2011 Year End musings (of a runner)

With just a few more hours of 2011 left it is once again time to reflect on the year gone by and and look ahead at the goals for 2012(see here for 2011 goals and here for revised goals for running season 2011-12) . By and large it was another good year of running - I continued to make some fantastic new runner friends in addition to strengthening the bond with existing friends. It was the 3rd consecutive 2000Km+ year and I participated in all the events that I had targeted for the year doing one 10K, three Full Marathons, one Ultra, two half marathons and 63Km+ at Strides of Hope and achieving PB times for a 10K,HM and FM. I stopped the strengthening at Manipal Hospital since February 2011. However, I continued cycling twice a week for cross-training albeit this year all my cycling was on a stationary bicycle in the gymn - I did not cycle outdoors even once in 2011. Since April 2011 I have been training formally using the FIRST based 'Run Less, Run Faster' program. It has certainly given a structure to training for a specific time goal. However, I have realised that the program is very rigorous and in order to meet my goals it is absolutely essential to supplement the '3Plus2' cardio training with strengthening excercises specially for the glutes, hamstrings and core. I started and end the year with the same weight of just under 60Kgs.

2011 Highs

• 
  
  Going below 3:55 for the first time at SCMM 2011 with a time of 3:52:47


• 
  
  Sub 46 minutes 10K at TCS 10K 2011


• 
  
  The FIRST training retreat in Greenville,SC


• 
  
  The runners party to bid farewell to Richie and Honda-San

2011 Disappointments

• 
  
  Falling well short of my goal of 3:40 at Hyderabad marathon 2011


• 
  
  Stressed left glutes,calf and hamstrings hampering the push to improve my FM timings


• 
  
  'Running Buddy' not progressing as per plan


• 
  
  Having to stop after 63Km at Strides of Hope falling well short of the goal of 120Km+ in 24 hours

2012 Goals

• 
  
  A sub 3:45 at SCMM 2012 (looks very challenging as of now)


• 
  
  Boston Qualification at a fall marathon in the East Coast of the US in Sept-Oct


• 
  
  50Km at the Bangalore Ultra

I have not yet decided whether to do the HM or FM at Auroville 2012 - will probably register for the FM and make a call later after the Mumbai marathon. It is quite amazing to see the proliferation of running events around the country with at least one event happening pretty much every month of the year. There has also been considerable increase in media coverage on running in general and marathoning in particular. Including an(absurd) recent article quoting medical research that says that marathoning is bad for the heart and could actually kill. I do intend to research and post more on this topic in the future. Meanwhile, here is a nice counter from Dr. Rajat - an amazing sports doctor and an even more incredible runner!

On the professional marathoning front the world record for a FM got beaten by over 30 seconds in 2011 as the Kenyans continued to dominate. All five world marathoning majors had new course records this year!

As always I hope to start 2012 with a run on Janaury 1 - this year my goal is to do a 21K at target marathon pace ie 5:18 per Km. This is an important run to gauge the chances of acheiving my goal in SCMM 2012. Also I did very little running in the last week of 2011 - just one interval run- so all the more critical to start 2012 well. Here is wishing all my friends a very Healthy, Injury-Free and Safe 2012! May everyone achieve their goals whether in running or otherwise!!

Training Run at Midnight marathon 2011

I had planned to do my penultimate long run before SCMM 2012 at the Midnight marathon 2011 on 11th December. I registered for the half-marathon again just as I have done the last two years.  Rahul and I went to the KTPO parking lot in Whitefield and collected the bibs around 1030am on 10th morning. Preparations were underway for the event with the various banners going up. My goal was to do 32Km in just under 3 hours at an average of 5:37 per Km. This meant doing at least 7 and not more than 8 loops of 4.2Km each.

After a busy morning I rested most of the afternoon. Rahul and I left home 7PM to pick up my Dream A Dream mentee David and his friend Mahesh. This took some time as they were waiting at a bus stop in IRR instead of at the Domlur bus stop on old airport road. After seeing one of the posts on my runs on Facebook, David informed me that he had started running and wanted to run in an event. He readily took the opportunity to run 5Km at the Midnight marathon. His friend Mahesh who had come with him for company  decided on the way to Whitefield that he would also like to run. Fortunately there was an extra 5Km bib available which I was planning to use. At Brookefield we picked up Abhi (my brother's son) and reached the parking area in Whitefield by 745PM. The parking area was huge with volunteers directing vehicles. It was 5 minutes walk from the parking area to the holding area where there were a few food stalls. Also, there was a stage where a band was playing live music and announcements were being made. We took a few pictures here.

Mahesh,David,Myself and Abhi

The 5Km event was flagged off at 830PM. David and Mahesh took off very fast. I ran the first loop of 2.5Km with Abhi who ran a pretty steady pace. I then waited on the course and ran the last 100m of the second loop with Abhi who finished his 1st 5Km in a very creditable under 35 minutes!! David and Mahesh seemed to have run their 5Km very quickly and ended up doing a 3rd loop for a total of 7.5Km in under 30 minutes!! At the end of it they felt they should have run 10Km - I told them they could do that at the TCS 10K in June 2012.

Mahesh, David and myself ate a Dosai each - after which I dropped them and Abhi at Brookefield. I was able to come back and park my car easily at 10PM - just as the 10Km event kicked off. I waited patiently at the turn around point to try and shoot Rahul in action. Though I saw him in each of his loops I was not quick enough to take pictures. There were quite a few other runners standing at the turn around point and it so happened that just before Rahul came by I got distracted by conversation with one or the other runner friend. I did manage to take a photo of the Ethiopian who finished first in men's 10K in about 32 minutes and a few of Rahul when he was quite exhausted at the end of his run. He finished in a very reasonable time of 1:07:46   considering that he had not done even a  training run  since the TCS 10K in June 2011.

The HM and FM was flagged off at midnight - there seemed to be a few hundred runners. We had to do an out and back loop of 4.2Km , that is 2.1Km out and back. The route had several turns - however overall I liked it better than the route of the previous years. The road was wider and the divider was broad enough for the traffic on the other side to have no impact on the runners. Plus the run did not disturb people in a residential area. Except for the turns the route was not tough despite a couple of long, steady gradients. I did 12.6 Km(3 loops) in 1:09 at an average pace of 5:28 per Km. As always in an out and back course of multiple loops one meets familiar runners multiple times which adds to the comraderie and motivation. I was able to pretty much sustain my pace doing the HM(5 loops) in 1:56:28 at an average of 5:30 per Km. However, after that my pace started to drop rapidly as the left glutes and hamstrings started hurting quite a bit.  My stomach also ached on and off. The next 11.2Km took me 69 minutes at an average of 6:10 per Km. Overall I completed 32.3Km in 3:06 - about seven minutes slower than target. The last 3-4 Kms was a real struggle and has me quite worried and disappointed. With this kind of running the target of 3:45 in Mumbai looks quite impossible. Not sure what excuses to make for this. I had been on my feet since 7:30PM well before start of the race and  had not eaten a proper dinner . Also, for the first time in a long while I did a 25Km+ run without eating a couple of bananas ; on top of that I had forgotten to get an energy bar. Several runners did very well - Athreya lapped me a couple of times on his way to a FM in his PB time of 3:06 - the first Indian male to complete. Neera was the first Indian woman to complete the FM  in 3:52.  And Vaishali was the first Indian woman to finish the HM!

Since the midnight run on 11th December I did my last 30Km run in GKVK on 24rth December. Again I had a fairly comfortable run till about 25Km but had to slow down considerably after that struggling to do 35Km in under 3:15. It is clear that I need to take some time off from long distance running and focus on strengthening my glutes and hamstrings.  I definitely intend to do this after SCMM 2012 in Janaury.

5th Bangalore Ultra

As mentioned in my previous post I thoroughly enjoyed the 5th edition of Bangalore Ultra finishing 3rd in the open category in 5:24:17 well behind stalwart runners Athreya and Honda-San. The run went as per plan -I completed the first 25K in 2:24:24 and the second 25K in just under 3 hours. I missed my PB by a couple of minutes - though this is not that relevant as at the Ultra I usually do not push myself and also take longer breaks at the aid stations and chat up with fellow runners. Also, the new route was tougher with several turns and a long stretch that was specially gruelling  and quite brutal with stones and roots strewn across. I was lucky not to hurt myself though I tripped a few times in the 3rd and 4rth loops.

Though several runners did  not like this route I thought it was quite a good change from the route of last few years. It was harder on the legs for sure and a few runners did hurt themselves. But that's all part of the challenge.

We(myself , Ravi,Rajesh and Satish) left Domlur just before 430am and reached ONV by about 535am despite getting lost a bit on Tumkur road. There were quite a few cars parked already and we had a fairly long walk to the start area. By the time I got changed into my shoes, used the restroom and deposited my bag at the baggage counter it was under 10 minutes for the race to start. A1 and A2 were on the podium talking to the runners. As usual met a number of runners from across the country including Tanvir from Delhi and Bhasker Desai from Mumbai. It was great to have Madhu - the 'originator'/'founder' of Bangalore Ultra flag-off the 50Km event. Kudos to Madhu for bringing the Ultra to Bangalore!! The 50Km  run was flagged off at 6am sharp. Right after the first 100m or so the route was different from the past runs. It was quite cold at the start of the race - the sun came out later and it became quite warm.  Sampat and I ran most of the 1st loop together.  As usual it was a 6.25Km out and back loop.  I crossed   Sundar Purush, a 75K runner, completing his 1st loop. Sundar a runner from Chennai lapped me in my 4rth loop on the way to completing his 75K in a an incredible time of 8:23 - amazing time specially for such a tough course. As daylight broke I noticed quite a few familiar 75K and 100K runners  - over 30 runners were running these distances!!

The trail was quite narrow in parts - towards the end of my 1st loop and again in the middle of the 2nd loop I bumped into the slower 12.5K/25K runners. I had to slow down considerably to squeeze my way through.

After about 34Km towards the end of the 3rd loop my left glutes and calf started hurting and my pace started dropping quite a bit. The last lap was quite slow taking almost 1:37 at an average pace of nearly 7.5 minutes per Km.  The cheering announcer and crowds at the turn around point was an encouragement to keep going.

I managed to come 3rd in the 50K open category because many of the better runners(Sid, Bhasker Desai..) did shorter distances.  After the race I hung around with friends  before having a wash and lunch. The food was once again below par. We left ONV around 1PM and reached back home around 230PM after another 'Ultra experience'!! I realised that I was one of the few runners who has run 50K+ distance each of the 5 years. The two others I could think of are Athreya and Jacob - the winner of this year's 100K!!

Quick Update

I had  a good run at the 5th edition of the Bangalore Ultra on 13th November 2011 - completing the 50K in 5:24:17 well within my target time of 5:30 and finishing 3rd in the open category. The new course was very challenging with roots and stones strewn across in sections ;however thoroughly enjoyed the experience as usual. Hope to post details with lots of pictures soon.

After a week's break I resumed my training for SCMM 2012 in January and so far it is going quite well. I am using the FIRST based 'Run Less,run Faster' program with a target goal of 3:45. I plan  to do this weekend's long run at the 5th edition of the Bangalore Midnight Marathon on 11th December 2011.  The Bangallore Ultra, SCMM and Bangalore midnight marathon are 3 events where I have so far maintained a streak , that is, I have participated in every edition of the event so far. I was one of the handful of runners to do the FM at the first edition of the midnight marathon in May 2007. The 2008 edition got postponed to January 2009(due to the Mumbai terrorist attacks ) just a week prior to SCMM 2009. So I did 5Km with my son Rahul that year. Subsequently in 2009 and 2010 editions  I ran fast half-marathons as training for SCMM. This year I plan to run 32Km+ at my target training pace of 5:37 per Km. This year the route is new though it is still a 2.1Km out and back course. I plan to do 8 loops if possible. Hopefully the organisers will take the feedback from last year's organisation into account and ensure that there is no chaos at the Bib/timing chip collection and also that the route is marked accurately!

5th ultra experience beckons!

It has been a  poor  3  weeks running wise. I managed a 35Km  on 22nd Oct and a 30Km on 29th Oct -the only 30Km+ runs since Hyderabad marathon on 28th August.  However my left glutes and left calf were stressed  at the end of both these long runs though I did not run either of them too fast. Therefore I went through(albeit briefly)  the thought process of whether or not to run in this year's Ultra and if so whether to downgrade to below 50Km. I made up mind pretty quickly to take a chance and do 50Km thereby trying to keep the streak of an Ultra run for the 5th consecutive year.

After collecting my bib today and now with less than 36 hours to go before the event I am less nervous than I have been in the past before an event. This is probably because I have decided not to worry about a time target for the race. I anyway have never run the ultra with aggressive time goal - for me the Ultra is a race to enjoy the route and the comraderie and energy of other runners and have a good time.(It is not , in my personal experience, easy to run a very hard race and also have a good time though of course the joy of beating the time target makes up for it at the end!). In the last 4 editions of the event I have run 52Km, 50Km, 50Km and 75Km respectively and have ended up finishing in the top 3 in my age category. In 2008 I completed the 50K in 5:50 and in 2009  I managed it in 5:22:24. Therefore there is some implicit peer pressure towards timing and a podium finish. However, that is not going to be my primary focus. My priority is to enjoy the race,finish strong and ensure the strain in the left glutes and left calf  does not get worse so that I can start training for Mumbai 2012 in right earnest a week after the ultra. Having said that ,if all goes well, I do hope to finish between 5hrs 15 minutes and 5hrs 30minutes. I am intending to do the 1st 25Km in about 2:25 at an average pace of 5:45 minutes per Km and then depending on how I feel at that time take it from there.I am not sure what impact the route change is going to have on the pace. In any case I am looking forward to enjoying another ultra experience!!

It is amazing how the event has grown over the last 5 years. With over 200 runners running 50K+ and an incredible 30+ runners doing  the 75K and 25+ doing 100K  the Bangalore Ultra  is on its way to becoming a true ultra event. Personally I hope within the next 3 years there will more  than 50% 50K+ runners in the event !!

PB at Celebration Mysore HM

I had a near perfect race and while I narrowly missed my goal of going below 1:43 I still achieved a PB of 1:43:33 bettering my previous best  in a half marathon by over two and a half minutes. Ravi Balasubramanya and I pretty much ran the whole race together. And I got the benefit of a running commentary on the localities we ran through  from the local boy. Ravi , who  is a much younger and faster runner than I am, was returning from injury and decided to stick with me. With the finish line visible  a few hundred meters away Ravi found that extra burst of energy and sprinted to  finish 13 seconds before me. Sid ran a very steady race and finished a few seconds ahead while Neera also ran a strong race to finish just after I did. I finished 30th overall out of about 173 timed finishers. See here  for complete results.

The day started very early - 2am to be precise when my alarm went off. Though we had planned on driving down to Mysore the previous afternoon we changed our plans once  we learnt that bibs would be given out on the morning of the race for outstation runners.  I left home at 2:45am and reached Rich's place a little after 3am after picking up Sid on the way.  Rich, Sid, Neera, myself, Raj and Sabesan then left Lavalle road at about 3:20am in Rich's Innova. Enroute I was able to doze a bit. We reached the start point outside the Mysore palace at about 5:45am just before day break. The area was buzzing with runners as well the road seemed to have quite a bit of traffic. We collected our bibs in a few minutes(thanks to Nikhil of RFL for helping us out on this) , got into our running gear and headed for the portable potties across the road. At about 6:30am the timing technologies folks were setting up the timing system at the start point and there was some confusion as to where exactly the runners were supposed to assemble for the start of the race. The cricketer Javgal Srinath and actress Nidhi Subbiah appeared soon after. However, the run did not start as scheduled at 6:45am as the chief guest -  a minister arrived late. The crowd became very restless and started booing. Finally, after a few speeches which we could not hear anyway the race got underway a little over 20 minutes from the scheduled start time.

Ravi and I ran together from the start. In the 1st Km or so it seemed like the sun would come out; however thankfully it did not and it stayed partly cloudy throughout with little humidity.  We went out on Devraj Urs road and continued on Hunsur road  where there were a few gradients. Overall the route was quite scenic specially the  Mysore university area and the trail around Kukkarahalli lake. There was a downward slope leading up to the entry point of the trail which provided momentum to both Ravi and myself. Ravi hit a curb and stumbled across in front of me - fortunately he was able to regain balance as I managed to grab his elbow - else both of us could have got injured and our race might have ended at that point. We turned around at the end of the trail a little past the half-way mark. At this point I was pretty much on target with my garmin showing a little over 49 minutes.  The second half also had a few gradients and my pace strarted to drop a bit. However, I managed to keep the average pace at 4:55 . I could have possibly pushed a bit harder in the last Km - however as both my left glute and calf were hurting a bit I decided not to that. Both of these were sore tilla couple of days after the race. The traffic control was reasonable with the volunteers and cops doing their best to give priority to runners at intersections though there were a few instances when they found it challenging in handling buses. There were not too many Km markers on the route and also the route seemed to have the runners cross the road a few times more than is desirable. Otherwise , overall it was a good experience.

After the run we had a sumptious buffet breakfast at Pai Vihar and started the drive back to Bangalore at about 11am reaching home at 2:30PM. I decided to take a couple of weeks easy and do some light running and also undergo soft tissue therapy before starting on the rigors of the 'Run Less, Run faster' training for Mumbai 2012.

Hyderabad 2011: Disappointing despite a PB

Though I managed a PB time of  3:51:48 beating my previous PB at SCMM 2011 by exactly a minute and  finishing 1st in the senior men's category (all winners  here) I was  disappointed with the race. I had trained for over 10 weeks using the FIRST 'Run Less,Run Faster' program with a target of going sub 3:40 or at least sub 3:45. Except for the last 2 weeks I had some excellent training runs specially the tempo and long runs - though the interval runs were a struggle. I got to the half-way point on target at 1:46 and the 30K at 2:37 as planned. However, after that things went downhill. Both my glutes started to hurt and around the 34K mark I suffered from cramps in both the quads and feet. However, I hung on despite the average pace dipping rapidly specially between 35K and 39K. It was during this stretch in the Hyderabad University that fellow runenr Kumar who had stopped due to cramps passed by in a pickup vehicle and asked if I wanted to get in. Despite the pain that the thought of givving up never crossed my mind.  By the 35K mark I realised that 3:45 was not going to be possible so my focus was to try and do a sub 3:50. However, soon even that slipped away and I had to push hard in the last 2Kms including sprinting  into the stadium to go just below my previous PB time ! See the official split timings here and detailed analysis from my Garmin data here.

I am unable  to figure out why I cramped in both the legs. I had hydrated well before and during the race,  taken adequate rest and was not using a new pair of shoes. Infact the weather was very nice - mostly cloudy and temperature in the low 20s celsius.  Perhaps , the couple of Kgs that I had put on since January made a difference or for the type of  course I ran too fast in the first 30Kms. That is , my legs (and glutes) did not have the strength to handle the pace across 3 flyovers and numerous fairly steady and long gradients. See here for the route description. An additional challenge was strong headwinds at times.  I have not been doing any strengthening since January 2011 when I discontinued the  sessions at the Manipal Hospital Department of Sports and Excercise medicine. The niggle in my left glutes and left calf continued to linger on several weeks after the run - so I need to start strengthening excercises soon. That and sustained interval training is probably key to be able to sustain the desired pace for a longer period of time specially towards the end of the race. As always met with several friends and also my brother Mahesh at the end of the race and took a few pictures. Several friends from Bangalore had podium finishes - Ashok, Neera, Vaishali..and the awards were given away by the governor of AP. I myself missed the opportunity to go upto the podium to receive my plaque as the winner of men's veteran category as I was busy catching up with ex-colleagues Nathan(see picture below), Mathivanan and my brother Mahesh.

Overall, the event was well organised. For most part the traffic was well managed - there were a few small stretches where we had to run with traffic. The Km markers and turns could have been marked better. Also, in a few other places the volunteers were not attentive enough and one had to ask for directions. I also heard that the aid stations did not have the spray which many runners required inorder to get temporary relief from their pain and cramps. Apart from this ofcourse the delay in the bib distribution commencement the previous day was an irritant that should be avoided. Nevetheless, on the positive side it gave an opportunity for runners to hang around longer and mingle and catch up each other and take some pictures - see below. The major put-off for most runners was the 24 minutes delay in the start of the race possibly due to the chief guest arriving late. Nevertheless, the overall race experience was very nice and I am sure Hyderabad Runners will ensure that the event improves year after year.

Being interviewed for 92.7 Big FM

With the 12m in 12m gang

With Nari,Sundar and Kumar

On race morning I left Domalguda at 4:20am by cab and reached the start point at people's plaza in about 15 minutes with ample time to check in my bag, warm up and exchange banter with other runners. The 24 minutes delay in the start of the race made the runners quite restless. When the race did begin I had night-marish start - within a minute or two I felt my timing chip come-off my shoe. This was one of the rare times where I had used only the plastic tag and not a shoelace to tie the chip and I seem to have done a shoddy job with the tag(a lesson learnt ofcourse!). As soon as I realised this I stopped and turned around to walk back a few steps and pickup the chip causing a minor panic amongst the runners directly behind me including Neera. I put the chip in my pocket and ran a short distance mulling over what had happened and what I should do next. Fortunately, I got the idea of stopping on the side and tying the tag via a shoelace which I did. Around that time I started to run with Sundar from Chennai Runners. We ran together for about a Km or so after which he took off and finished in an amazing timing of 3:33:04. After that I ran most of the race by myself.  At around the 14 Km mark after the Khairatabad flyover in the gradients of Banjara Hills I saw Nitin waiting for Neera to come by. Upto about the half-way mark I was just behind Siddhartha Menon - at this point I was doing quite well- hitting the mark within my target time of 1:47.  But soon after he too took off or rather I dropped off as he seems to have run a steady pace to complete in 3:35:55. Though Rajesh Vetcha went by in a crew vehicle shouting that the gradients were all but over that was not all true. I found that even the stretch inside the university, though very green, was not flat. And as mentioned in the first paragraph above the last 7-8 Kms was quite a struggle. After crossing the finish line I took the help of Mahesh and collected my bag - this was my first experience of a point to point race and a baggage bus in India and it worked without a hitch. And then met with fellow runners and other friends.

Finishing..at last

With ex-colleague and good friend SV Nathan

With Mahesh

Less than 12 hours to the Mysore Half Marathon

After vacillating quite a bit I went ahead and registered for the HM in Mysore  couple of weeks ago.  I would be leaving for Mysore in a few hours along with Rich, Neera, Sid and a couple of other runners. The evening/night before a race is always a restless one for most runners and certainly so for me. This one is even more so as I know that I should probably not be running this race(My coach and mentor  Bill Pierce is quite categorical about it). I have not been unable to train much since the Hyderabad marathon on 28th August. Work schedule has been hectic and also I have not fully recovered from the niggle in my left glutes and calf which I picked up a couple of weeks before that event. So logically I should take some more rest and focus on the training for my next marathon event. However, I did not want to miss the opportunity to run a runner friendly (with RFL handling the organisation) HM event in the vicinity. Moreover, I have not run a daytime HM event since May 2005.  My goal is   to use this race to get over the disappointment of not meeting my target at Hyderabad and also restart my training   using the Run Less,Run Faster program from FIRST  for SCMM 2012 which is 15 weeks away.

The  1st target is to beat my HM PB of 1:46:03 from Midnight marathon in December 2009 and if all goes well to go below 1:43. This will depend on how the 1st half goes . If I can manage the 1st half in about 49 minutes at an average pace of 4:52/Km without  much stress to my left glute and calf then I will try and do the second half in under 54 minutes. Else I will take the second half easy. Either way am looking forward to the race - the route looks pretty interesting  with the start and finish being at the famous Mysore Palace and about 4 Kms of soft path around a lake and also going through Mysore University. Hopefully there will be efficient traffic control and weather wont be too bad - both critical factors for a race starting at 6:45am. This is the first time I have seen the video of the route put up on the website for an event in India.

Hyderabad Marathon 2011..a quick update

A restless and tense Saturday including a mostly sleepless night, mightmarish race start(with my timing chip falling off the shoe within secords of starting), a great 1st Half (21.1K in 1:47) and a terrible 2nd Half taking close to 2:05! I am quite disappointed to have missed my original target of a sub 3:40 by over 10 minutes - that's what I had trained for the last 12 weeks- nevertheless the sub 3:52 finish (official timings awaited) is my Personal Best and gave me the 1st place in the Men's veteran category.

Overall the race was as well organised as I had expected it to be though I found the course much tougher than I had anticipated . The main lesson for me is  that I need to work hard on strengethening specially my gluts.  More details in the next post hopefully by the end of the week.

Countdown to Hyderabad Marathon 2011

The Hyderabad Marathon which will be my first Full Marathon of the season (the last one was at Auroville in February) is less than a week away - in fact by this time next week it will be over. And I will know whether the hard work and training of the past 11 weeks enabled me to achieve my goal of beating my previous PB of 3:52:48 achieved  at SCMM 2011 in January by over 10 minutes. Right now it looks extremely challenging - A couple of my recent long runs were below par, my usual left calf niggle seems to have resurfaced and  a light cold and sore throat has  set in over the weekend. Moreover I realise that the flyovers and gradients on the run route are going to pose quite a challenge !

Whatever the outcome I know that I have trained very hard for the race. While I have generally been following a training regimen of 3 days of running and 2 days of cycling this is the first time that I have trained specifically using the 'Run Less, Run Faster'  training program from FIRST. Though the weekly mileage using this training program has never exceeded 55Km the training has been very intense and specific. With each of the 3 training runs each week , that is, the interval run, the tempo run and the long run having quite stringent time goals. I have usually struggled in my interval runs  to meet the pace goals - the interval training has varied from 10 x 400m to 3 x 1600m with intervals of 800m,1000m and 1200m in-between. On the other hand the tempo runs varying between 5KM for the short tempo to 16Km at marathon pace were very comfortable. And so were most of the long runs varying from 21Km to 36Km. I have never done as many consecutive weeks of 21K+ runs before.

I did have two below par long runs during this period; the 1st one was on 7th August where I ran a 30K  in 2:39 at an average pace of 5:16 versus my goal of 32K in 2:46 at an average pace of 5:14 per Km.  The last 5Kms of this run was quite a struggle and I decided to stop at 30Km rather than completing the planned distance. I was probably both mentally and physically tired due to stress at work and also lack of sleep the previous night. Plus it was the 3rd consecutive day of excercise and I seemed to have had a mild stomach upset. The 2nd one on 14th August was in the hilly terrain of Yercaud. I did not find a good run route and managed a 16Km in 1:31 instead of the target of 21Km in 1:46 . In both these runs my left calf hurt towards the end and these dented my confidence a bit - however a good 20K/1:41 run yesterday has had a positive effect. Whatever the outcome next Sunday I am quite satisfied with the progress I have made using the FIRST training program and hope to make further improvements over the next 12 months or so based on valuable detailed  feedback from Bill Pierce, Scott Murr and Ray Moss - the authors of the book 'Run Less, Run Faster'.  As all experienced marathon runners know there are several factors that all need to come together on race day and many of these are beyond the runners' control.

My strategy next Sunday will be to try and reach  the half way mark as close to  1:45 as possible and sustain the pace to get to the 35K mark in around 3 hours. I have very pleasant memories of the 2008 edition of the Hyderabad marathon which was the 1st one in my journey of running 12 marathons in 12 months. I am once again  looking forward to a great running experience , meeting fellow runners from around the country and having a fun weekend!!

Revised goals for 2011-12 season

Building on the momentum of a great 10K run on 5th June I was able to do 30K the following Sunday (12th June) at a much faster than targeted pace. My goal was to run 29K in about 2:45. My running rhythm was excellent that morning and I ended up running 30.1Km in 2:39 at an average pace of 5:19. Based on these two runs and subsequent tempo and long runs at better than target pace for 3:45 marathon finish I revisited the FIRST key workout tables (more about this program in my next post) and decided to set myself a more aggressive goals for the 2011-12 running season compared to what I had set in December 2010.

• A sub 3:40 finish at the season's 1st marathon - either Hyderabad marathon on 28th August or  sub 3:35 finish at a fall marathon in the US
• A sub 4:00 at the Colombo marathon on 2nd October
• 50Km or 75Km at the 5th edition of the BangaloreUltra
• A sub 1:45 Half Marathon at the Midnight Half marathon
• A sub 3:45 at SCMM 2012