms. This was a super booster to ensure that I would not give up in between and get support with a higher hydration demand.
From the 35th kms, could feel the legs getting over strained. The calves and quads were getting heavy and foot movement required much higher effort levels. My Cadence reduced from 171spm to 168spm. My Stride length reduced from 1.41 meters to around 1.34 meters. With the Car ahead, tried to kept my focus on it and kept pushing myself forward. Could see my pace reducing a bit but anyhow was not much concerned as I knew I was far faster than my original plans. The primary focus was to not give up and start walking. With just 1 more km to go, attempted to increase pace, but moving myself forward itself was a challenge. Was relieved to finish 42.2 kms and ran a couple of meters more to ensure that the Garmin is not accidentally stopped before.
The video capturing the last 1 km, with me struggling with every step. Probably the pain is not visible.
The final 50 meters before finish.
The well-staged environment made this a possibility with a consistent hydration reminder from the start and every 4 to 5 kms till the finish. Had 1 Gel at the start and 5 during the run. Would have consumed 10 * 250ml water bottle through the run. Never maintained this consistency in hydration at any of my Full Marathon events. Also a good learning to follow the disciplined approach in hydration.
At the finish, every part of the feet was fully drained, calves & quads aching & shivering, and the sole of the feet was in the worst status, with pain like stepping on a 100 needles. Feet had never experienced this pace for the mileage.
The finish area as always was meet and greet of loads of
runners and cyclists. Isn’t that one of the reasons to enjoy such challenges?
Summary
Few factors that made this a possibility
- Being
Injury free and keeping good health was a significant factory to not
restrict myself from attempting the best
- A
well-staged environment ensured that I did not loose out any time. Pacing
by Karthik and later by Coach with the well planned hydration support.
- The
net elevation loss during the Initial 7 kms helped significantly
- A
scenic route with minimal elevation and zero traffic helped significantly
- Runners
from PaceMakers and other groups did help me to continue with the
enthusiasm
- Maintained
a good fitness schedule even though running mileage was very low since the
start of lockdown
- Very
low expectation helped reduce anxiety levels and perform optimally
- Over
10 years of consistent training and hence a good muscle memory assisted in
the strong pace
- Maintaining
a strong form through the training runs helped
Statistics for the run
42.23kms @ 3h01m35s, Avg Pace 4m18s/km, Avg Cad 171spm, Avg Std len 1.38meters, Elevation Gain 75meters, Elevation Loss 151meters
Initial 10kms @ 42m49s, Avg Pace 4m17s/km, This was getting into a rhythm and was always running with the concern that my pace was faster than what my feet or body could maintain for the distance
Next 10kms @ 41m52s, Avg Pace 4m11s/km, got into a stronger rhythm and focus was to maintain the strong pace with Karthik
Next 10kms @ 41m51s, Avg Pace 4m11s/km, had to increase effort levels, breathing was a struggle but continued with the push
Next 10kms @ 44m21s, Avg Pace 4m26s/km, could almost feel the possibility of cramps in the Calves, Quads were aching, feet was not moving freely, and continued with the run keeping the finish line in mind
Final 2.23kms @ 10m42s, Avg Pace 4m48s/km, ensuring that body cooperates for the final kms and not giving up. Physically almost nothing was cooperating and mentally kept repeating that the finish line is getting closer and closer. Also had to be careful that I do not stop my Garmin earlier than the completion of the 42.2 kms
