Morning Run: 30th May ’17

TEMPO RUN: A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness. (runnersworld.com)

4:30 am! There was no resistance today. The need to fit in a run before a proposed meeting at 5:30 am was enough to get the wheels rolling.
Spent 5 mins loosening and then started easy. The path to the main road has a small gradient but what makes it interesting is there is no asphalt instead there are stones unevenly rolled in which requires careful maneuvering especially as you are getting started – a 300 meter stretch.
Once I hit the main road, I continued upping the pace till I was running at 8:45 min/mile, fast by my current fitness standard, and I went on till the 1.5 mile mark at this pace before stopping for a few seconds, a couple of quick deep breaths, before turning back. On the way back it was an easier pace around 10:15. The run covered 3:08 miles in 31.14 minutes.
It was a good run!!!

fitbit run timing - 30 May '17

Fitbit timings – 30th May ’17

The right calf muscle was showing signs of strain, especially on the way back when the pace was slower, and on the left knee inner joint there was a new friend. The technique definitely needs work and the running drills have to be incorporated in the training. The point at which these drills need to performed is what I’m seeking clarity on – whether it needs to be a daily pre/post run activity of a couple of times each week as a scheduled activity. As with swimming, I’m convinced that it needs to be part of the daily routine before you start the main workout and for now that is how I’m going to use it.

On the overall plan here is where I stand:

Training progress - 30 May'17

Week 1: Day 6 is complete.

Strength training session

The importance of strength is repeated in every resources that I’ve been through. Looking at the routines here (also listed in the previous post), and combining it with some yoga moves, I created this routine:

  • Push ups
  • Sit ups
  • Squats (Indian)
  • Plank
  • Leg raises

Combined with spot jogging and high knee, I was able to get through 3 sessions in the past five of days. On an average each session was approximately 20 minutes long and Fitbit reported that I burned around 200 calories in this time.  The idea was to raise the heart rate using cardio moves, spot jogging and marching, followed by a strength exercise like push-up.

The back is a little sore at the moment but this should be owing to the strain of the effort and it will pass too.

Eating has been controlled with barely any junk (except rusk) that I’m sticking to.

 

Running plan

I’ve have chosen to use the this plan to run my 1st half-marathon. Today was the 1st day of the plan and started here

training - start

Tried to keep the pace easy for the 1st half – 11:00 min/mile and a little faster in the 2nd half around 9:00 min/mile. The calf started acting up in the 2nd half with the tendon pain recurring. A cold pack post run didn’t do much to relive the pain. Getting a doctor’s appointment at the earliest is important now.
The post run stretching is also something that is missing in the routine. For the strength training, I’m looking at kits online. It also means that before buying the kit, I need to understand the strength training routine needed for running.

The routines I’m currently evaluating are:

The idea is to pick a sustainable initially easier routine and then look at advanced routines thereby avoid injury and fatigue.

The strength training kit, I’m looking to order is this.

The running plan

While I have seen a few online and not had the time to ask the experts, I will start with this 16 week plan.  The other plan I looked at was this, by Hal Higdon. The former was a more easier one to use. The only flaw I see with the 1st routine is there are no additional training recommendations like strength (runner’s swear by it) and other cross training exercises. I will tweak this plan as I go and create something which is far more practical while continuing to provide the ease of use.

 

 

Keeping up the momentum

On the back of the 2nd successful 10K outing and in line with my goal to run the 2018 edition of the Standard Chartered Mumbai Marathon(SCMM), I’ve created a plan to run in one to three events every month. For June and July these are the events that I’ve spotted and have committed to participate in:

Event : Ananda Yana – The Journey of Joy 2017
Time : Sun, 4 Jun 2017 6:00AM – 10:00AM
Location: Sneha Care Home – Sarjapur Road , East Bangalore

Event : THE 5K WHITEFIELD RUN
Time : Sun, 11 Jun 2017, 7:00 AM
Location: Inorbit Mall, No. 75,8th Road, EPIP Area, Whitefield KIADB Export Promotion Industrial Area, Whitefield Bengaluru, Karnataka 560066

Event : ‘Beat The Heat’ Whitefield Timed Run
Time : Sun, 25 Jun 2017, 7:00 AM
Location: Decathlon Whitefield, Bengaluru
Event : 3rd Sunday Womens Run – For both Men & Women Share
Time : 16-Jul-2017
Location: Decathlon Sarjapur, Bengaluru

In August, this is one event that I would like to run in based on how I recover from the June and July races.
Event : 3rd Sunday Womens Run – For both Men & Women Share
Time : 20-Aug-2017
Location: Decathlon Sarjapur, Bengaluru

The intention is clearly identify goals for each race and achieve them without over training and avoiding injuries. With proper training and nutrition plan for these events leading up to SCMM, the SCMM run itself should be relatively easier. The longest distance I’ve run till date is also 10K which will also need to be gradually increased to get acquainted with the 21K distance for the half-marathon event that I intend to participate in SCMM.

The training plan and nutrition plan creation is still in progress. I intend to connect with professionals to get these in order. In case I’m unable to get these resources on time, I will then scour the net and will have to create a custom plan which anyway is the 1st stop to create a draft plan.

 

My 2nd 10K

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TCS World 10K 2017, this was the 2nd 10K after my debut in the same event last year. I clocked 1:04:41 this time. Overall, it was very satisfying to have trained, albeit very moderately owing to a calf strain, and to have completed the event.

Tried some changes with the diet too by changing the carb intake till a few days before the event. Since carbs are expected to fuel the run, I stuck to rice for 3 days prior to the event and supplemented potatoes for the extra carbs. It did not make a lot of apparent difference though during the race, but the post race recovery was quick, not sure if it was the carbs. Another change was vitamin D3 supplement. I was diagnosed with low vitamin D3 about a decade ago and prescribed Vitamin D3 oral supplements with instructions to be in the sun for 30 minutes everyday. This time during the training run, I repeatedly had calf strains. Reading online to understand the issue, it seemed to be like a case of Achilles tendinitis. Any additional strain like an uphill run would result in acute pain for about 2 days. The doctor advised me to go through the course of the oral supplement which I’d resisted all along.

The training sessions, while preparing for the race, were interesting as I stuck to my 5 km goal for every run. While the recovery in the practice runs after the 5 km was never an issue, the actual 10K race gave me sore knees and muscles – its a couple of days since the event.

The race was different this time, as I focused on breathing well throughout the race and not worrying too much about keeping my heart rate in check. As advised by most runners, the two stage view of the race helped – the 1st stage being till the race midpoint. Stage 1 pace was evenly paced around 10:15 min/mile (per my Fitbit surge). While the fatigue started to creep up, this still was ok considering that this was the practice run distance. The 2nd stage was labored especially after the 7 km mark and I stopped at least twice. The pace was also slightly faster (9:03 min/mile) in the 2nd stage as the push was to go sub-60.

The tendon and the calf area were mostly cool and only towards the fag end did the pain come back. I’d popped a analgesic the day before as there was soreness in the calf area from the previous practice run from two days ago. Also I used a different shoe as opposed to my regular trainers. I used the Lunar Glide for this run and the added heel support worked in my favor.

For now I’m just sticking to some hand exercise and stretches to avoid injury.  Some changes I will start to make when I restart the training on Thursday:

  • Speed sessions
  • Long runs over the weekends – at the bare minimum 10 km.
  • Weight training for running
  • Running drills
  • Dynamic stretches.

Also, I’ve in my cross hair the next 10K which is a couple of months from now.