Getting back into the groove albeit slowly

There is no update on TMM 2021 after the announcement that it is scheduled for 30th May - whether there will be a physical event for limited number amateur runners and if so the criteria for the same is not known. Taking the rescheduling of TMM 2021  from Feb end to May end as a godsend I am focused on gradually getting into shape to run a marathon. 

Glad to be making decent progress towards that with consistent running  and cycling mileage of about 40-50Km each  and 3 strength training sessions per week with personal trainer Sfor the last 8-10 weeks. Am now able to clock few sub 6m Kms specially in the shorter week day runs. Hopefully in the next few weeks I can take it to below 5:45/Km pace  - I do not intend to push beyond that for now. The right ankle seems to be holding up OK though there is still occassional  discomfort and swelling.  The weight while continuing to yo-yo is slowly moving downwards. Hope to continue on this trajectory over the next 8 weeks with 3 more 30K+ runs before TMM -  in the March end, 3rd week of April and mid May timeframes.  

 

Iconic TMM is scheduled for 30th May, 2021

 The Tata Mumbai Marathon (formerly Standard Chartered Mumbai Marathon) , by far the largest road race in India, has been held on the 3rd sunday of January since 2005(the 1st edition in 2004  was held in February). Of course races around the world have got disrupted in the last 12m and so has TMM. The 2021 edition , that should have taken place on 17th January, has now been scheduled for the 30th of May as per the press release of the organsiers Procam International made on 9th Feb 2021. While the Mumbai weather is likely to be warm and humid at the end of May personally this gives me more time to train and try and run a decent marathon. It is not yet clear how many amateur runners , if at all, will be allowed to run in Mumbai itself. Whether in Mumbai or virtually in Bangalore I am looking forward to the event.  And breaking my haitus of running a marathon. Since 2005 this is the first time there will be a gap of 16m between two marathons!

On the training front the preneal tendonitis seems to be easing off with perceptebly less swelling and pain around the ankle area during the run. I am now able to pick up the pace in shorter runs managing a couple of 60m 10Ks in January. The 33K run in January also went better than the one in December. The goal is to sustain a weekly running and cycling mileage of 40-50K for the next 3m with at least one run of 32K+ and a cycle ride of 2.5hrs every month. The pace of the long runs is still at least 1m/Km slower than my usual pace. For now I am not looking at increasing this pace. Want to run the FM in May, take it easy in June and then maybe work towards increasing intensity assuming the ankle injury does not recur and one stays otherwise injury free! 

Another forgettable year !

From the time  I took to long distance running in the early 2000s,  the year  2019 (  and the 2019-2020 season) was by far the worst year running wise except for 2003-04 when I had knee issues after completing my first Full marathon. After the nadir of  2019 one thought things could only better from there.  As it turned out 2021 was a complete disaster.  I hit a personal low in terms of  running mileage clocked  (approximately 1200), no of cardio workout days(185) , no. of runs over 25Km(just one apart from TMM 2020) , period of no exercise(6 weeks from mid March to early May) and duration without runniong (10 weeks from mid March to early June). And a record weight gain of 4Kgs to top it. 

Of course, 2020 was a terrible, forgettable year globally affecting millions of people through displacement, job losses, sickness and death of dear and near ones. In those terms I have certainly been among the privileged and must count my blessings - no one except R has lost his job among my family and friends and except for the  change in lifestle due to WFH, lack of travel and socialising the pandemic has'nt adversely impacted most people I know pesonally. Outside of running 2020 has actually been good for me - R's wedding in Feb followed by a wonderful holiday in Gujarat were the highs before the pandemic struck in India. Working full time for Mentor Together enabled me to fullfill my goal of working at a NGO and provided an enriching and satisfying albeit very hectic experience. 

Getting back to the running  - the perenneal tendonitis that hit me in November 2019 (due to which I had the 2nd DNS of my running career by skipping the Spice Coast marathon) continued to trouble me throughout 2020. The 6 weeks following TMM in Janaury were anyway lowkey in terms of running due to the wedding and the holiday. As I started picking up the training in the last week of Feb the swelling and pain around the right ankle grew. Physio sessions at IMSMTC (which in my personal opinion were useless and ineffective) got disrupted by the lockdown. Post the easing of the same I consulted Dr. P at Sparsh. When the paid and swelling did not reduce despite the hip and ankle mobilisation/strengthening exercises I consulted Dr HK of Ossicare. Based on the MRI that revealed fluid accumulation around the pereneal tendon he prescribed some medication and ultrasound physiotherapy and complete rest from running or any impactful exercise for 3 weeks. Though the pain and swelling subsided by about 60/70% it did not go away. The Dr suggested surgery as an option. However I decided to give it time instead. After the break in the second half of September I restarted running with much lower intensity : distances shorter than 10K at 30% slower than usual pace. Over a 8 weeks period I gradually increased the distance while keeping the pace between 6:20 and 7 per Km(compared to 5:20 and 6 before this injury). Was delighted to end the year with a 30K/3:30 hr run though the last 5 Kms was quite a struggle. 

With no phyiscal running events being held post Feb and several weeks of lockdown imposed restrictions, 2020 was not a bad year to recuperate from injury.  With the continued uncertainty of the dates and format of physical races in 2021, the focus is to build on the current momentum to run a sub 5:15 FM in TMM 2021 (tentatively scheduled for late Feb)- which is probably likely to be a virtual race.  The other goals for the year, at this point in time, are to build strength, reduce weight below 56Kgs and run a sub 4hr marathon in the Oct/Nov time frame. 

 

Struggle to get fit for TMM 2021

After consulting Dr P - head of sport ortho at Sparsh hospital on 13th May restarted cycling with a 50m/12K  ride on 15th May. After couple of weeks of ankle and hip mobilisation excercises restarted running on 3rd June after a long break of 10 weeks - the previous run was on 17th March.  Starting with a 32 min /4Km run  scaled up to 17Km over 4 weeks. While cycling even up to 30Kms did not stress the ankle much the running has been a real struggle. Though running slow (usually between 6 and 6:30/km pace) and despite weeks of ankle and hip related exercises the ankle hurt specially when running beyond 8-10Kms. It also seemed to swell quite a bit.

Desperate to try and address this I started focusing on improving cadence from about 159 strides/min to at least 166 strides using a metronome beat.  Along with this I also tried to  focus on the gait. However, it did not help at all. I felt I was not lifting my legs properly and was tending to shuffle at times.The cadence was also stuck mostly around 162 or so. It is as if I had forgotten the basics of running after doing it consistently for 20 years.  After a virtual strengthening and stretching session  with S the ankle feels better only to feel as bad during and post a run however short and slow it maybe. In order to minimise the variables I switched out of being a vegan to normal vegetarianism. Physically it has not yet made any difference though mentally I feel worse. 

To make matters worse dengue forced me to lay off from all exercise for  2 weeks + in the second half of September. On resuming running from 28th September the ankle discomfort  and swelling manifested itself even in a 3Km/21m run. With TMM 2021  just 3.5 m away it is going to be a real challenge to get fit enough to run the marathon virtually to keep my streak going. At this point in time running a full marathon distance looks dauntingly impossible. The only 20K+ since TMM was in March and have struggled through only one run greater than 15Km since then. 

Based on the advise of Dr P of Sparsh I plan to consult the sports ortho Dr H this week and see if any further investigation is needed to determine the cause of the ankle swelling. Though Dr P feels confident about his diagnsosis of Peroneal tendonitis, he suggested further consultation and investigation to rule out anything else before scaling up the training for the marathon in January.Whatever the outcome , I am determined to run/walk the distance come what may. 

Longest layoff from running

I had to stay off from running for a few months , due to problem in my knees, after completing my first full marathon in Jan 2003. Since completing a half marathon in the first edition of Mumbai marathon in February 2004 I have been fortunate to be able to run pretty much continuously for 16 years till February 2020. Of course, its not that I did not have my share of periodic breaks due to  injuries. But usually the down time has not been for more than few weeks at a time and has of late been more to take a break between two seasons. Never have I had to layoff running for 3 months - my last run was on 16th March 2020. And as of now I am not sure when I will be able to resume. Hopefully it will be soon after I meet a physio in the next week or two.  Being completely off any form of excercise for so long is a real bummer specially when one has more time available. The continuing dull pain in and around the right ankle, pain in both quads and right glutes after sitting in one place for more than 30-45m is worrying to say the least. Not being able to consult anyone about it due to the Covid19 lockdown is very frustrating. It is causing a tremendous psychological and mental stress and driving me insane . And on top of it despite trying to maintain a fairly controlled diet the weight has gone out of control. It has steadily gone up to touch 58Kg now and I can clearly sense the increased fat around my waist . The weight is as high as it has ever been in the last 10 years or so. Need to ensure that it does exceed 60Kgs at any cost. Else it will be a huge challenge to bring it back down to the optimum of around 55Kg. 

Need to be optimistic that this too will pass and I will get over the current injury woes in time to be able to run the Mumbai marathon in January 2021. 

Grounded Covid19 or not...

This is not about Covid19 that has grounded over half this planet's population in their homes and brought the global economy to a staggering halt. In fact one blessing of the current situation could have been to be able to go outside early morning and run or cycle in the empty roads and enjoy the fresh air(though a voilation of the quarantine rules , it could not really have harmed anyone or me to be outdoors alone between 5:45 and 6:45am in rural Bangalore). Unfortunately, even before the national lockdown I had to stop  running due to pain in the right ankle and swelling around it. A slow 8Km(47min) in the weed strewn 'track' of Malhar on 17th March was my last run. I also cut down on the strengthening and stretching regimen to a bare minimum sustenance level- to those those did not impact the ankle or calf.  Subsequently, due to the persistence of intermittent ankle pain, I stopped ALL excercise from April 1. The hope is that 10-15 days of complete rest will help overcome the issue. This has added to the challenges of staying sane and managing weight while being home bound 24 x 7.

The irony is that I stopped all cardio excercises barely ten days after putting down some tentative goals for the 2020-21 season. Depending on how the suppression of the virus proceeds over the next few weeks many of these events are likely to be rescheduled or cancelled. So this is probably not a bad season to focus on first recovering from the current ankle issue  and then building strength from glutes upwards (all the way till the upper shoulder). In any case as of now all bets are off for participating in events this season.  The plan now is to get a MRI done as soon as normalcy returns and then go from there. If the injury does get managed by the August/September timeframe then one can look at targeting a reasonable FM finish  at TMM in  January 2021 and then race for a sub 3:47 in Delhi in February 2021. Dream on!!!

Goals for 2020-21 season

Plagued by injuries the last few years, the long term running goals have been sliding out further and further into the future. The last several years I have been starting the season with a break from long distance running and focus on strengthening and rehabilitation. This year also the plan is similar - to consult a physio to address the long festering issues of stress in the quads, numbness in the left sole and inflammation in the right ankle(bothering me since November 2019). The goal was to just maintain base fitness with slow runs not exceeding 21Km and no interval or tempo runs and a weekly mileage of 35-40Km.  Started sessions with with Aashish Kusswaha of IMSMTC in Nagarbhavi from 29th Feb. Unfortunately, post that there has been further setback with increased inflammation of the right ankle as well a catch in the lower back resulting in complete rest from all execrcise for some time.

Hoping that I recover from the injuries by April end or so,  following is a very tentative plan for this running season. 

2nd August 2020  - Airtel Hyderabad marathon

9th August 2020  - Bangalore 10K challenge

October 2020 - HM at Bangalore marathon or Airtel Delhi half marathon

17th Januar 2021 - Tata Mumbai marathon

February 2021  - IDBI Delhi marathon

3 FMs for the year is probably way too ambitious given how the past few years have been. The 10th edition of Hyderabad marathon is tempting as I have very fond memories of it and it has been a while. I am targeting to  race hard and try and BQ at the IDBI Delhi marathon in Feb 2021.  Have slotted the Airtel Delhi Half in October yet again to get familiar with the course. If I decide (again) not to travel all the way to Delhi  then the HM  at the Bangalore marathon is an alternate option.

Apart from injury free running another important factor is to  zoom in on a new pair of running shoes as the new Brooks Ghost 10 seems too heavy and does not seem to be working for me. And last but not least, all going well,  will work towards reduction of the extra weight of 2.5/3 Kgs to get closer to optimal performance weight of 55Kgs by June end.  

The Mumbai streak continues....

The annual visit to Mumbai to run the marathon on the 3rd Sunday of Jan was a good change from the hectic activities related to the wedding that was the focus of all energies since Dec 2019. The race itself was nothing to write home about. After the ankle injury in early November ,which further jeopardised my faltering training,I had reconciled myself to running TMM without any timing goal and just completing it in reasonable shape. With a per km pace mostly between 6:15 and 6:30 I completed my 15th consecutive FM in Mumbai in 4:33 - running the last 4 Kms quite strong. In hindsight, could have pushed a bit betwen 15 and 25Km  for a sub 4:30 finish.  However, glad to have made it to the start line despite injuries and happy to have finished in a reasonable shape.

As in 2019, again I drove to the airport on 18th Jan morning picking up Chandru and Pankaj enroute.  

As usual bumped into several runners at Bangalore airport as well as on the flight. After collecting the bib and taking photos with a few runners at the very crowded expo a bunch of us headed to Rajwada Thal for a Rajasthani thali lunch. (My 2nd consecutive year of lunching here).

After meeting a friend and her husband at Smokehouse Deli near by I reached Hotel Fortune around 7PM.  Met with another bunch of runners over (vegan pizza) dinner at Bezos in Colaba.

Slept from about 10PM to 3:30am Though the room was a bit small the hotel overall was better than New Bengal where we stayed in 2019. Bunch of us left the hotel for Azad maidan at about 4:35am.

This year I did not carry a bag with me for check-in at the baggage counter - probably for the first time ever in Mumbai. Usually I wear a windsheeter or full sleeve shirt which I keep in the check-in bag along with my phone and sandals to change into after the race.  I decided to run with the phone - again a first ever for Mumbai. After quick pictures with D and Monappa and Nitin(outside the TCS tent) I headed to the start line via the holding area around 5:10am.

With no specific race strategy in mind (except to get to half way point in about 2:10 or so) I started at a slow pace with the intention of running with Pankaj and Prateek. Ended up staying just ahead of them till about the sea link after which they slowed down further. So we never met on the course.  Ran with  Chandra Kumar for sometime betwen Km 8 and 14 till I decided to stop at a Sulabh to take a leak. Had Rishi and Amrita for company for a bit on the sea link. Post that I pretty much ran alone.

The first half at 2:18 was about 10 minutes slower than planned . This meant I had more energy for the second half which was 3 minutes faster. Felt reasonably comfortable while going over the Peddar road flyover and the return stretch on Marine drive despite the increasing temperature. Overall the weather was quite ok with moderate temperature and below par humidity level.

Happy to have completed  the racewithout stretching myself too much. The post race refereshment was quite pathetic. After a quick shower at the hotel and lunch at Pancharatna near by headed to the airport early.

It was close to 10PM by the time I got home after dropping Pankaj at UB city - fortunate enough to have made a successful trip for the seventeeth year in a row!!

Forgettable year of injuries and missed goals

With consistent training post a decent50K(+10K) run at the Malanad ultra in Oct 2018 I was hoping to end the 18-19 season and start the 2019 calendar year with a BQ at TMM 2019.  It was very disappointing to miss it by about 3 minutes despite being on target in the first half of the race. That set the trend for the 19-20 season and 2019 calendar year. 

Event                                          Goal                 Actual

TMM 2019                                   3:48                  3:50:47

Bengaluru 10K Challenge            0:48                   49:45

Mysuru celebration HM               1:48                  1:50:46

Spice Coast Marathon                   3:47                  DNS

The niggle with the left quads and left sole has been bothersome throughout the year. At times the right quads also hurt specially while running up gradients.  However, it was not bad enough for me to stop training. However, the peroneal tendonitis in the right ankle changed that forcing me to take a break of 3 weeks+ from running and cycling. As it is I was struggling with my endurance runs for TMM 2020 though the intervals went well and tempo runs were mostly ok.  So, yet again, like the year 2018, I plan to run TMM , which is just over 3 weeks away, with no real time target . It would be an achievement to complete in sub 4; Sub 4:30 will still be satisfying. Depending on how the left sole, the quads and the right ankle I may be happy just crossing the finish line for the 15th year in a row!! Will need to focus once again on strengthening and rehabilitation post TMM and only then plan for the 2020-21 season. 

  

Run, walk or crawl at TMM 2020?

TMM 2020, my annual must do FM ,is just about 7 weeks away and I have been off running or any form of excercise since abandoning my last run on 10th November. This is turning out to be the worst ever running season causing severe angst and  depression to even a seasoned runner who has been constantly in and out of injuries for the last decade. Have been pretty much taking rest from excercise after deciding to not run the Spice Coast Marathon in Cochin on 1st Dec - the third DNS of my career. While the ankle is much better it does not seem to be have healed fully as it is still hurting  around the bone on and off. Prolonged the break from 2 to 3 weeks and now in a dilemma whether to prolong one more week or try out a short easy run in the next day or two. Either way I will, at best, have time to do no more than two 25Km+ runs so maybe better to give it one more rest. Will probably take a call early in the coming week.  I am now mentally reconciled to the fact that, barring a miracle, this will likely be my slowest ever FM at Mumbai. Whether I should set any timing goal will depend on  how it goes once I resume running. Nevertheless,  I am determined to run, walk or crawl to complete the race within the stipulated 6.5 hrs time to keep my streak at Mumbai alive and also to complete at least one FM event for the 2019-20 season. 

Forced break..another washed out season

After struggling to a below par 3:14/33K in the most critical training run, on 3rd November, for Spice Coast Marathon I was anyway on the verge of backing out from the event. I did not see a point in incurring travel and stay costs to either run a 4h+ FM or run just a HM. However, postponed the decision till after the next two long runs , that is, 25K on 10th November and 32K on 17th November.

When I stopped after just 3K of the 25K run due to niggle in the left quads, pain in the right ankle and super negative thoughts in the mind it was game over for the Cochin event. The mind started looking for reasons to justify the struggles with long runs including the switch to vegan diet.   The last straw was when Dr. Basavaraj, an ortho at BGS hospital, whom I consulted due to increased pain, tenderness and swelling in the right ankle, diagnosed it as peroneal tendonitis and advised rest from any physical activity of the lower limbs for 3-4 weeks! In a way it was a blessing in disguise as my long training runs were among the worst ever and I would have probably struggled to do a sub 4 hr marathon even on a flat surface. This would have further hurt my confidence in my ability to do a sub 3:47 ever again.  However, now targeting a time goal for even the Mumbai marathon on 19th January 2020 looks futile. As I will be left with just 5 weeks of training assuming I can restart running from 1st Dec. This means the 2019-20 is another washed out season - the 4rth one in last 5 years.

Well such is a runners life : injuries popping up at the most unexpected of times and derailing plans for the season. Given how the last few seasons have gone  I need to seriously introspect as to whether I should:

A) give up on timing goals for FMs and just run for completion and maybe switch to slow ultras(albeit flat, road runs)  OR g

B)  stop running marathons/ultra marathons and stay with easy runs of shorter distances

While I very well know B) is sufficient from a health and fitness perspective andis probably the logical thing to do it is unlikely the heart will allow me to stop making attempts at FM timing goals for a few more years!!