Need for speed

My Mentor: “Do you do any speed workout at all”

Me: (Speed workout – what does she mean???)

Me : “No”

My Mentor: “That’s why you are stuck at the same pace”

Me:

Crying!

MM: 1 km warmup 2×200 Meters 2×400 meters 1×800 meters Speed is full out with 60 second walking in between. This will ignite your fast twitch muscles and make you faster. Every week a new speed session.

Today’s run:

Goal – Run fast and I did!

Prep :

Nothing special

During the run:

All was well till the middle of  the 2nd 400 – I was blown! I struggled with the 800 and then I jogged back home at snail pace.

Post Run

There was this mild nausea, but it passed off soon. Post the run, while climbing down the stairs at home there was a tendon pain near the calf – I was worried about the sudden cramp like searing pain that happened about 6 months ago. But no such thing happened, and in about 10 minutes I was OK.

The energy levels through the day were good. There was a mild pain in the right heel and both knees.

This run gave me a new area to focus on – I’m looking forward to the next Tue for a repeat and probably a little push further.

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THE 1st HALF OF MY LIFE!

Goal : Weekend long run

Preparation:

  • This one took 2 full days of effort – a day of complete rest and a day of moderate strength training. The rest day was tougher – kept the eating super clean.
  • I kept a watch on hydration, ensuring that the electrolyte replenishment was on track during these slack days.
  • On the strength day, ensured that I paid attention to static stretching the hams and calves as per the advice of my FB friends
  • Slept well all week.
  • Substituted last night’s meal for a couple of bananas.

The Run:

  • I was in the right frame of mind from the moment I woke up. There are two issues I’m dealing with currently – one with the left knee and the other with the right ankle which is quite sore and I have the tendency to give in to the temptation of not running by rationalize aggravating the injury. And, I have also noticed that the pain usually is gone in a day, notwithstanding the fact that I run or not. So…
  • I carried along a bottle of OTC ORS mixed in water.
  • A light warm up with dynamic stretched has been my routine.
  • During the 1st part, I kept the pace even ensuring I was breathing well. I settled in to an easy rhythm quickly and the body seemed to be relaxed. All along, the run, I tried to maintain this relaxed pace and did not push the pace, though I felt I could run faster on some stretches.
  • The breath through the run was good, post the 15 k mark though I experienced a little difficulty momentarily.
  • There was a pain in the left knee during the run. The ankle hurt all along.
  • Also, around the 16 k mark I experienced a tingling sensation on my left toes – but it went away in a minute.
  • Towards the end, around the 18 km, the quads felt tight like it would cramp. Mindful that my posture had changed owing to the fatigue, I changed my stride, lifted the chest and relaxed the legs and that sensation passed away.

Post run

  • No stretches as there was an urgent family chore that needed attention.
  • Post run, meal was 2 bananas  –  I was famished!
  • The energy levels were low through the day – guess the 1st time the body has gone this new distance and hence a longer turn around to recuperate.
  • The knee and shins were hurting – ice-pack treatment tomorrow.
  • The ankle was slightly less painful post the run.

Tomorrow, we run again – albeit a slower run just to ensure that the muscles are supple and reaping the benefits of the rhythm that any long duration exercise gives you.

I’m excited!!! This is the 1st half-marathon of my life! I’m on track for the race on 15th of Oct.

fitbit run timing - 15 July '17

I’m grateful to my friends on FB and here who have been guiding me with their experience. I hope to improve in the next few weeks while being safe!

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.