Skechers Performance Chennai Marathon - A Sub 3hrs experience

 

Will cherish this a lot more, as the achievement comes after 2 years and 2 failed attempts.

 

Target was to attempt a Sub 3hrs, but for multiple reasons the confidence levels were minimal. Plan was to maintain around 4m13s/km avg pace by running with our group for the initial 30 to 35 kms and then would probably ease down with fatigue.

 

A complete rest due to the New Year celebrations with extended family, and no workouts for 4 days probably helped. The route was a motor race track of around 3.7kms and run around 11 loops. The initial 10 kms were unusually at ease and was extremely conscious of not tiring myself. Next 10 kms continued to be surprisingly not much challenging. Consciously kept reminding myself to be at ease and survived the 3^rd 10kms.

 

In between the route during the last hour, had a few Half Marathon runners and 10 km runners attempting to keep pace with me but hearing them struggle and pushing themselves would break up my attempts to maintain a smooth rhythm. Somehow kept myself focused and calm.

 

The final test was to be in the last 12.2 kms. Could feel the challenge, but continued strong without driving myself to exhaustion. Quads and Calves were complaining and could almost cramp in the final 7 kms, but kept myself as cheerful as possible. 

Through the final 7 kms, kept asking myself if this is really required and questioned myself multiple times, if going through the pain is really worth it for an amateur runner. Mentally was always repeating to never attempt this again. Continued with the strong pace with the vision of crossing the finish line. And finally just before the finish line, tried best to go stronger in the final 50 meters, and somehow managed to balance myself well till finish.

 

The exhilaration of finishing before 3 hrs is just unexplainable. At the finish line was Karthik & Coach Kothandapani, who were anxious to know the sequence of runners who would cross the finish line. Through each of the loop Coach kept cheering each one of us diligently and Karthik supported the runners with hydration.

 

Pretty sure that being a winner of the event did not excite me as much as finishing before the targeted 3 hrs. The next 4 to cross were the unbelievable Tilak Dutt , Devi Pratap Shetty, Vinuth NP & Shreyas Karnad. Could experience heaven on earth at the Finish line. Each one had a great story to share.

 

Will I attempt a similar target again? Not sure. To make finishing a Sub 3hrs FM distance a reasonably pleasant experience, need to step up my training a lot more, but just not motivated and am low on enthusiasm.

One of my best and very comfortable Barefoot running experiences ever. Hearty thanks to the group of Volunteers who supported me extensively, by offering the filled up water bottle in every lap. This has been the reason to be able to sustain the pace till the finish. Felt highly pampered through this thoughtful gesture from the group of volunteers. Thank you so much for this.

 

Thank you Skechers performance Chennai Marathon for taking up the challenge to get this successfully organized by following all possible protocols and the guidelines and giving us this opportunity. Just pray that each of the volunteer and the runners continue to keep the best of health.

 

Had a great time staying together with PaceMakers group and runners from Bangalore. Bangalore runners outshined the event where 8 out of the top 10 FM finishers were from Bangalore. Similar strong performances from other categories too.

Loads of love to Susan who understands my requirements and keeps pampering me in every possible method. Have to thank Karthik, who has been my training partner for most of my weekend long runs. This would not have been a possibility without those well paced long runs. 

 

Few stats below

Initial 10kms @ 42m09s, Avg Pace 4m13s/km

Next 10kms @ 42m20s, Avg Pace 4m14s/km

Next 10kms @ 41m58s, Avg Pace 4m12s/km

Last 10kms @ 42m43s, Avg Pace 4m16s/km

Final 1.92kms @ 8m08s, Avg Pace 4m14s/km

Total 41.92kms @ 2h57m18s, Avg Pace 4m14s/km, Avg Cad 171spm, Avg Std length 1.40 meters

https://www.strava.com/activities/4557787097 

A video that I captures my physical state post the finish. 

Nokia Oktober Running Fest - NORF 2020

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 35^th 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

1. Being Injury free and keeping good health was a significant factory to not restrict myself from attempting the best
2. 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.
3. The net elevation loss during the Initial 7 kms helped significantly
4. A scenic route with minimal elevation and zero traffic helped significantly
5. Runners from PaceMakers and other groups did help me to continue with the enthusiasm
6. Maintained a good fitness schedule even though running mileage was very low since the start of lockdown
7. Very low expectation helped reduce anxiety levels and perform optimally
8. Over 10 years of consistent training and hence a good muscle memory assisted in the strong pace
9. 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

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.

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