tag:blogger.com,1999:blog-16441633828676398792024-03-23T21:04:27.661+05:30SukhiRunningMarathon runner, fitness enthusiast! This blog is to share my experiences, training methods and any fresh insights due to the research I do. I am sure any runner will find some piece of wisdom here.sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-1644163382867639879.post-87676243519039771992020-12-05T12:41:00.000+05:302020-12-05T12:41:05.029+05:30Time-trials for marathons<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">There are times in your
training cycles when it’s common for a coach to push you through a time trial.
It works so well mentally and if all goes well, is a huge confidence
booster! </span><span style="font-family: Arial, sans-serif; font-size: 12pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">Yes, you have other speed
training methods like intervals, hill running etc as well, but nothing gives you
as much mental boost as a time trial. Immaterial of the race distance you’re
training for...irrespective of the level of runner, these time trials give both
you and your coach invaluable information. </span><span style="font-family: Arial, sans-serif; font-size: 12pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">You can term it as a practice
race so that you can put yourself through a sort of litmus test to gauge your
weak spots so that they can be addressed. Without mincing any words, let me put
it that time-trials are not easy...not meant to be!</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">From there, consider what,
exactly, you hope to accomplish. With a time trial, you can:</span><span style="font-family: Arial, sans-serif; font-size: 12pt;"><o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><u><span style="background: white; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">Benchmark your starting point</span></u><span style="background: white; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">. The Tragars Running Club didn’t have
access to outdoor running at all until June end. So, after a bit of
base-building & strength training, time-trial can be viewed as a
chance to see where our fitness stands. It also makes sense if you’re just
starting out or returning from an injury or a break.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><u><span style="background: white; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">Track & Milestone the
progress</span></u><span style="background: white; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">.
Time-trials are a good way to judge how well has been your progress given
the effort you have put in since the previous race or time-trial</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><u><span style="background: white; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">Set a personal best</span></u><span style="background: white; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">. Irrespective of whether you
take it as equivalent to a race PR, slogging to get the best out of
yourself feels good, right? </span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt;">To summarize, time-trials
are needed to set realistic, attainable goals to work towards your next race by
establishing a baseline to work from.</span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><b><u><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">Logistics
first!<o:p></o:p></span></u></b></p>
<p class="MsoListParagraphCxSpFirst" style="line-height: normal; mso-add-space: auto; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify; text-indent: -.25in;"><!--[if !supportLists]--><b><span style="font-family: Arial, sans-serif; font-size: 12pt;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Visualize.</span></u></b><span style="font-family: Arial, sans-serif; font-size: 12pt;"> It prepares you
psychologically. You have a route earmarked by now. You are one day short of
running your TT. Now, it’s time to sit down in a peaceful space inside your
house and run through the route in mind. It may sound very trivial but visualization
works! Go through the struggles and win them mentally as you run through the
route mentally. Especially, win the last stretch when the body is down and out
and it becomes all about your mind to push and get the something extra out of
you – that extra you always have but did not discover yet!<b><u><o:p></o:p></u></b></span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; mso-add-space: auto; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify; text-indent: -.25in;"><!--[if !supportLists]--><b><span style="font-family: Arial, sans-serif; font-size: 12pt;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">The night before.</span></u></b><span style="font-family: Arial, sans-serif; font-size: 12pt;"> Prepare your dress
including shoes. Keep them ready. Kit up your kitchen on what you usually take
before a race. Do not eat heavy, spicy, oily food and do not overeat!<b><u><o:p></o:p></u></b></span></p>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; mso-add-space: auto; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify; text-indent: -.25in;"><!--[if !supportLists]--><b><span style="font-family: Arial, sans-serif; font-size: 12pt;">3.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;"> </span></span></b><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Morning rituals.</span></u></b><span style="font-family: Arial, sans-serif; font-size: 12pt;"> Get up early! At least 2
hours before the start time. Add commute time to these 2 hours. Drink plenty of
water. Snack on some complex carbs like dates, cold-pressed extra virgin coconut
oil, organic jiggery, honey, broken wheat porridge, banana – whatever suits
you. The list is not exhaustive. Stay calm and relaxed! Anxiety is only going
to let you down. Believe in the training and hard work you have put in – it’s
all about execution now! No overthinking! Meditation works very well in such
times.<b><u><o:p></o:p></u></b></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 1.5pt; mso-margin-top-alt: auto; text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">How
to Execute a Time Trial</span></u></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 1.5pt; mso-margin-top-alt: auto; mso-outline-level: 4; text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Step 1: Route.<o:p></o:p></span></u></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 15.0pt; text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">A
flat route or a track would be ideal for your time trial. If constraints keep
you from being able to do one on a track, try to find a flat loop. Ideally,
choose a place that you can revisit for another time trial again in the future.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 1.5pt; mso-margin-top-alt: auto; mso-outline-level: 4; text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Step 2: Complete your
warm-up.<o:p></o:p></span></u></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 15.0pt; text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">Let
me say this at the cost of repetition again - DO NOT run your time trial
without warming up first! It does not matter what weather it is, how fit you
are, how well trained you are! That would definitely be a recipe for injury.
Some well-defined dynamic stretching sequence for must be in place. Try what
works for you. Just as a template, see the following:<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Easy
walk - 5 mins.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Brisk
walk - 5 mins.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Straight
toe walk - 25 m.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Inward
toe walk - 10m.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Outward
toe walk - 10m.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Walking
Lunge twists - 10-15m.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Shoulder
rotations - both sides - 10 each.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Neck
rotation slow - 2-3 each side. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Jumping
jacks - 20.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Skips
on the spot - 30.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Leg
sways - forward/backward & sideways - 5 each.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High
knees - 20.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Butt
kicks - 20.<o:p></o:p></span></li>
</ul>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 1.5pt; mso-margin-top-alt: auto; mso-outline-level: 4; text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Step 3: Conservative
start, aim for Negative Splits.<o:p></o:p></span></u></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 15.0pt; text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">Ideally,
a pretty even pace with slight 5-10s variance is what is desirable throughout
your time trial, but you don’t want to go out too fast initially. If it is a
10k time-trial, it makes sense to avoid hard pace for initial 2-3 kms.
Thereafter, one can start picking up the pace (assuming you feel good and can).
Once you’ve hit half-way mark, it’s time to bring out the best pace. Don’t save
it all for the last km, or you might end up having too much left in the tank –
which won’t give you an accurate picture of what you’re capable of. <u><b>Finish hard</b></u>. You should be out of
breath at the end! As simple as that!<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 15.0pt; text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Step
4: Cool down.</span></u></b><span style="font-family: Arial, sans-serif; font-size: 12pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 15.0pt; text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">You
just completed a high-quality, hard effort run. Walking straight to your car
immediately after you complete your time trial isn’t smart. Cooling down with a
15-20 minute jog will help your body fight off fatigue caused by lactic acid
build-up during your run and begin the necessary recovery process required
after a tough workout. <o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 1.5pt; mso-margin-top-alt: auto; mso-outline-level: 4; text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Step 5: Analysis.<o:p></o:p></span></u></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 15.0pt; text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt;">Ok,
you have done the hard work, now it’s time to do some analysis and talking to
your coach. Doing nothing with your results will have missed the point. Sure,
you’ll still have gotten a great workout, but a time trial serves a greater
purpose. Digging into your results can really help you in your training going
forward. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: justify;"><b><u><span style="font-family: Arial, sans-serif; font-size: 12pt; line-height: 107%;">Ending notes!</span></u></b><span style="font-family: Arial, sans-serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt; line-height: 107%;">On the day of the time trial, try to remember that there isn’t really
that much pressure to hit the goal. You are not competing with anyone here! It
is a benchmarking exercise.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt; line-height: 107%;">Also, remember that time trials also offers you and your coach chance to
experiment. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt; line-height: 107%;">Drop the expectations, run for the joy of it, and, as the Nike ads say,
just do it.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-family: Arial, sans-serif; font-size: 12pt; line-height: 107%;">The worst that can happen is that you might end up reattempting some
other day. <o:p></o:p></span></p>
<p><span style="font-family: Arial, sans-serif; font-size: 12pt; text-align: justify;">Training is a wonderful journey and we keep building mile after mile, day
builds on the prior days, week on the previous weeks, month on earlier months,
and each year builds on the years prior.</span> </p>sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.com0tag:blogger.com,1999:blog-1644163382867639879.post-34218012528135267282019-08-15T19:00:00.002+05:302019-08-15T19:01:52.156+05:30Tapering for a marathon<div dir="ltr" style="text-align: left;" trbidi="on">
<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal">
<span lang="EN-AU"></span></div>
<div style="text-align: justify;">
We are marathoners!</div>
<div style="text-align: justify;">
We train hard to achieve those PBs, right?</div>
<div style="text-align: justify;">
We all know how much sacrifice that involves on all fronts!</div>
<div style="text-align: justify;">
So, we won't like to race on heavy legs, mentally saturated.</div>
<br />
<div style="text-align: justify;">
Yes, training for marathons can be really tough on runners. Depending upon the training schedule, last 8-12 weeks, a runner would have trained hard. Of course, all this hard work gradually helps in getting more fitter. Once a particular level of fitness is achieved, a runner should ease back a little. This easing back broadly implies reduction in various aspects of training and is known as '<b><i>TAPERING</i></b>'.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xhyphenhyphenuXtLbi4p8xLcaAJ-JLK4-BWfIX5GwZ2qOMkqdp_dXlR2BA2llaxgCkYnNEnr7dTF-2fVFPrXVMXyKLxD5TluLFdP7rUbNeG-WRUSYIuzU0F7BSAH_pKzfVqh9uZWa6V2StKOLgqDF/s1600/taper1+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="564" data-original-width="628" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xhyphenhyphenuXtLbi4p8xLcaAJ-JLK4-BWfIX5GwZ2qOMkqdp_dXlR2BA2llaxgCkYnNEnr7dTF-2fVFPrXVMXyKLxD5TluLFdP7rUbNeG-WRUSYIuzU0F7BSAH_pKzfVqh9uZWa6V2StKOLgqDF/s320/taper1+%25282%2529.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<br />
<b><i><span style="color: red;">WHY SHOULD WE TAPER?</span></i></b><br />
<ul style="text-align: left;">
<li style="text-align: justify;">Best reason could be to have a <b><i>mental break</i></b>!</li>
<li style="text-align: justify;">There has been considerable damage (may not be felt) to the muscle fibres due to excessive training load. Taper allows these muscle fibres to heal themselves and also get bigger and stronger.</li>
<li style="text-align: justify;">We need to top up our glycogen stores, Not only that. The neuromuscular signals need to get quicker in response to replenish depleting glycogen stores to major muscle groups. These signals do get slower due to hard training.</li>
<li style="text-align: justify;">Helps in taking care of any minor niggle which can potentially affect race participation.</li>
<li style="text-align: justify;">Helps in making some dietary changes to top up energy stores.</li>
</ul>
<div>
<b><i><span style="color: red;">WHAT SHOULD BE DONE DURING TAPER?</span></i></b></div>
<div>
<ul style="text-align: left;">
<li style="text-align: justify;"><b><i>Mental Relaxation</i></b>. Take a chill pill! Try to keep yourself away from unnecessary stresses. If you like meditating, it will help a lot. Yoga lovers can now find more time to do yoga. Spend some quality time with your family. Watch some light movies for example. Keep your personal and professional engagements to minimum. You might feel anxieties and concerns during this stage. Preparation is the best strategy to reduce or eliminate stress and anxiety. It is normal to feel nervous leading up to a race. even best of the runners feel that way. Stay away from any negativity, especially any conversation on tough aspects of a race like toughness of route, bad weather forecast etc.</li>
<li style="text-align: justify;"><b><i>Diet</i></b>. Taper doesn't mean one can eat anything, anytime, anywhere. You don't need to make major changes here. A reduced training load for the same diet in any case ensures more reserves. Avoid high fat foods, junk foods, packaged juices, sweets, alcohol. Hydrate well. A good water intake will ensure effective conversion of carbs to glycogen. The real carb-loading phase will be last 3 days leading up to the race.</li>
<li style="text-align: justify;">Long toe-nails need to be clipped now. Also, fix any blisters, calluses.</li>
<li style="text-align: justify;">Keep stretching after your runs. An injury prevention yoga routine like <a href="https://www.youtube.com/watch?v=_IlzyuRQwsc&t=83s" target="_blank">this </a>will help.</li>
<li style="text-align: justify;">You can consider getting a relaxing body massage during this time.</li>
<li style="text-align: justify;"><b><i>Rest</i></b>. Try to get as much rest as possible. Make sincere attempts to hit bed at least some good amount of minutes early than your usual time to hit bed. A good 7-9 hours sleep is so important at this stage. If you are finding it difficult to get sleep early on, try meditating or do some light reading before you sleep.</li>
<li style="text-align: justify;"><b><i>Medical Issues</i></b>. Stay away from anything that can ruin your health and cause some disease at this stage. Avoid going to crowded places. Avoid pollution and contact with people having any contagious disease. It is pretty normal if you catch cold or cough at this stage. Attend to such condition well. </li>
<li style="text-align: justify;">Now is the time to get your pacing plan ready. Study the course well. Consult runners who have run that course earlier. Take help of your trainer if you have one on how to pace your race at various stages. Do not postpone this to last 2-3 days. It will only add to your anxiety.</li>
<li style="text-align: justify;">By now, you should have fixed your travel and acco issues already. If not, act now. Do not leave this to last week. Also, keep your travel packing list ready if the race is outstation.</li>
</ul>
<div style="text-align: justify;">
<b><i><span style="color: red;">CHANGES EXPECTED.</span></i></b></div>
</div>
</div>
<div class="MsoNormal">
<span lang="EN-AU"><br /></span></div>
<div class="MsoNormal">
Expect following changes during the taper period (not necessarily all):<br />
<ul style="text-align: left;">
<li>Slight improvement in VO2max.</li>
<li>Decremented lactate levels of blood.</li>
<li>Replenishment in glycogen stores.</li>
<li>An increased muscle strength.</li>
<li>A decrease or disappearance of any soreness.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal; text-indent: -18pt;"> </span></li>
</ul>
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<span style="font-family: "times new roman"; font-size: xx-small;">A </span><b style="text-align: justify;"><i><span style="color: red;">A FEW GOOD READS.</span></i></b></div>
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<li><span style="color: #351c75; font-family: Times, Times New Roman, serif;"><a href="https://pdfs.semanticscholar.org/da8a/5740366e608829cb2dcc72950dd26ce5cac3.pdf" target="_blank">Peaking and Tapering in endurance athletes: A Review</a> </span></li>
<li><a href="https://www.mdpi.com/2075-4663/3/3/209/htm" target="_blank"><span style="color: #351c75; font-family: Times, Times New Roman, serif;"><span style="background-color: white;">Less Is More: The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes</span>.</span></a></li>
<li><span style="color: #351c75; font-family: Times, Times New Roman, serif;"><a href="https://journals.humankinetics.com/view/journals/ijspp/12/s2/article-pS2-9.xml" target="_blank">Quantification of training and competition loads in endurance sports: Methods & Applications</a>.</span></li>
<li><h3 class="gs_rt" style="background-color: white; border: 0px; font-weight: normal; line-height: 19px; margin: 0px 100px 2px 0px; padding: 0px; position: relative;">
<span style="color: #351c75; font-family: Times, Times New Roman, serif; font-size: small;"><a href="https://www.researchgate.net/profile/Gerasimos_Grivas/publication/322931606_The_Effects_of_Tapering_on_Performance_in_Elite_Endurance_Runners_A_Systematic_Review/links/5a7d98a6a6fdccc013f6f6c8/The-Effects-of-Tapering-on-Performance-in-Elite-Endurance-Runners-A-Systematic-Review.pdf" target="_blank">The effects of <b style="text-decoration-line: none;">tapering </b>on performance in elite <b style="text-decoration-line: none;">endurance </b>runners: a systematic review.</a></span></h3>
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<li><span style="color: #351c75; font-family: Times, Times New Roman, serif;"><a href="https://bmjopensem.bmj.com/content/5/1/e000509.full" target="_blank"><span style="background-color: white;">Effect of two tapering strategies on endurance-related physiological markers in athletes from selected training centres of Ethiopia</span>.<span style="font-stretch: normal; line-height: normal; text-indent: -18pt;"> </span></a></span></li>
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sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.com0tag:blogger.com,1999:blog-1644163382867639879.post-63429230465027798372018-03-09T14:13:00.002+05:302018-03-24T10:55:43.813+05:30Journey to BQ:The IDBI Federal Life Insurance New Delhi Marathon-2018<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "georgia" , "times new roman" , serif;">“The race always hurts, expect it to hurt! You don't train so that it doesn't hurt! You train so that you can tolerate it!!!"
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;"><i><b>"It's still 5km to go...the mind gets sabotaged by a series of flashbacks...imagination of many faces, many moments of training...easy times, testing times...best wishes...friends, family members as if virtually standing there and pulling me up...as the distance gets blurred with each step...that distant sound of music starts getting louder and louder...and then, the glimpse of stadium as if suddenly replaces all imaginations!</b></i></span><br />
<span style="color: blue; font-family: "courier new" , "courier" , monospace;"><i><b>If a moment is snapshot...a picture you can hold in your mind forever...that one victorious moment frozen forever...as a runner, it would be that super-strong finish at the finish line with fists held high in the air...head up looking into the high sky above...thanking almighty...for blessing those blissful 3hrs 11mins!"</b></i></span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">I was just not able to start writing this one from the very next day. Too much excitement, emotions, calls, messages have been keeping me busy. So, I waited for initial euphoria to settle down.</span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">The last FM was <a href="http://sukhirunning.blogspot.in/2017/01/the-standard-chartered-mumbai-marathon.html" target="_blank">Standard Chartered Mumbai Marathon-2017</a> in Jan 2017. The only event I did till this FM was a HM at Bengaluru in Oct 2017. Hence, the complete training landscape was mostly event-free and full of training, training and training!</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">This time Mumbai couldn't work out because of office engagements. So, I was on a look-out for another certified course. Luckily, came to know about IDBI NDM and it's course having been <a href="http://www.aims-worldrunning.org/races/10167.html" target="_blank">AIMA certified</a>. Also, it was about a month away from Mumbai marathon and that would give me one more month of training </span><span style="color: lime; font-family: "arial" , "helvetica" , sans-serif;">💪</span><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">. I was a bit reluctant too given the reputation of Delhi for it's chilled winters and air quality. Still, took a chance and started training for the same.</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">This race report has been divided into following heads:</span></div>
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Training.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Nutrition.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Pre-race.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Race day.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Post-marathon.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Take-aways.</span></li>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif;">1. <u>Training.</u></span></h3>
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<span style="color: black; font-family: "arial";">It has been a roller coaster ride last season. What started with a rude shock from hospitalization after Mumbai Marathon, didn't seem to end even later! The immunity issues continued for another one month thereby costing me some base-building mileage right upfront. But the lessons learnt were forever. Gathered my steam and picked up well from May onwards. In the meanwhile, did my bit for Airtel Hyderabad Marathon-2017 too as part of the core team. Immediately after that, we had to relocate our house and it derailed my training a little for two weeks again. Got some breather after that and revved up my training to do well at Bengaluru HM in Oct 2017. I always feel good in winters because of long summers here. But the joy was short-lived since my son got hospitalized twice in Jan 2018, just around the time I was trying to catch my peak since race day was just a month away! But all these testing times only make us more tougher and more raring to go!</span><br />
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<span style="color: black; font-family: "arial";">I remember right at the start of season, one of the mails from my Coach mentioned that one should train to achieve this single goal - "<i>Run faster without working harder</i>!". Hence, training needs to be such that race day has simplified execution in some comfort zone. The experience of being trained for FM has to be enjoyable first, else you will only be dragging yourself. Yes, there are going to be tough times, but it gets rewarded appropriately in a race. Easier said than done, right </span><span style="color: red; font-family: "arial";">😓</span><span style="color: black; font-family: "arial";">? So, hard days were not meant to be easy and easy days were easier!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Let me state the obvious first. Pillars of a marathon training are - </span><br />
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><i>Aerobic Development or building endurance</i> - In simple one word MILEAGE!</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><i>Nutrition</i> - A no-brainer right?</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><i>Injury Prevention</i> - Running form, right accessories, shoes' rotation, basic strength etc.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><i>Anaerobic Development</i> - comes later in a training cycle; variety plays a key role here.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><i>Rest and Recovery</i>. </span></li>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Since it was known a priori that I will run only one FM, the training schedule was accordingly modulated by Coach Mike. Main highlights were:</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Recovery from post-SCMM hospitalization took a little time, hence it was planned to have easy low mileage first and then scale it up gradually.</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">Mar to Jun.</span> <i>The base-building phase</i></b> lasted till Jun end. So, overall about 4 months into easy mileage, ranging anywhere between 50-75km per week. There was no hurry here. Just needed to be consistent. <span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Normal easy runs used to be followed up with essential 2 min plank and about 20 broad and narrow shoulder push-ups. </span></span></div>
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<li><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Jul & Aug. </span>I won't say speed training followed in true sense after base-building, but started 2 runs per week in late surge format, that is, finishing last km fast or sandwich a short tempo between two easy phases. Around this time, I also started consciously working on cadence, running form and silent running. Overall, I wanted to bring in a little economy.</span></div>
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<li><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>Sep to Feb. </b><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">You will hear it all the while - "</span><b style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><i>HARD DAYS HARDER, EASY DAYS EASIER</i></b><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">"! </span></span><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Speed training commenced in Sep with weekly 12 reps of 200m; continued these reps till Nov end. Thereafter, some mix of 200 & 400m reps; followed up with ladder intervals (till Jan last week). Ladder intervals were some work for body since it takes time to get used to changes in the distance and prepares you well for race day bursts when chips are down! After ladder work, two weeks of 12 x 400m reps were done, which if done properly, are really excruciating. Last 2 weeks before taper, came back to 12x200m reps.</span></div>
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<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b>Tempo Runs</b>: As I mentioned earlier, short tempo runs started from Jul onwards, not really fierce, but gradually kind of moving away from comfort zone. Interestingly, this component was never out of menu till the very end.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">From <b>strengthening</b> perspective, I hardly went to gym. The core work happens on its own if running form is good and most of the breathing is from belly. Hence, could see my core gradually building up over time from belly breathing. Though, I do feel that breathing in running is an evolving concept and one should never stop improving. So, for me, it will continue to be a work in progress. It was only during the last 16 weeks that I got some self-weight leg work included post-interval training to really shoot down the legs that day! Also, Week-16 to Week-8, I worked on my glutes a bit after finishing the tempo runs. </span></li>
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Last two weeks witnessed tapered mileage (see table below). A few precautions taken during taper time to keep infections at bay:</span></li>
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<li><span style="font-family: "arial";">Wore one extra layer of clothing to steer clear of any cold attack.</span></li>
<li><span style="font-family: "arial";">Started about 30-45min sleeping more than usual.</span></li>
<li><span style="font-family: "arial";">Consciously started counting number of glasses of water drank.</span></li>
<li><span style="font-family: "arial";">No outdoor eating, only home food.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Chose run routes which are safe to run injury-wise.</span></li>
<li><span style="font-family: "arial";">Compulsory salted lukewarm water gargling at night before sleeping.</span></li>
</ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">K<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">eeping in mind not to lose the edge during taper, a few race pace surges in the runs were included.</span></span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiorYHB8nFPbklwBai7yAcuG21quj0BOyD1CIr7dZK9kivqm3TI8VFRpSaRMn3qdW73binCl0YMyZPZ1tPm5YfvmTL3Cl0P1HRah8b5yu59p7-uH2nup3Z1pwtkOCcD5XvvbDu4hchLDLsQ/s1600/idbiTaper.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="2" data-original-height="512" data-original-width="364" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiorYHB8nFPbklwBai7yAcuG21quj0BOyD1CIr7dZK9kivqm3TI8VFRpSaRMn3qdW73binCl0YMyZPZ1tPm5YfvmTL3Cl0P1HRah8b5yu59p7-uH2nup3Z1pwtkOCcD5XvvbDu4hchLDLsQ/s320/idbiTaper.png" width="227" /></a></div>
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<span style="font-size: x-small;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-variant: normal; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-size: small;">Long Runs. <span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">I feel this was one area I improved the most. Never missed long runs and was always concerned about what to achieve with every long run going to come up next. On week to week basis, long runs used to give me the best '</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><i>high</i></span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">'! Initially, during the base-building phase, long runs were more of consistent but easy effort. As training entered the next phase, the duration was gradually increased to 2 hours 30 mins and kept it there for some time. Nov and Dec saw capping of long runs to 30 km and what started was a series of five of these 30 km long runs not too far away from race pace. They gave me huge confidence. Jan saw me doing two string long runs with gradually rising pace, picking up pace slightly better than race pace and ending the last phase slightly lower than race pace. This is how I imagined race day to be! Two weeks short of taper, the duration was curtailed to 2 hours 15 mins.</span></span></span></span></h3>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif;">2. <u>Nutrition.</u></span></h3>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">It has been my active area of interest. It deserves a separate post. Still, I will cover a few aspects here. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I have been experimenting a lot after some good amount of reading. A few good reads have been </span></span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "times" , "times new roman" , serif;">"</span><b><span class="a-size-large" id="productTitle" style="background-color: white; box-sizing: border-box; line-height: 1.3;">Nutrient Timing for Peak Performance: The Right Food, the Right Time, the Right Results by </span><span style="background-color: white;"> </span></b><span class="author notFaded" data-width="" style="background-color: white; box-sizing: border-box;"><span class="a-declarative" data-a-popover="{"closeButtonLabel":"Close Author Dialog Popver","name":"contributor-info-B003ANDUOC","position":"triggerBottom","popoverLabel":"Author Dialog Popover","allowLinkDefault":"true"}" data-action="a-popover" style="box-sizing: border-box;"><b>Heidi Skolnik</b>", Build your running diet chapter from "<b>Build Your Running Body by Pete Magill</b>", "</span></span><b><span style="background-color: white;">Racing Weight: How To Get Lean For Peak Performance by </span><span style="background-color: white; font-size: 16px; text-align: start;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Matt Fitzgerald</span></span></b><span style="background-color: white;">". </span></span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihZDfUxETEyQXSSMKYyh41brbJ_ffs3azirSDZl-_CFAfnw1viOtosIcQTCoDue-brnoGnqe4MuDR3h0TDjya_K24WezIykvGinE46ooQrpMvKkZiwzjzHPr0UoLvAqOcMRRCF3gagQ_uE/s1600/Racing+Weight+How+To+Get+Lean+For+Peak+Performance+by+Matt+Fitzgerald.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><img border="2" data-original-height="600" data-original-width="400" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihZDfUxETEyQXSSMKYyh41brbJ_ffs3azirSDZl-_CFAfnw1viOtosIcQTCoDue-brnoGnqe4MuDR3h0TDjya_K24WezIykvGinE46ooQrpMvKkZiwzjzHPr0UoLvAqOcMRRCF3gagQ_uE/s200/Racing+Weight+How+To+Get+Lean+For+Peak+Performance+by+Matt+Fitzgerald.jpg" width="133" /></span></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="background-color: white;"><br /></span><span style="background-color: white;">I avoid following plethora of web links shared over the topic. Nutrition is one thing which is a bit of personal issue too since a particular solution may or may not suit another runner. Also, availability of various foods can be region specific too. I believe in dealing with nutrition in small incremental steps. One should avoid making drastic changes to a diet one has got used too. Also, I had low immunity issue to fight with. Hence, some home work was needed. </span></span></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif;">The cardinal rules followed by me were:</span></div>
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<ul>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Latch on to whole grains or unprocessed foods as much as possible.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Avoid chemical/white sugar.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Have fruits (not processed juices), but mind the portion sizes with respect to GI and GL. Also, taking fruits at least 30mins before or after the meal.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Have enough water, though don't get too cynical about it that you are drinking all the time without any urge.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Starting the day with 500ml lukewarm water and nothing else for 30mins.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Following the general rule of breakfast being the heaviest, lunch comparatively lighter and dinner the lightest.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Avoiding as many carbs as possible in dinner. Stuck to mostly simple chapatis with Dal.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Getting used to early dinner and managed to set my body clock to 7-7:30pm for dinner. Idea was to stay 10-12 hours away from next day morning workout.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Having a recovery drink and snacks within 30mins of the workout. That's why I prefer to finish most of my runs close to home.</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Other than usual food, a few additions were as follows:</span><br />
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Post-workout: Recovery drink having pea protein isolate and 1 tbsp unsweetened cocoa powder.</span></li>
<li><span style="color: black; font-family: "arial";">Therapeutic Tea with cardamom, ginger, cinnamon, cloves, black pepper, white pepper, fennel seeds, Tulasi (Basil) leaves, Carom seeds.</span></li>
<li><span style="color: black; font-family: "arial";">Breakfast: Ashwagandha, Amla and Chyawanprash. Milk with turmeric (no sugar!).</span></li>
<li><span style="color: black; font-family: "arial";">Mid-day Snacking: Dry fruits, Seeds (pumpkin, flaxseed, sunflower, watermelon, sesame), Egg frankie, Seasonal Fruit(s).</span></li>
<li><span style="color: black; font-family: "arial";">Evening: 3-4 diskettes of Threptin Lite.</span></li>
</ul>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">3. <u>Pre-Race</u>. </span></h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="color: blue;"><i><b>Travel</b></i>.</span> New Delhi winter times are well known and also infamous is the air quality. Though by Feb each year, factors affecting air quality are not so predominant. Hence, planned to reach city well in advance. I wanted to avoid train travel since I will get tied to the train food for at least two meals enroute (can't risk that!). Itinerary worked out to be Thursday early morning for reaching New Delhi by air, do some local work and finish expo in first hours of expo on Friday. But, as luck would have it, Delhi didn't seem to be that surprising in terms of chill or pollution. Spent Thursday without stressing legs too much. So, overall, kept travelling part a little less taxing.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;"><i><b>Accommodation</b></i></span><b style="font-style: italic; font-weight: 400; letter-spacing: normal; text-transform: none; white-space: normal; word-spacing: 0px;">. </b><span style="font-family: "arial" , "helvetica" , sans-serif;">For Thu/Fri night, the accommodation was in a guest house. This time I was a little wiser in carrying some home stuff for eating (thanks wifey!). Also, managed to find out some benign food at a food joint nearby for dinner. While being there, also ordered a few cold-pressed juice bottles in addition to some raw fruits. Thu and Fri stay was spent mostly binging on them. Did a simple dinner with lentils, steamed rice and a chapati on Thursday night. Packed my stuff next day well in time to reach expo which was about 5km away. Expo opened at 12pm. I was done with my expo work by 12:30pm. Headed straight to the nearest metro station (Pragati Maidan) to reach out to my brother (<a href="https://plus.google.com/+ParamjitSinghAujla" target="_blank">Paramjit Singh</a>) waiting for me at Sec 18, Noida metro station. By 3pm, I was there at his place ready to enjoy home made delicacies. It was the best part of stay since the hosts were extremely conscious of my food choices and their timings. The 2 year old niece kept my spirits high as she kept me busy with her antics.</span></span></span></span><br />
<span style="font-family: "times new roman";"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br /></span></div>
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<span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: blue;"><i><b>The Carbo-loading</b></i></span></span></span><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">.</span></span></span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Well, carbo-loading in it's classical sense starts automatically with diminishing mileage in taper time. There is no need to get overly worried about it. I continued with my normal diet till 3 days to go for the race. As we know, 2000 kcal is all your body can store. No point overloading the body beyond that. But, what I did pay attention during taper time was - sleep duration, stress, adequate water intake and recovery. Last 3 days, I started making notes as to what is being consumed. Just a snap of one of the pages of my shorthand notes:</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">My aim of carb-loading this time was to stop bothering only about carbs, but do pay attention to vitamins and minerals being consumed in almost correct proportion. This strategy had earlier worked successfully with me at Bengaluru Half Marathon during Oct 2017. Also, a good amount of training had instilled enough confidence in me on energy savings due to various factors like running economy and breathing technique.</span></div>
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<span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: blue;"><i><b>Expo</b></i></span></span></span><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">. </span></span></span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">I am not a great fan of expos if it's an 'A' race for me next day. I spend minimum amount of time there. Also, it's a good idea to stay away from crowded places when you have a race next day. To avoid minimum hassles, I reached expo the very first day right after opening and had a hassle-free bib collection. Took a click of the race route map, so that it can help in recce later. Sipped a cup of coffee being offered in a corner, booked cab to metro station and thanked NEB Sports organisers (Cauvery Adiga, Surabhi Shastry, Sunil Shetty) before leaving.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo5UNwXWTgPQ-rAwoMYBRYSV80Dtcx4Bg_b3kUug-GF-4AeKEuk8o7LMUXWQeOJdAv4CyxDK_kQ2HuXVm0pLBnEYBgp59XDGnZ7rJntEjuPWXY5neRJdVB0RnKoZnUOiRc2Fr8A9Op-rMc/s1600/IMG_20180223_121347.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><img border="2" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo5UNwXWTgPQ-rAwoMYBRYSV80Dtcx4Bg_b3kUug-GF-4AeKEuk8o7LMUXWQeOJdAv4CyxDK_kQ2HuXVm0pLBnEYBgp59XDGnZ7rJntEjuPWXY5neRJdVB0RnKoZnUOiRc2Fr8A9Op-rMc/s320/IMG_20180223_121347.jpg" width="240" /></span></a></div>
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<i style="color: blue;"><b><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;">Route Recce</span><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">.</span></b></i><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">“Time spent on reconnaissance is seldom wasted!!!"
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<span style="color: black; font-family: "arial";">This saying has been hammered into me from the early days.</span><span style="font-family: "arial";"> <span style="color: #000037;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">Finally, I could manage a recce before a race! And I could feel unnecessary anxiety at least lessening. Paramjit facilitated this one, so whole credit to him! Overall, the route gave a flattish impression, but wherever, there were minor inclines, we noted that. I feel a route recce helps in visualization of the race route later in a fantastic way. Also, I could imagine myself running the route whole of Saturday. One can divide the route in various sections and have a execution strategy in place. I think it worked a great deal in that regard and I ended up making a precise strategy for the race day. I also noted that the start point of the race is about 40 km away from my place of stay, but very well connected without any choke points in traffic. Early morning hours drive would take like 35-40 mins to reach. We located the Gate No 10 for entry and parking place of our car nearby for minimum hassles in the morning.</span></span></span></span><br />
<i style="color: blue;"><b><span style="color: #000037;"></span></b></i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><i style="color: blue;"><b><br /></b></i>
<i style="color: blue;"><b>Pre-race shake-off run.</b></i></span></span><br />
<div class="pw-hidden-cp" style="background-attachment: scroll; background-color: white; background-image: none; background-repeat: repeat; background-size: auto; border: 0px rgb(0, 0, 0); box-sizing: border-box; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; left: -99999px; letter-spacing: normal; line-height: 22.85px; margin: 0px; overflow: hidden; padding: 0px; position: absolute; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">A short run serves to prepare your body and mind to perform well the following day.<span style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; border-bottom-color: rgb(0 , 0 , 0); border-bottom-style: none; border-bottom-width: 0px; border-left-color: rgb(0 , 0 , 0); border-left-style: none; border-left-width: 0px; border-right-color: rgb(0 , 0 , 0); border-right-style: none; border-right-width: 0px; border-top-color: rgb(0 , 0 , 0); border-top-style: none; border-top-width: 0px; box-sizing: border-box; font-size: 16px; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; line-height: 22.85px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; box-sizing: border-box;" />Read more at http://running.competitor.com/2014/03/training/debunking-three-popular-pre-race-myths_64965/3#bdJxQGkSUxJA0A80.99</span></span></span></div>
<div class="pw-hidden-cp" style="background-attachment: scroll; background-color: white; background-image: none; background-repeat: repeat; background-size: auto; border: 0px rgb(0, 0, 0); box-sizing: border-box; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; left: -99999px; letter-spacing: normal; line-height: 22.85px; margin: 0px; overflow: hidden; padding: 0px; position: absolute; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">A short run serves to prepare your body and mind to perform well the following day.<span style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; border-bottom-color: rgb(0 , 0 , 0); border-bottom-style: none; border-bottom-width: 0px; border-left-color: rgb(0 , 0 , 0); border-left-style: none; border-left-width: 0px; border-right-color: rgb(0 , 0 , 0); border-right-style: none; border-right-width: 0px; border-top-color: rgb(0 , 0 , 0); border-top-style: none; border-top-width: 0px; box-sizing: border-box; font-size: 16px; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; line-height: 22.85px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; box-sizing: border-box;" />Read more at http://running.competitor.com/2014/03/training/debunking-three-popular-pre-race-myths_64965/3#bdJxQGkSUxJA0A80.99</span></span></span></div>
<div class="pw-hidden-cp" style="background-attachment: scroll; background-color: white; background-image: none; background-repeat: repeat; background-size: auto; border: 0px rgb(0, 0, 0); box-sizing: border-box; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; left: -99999px; letter-spacing: normal; line-height: 22.85px; margin: 0px; overflow: hidden; padding: 0px; position: absolute; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">A short run serves to prepare your body and mind to perform well the following day.<span style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; border-bottom-color: rgb(0 , 0 , 0); border-bottom-style: none; border-bottom-width: 0px; border-left-color: rgb(0 , 0 , 0); border-left-style: none; border-left-width: 0px; border-right-color: rgb(0 , 0 , 0); border-right-style: none; border-right-width: 0px; border-top-color: rgb(0 , 0 , 0); border-top-style: none; border-top-width: 0px; box-sizing: border-box; font-size: 16px; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; line-height: 22.85px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; box-sizing: border-box;" />Read more at http://running.competitor.com/2014/03/training/debunking-three-popular-pre-race-myths_64965/3#bdJxQGkSUxJA0A80.99</span></span></span></div>
<div class="pw-hidden-cp" style="background-attachment: scroll; background-color: white; background-image: none; background-repeat: repeat; background-size: auto; border: 0px rgb(0, 0, 0); box-sizing: border-box; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; left: -99999px; letter-spacing: normal; line-height: 22.85px; margin: 0px; overflow: hidden; padding: 0px; position: absolute; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">A short run serves to prepare your body and mind to perform well the following day.<span style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; border-bottom-color: rgb(0 , 0 , 0); border-bottom-style: none; border-bottom-width: 0px; border-left-color: rgb(0 , 0 , 0); border-left-style: none; border-left-width: 0px; border-right-color: rgb(0 , 0 , 0); border-right-style: none; border-right-width: 0px; border-top-color: rgb(0 , 0 , 0); border-top-style: none; border-top-width: 0px; box-sizing: border-box; font-size: 16px; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; line-height: 22.85px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; box-sizing: border-box;" />Read more at http://running.competitor.com/2014/03/training/debunking-three-popular-pre-race-myths_64965/3#bdJxQGkSUxJA0A80.99</span></span></span></div>
<div class="pw-hidden-cp" style="background-attachment: scroll; background-color: white; background-image: none; background-repeat: repeat; background-size: auto; border: 0px rgb(0, 0, 0); box-sizing: border-box; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; left: -99999px; letter-spacing: normal; line-height: 22.85px; margin: 0px; overflow: hidden; padding: 0px; position: absolute; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;">A short run serves to prepare your body and mind to perform well the following day.<span style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; border-bottom-color: rgb(0 , 0 , 0); border-bottom-style: none; border-bottom-width: 0px; border-left-color: rgb(0 , 0 , 0); border-left-style: none; border-left-width: 0px; border-right-color: rgb(0 , 0 , 0); border-right-style: none; border-right-width: 0px; border-top-color: rgb(0 , 0 , 0); border-top-style: none; border-top-width: 0px; box-sizing: border-box; font-size: 16px; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: 400; line-height: 22.85px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; background-size: auto; box-sizing: border-box;" />Read more at http://running.competitor.com/2014/03/training/debunking-three-popular-pre-race-myths_64965/3#bdJxQGkSUxJA0A80.99</span></span></span></div>
<span style="color: black;"><span style="font-family: "arial" , sans-serif; margin: 0px;">I</span><span style="font-family: "arial" , sans-serif; margin: 0px;">t
helps me loosen up, prepare my body and mind for the race, shake off the
nervous feelings and ward-off the travel bug for out-station races. </span></span><span style="margin: 0px;"></span><br />
<span style="font-family: "arial" , sans-serif; margin: 0px;"><span style="color: black;">How?
It helps improve blood flow to the muscles, which allows them to loosen up and
deliver the nutrients and oxygen they will need for the intense running next day. When racing a half marathon or marathon, running the day before will
even help your muscles store extra glycogen.</span></span><span style="margin: 0px;"></span><br />
<span style="font-family: "arial" , sans-serif; margin: 0px;"><span style="color: black;">Further, it helps stimulate the central nervous system, which responds quickly
to new stimuli because the growth and recovery cycle is very short. In fact,
you can make small improvements to your neuromuscular coordination in less than
a day. Conversely, degradation of the neuromuscular system can occur in a day
or two, which means if you don’t run the day before the race, your
neuromuscular system isn’t performing at an optimal level. This is why runners
often feel lethargic and stiff when they don’t run for a day or two.</span></span><span style="margin: 0px;"></span><br />
<span style="font-family: "arial" , sans-serif; margin: 0px;"><span style="color: black;">So,
a small 3 km very easy jog on Saturday evening is all I do and it works for me.</span></span><span style="margin: 0px;"></span><br />
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">4. <u>Race Day.</u> 🏁</span></h3>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b><i>And finally the D-day arrives!</i></b> As I get up from a not so sound sleep (pretty usual with me) with a small prayer, I sprang out from the bed since I knew I have some work to do!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">I had complete time-plan worked out from waking up to start including some cushion time. But, this cushion time went off the moment I read a message on Saturday evening from the organisers that the start time has been preponed by 30 mins to 4:30 am. Hence, I had to follow my plan strictly.</span></div>
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<span style="color: red;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="color: blue;"><b><i>Waking up & travel to start point. </i></b></span><span style="color: black;">According to the plan, I was to wake up at 1:30 am. I woke up right on time. I didn't get much sleep, which is quite usual before a race. Though, the body had rested well over last 2-3 days. Complete dress was anyway laid out last evening. Porridge was already cooked after dinner for the morning, 5-6 dates were already soaked in honey last evening. So, there was nothing to cook. Just reheated the porridge and had a bowl. Ate two honey-soaked dates followed by half a litre lukewarm water. Finished morning ablutions without any issues and then consumed 3 tablespoons of Cytosport Cytomax mixed in water. Then, got ready by 2:15 am (ensured I wore an extra layer of a track suit on top for easier warming up and also not succumbing to morning chill). By that time, brother and his wife were also awake and made a nice cup of tea. We shot off to the stadium at 2:50 am. Enroute, consumed a Kerala Banana. We reached near the entrance gate at 3:35 am. Had a chance encounter with Romil who was to do 4 hour pacing for FM. Took my change bag, gave a high five to Paramjit and proceeded towards the stadium. So, all went as per plan!</span> </span></span></span><br />
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<span style="color: red;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><i><b><span style="color: blue;">Warming up.</span></b></i><span style="color: blue;"> <span style="color: black;">After entering the stadium, I went straight to the portable potty area and cleared whatever I had to for one last time. It was 4:00 am now. Did my 15 min warm-up sequence (heel walk, toe walk, alternate toe touches, soldier high knee march, lunges with side twist, shoulder rotation, bench push-ups, neck rotations) with a few race pace sprints. At 4:15 am, I consumed first energy gel (GU Roctane) and gulped in a bit of water. At 4:20 am, I was done with warming up and bag deposition. </span></span></span></span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><br /></span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: blue;"><b><i>Pre-race Checks.</i></b></span></span></span></span><span style="color: red;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="background-color: transparent; color: blue; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> </span></span></span></span></span><span style="color: red;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="background-color: transparent; color: blue; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Following checks were ensured:</span></span></span></span></span></span></div>
<ul>
<li><div style="font-style: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Bib in place and fastened to bib belt (to be around waist, just rightly fit so as not to interrupt in breathing).</span></div>
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<li><div style="font-style: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Energy gels, salt mixture (Black+Rock+White), dates (honey soaked) in sufficient quantity in the bib belt.</span></div>
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<li><div style="font-style: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Shoes snuggly fit with proper lace tightening.</span></div>
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<li><div style="font-style: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Vaseline applied at places friction expected.</span></div>
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<li><div style="font-style: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Small pieces of tissue paper.</span></div>
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<li><div style="font-style: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Jaggery pieces.</span></div>
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">One iteration of GPS satellites locking on my watch.</span></li>
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<span style="color: red;"><span style="color: blue;"></span></span><span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="background-color: transparent; display: inline; float: none; font-size: 16px; font-variant: normal; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: blue;"><b><i>The Weather.</i></b></span></span></span></span></span></span><span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="background-color: transparent; display: inline; float: none; font-size: 16px; font-variant: normal; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="color: black;"> The weather was all feeling good. No unnecessary morning chill, very slow wind and hardly any humidity. For the record, the statistics were as follows:</span></span></span></span></span></span></span></div>
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Temperature: 16 deg C.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Winds: 6 kph NNE.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Humidity: 75%.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Sunrise: 6:51 am. (So, it implied that almost 2 hours plus of low visibility running if street lights aren't working or under them, if they are!)</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><span style="color: blue;"></span><br /></div>
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<span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;">The Race Dress & Accessories.</span></span></div>
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<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Asics singlet.</span></span></li>
<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Baleaf Quickdry short.</span></span></li>
<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Fitletic-II bib holding pouch.</span></span></li>
<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Nike wrist band.</span></span></li>
<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Adidas low-ankle socks.</span></span></li>
<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Adidas adizero adiboost shoes.</span></span></li>
<li><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Garmin FR235 watch.</span></span></li>
</ul>
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<span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: italic; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"> (The whole kit was experimented earlier in an HM race!)</span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;"><i><b>👉The Race. 🏃 </b></i></span></span></span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><span style="color: blue;"></span><br /></span></span></span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><b><i>The Start.</i></b> Start point wasn't too far. Announcements to proceed towards start point were audible and clear. So, by 4:25 am, I was there at start point. It was easy to make way and reach towards the front lot. Race got slightly delayed for whatever reason. In the meantime, Romil came and pepped me up. All the while in that waiting time, I focused on taking deep breaths and tried to stay relaxed. </span></span></span></span></span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Finally, the race was waved off at 4:33 am. </span></span></span></span></div>
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<span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="color: blue;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><br /></span></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><b><i>The Strategy.</i></b><span style="color: red;"><span style="color: blue;"><span style="color: black;"> Having done the route recce earlier and also taken a bit of prior wisdom on the route, I was clear in my mind about the following:</span></span></span></span></span></div>
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<li style="font-style: normal; font-weight: 400;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">A worst case 3:20 finish and a best case 3:11 finish was in mind. Thanks to <a href="http://sankarathlete.blogspot.in/" target="_blank">Sankara</a> for cautioning me a few days before the race about cut-offs and remaining clear off the BQ mark by about 4 mins. Thus, over the two halves, 1:36 and 1:35 finishes were planned, if all goes well.</span></li>
<li style="font-style: normal; font-weight: 400;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">There is no need to be aggressive right upfront. The first half can be around 1:36:00.</span></li>
<li style="font-style: normal; font-weight: 400;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">The second half can be a little faster or even paced as first half, if going is getting tough.</span></li>
<li style="font-style: normal; font-weight: 400;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">There is no major incline to be worried of.</span></li>
<li style="font-style: normal; font-weight: 400;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Like a typical city route, it has many turns (12 to be precise, one-way; so close to 48 turns in all for complete FM). Negotiating turns can be tricky since it is possible to lose 2-3 secs per turn. So, losing close to 2 mins is quite possible if strategy to compensate that is not in place.</span></li>
<li style="font-style: normal; font-weight: 400;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Since start time is 4:30 am, close to 2 hours plus of the FM is going to be in dark/street lights. Cutting corners in dark can be dicey since my route recce revealed that at many places pavements aren't all that flat. So, it can be a double-edged sword if you want to cut corner also, but are also losing a few seconds in being very particular about undulations. Hence, I decided to cut corners only at places where it is safe to do so.</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Considering all factors, the three major sections were : <b><i>First half (21.1 km), 21.1 to 33 km (turning point), 33km to finish line</i></b>. So, first half was aimed at race pace, second section at slightly better than race pace and last section just a little slower than race pace.</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="color: black;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><b><u><i>SECTION-1 (Start to 21.1 km).</i></u></b> </span></span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">I could manage to sneak in to the front lot of runners at the start line so that I don't waste anytime to negotiate around runners. I had planned not to rush in the beginning and I could achieve that. I think it's a kind of first victory over your adrenaline rush that you haven't succumbed to an unusually fast start. So, the first km (start to just short of Lodhi rd) was good and sedative at 4:38 min/km (implicitly this metric unit may be assumed for all my pace mentions please henceforth). Also, it is suggested to take a little time upfront to adjust and merge to the race day feeling. The second split at 4:31 was again a nice feeling that body and mind are getting tuned gradually to a sustainable effort. Also, it emerged from the recce that first 2.5 km need to be a little subdued for the slight incline overall the stretch has. Hence, the third split again happened at 4:31. But, by now a slight decline had started and also the well lit pavements were looking inviting. I remained more or less on pavements for the next 2 kms to cut down on corners with splits coming in as 4:28 and 4:30. By the end of 5 kms, Lodhi rd stretch was over and a 22:40 for the first 5 kms was looking very satisfying. Though, I was yet to find a group I could latch on to till now. Gulped a sip of water from the aid station at 5 km.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Next was Mathura rd stretch characterized by slight incline and no street lights for about 500 mtrs. Thus, took special care and ended up with a 4:36 split on this road. The 7th split was not a major worry; it was flat but involved a turn towards Subramaniyam Bharti rd. It was also the time to gulp in first energy gel since 30 mins were over during this split. Had it with a bit of water. It was 4:28 paced.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">The 8th split saw turning right towards Dr Zakir Hussain Marg leading towards Rajpath. No major concern here, finished in 4:28.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">9th split saw us crossing the majestic India Gate with whole lot of visitors, riders, entertainment band people cheering us. Incidentally, my dear brother Paramjit Singh was also right there on his bike. It felt great and didn't come to know that this one ended on a faster note at 4:18. Hence, it was time to enjoy a little on Rajpath in the 10th split. Took it easy at 4:34!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Splits 11 and 12 were on Sansad Marg towards Jantar Mantar. This was also the time that I ran with another serving army man who was well over 50 years age. Exchanged a few running mantras and whizzed past him before the turning point at 12 km. Again, drank 2-3 sips of water at the turning point aid station. So far, feeling was great and really wanted to accelerate. It was about 55 mins at this point and average pace on watch was 4:32, which was right as per planning. Took a second gel here as per plan.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Great feeling translates into better pace and by now the route was known absolutely in all details. Thus, splits 13 to 16, that is, right till India Gate were good, albeit with controlled aggression. During this time, I also caught hold of a runner from Chennai (Lourdes Irudaya Bosco, more on this stalwart <b><u><a href="https://shyamgopan.com/2017/10/19/loyolas-bosco/" target="_blank">here</a></u></b>). This guy was negotiating turns really well and was definitely running at a sub-4:30 pace. I kept following him till India Gate and caught hold of him there. Started interacting with him and came to know that this guy had a PB of 2:30 and he was taking a little easy that day! Also, joining the party was another runner called Rajesh Chand. We formed a nice company and kept pepping each other up with a touch of humour in between to keep things alive and kicking. </span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">During all this chatting, we didn't realise that we have hit 20 km marker. The half-way mark was not too far. Pulled up slightly for 21st split and all three of us were happy and content that first half is over. </span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">That marked completion of the first section, the 21.1 km in 1:35:40, some 20 secs ahead of planned 1:36:00. </span><br />
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<b><u><i><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">SECTION-2 (21.1 km to 33 km till turning point).</span></i></u></b></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">So, the plan now was to have a slightly aggressive second section. I told my two friends that let's do a little pacy, say 4:25 average, section from half-way mark to turning point. Though they agreed, but soon by the end of 22nd split, they both started lagging behind. I, then, decided to catch another runner ahead called Brijesh. He had just finished the first half in 1:30 and was trying to do the second one too in the same timing. He was a good runner, but had a fatigue carry over from another event previous Sunday. We ran together for good about 6 kms, that is, almost till 27th km mark on Mathura rd. Fatigue was getting the better of him and he started lagging behind. So, effectively I was without company again! But no complaints, I had an amazing time over last 14 kms or so with some exceptional runners. On their day, they would have been way ahead. By now, splits were going well as per plan. Slight inclines, less pace else a better pace then race pace. Splits from 22nd to 27th read - 4:22, 4:33, 4:36, 4:16. 4:19, 4:26. A snap around 26th km:</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Took a gel at 27th km water station and also picked up a half-orange being offered. Another three nice splits done and I was at India Gate again, all pumped up! Gave out a large grunt for having done a fabulous 30 kms so far! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black;"><span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> Kept biting the orange for good about 2 kms on Rajpath. </span>Splits from 28th to 30th were - 4:15, 4:12, 4:18. The section had another 3 kms to be done. After this, kept a steady pace till turning point to complete the second section and 33 kms. At 33rd km, the watch read 4:28 average pace, which was a big moral victory for having paced it up nicely. The section average was 4:23.</span></span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">So, basically, average pace wise, I was 2 secs ahead of aimed average pace of 4:30, which implies I had good about 80 secs odd of reserve time up my sleeves (being a techie helps! </span><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;">😄</span><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">).</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Opened up the 3-salt mixture at turning point water station, mixed it in the water and gulped it!</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Beyond turning point, it was now the deal-breaker time to negotiate the balance 9+ kms in such a way that aimed average pace never falls. Body was behaving well so far and the proverbial wall was nowhere yet! This section demanded my best focus and concentration to be unleashed and also keeping a tab on how I am doing every now and then.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">By now, I was all alone too. The only thing I could do was to aim at a distant runner and try to bridge the gap. It works on psyche well. Doing this, I overtook a few but without any tempoish foolishness.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">At 35th km aid station, poured down water over my neck and spine. It was very relieving!</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">It was all about going from one stretch to another one till the end. So, broadly, I mapped four stretches - <i>turning point to Rajpath, Rajpath to India Gate, India Gate to Lodhi rd</i> and <i>Lodhi rd to Finish line</i>.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Rajpath to India Gate stretch was like 2 kms long to finish around 37 kms. 4:30 and 4:36 splits saw off that stretch. </span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">At India Gate, a huge shout out came from Romil running from opposite direction as pacer. "Sukhi, you are right on target!" Out went my fist in the air to acknowledge!</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Timer was 2:46:00 on my watch and I had 25 mins left to negotiate balance 5+ kms. Any FM runner would know how it feels to be in the last 5 kms. <span style="background-color: transparent; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">During such times, it all flashbacks too! The toughest part of FM brought forth the memories of toughest training times and it helped feel things better! </span></span></span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Next stretch was, India Gate to Lodhi rd. It witnessed a swarm of HM runners coming from opposite direction and occupying most part of the road. Volunteers did a fair job in vacating FM lane, but at few places it did get constricted to negotiate. Thus, about 3 kms were done with HM runners witnessing us during last few miles. I received so many cheers during this stretch. Though, fatigue had set in by now but, in my mind, I kept telling myself that:</span><br />
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<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">You have trained for this day all season! Keep going!</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">You have seen more harder times during training! This is going to be simple!</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Remember all those wishes and blessings your friends and near and dear ones have given!</span></li>
<li><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">You are doing well and you will finish strong!</span></li>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">With this, I was now in the last stretch with about 2 kms to do! Took jaggery from the aid station and kept my eyes ahead on a veteran runner. Caught hold of him in the last split. In 42nd split, increased my cadence to use a few unused muscles, if left still! The effort translated well into a 4:29 split.</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">The finish line was now like a stadium lap left. And a loud grunt followed before I increased my pace further. Imagined the most tiring and hardest lap I would have ever done during my speed training! Saw my brother standing near stadium gate and I gave out my one last sprint to the finish line to look up right up in the sky to thank the divine force for being with me and having blessed me all this while to finish strong!</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Reading the watch at 3:10:59 was a great feeling indeed!</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">A long cherished Boston Marathon Qualification mark conquered. A little bit of emotions which follow are natural after a long odyssey filled with hard work, focus, perseverance, good days, bad days, summers , winters, rains, sometimes roads, sometimes trails, a few on treadmills, joys, sorrows, taste of salt from own sweat and many more intermittent destinations!</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">A small jog till medal distribution point and gratitude expressed to the volunteer giving medal finished the proceedings.</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Found Seema Menon standing right after medal point. She congratulated me and enquired if all is ok! I affirmed and took a bottle of water from her. </span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">It was 7:45 am now and time to get some post-race discipline going! No bruises, no black toe nails, no cramps, no blisters!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px;">The medical people were hardly 100m away. So, straight went to them and got some stretching done for 10 mins. Took off my shoes and remained barefoot for rest of the time. </span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px;">It was now time to feed the body. The refreshment corner had a pre-packaged plate with Upma, Poha, Khichdi, Banana and a Gulab-Jamun. Had Upma, a few spoons of khichdi, banana and sweets. Overall, it was on spicier side. Hence, could not finish the plate off. Took a small cup of coffee and relished it. There was lots of salt on face, so took another glass of water and washed it off. Took a few pics for bragging rights later. By 8:30 am, I was done and ready to pick up my baggage from the counter. Borrowed somebody's mobile and informed family about everything fine with me and milestone achieved. </span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Picked up baggage and walked straight to parking area where my jubilant brother was waiting for me. Changed over to dry clothes and by 9 am, we were ready to head back home.</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">I thought I will relax during the 1 hour or so of journey, but excitement and ecstasy got the better of me. What followed was a barrage of congratulatory messages and calls.</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Brother's place came in no time! His wife was waiting to greet us with awesome menu laid out for recovery. Couldn't have asked for anything more than this after a race!</span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">After about 2 hours of recovery sleep, an even delicious lunch was relished and I was ready to start my journey back to Hyderabad. Brother's complete family saw me off from a nearby metro station and headed straight to airport. Reached Hyderabad by an evening flight. Though I reached very late, but wife was awake to receive me with a banana cake for celebration!</span></div>
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<span style="color: red;"><span style="font-family: "arial";"><span style="font-size: small;">6. <u>Take-aways.</u></span> </span></span></h3>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">There are few important take-aways from the season and this race:</span></div>
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<li><span style="font-size: 16px; line-height: 18.66px; text-indent: -24px;"><span style="font-family: "arial";"><span style="color: black;"><span style="color: black;"><b>Health Check</b>: The first thing I did during start of the season last year was to get medical tests done. To my surprise, deficiency in Vit D, B12 was seen and also leukocytes were less in the blood profile. Thus, immediate note was taken and nutrition was spruced up to get these levels rectified first. It took about a month (Mar 2017) to sort all this out, but Vit D dosage continued on weekly basis at 10K IU. Hence, I highly recommend a <b><i>pre-season health check-up</i></b>.</span></span></span><i></i></span></li>
<li><span style="font-family: "arial";"><span style="color: black;"><span style="color: black;"><span style="font-size: 16px; line-height: 18.66px; text-indent: -24px;"><b><i>Nutrition</i></b></span><span style="font-size: 16px; line-height: 18.66px; text-indent: -24px;"> is a big deal-breaker. The right nutrition choices along with a good amount of training ensured that I get lighter within my base-building time. It is such an enormous topic that even a separate blog post may not be able to do justice. So, make the right choices and certainly note down your usual menu to see if it is catering for almost all the vitamins and minerals you need in their right amounts.</span></span></span></span></li>
<li><span style="color: black; font-family: "arial";">A 10-12 hour <b><i>carb-fasting</i></b> after dinner till next day work-out did wonders in adjusting my body to rely on alternate sources of energy like fats and protein. It takes time but consistency and perseverance pays.</span></li>
<li><span style="font-size: 16px; line-height: 18.66px; text-indent: -24px;"><span style="color: black; font-family: "arial";">Adoption of the <b><i>right elements in training</i></b> is important. It may not strike even in one whole season what works for you. It is not necessary that my training routine will suit all runners. So, keep at it and see what kind of training is sustainable to ensure that you remain injury-free too and also attain race-day fitness gradually. In this vein, I must also say that stay away from 3 Too's - Too much, Too fast, Too soon!</span></span></li>
<li><span style="font-family: "arial";"><span style="color: black;"><span style="color: black;"><span style="font-family: "arial";"><b><i>Meditation</i></b> was a new entry into the whole gamut of things. I am new to it, so it felt difficult. Luckily, a friend came to rescue and gifted me a beautiful book titled <b>"A Million Thoughts"</b> by <b>Om Swami</b>. There were hard times in training and I felt that alternate strategies are required to feel relaxed and recovered. I found meditation working. Like running, this too has a learning curve, but I am at it! </span></span></span></span></li>
<li><span style="color: black; line-height: 18.66px; text-indent: -24px;"><span style="color: black; font-family: "arial";">This season was the first time that I was not too sticky about pre-long run and pre-race meals. Before and during long runs, I fed or drank water only when I felt the hunger or thirst. If the nutrition discipline over last 24 hours has been good, there is no need to panic in the morning next day before a longer run. 2000 kcal is all body can store and that would have come from healthy eating every day. Unnecessary stuffing only ensures that the body adapts to easily available energy resource first. It helped a great deal to adapt my body to use fat.</span></span></li>
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<li><span style="color: black; font-family: "arial"; line-height: 18.66px; text-indent: -24px;">It helps to be a bit geeky (and techie ☺) sometimes. So, I have been mulling over running stats like cadence, stride length, breathing, HR, average pace etc. On race day, I could feel the geek in me working, since every now and then, I would calculate something in my mind. By doing this, mind stays alert and the focus remains on the running related aspects. I have been practicing all this during my long runs. Mind does wander, but we need to get the focus back by practicing during training. </span></li>
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<li><span style="color: black; font-family: "arial";">Emphasis on <b><i>running economy</i></b> helps. To this extent, I read some great tips from the website <a href="http://howtorunamarathon.net/">howtorunamarathon.net</a>. Many aspects like tangent running, tying shoe laces, running uphill/downhill, body temperature management, belly breathing, using arms effectively etc have been covered really well. I make it a point that I go through important parts of the website before all races to, sort of, revise what I have been learning.</span></li>
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<li><span style="color: black; font-family: "arial";">Howsoever counter-intuitive it may seem, majority of our training (80-90%) has to be easy to moderate. It helps strengthens our muscles and also aids in adaptability of our tendons, ligaments, joints and bones to rigors of running. It's easy to correct form when running slow. Yes, it also increases the quantity and size of the mitochondria, thereby improving glycogen storage.</span></li>
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<span style="color: red;"><span style="color: #073763;"><span style="color: black; font-family: "arial";"><span style="background-color: transparent; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">A good FM was long overdue since two seasons had been spent on FM training. Though I had a good debut in 2016 and a faltered one to follow 3 months later at Mumbai; I had my lessons well learnt. The FM kind of distance has to be respected. We may have done a lot of training but it may or may not be our day. I have seen so many awesome runners not been able to do well in each race they run. But, what we definitely can do is good training. So, complete focus in 2017 was to keep training and keep a few small milestones enroute to check progress.</span></span></span></span></div>
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<span style="color: red;"><span style="color: #073763;"><span style="color: black; font-family: "arial";"><span style="background-color: transparent; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It has been a huge feeling of contentment. I will fail in my duty if do not express my sincere gratitude to my family for being right there next to me always. My better half has borne the maximum brunt for having seen my daily tantrums on eating super-selectively, resting and avoiding long outings. My kid has always pushed me to go out there and win something! </span></span></span></span></div>
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<span style="color: red;"><span style="color: #073763;"><span style="color: black; font-family: "arial";"><span style="background-color: transparent; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">The immediate running groups - Secunderabad Runners & Hyderabad Runners have been a great source of motivation. I just loved the way they celebrated my BQ!</span></span></span></span></div>
<span style="font-family: "arial";"><span style="background-color: transparent; color: lime; display: inline; float: none; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b><i><br /></i></b></span></span>
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<span style="color: black; font-family: "arial";">“Life's battles do not always go to the stronger or faster man, but sooner or later the man who wins is the man WHO THINKS HE CAN!!!
- "From the Poem <b>THINKING </b>by <b>Walter D Wintle</b>"
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: "arial";"></span><span style="color: black;"></span><u>Activity Links</u>:</b></span></div>
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<span style="color: black; font-family: "arial";"><a href="https://www.strava.com/activities/1424657489"><b>https://www.strava.com/activities/1424657489</b></a></span></div>
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<span style="color: red;"><b><span style="font-family: "arial";"><span style="color: black;"><a href="https://connect.garmin.com/modern/activity/2519587035">https://connect.garmin.com/modern/activity/2519587035</a> <span style="color: red;"> </span></span></span></b></span></div>
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<span style="color: red;"><b><span style="font-family: "arial";"><span style="color: black;"><span style="color: red;"><u>My profile and social media links</u>:</span></span></span></b></span></div>
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<span style="color: blue;"><b><span style="font-family: "arial";"><span style="color: blue;">Facebook:</span><span style="color: blue;"> </span></span></b><a class="_39g6" href="https://www.facebook.com/sukhchain76" style="background-color: white; cursor: pointer;"><span class="_50f7" style="font-weight: bold;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;">http://facebook.com/<wbr></wbr><span class="word_break" style="display: inline-block;"></span>sukhchain76</span></span></a></span></div>
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<span style="color: red;"><b><span style="font-family: "arial";"><span style="color: black;"><span style="color: blue;"><span style="color: blue;">Instagram: <a href="http://www.instagram.com/sukhchain76">www.instagram.com/sukhchain76</a></span></span></span></span></b></span></div>
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<b><span style="font-family: "arial";"><span style="color: blue;">Twitter: sukhi76 </span></span></b><br />
<b><span style="font-family: "arial";"><span style="color: blue;">Strava: <a href="https://www.strava.com/athletes/10003524">https://www.strava.com/athletes/10003524</a></span></span></b><br />
<b><span style="font-family: "arial";"><span style="color: blue;">Garmin: <a href="https://connect.garmin.com/modern/profile/Sukhi">https://connect.garmin.com/modern/profile/Sukhi</a></span></span></b></div>
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<span style="font-style: normal; font-weight: 400; letter-spacing: normal; text-transform: none; white-space: normal; word-spacing: 0px;"><b><span style="font-family: "arial";"><span style="color: red;"><u>Blog</u> </span><span style="color: blue;">: </span></span></b></span><span style="color: blue; font-family: "arial";"><b>http://sukhirunning.blogspot.in</b></span><b style="font-style: normal; font-weight: 400; letter-spacing: normal; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial";"><span style="color: black;"><span style="color: blue;"> </span><span style="color: red;"> </span></span></span></b></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b><u>THE ROUTE MAP</u></b></span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b><u>THE ELEVATION PROFILE</u></b></span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b><u>THE SUMMARY</u></b></span></div>
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<b>THE BIB</b></span></span></u></span></div>
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<b style="color: red;"><u>THE MEDAL</u></b></span></span></span></div>
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sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.com2tag:blogger.com,1999:blog-1644163382867639879.post-35596212072562354392017-01-29T15:34:00.000+05:302017-02-02T12:37:03.607+05:30The Standard Chartered Mumbai Marathon-2017<div dir="ltr" style="text-align: left;" trbidi="on">
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Hi Runners</div>
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This race report wasn't easy one to write. Having done a nice debut, I had high expectations from myself. SCMM-2017 was my second FM after <b><a href="http://sukhirunning.blogspot.in/2016/10/my-first-full-marathon-shriram.html" target="_blank">Bengaluru FM</a> </b>in Oct 2016. And it also marked culmination of the racing season. Well, I think some races end up teaching you a lot. This race taught me immensely in all aspects - be it pre-race aspects, during race or post-race aspects. Actually, it ended up being two races - one actual and next in hospital against sickness.<br />
As usual, the race report has pre, during and post sections.<br />
<h3>
<span style="color: red;">1. Pre-Race.</span></h3>
<span style="color: blue;"><i><b>General notes on Training</b></i>.</span> The pre-race period started right after the previous FM on 16 Oct 16 with reverse taper of two weeks. After that, it was steady mileage of 60-70km per week with easy runs. There was hardly anytime for SCMM and try anything new. November flew off in no time. Come December and it got chilly. Mostly, I don't fall sick irrespective of change of weather. But, this time it hit me. Before, I could take off and peak, got viral infection twice within a span of two weeks. What it really did to me was derail my appetite, intensity training and continuity overall. Still, whatever number of healthy days I got, my coach did try his best to get some anaerobic training done in. Long runs were mostly 2h15min to 2h30min. The last three long runs before taper had some elements of tempo interjected. We couldn't manage hill training this time. Overall, our effort was to try and go medically fit even if it is at the cost of some shape. The penultimate week had a baseline 5k, which I could do in season best 19:45! Rest all taper was easy and scaled down mileage of about 48 and 35kms.<br />
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<span style="color: blue;"><i><b>General notes on Nutrition</b></i>.</span> I kept the nutrition philosophy same. A short time between two races doesn't give any liberty too for trying out new things. I have replaced the morning honey in warm water with <b><i>apple cider vinegar</i></b> (more info <a href="http://sukhirunning.blogspot.in/2017/01/benefits-of-apple-cider-vinegar-for.html" target="_blank"><b>here</b></a>). I did introduce <span style="color: red;"><b><a href="https://unived.in/lean-plant-based-pea-protein-config.html" target="_blank">Unived's lean pea protein</a></b></span> about 3 days a week and increased the frequency to daily gradually. It was the best decision I took and really helped me recover, especially on tough days! On easier and low mileage days, carb consumption was reduced. Processed sugar was less in life anyway! Fruits including dry fruits continued to play important part of my mid-day snacking. What I did try new, albeit on minor scale, was consumption of gels during long runs. Tried different makes and flavours. I am still not sure of my final choice. Black salt water as one of the drinks in long run was taken more seriously. Overall, I did feel that I ate moderately due to average appetite in December. I wish I had eaten more!<br />
<br />
<span style="color: blue;"><i><b>The Carbo-loading</b></i>.</span><br />
One can be a little conscious about carb loading in the last week. It's a practise one needs to be rather getting used to in incremental portions as run up to long runs. Thus, any special and new effort done can get counter-productive. Most of my Saturday dinners have been rather benign yellow lentils with curd and rice to get easy and digestible carb in. Also, Saturdays used to see a little extra effort in eating porridge for breakfast and a nice,filled veg sandwich for mid-day. This practise continued for all long runs. So, for SCMM too, I continued to eat simple dal, roti and rice daily from Monday with Veg sandwiches as mid-day snacks. From Thursday, a little extra effort to get more carbs in started. By Thursday evening, I was in Mumbai in any case. Since, I was in a guest room, I faced first time issue in getting my choicest meals and snacks to eat. It was as per menu that day. It affected my carb-loading plan a little on Friday, before I took control on Saturday by ordering two pasta dishes specially. My Saturday special efforts helped me load up about 400gm of carb, as was my aim. The next target was to eat about 150gm carbs before race.<br />
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><span style="font-size: 14.0pt;">Ser
No</span></b></div>
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<b><span style="font-size: 14.0pt;">Food
Item</span></b></div>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><span style="font-size: 14.0pt;">Carbs
(gm)</span></b></div>
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<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">1</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Three Bananas</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">75</span></div>
</td>
</tr>
<tr>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Two Oranges</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">30</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">3</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Enerzal 200ml – 2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">30</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">4</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Cocojal</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">8</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Milk with Cocoa powder</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">24</span></div>
</td>
</tr>
<tr>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Max Protein bar</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">32</span></div>
</td>
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<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">7</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">ORSL 200ml</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">24</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">8</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Jaljeera</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">30</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">9</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Pasta – 2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">80</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">10</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">Real active carrot orange juice</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">12</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 41.4pt;" valign="top" width="55">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">11</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">One bowl yellow lentils</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">25</span></div>
</td>
</tr>
<tr>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">12</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">One bowl steamed rice</span></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">20</span></div>
</td>
</tr>
<tr>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">13</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 207.0pt;" valign="top" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 14.0pt;">One bowl curd</span></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 59.0pt;" valign="top" width="79">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-size: 14.0pt;">14</span></div>
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<br />
<br />
<br />
<span style="color: blue;"><i><b>The Travelling and Stay</b></i>. <span style="color: black;">The travel was planned by air. The idea was to reach there two days well in advance to acclimatize being my first coastal FM sojourn. The stay could be managed only in a guest room with fixed messing. Also, I wanted to avoid outside food, as much as I can. Coming this early has its pros and cons. It was good that I could manage two 30min runs in the morning on Friday and Saturday. So far, morning weather looked promising. Two days also ensured I am well rested. But what I did miss was family care and customised meals, especially, at odd times. I have been used to frequent eating. Nevertheless, one needs to adapt to different situations.</span></span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-1ghUfKa-Xh4XY36fRWaOun9tlmEsJFI6Mp8TpxyRVQX8E1RFlGcOYFloy1dFRu1SIVRRiG7op8w2-BvVzZL3i3LGjv691b-EzfyZfE7pepKQeePhgEgGuukV85lgETvHXIoyTSUF4Ekk/s1600/scmm1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-1ghUfKa-Xh4XY36fRWaOun9tlmEsJFI6Mp8TpxyRVQX8E1RFlGcOYFloy1dFRu1SIVRRiG7op8w2-BvVzZL3i3LGjv691b-EzfyZfE7pepKQeePhgEgGuukV85lgETvHXIoyTSUF4Ekk/s320/scmm1.jpg" width="320" /></a></div>
<br />
<br />
<span style="color: blue;"><i><b>Expo</b></i>. <span style="color: black; font-size: small;">It was planned to be a quick visit spending less time on feet. The expo was about 8km away from my place. Hence, hired a quick cab and went straight to the expo site. As usual, met a few fellow runners, some happy, a few tense! The expo was a small place distributed over two floors. Number of stalls weren't many going by the proportions of SCMM. The stage area was too very small. Went straight to bib area, collected my bib followed by T shirt collection at ground floor. Work over, it was time to head back. Caught a taxi and reached back room. It was all done by 12:30 noon.</span></span><br />
<br />
Had a good lunch by 1:30pm. After lunch, I did feel a slight sign of throat going off. Took levocetrizine at this moment to ward off anything coming! Kept the racing attire ready including the bag with its contents. Relaxed rest of the day and had early dinner by 7:30pm. It was simple rice,dal and curd. Gave myself sometime to gulp in hot milk and food to sink in before finally hitting the bed at 8:30pm. The alarm was set for 2:00am! As usual, it was an anxious night, not much sleep.<br />
<br />
<br />
<h3>
<span style="color: red;">2. Race Day.</span></h3>
<span style="color: red;"><i><b><span style="color: blue;">Waking up. </span></b></i><span style="color: black;">Woken up by alarm at 2:00am. I had the complete cooking kit ready the previous night. Did not change anything on menu. Went straight to mess kitchen and cooked up oat-meal, chickpeas with desi ghee and two peanut butter sandwiches. Cooking was done by 2:30am. Consumed oat-meal first. Somehow, stomach wasn't co-operating this time and was losing urge to eat. Eventually, couldn't eat chickpeas and sandwiches as planned. Not a good start to the day! Cleared morning ablutions without focusing too much on eating. The taxi was booked for 3:45am. It was at right time. Three more runners joined in for taxi share. by 4:00am, we were off to the start area,that is, Azad Maidan. By 4:15am, we were about 500m short of start area and had to get off due to cordoning of the area. We walked the rest of the distance. By 4:45, the entry gates were open and we were one of the first ones to enter.</span> </span><br />
<br />
<span style="color: red;"><i><b><span style="color: blue;">Warming up.</span></b></i><span style="color: blue;"> <span style="color: black;">After a brief visit to wash-room, I was ready to warm up at around 5:05am. Did my 20min yoga routine (<a href="https://www.youtube.com/watch?v=e9ks2LFQ-XI" target="_blank">this one</a>). Phew, I started sweating from yoga itself! A little hint on things to come! Followed it up with light jog and some dynamic stretches. By 5:30am, we started walking towards staging area. Gulped a gel. It was a long, circuitous walk, should have catered for more time for it! Met some fellow runners - Raghu, Arun, SK Mati. The start area was supposed to be coral'ed. But, it was a chaos. I was slated for Coral A, but found myself walking behind G, H guys. In all, it was a mixed up affair. Organisers realised that they were late in opening the only gate for entry to start area. By the time, we could even reach the start point, the race had started! Though, it doesn't matter from timing perspective, but from the number of people you will encounter before settling down on the route.</span></span></span><br />
<br />
<span style="color: red;"><span style="color: blue;"><span style="color: black;"><span style="color: blue;"><i><b>The Race. </b></i><span style="color: black;">It was a long walk to start point. About 100m away, the race had already started sharp at 5:40am. Already lot of crowd was ahead. Walked the balance 100m and started the race after crossing timing mat. Since the FM route was same as last time, so elevation data etc was available from fellow runners. A rough guideline was prepared in an excel sheet. A target of anywhere between 3:30 and 3:35 seemed okay. Accordingly, on broader front, the 5K splits were planned to be kept between 24 to 25 mins, as far as possible.</span></span> </span></span></span><br />
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<body>
<!--[if !excel]> <![endif]-->
<!--The following information was generated by Microsoft Office Excel's Publish
as Web Page wizard.-->
<!--If the same item is republished from Excel, all information between the DIV
tags will be replaced.-->
<!----------------------------->
<!--START OF OUTPUT FROM EXCEL PUBLISH AS WEB PAGE WIZARD -->
<!----------------------------->
<div align="center" id="SCMM 17_18508" x:publishsource="Excel">
<table border="0" cellpadding="0" cellspacing="0" class="xl6318508" style="border-collapse: collapse; table-layout: fixed; width: 560px;">
<col class="xl6318508" style="mso-width-alt: 3876; mso-width-source: userset; width: 80pt;" width="106"></col>
<col class="xl6318508" style="mso-width-alt: 3291; mso-width-source: userset; width: 68pt;" width="90"></col>
<col class="xl6318508" style="mso-width-alt: 2742; mso-width-source: userset; width: 56pt;" width="75"></col>
<col class="xl6318508" style="mso-width-alt: 3035; mso-width-source: userset; width: 62pt;" width="83"></col>
<col class="xl6318508" style="mso-width-alt: 2925; mso-width-source: userset; width: 60pt;" width="80"></col>
<col class="xl6318508" style="mso-width-alt: 4608; mso-width-source: userset; width: 95pt;" width="126"></col>
<tr height="29" style="height: 21.75pt; mso-height-source: userset;">
<td class="xl6418508" colspan="6" height="29" style="height: 21.75pt; width: 421pt;" width="560"><a href="https://www.blogger.com/null" name="RANGE!A1:F50">SCMM-17 FM PLANNING SHEET</a></td>
</tr>
<tr height="21" style="height: 15.75pt; mso-height-source: userset;">
<td class="xl6518508" height="21" style="height: 15.75pt; width: 80pt;" width="106">Goal
Pace</td>
<td class="xl6618508" style="border-left: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl6718508" style="width: 56pt;" width="75"></td>
<td class="xl6818508" style="width: 62pt;" width="83"></td>
<td class="xl6818508" style="width: 60pt;" width="80"></td>
<td class="xl6318508" style="width: 95pt;" width="126"></td>
</tr>
<tr height="21" style="height: 15.75pt; mso-height-source: userset;">
<td class="xl6918508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">Variance (%)</td>
<td class="xl7018508" style="border-top: none; width: 68pt;" width="90">30</td>
<td class="xl6818508" style="width: 56pt;" width="75"></td>
<td class="xl6818508" style="width: 62pt;" width="83"></td>
<td class="xl6818508" style="width: 60pt;" width="80"></td>
<td class="xl6318508" style="width: 95pt;" width="126"></td>
</tr>
<tr height="21" style="height: 15.75pt; mso-height-source: userset;">
<td class="xl7118508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">Min Elevation</td>
<td class="xl7218508" style="border-top: none; width: 68pt;" width="90">-2.00</td>
<td class="xl6818508" style="width: 56pt;" width="75"></td>
<td class="xl6818508" style="width: 62pt;" width="83"></td>
<td class="xl6818508" style="width: 60pt;" width="80"></td>
<td class="xl6318508" style="width: 95pt;" width="126"></td>
</tr>
<tr height="21" style="height: 15.75pt; mso-height-source: userset;">
<td class="xl7118508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">Max Elevation</td>
<td class="xl7218508" style="border-top: none; width: 68pt;" width="90">2.60</td>
<td class="xl6818508" style="width: 56pt;" width="75"></td>
<td class="xl6818508" style="width: 62pt;" width="83"></td>
<td class="xl6818508" style="width: 60pt;" width="80"></td>
<td class="xl6318508" style="width: 95pt;" width="126"></td>
</tr>
<tr height="63" style="height: 47.25pt;">
<td class="xl7318508" height="63" style="border-top: none; height: 47.25pt; width: 80pt;" width="106">KM</td>
<td class="xl7318508" style="border-left: none; border-top: none; width: 68pt;" width="90">Pace (elevation adjusted)</td>
<td class="xl7318508" style="border-left: none; width: 56pt;" width="75">Elevation
(m)</td>
<td class="xl7318508" style="border-left: none; width: 62pt;" width="83">Elevation
(%)</td>
<td class="xl7318508" style="border-left: none; width: 60pt;" width="80">Time (+/- of
goal pace)</td>
<td class="xl7318508" style="border-left: none; width: 95pt;" width="126">Cumulative
Time (elevation adjusted)</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:59</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-2</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:04:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:09:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">3</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:14:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">4</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:19:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">5</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:24:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">6</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:29:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">7</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:34:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">8</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-1</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:39:59</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">9</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:14</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">19</td>
<td class="xl7718508" style="background: red; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">1.90</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">15</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:45:13</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">10</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">1</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:50:13</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">11</td>
<td class="xl7518508" style="background: red; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 68pt;" width="90">00:04:45</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-20</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-2.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-16</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:54:58</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">12</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:57</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-4</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.40</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-3</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">00:59:55</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">13</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:03</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">4</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.40</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">3</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:04:58</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">14</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-1</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:09:58</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">15</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">1</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:14:58</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">16</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:06</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">8</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.80</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">6</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:20:04</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">17</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">1</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:25:04</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">18</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:06</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">8</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.80</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">6</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:30:10</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">19</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:47</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-17</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-1.70</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-13</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:34:57</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">20</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:59</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-2</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:39:56</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">21</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:59</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-2</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:44:55</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">22</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:57</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-5</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.50</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-4</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:49:52</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">23</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:01</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">2</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:54:53</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">24</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:58</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-3</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.30</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">01:59:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">25</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:04:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">26</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:09:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">27</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:14:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">28</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">1</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:19:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">29</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-1</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:24:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">30</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:59</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-2</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:29:50</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">31</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:01</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">2</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:34:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">32</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-1</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:39:51</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">33</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:59</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-2</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-0.20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-2</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:44:50</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">34</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:49:50</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">35</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">02:54:50</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">36</td>
<td class="xl7518508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 68pt;" width="90">00:05:20</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">26</td>
<td class="xl7718508" style="background: red; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">2.60</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">20</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:00:10</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">37</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:46</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-19</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-1.90</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-15</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:04:56</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">38</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:04:53</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">-10</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">-1.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">-8</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:09:49</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">39</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:14:49</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">40</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:19:49</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">41</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:24:49</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">42</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">0</td>
<td class="xl7718508" style="background: #92D050; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">0</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:29:49</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl7418508" height="21" style="border-top: none; height: 15.75pt; width: 80pt;" width="106">0.5</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 68pt;" width="90">00:05:00</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 56pt;" width="75">1</td>
<td class="xl7718508" style="background: yellow; border-left: none; border-top: none; border: .5pt solid windowtext; color: black; font-family: Calibri; font-size: 12.0pt; font-weight: 400; mso-pattern: black none; text-decoration: none; text-line-through: none; text-underline-style: none; width: 62pt;" width="83">0.10</td>
<td class="xl7618508" style="border-left: none; border-top: none; width: 60pt;" width="80">1</td>
<td class="xl7518508" style="border-left: none; border-top: none; width: 95pt;" width="126">03:32:19</td>
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<td class="xl7918508" style="border-left: none; border-top: none; width: 56pt;" width="75">74</td>
<td class="xl7818508" style="border-left: none; border-top: none; width: 62pt;" width="83"> </td>
<td class="xl7818508" style="border-left: none; border-top: none; width: 60pt;" width="80"> </td>
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<b><i>Split 0-5km</i></b>. The first split went about wading through the initial crowd on Veer Nariman rd and Sir Doab Tata rd next to sea. It was a different experience in getting sweat early on in the first km itself. It was mostly flat. The idea was to exercise restraint, get into the groove and make way. Crossed an elderly Sardar gentleman and exchanged "Waheguru ji ka khalsa"! First 5k was done in 24:04 as planned.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9rMFapbJRSnucEXpQcVI120Q447kbHCTGYE4aYP6udfJ9GzKqFPkqPkM1Ze2YOAiVn6Nr_OTN7bnE3NV3CrLI4rBEm9QuvQAPOXvFnFEbX15DBNfsqiZN62p-KIC8ifydEFbIIRH0Bxs/s1600/scmm+1-5km.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9rMFapbJRSnucEXpQcVI120Q447kbHCTGYE4aYP6udfJ9GzKqFPkqPkM1Ze2YOAiVn6Nr_OTN7bnE3NV3CrLI4rBEm9QuvQAPOXvFnFEbX15DBNfsqiZN62p-KIC8ifydEFbIIRH0Bxs/s320/scmm+1-5km.png" width="320" /></a></div>
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<b><i>Split 5-10km</i></b>. The route continued along the sea till it turned right at around 8k mark onto Hughes rd and then Peddar rd. By now, I could see myself following a good group maintaining nice pace akin to mine. As planned, drank gel after 40mins of run. The climb of Peddar started at around 8.5k, dipped a little, before it climbed again. Being in the initial part of the race, not much was felt at this point. Though, I slowed down a little, but it was negotiable. This split finished precisely at top after Jaslok hospital and was done in 24:53.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnYDv7hB2ryILHyVfSIfpo-c_1ZqRR_lSLdxT10-gMZsdRlP0QqhL27fedoFzOGmBbH4W1lfA9UWlqqB0AkaVk9lKcD3Fs_wddh9JdDkQ8JUDFgcW3IpeCRET8Ql8V6YAoOS8HizfdxoQg/s1600/scmm+5-10km.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnYDv7hB2ryILHyVfSIfpo-c_1ZqRR_lSLdxT10-gMZsdRlP0QqhL27fedoFzOGmBbH4W1lfA9UWlqqB0AkaVk9lKcD3Fs_wddh9JdDkQ8JUDFgcW3IpeCRET8Ql8V6YAoOS8HizfdxoQg/s1600/scmm+5-10km.png" /></a></div>
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<b><i>Split 10-15km</i></b>. This split was mostly flat after a good downslope after Peddar on Lala Lajpat rai marg and Worli seaface rd. Opened up a little on the downslope, remebering to spread the wings with shorter, faster steps. Mostly I kept myself on extreme left side of the road as was evident from video walk through to make sure i am not doing a few meters extra.This split was done in 24:31, going by plan so far. It also marked our entry into Bandra-Worli sealink.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjltcMhyphenhyphena-8IBnziVyIBH5M19yFb_slplbg3zYOng4wxhPtsWA5__EZgLxBYQ5Dr9cBQ9wXwqGtTF4xdTQJmDfTjc-ytxH-oNvSvTzNkXMIt5OcaKX8P2Jsh2b-NfaWkjuSHVxnMAm-yvsk/s1600/scmm+10-15km.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjltcMhyphenhyphena-8IBnziVyIBH5M19yFb_slplbg3zYOng4wxhPtsWA5__EZgLxBYQ5Dr9cBQ9wXwqGtTF4xdTQJmDfTjc-ytxH-oNvSvTzNkXMIt5OcaKX8P2Jsh2b-NfaWkjuSHVxnMAm-yvsk/s320/scmm+10-15km.png" width="269" /></a></div>
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<b><i>Split 15-20km</i></b>. This section was completely on Bandra-Worli
sealink. Initially it was a gradual, but gentle upslope, as if we are running
on a treadmill with 1% gradient or so set. At 15km, picked up an Enerzal drink
and kept sipping for the next 1km. This stretch was done well because I was
able to keep good pace. From the opposite side, I could see hoards of HM
runners on the other side of road. Time taken was 24:14.<o:p></o:p><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhqjSZ2dj4ITyNekV6Prwj0r7rQ9VsGfWVRT6JZDeEbptUJ4Mjg5wEVl7NLK5-w4tJJonUBeabCoS5RTVUjfubL-T38VkJq6USWFF5GGSRTmCxUgbZVrGn0ZGR_YRaj__YetKCRIPIwZYt/s1600/scmm+15-20km.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhqjSZ2dj4ITyNekV6Prwj0r7rQ9VsGfWVRT6JZDeEbptUJ4Mjg5wEVl7NLK5-w4tJJonUBeabCoS5RTVUjfubL-T38VkJq6USWFF5GGSRTmCxUgbZVrGn0ZGR_YRaj__YetKCRIPIwZYt/s320/scmm+15-20km.png" width="263" /></a></div>
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<div style="margin: 0in 0in 0.0001pt;">
<b><i>Split 20-25km</i></b>. We left sealink at
around 21.5km. This section was through Mahim and Dadar West areas and mostly
flat or downslope. I could see lots of families standing in their balconies and
cheering runners. Also, many kids were out there standing with biscuits and
chocolates to cheer runners. Hats off! Great feeling indeed! What a way to
imbibe fitness in these kids? Also, for the first time, I could feel the engine
getting hot. Hence, poured a 200ml bottle down my spine at 23km. But the water
found its way to my shoes! Gosh! Wet socks and that thumping sound
from wetness! Bad it was. Still, continued running. The section as done in
24:22.<o:p></o:p><br />
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<b><i>Split 25-30km</i></b>. This section saw us
returning back to seaface road. At 26.5km or so, I could feel something going
wrong with the body as I slowed down a little, though not stopped. It was a
conscious decision to pick up pace later after 32km. There was a strange emptiness
as if energy reserves have dried up and overall sickness. Still, didn’t stop
and finished the section in 26:25.<o:p></o:p><br />
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<div style="margin: 0in 0in 0.0001pt;">
<b><i>Split 30-35km</i></b>. This section saw the
pace going down further. Stopped at 32km to have black salt with water. Momentarily
felt better. The legs were feeling as if additional 5kg load has been added to
them. It was a difficult stretch since the pedder climb was also part of it.
Pedder was done running but very slowly. Gulped two Parle G biscuits too
being offered by some volunteers. The thoughts at this juncture were to carry
on slowly and pull up in the last 5km. Whatever FM was left was to be done on
sheer willpower. At this point, I had all the license health-wise to stop and
have a DNF. But belief in training done so far kept pushing me to complete. The
section could be done in sedative 28:46.<o:p></o:p><br />
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<div style="margin: 0in 0in 0.0001pt;">
<b><i>Split 35-40km</i></b>. The Pedder climbs
were finally over at 36.6km. Rest was along seaface road. The thoughts of
pushing in the last 5km were all evaporated. This section saw me walking with
running. Out of rhythm, it was now run for as much as time possible and finish.
Wherever I did feel the need to walk, I did so. The toughest of all sections,
it was done the slowest too in 34:19. I must say at this point that I was
feeling really bad about the whole thing. A race which was going so well, had
to be like this towards the end!<o:p></o:p><br />
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<div style="margin: 0in 0in 0.0001pt;">
<b><i>Split 40-Finish-line</i></b>. The last walk
was at around 40.2 in this section. Thereafter, I had decided that I won’t walk
till finish line and I did that! The 2.4km long small, but seemingly longest
section was done in 15:39. There was lot of crowd on the last stretch and mile
markers could be read in few hundred metres. The finish line was a pleasant
sight, which I may not have seen running, I finally conquered running through
it in 3:47! Thereafter,it was a bit of walk to get the medal and eatables being given
along. Gulped in Nescafe Latte immediately! I did try to stretch in the zone
earmarked, but couldn’t get hold of a volunteer for help. So, did a bit of foam
rolling myself. Post-stretch, drank the protein drink (Zago).<o:p></o:p><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx5X-TquXAKyNGxZ-qyXogT4L0ndhF-OyDPmxG3iMWymeJBJEPFHsxhqC2ANWQl4xKeYbbKYIoBZgY8YIzIqacsbyKufhg3E238sZULjEGj80Eo0tsrqYYMmn4QszRj9qUIGeD1V6WqvmJ/s1600/vlcsnap-6385-09-29-03h00m07s943.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx5X-TquXAKyNGxZ-qyXogT4L0ndhF-OyDPmxG3iMWymeJBJEPFHsxhqC2ANWQl4xKeYbbKYIoBZgY8YIzIqacsbyKufhg3E238sZULjEGj80Eo0tsrqYYMmn4QszRj9qUIGeD1V6WqvmJ/s320/vlcsnap-6385-09-29-03h00m07s943.png" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07fDSiWf4YFwFnVBbTm4Y-OMoP4EkZCjl0ZoQdFQHKZJuudcpTN-KbHeBo17VjQi4cHFuzyeEMGh_5OlOLzA5rSRyvPeDqSbcU5t6rrWHTnHblyppnbKDwK-m431Gp28ScxFnQnDI5Xj_/s1600/scmm+40-FL.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07fDSiWf4YFwFnVBbTm4Y-OMoP4EkZCjl0ZoQdFQHKZJuudcpTN-KbHeBo17VjQi4cHFuzyeEMGh_5OlOLzA5rSRyvPeDqSbcU5t6rrWHTnHblyppnbKDwK-m431Gp28ScxFnQnDI5Xj_/s320/scmm+40-FL.png" width="320" /></a></div>
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
</div>
<div class="MsoNormal">
<br /></div>
<h3>
<span style="color: red;">3. Post Race.</span></h3>
<div>
<span style="font-family: "times new roman" , serif; font-size: 12pt;">It was a mixed feeling
of having completed a difficult race, but having gone off mark! But,as my coach
mentioned later, one should draw lot of strength from a race like this. It is
easy to attribute such failures to many reasons. But, I must say that I ended
up learning a lot. In an effort to analyse what really happened, I forgot my
post-race discipline too and fed myself poorly in the most demanding minutes
after race. Nevertheless, I will summarise my take-aways as below:</span></div>
<div>
<span style="color: red;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in;">
</div>
<span style="color: red;">
</span>
<br />
<ul><span style="color: red;">
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"><b>Recovery between races</b>: Often overlooked
aspect due to over-confidence of runners. Feeling fine after a few days of a
race doesn’t imply you are ready for another grill! The repair has to happen
right from cellular level upwards. Thus, the recovery time has to be well
respected.</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"><b>Health Check</b>: If the health indicators
are going the wrong way, a timely decision to skip the event is only human or
you don’t race and simply run off your mark without any guilt.</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Effect of some <b><i>medicines </i></b>on race
performance is well known. One of them is Cetrizine. We just gulp it to get
race fit, not realizing it’s other side effects.</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">A good nutrition on daily basis is very
very important. Sometimes, it’s a good wake up call to see how much we are
really eating by <b><i>recording in a food diary</i></b>. Whenever, I have done that, I have
realized the lack of quality and quantity in my food choices. It’s a great
learning always to analyse your food.</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Learn the <b><i>carbo-loading</i></b> in your long
runs. I have been doing that but I am yet to perfect the art. It’s a work in
progress.</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Choose your race(s) wisely. Plan the
climate, elevation, stay and food etc in advance to be comfortable. Have alternate
plans in place for everything. Peaking well for a race is important; else it is
just another long run.</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Strike a balance between the plan and
call of your body. Make changes enroute. Don’t overdo, there will be another
race! As my coach says – You need to run faster without working harder! It will
take time to get there!</span></li>
<li><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Avoid a <b><i>medical sickness</i></b> at all costs
post-race. I have gone through it and I haven’t been through such a sickness
for good over a decade now. It ruins your recovery process. While your body is
in dire need of good food and rest, a sickness takes you back by many days.
Post-race, for three days I couldn’t eat anything and was totally on IV fluids.
One can only imagine the state I must have been!<div class="separator" style="clear: both; color: red; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizPW4y9IHnYws68l9yP_CzEwEoGbDe6_vBjFWiBRXssfzEB5vdDpPcMsm76_BQBRdTTGAMQ8TUZXS795OjGMJLcZK_WfewjaNpZRBH857TWJnVQssEcMdHHaD_E5KKuUj64gjazmxnh0n9/s1600/scmm+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizPW4y9IHnYws68l9yP_CzEwEoGbDe6_vBjFWiBRXssfzEB5vdDpPcMsm76_BQBRdTTGAMQ8TUZXS795OjGMJLcZK_WfewjaNpZRBH857TWJnVQssEcMdHHaD_E5KKuUj64gjazmxnh0n9/s320/scmm+pic.jpg" width="240" /></a></div>
</span></li>
</span></ul>
<span style="color: red;">
</span>
<br />
<div style="color: red; text-indent: -24px;">
<span style="color: red;"><span style="font-family: "times new roman" , serif;"><br /></span></span></div>
<span style="color: red;">
</span>
<br />
<div style="text-indent: -24px;">
<div style="text-indent: 0px;">
<h3>
<span style="color: red;">
<b><u><span style="color: #073763;">Concluding Remarks</span></u></b></span></h3>
</div>
<div style="text-indent: 0px;">
<div style="margin: 0in 0in 0.0001pt;">
<span style="color: red;"><span style="color: #073763;">Having done SCMM is a
different feeling! It's great race to be at. The city adequately portrays how a
race is so much welcome there! Right from administration, citizens, race
organisers - overall interest and indulgence in conducting it could be seen. I
think the best part I personally liked was kids out there on the roads to cheer
you. It was such a pleasant sight! It is pretty obvious when you see the people
of Mumbai standing enroute to cheer runners that nobody coaxed them to stand
there. They were there because they wanted to make runners comfortable in their
city. A lot to learn for every other city marathon. Despite whatever setback I
had, SCMM will remain etched in my memory lanes for better reasons and will
remain a race to look forward, if all goes well.<o:p></o:p></span></span><br />
<span style="color: red;"><span style="color: #073763;">Closing credits to my family and Coach Mike for being with me all along!</span></span></div>
<span style="color: red;"><br /></span>
<br />
<div style="margin: 0in 0in 0.0001pt;">
<span style="color: red;"><span style="color: #073763;">Till then, happy running folks, enjoy your fitness activities and
continue to spread the virus of running!</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div style="color: red;">
<div style="color: red;">
<span style="color: red;"><br /></span></div>
<span style="color: red;"><b>https://www.strava.com/athletes/10003524</b></span></div>
<div style="color: red;">
<span style="color: red;"><b style="text-align: center;">https://connect.garmin.com/modern/profile/Sukhi <span style="color: red;"> </span></b></span></div>
<div style="color: red;">
<span style="color: red;"><b style="text-align: center;"><u><br /></u></b>
</span></div>
<div style="color: red; text-align: center;">
<span style="color: red;"><b><u>THE ROUTE MAP</u></b></span></div>
<div style="color: red; text-align: center;">
<span style="color: red;"><b><u><br /></u></b></span></div>
<div class="separator" style="clear: both; color: red; text-align: center;">
<span style="color: red;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWb5pgDlslCrSRUMqyGnZiZX-mejcIe2BgrSvOdiSOhqMbxvP-vtdUSttGeY5NwFGPxDcrknoOkdvxaN8mfTYHRTkbtW8POLh1n4z6pAyqcrj48JxapKyvFq0X3m6Raj6Cp5gBwPCUJSHj/s1600/SCMM+route+map.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWb5pgDlslCrSRUMqyGnZiZX-mejcIe2BgrSvOdiSOhqMbxvP-vtdUSttGeY5NwFGPxDcrknoOkdvxaN8mfTYHRTkbtW8POLh1n4z6pAyqcrj48JxapKyvFq0X3m6Raj6Cp5gBwPCUJSHj/s640/SCMM+route+map.png" width="640" /></a></span></div>
<div style="color: red; text-align: center;">
<span style="color: red;"><b><u><br /></u></b></span></div>
</div>
</div>
<span style="color: red;">
</span>
<br />
<div style="color: red; text-align: center; text-indent: -24px;">
<span style="color: red;"><b><u>THE ELEVATION PROFILE</u></b></span></div>
<span style="color: red;">
</span>
<br />
<div style="color: red; text-align: center; text-indent: -24px;">
<span style="color: red;"><b><u><br /></u></b></span></div>
<span style="color: red;">
</span>
<br />
<div class="separator" style="clear: both; color: red; text-align: center;">
<span style="color: red;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0IQn0-mIF4V9vR4ILz_bxhQOSuA_2XQCvxLMb9L5cV2YXmc1DJ5hQP2aUswy_MmbyLq29xLR5i7rbsWl06MMy6GhEAuipPc73CUXv7s24BlI1X1iHDQsQXgzav8IMno_BTiaozDdJ_As_/s1600/SCMM+elevation+profile.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0IQn0-mIF4V9vR4ILz_bxhQOSuA_2XQCvxLMb9L5cV2YXmc1DJ5hQP2aUswy_MmbyLq29xLR5i7rbsWl06MMy6GhEAuipPc73CUXv7s24BlI1X1iHDQsQXgzav8IMno_BTiaozDdJ_As_/s640/SCMM+elevation+profile.png" width="640" /></a></span></div>
<span style="color: red;">
</span>
<br />
<div style="text-align: center; text-indent: -24px;">
<div style="color: red;">
<span style="color: red;"><b><u>THE SUMMARY</u></b></span></div>
<div style="color: red;">
<span style="color: red;"><b><u><br /></u></b>
</span></div>
<div class="separator" style="clear: both; color: red; text-align: center;">
<span style="color: red;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZkhAy3HKTE0nNnVTg9XEM9RT-4ZRg8STiKmyugwezyRFPzvKdCU-VNJPSub_aOIhWuT-Jf8xF8deIu-R3Zm9i5MNk69ScTV7qsBPkHqywnNQclQ7WuW9XiQDX59EdRakdUuLgRju5u1t3/s1600/scmm17+summary.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="451" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZkhAy3HKTE0nNnVTg9XEM9RT-4ZRg8STiKmyugwezyRFPzvKdCU-VNJPSub_aOIhWuT-Jf8xF8deIu-R3Zm9i5MNk69ScTV7qsBPkHqywnNQclQ7WuW9XiQDX59EdRakdUuLgRju5u1t3/s640/scmm17+summary.png" width="640" /></a></span></div>
<div style="color: red;">
<span style="color: red;"><b><u><br /></u></b>
<b><u><br /></u></b>
<b><u>THE BIB</u></b></span></div>
<span style="color: red;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: red;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXJLCFEpaD1coCPeSG0bDAg1NyYi0ZdQ6YzUvnzP0hP0CLaLK7lfiAPEhT60QvYMOmy6G4yfGCRZlcuflQTajQ4vU08cMp_CEm9u788ngoEJ8KeBzhNArJskrJQW97MhYvh33VRcLbck3Y/s1600/IMG_20170129_133101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXJLCFEpaD1coCPeSG0bDAg1NyYi0ZdQ6YzUvnzP0hP0CLaLK7lfiAPEhT60QvYMOmy6G4yfGCRZlcuflQTajQ4vU08cMp_CEm9u788ngoEJ8KeBzhNArJskrJQW97MhYvh33VRcLbck3Y/s320/IMG_20170129_133101.jpg" width="320" /></a></span></div>
<span style="color: red;"><b><u><br /></u></b><b><u><br /></u></b>
<b style="color: red;"><u><br /></u></b>
<b style="color: red;"><u>THE MEDAL</u></b></span><br />
<span style="color: red;"><b style="color: red;"><u><br /></u></b>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: red;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfehNegCkprvpkXJvErQSSEE52cbquuZCKIgpw8iu-w8fUaWi1Iw_R-nD62_mvSxvuDvsTqb-FRLLWslFdJbdNHJFk6D-KvhQbGJXoWwbJTpTnI1h3XWjohBc-ffXcVtlbcZb0PDt9K9QJ/s1600/IMG_20170129_133204.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfehNegCkprvpkXJvErQSSEE52cbquuZCKIgpw8iu-w8fUaWi1Iw_R-nD62_mvSxvuDvsTqb-FRLLWslFdJbdNHJFk6D-KvhQbGJXoWwbJTpTnI1h3XWjohBc-ffXcVtlbcZb0PDt9K9QJ/s320/IMG_20170129_133204.jpg" width="240" /></a></span></div>
<span style="color: red;"><b style="color: red;"><u><br /></u></b>
<b style="color: red;"><u><br /></u></b>
<b><u><br /></u></b>
<b><u><br /></u></b>
<b><u><br /></u></b>
<b style="color: red;"><u><br /></u></b></span><br />
<span style="color: red;"><b style="color: red;"><u><br /></u></b>
<b style="color: red;"><u><br /></u></b></span></div>
<span style="color: red;">
</span></div>
</div>
</div>
sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.com0tag:blogger.com,1999:blog-1644163382867639879.post-19853919194975576462017-01-28T09:44:00.001+05:302017-01-28T09:44:13.416+05:30Benefits of Apple Cider Vinegar for runners<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: red;"><u><i><b><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;">Opening Remarks</span></span></b></i></u></span><br />
<br />
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">“An apple a day keeps the doctor away.” Apt saying isn't it? But it's time to pay attention to yet another super-hero: Apple Cider Vinegar! Apple cider vinegar is a whole medicine box in just a bottle.</span></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It has huge benefits and its contribution of amino acids, raw enzymes and potassium mineral provide runners with an enhanced performance and recovery.</span> </span></span></span></div>
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></span>
<span style="color: red;"><b><i><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="-webkit-text-stroke-width: 0px; display: inline ! important; float: none; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><u><i><b>How </b></i><i><b>it </b></i><i><b>is </b></i><i><b>made</b></i><i><b>?</b></i></u></span></span></span></i></b></span><br />
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<br />
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #191919; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; margin-bottom: 20px; margin-top: 0px; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;">Its a two-step process, almost like making an alcohol.</span></span></div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #191919; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; margin-bottom: 20px; margin-top: 0px; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;">Firstly, apple cider is exposed to yeast. It results in fermentation of sugars. The result is alcohol.</span></span></div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #191919; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; margin-bottom: 20px; margin-top: 0px; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;">Secondly, the alcohol produced above is added with bacteria. It ferments the alcohol further and converts it into<span class="Apple-converted-space"> </span>acetic acid which is the main active compound in vinegar.</span></span></div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #191919; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; margin-bottom: 20px; margin-top: 0px; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;">Organic, unfiltered apple cider vinegar also contains (mother) strands of<span class="Apple-converted-space"> </span>proteins, enzymes and good bacteria. </span></span></div>
<br />
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: red;"><u><i><b>Key Minerals</b></i></u></span></span></span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It has sodium, potassium, Iron and Magnesium. 100 gm will give you:</span></span></span><br />
<ul>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Sodium: 0.7 mg</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Potassium: 1039 mg</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Iron: 1%</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Magnesium: 1%</span></span></span></li>
</ul>
<span style="color: red;"><b><i><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="-webkit-text-stroke-width: 0px; display: inline ! important; float: none; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><u><i><b>Bene</b></i><i><b>fits</b></i></u></span></span></span></i></b></span><br />
<ul style="text-align: left;">
<li style="text-align: justify;"><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Aids in weight loss. There is a study in </span><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><em style="-webkit-text-stroke-width: 0px; background-color: white; color: black; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Journal of Agricultural and Food Chemistry</em><em style="-webkit-text-stroke-width: 0px; background-color: white; color: black; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="Apple-converted-space"> </span></em><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> which proves this fact. IT </span></span><span style="background-color: white; color: #444444; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="Apple-converted-space"></span>helps to break down fats so that your body can use them rather than store them.<span class="Apple-converted-space"> </span></span></span></span></li>
<li style="text-align: justify;"><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Muscle cramp prevention: </span></span><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: #2e2e30; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Mineral deficiencies of calcium, magnesium or potassium can lead to electrolyte imbalances putting lot of load on muscles during a workout.<span class="Apple-converted-space"> </span></span></span></span><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: #2e2e30; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="Apple-converted-space"><span style="background-color: white; color: #2e2e30; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">A pre-workout consumption of Apple cider vinegar can help to prevent muscle cramps by providing electrolytes that are lost with sweat.</span> </span></span> </span></span></span></span></li>
<li style="text-align: justify;"><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It helps the body to maintain a healthy alkaline pH level. When your pH levels are low, your body becomes prone to infections, allergies and low energy.<span class="Apple-converted-space"> </span></span> </span></span></span></span></li>
<li style="text-align: justify;"><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: #333333; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It supports healthy cholesterol and studies have shown that it can<span class="Apple-converted-space"> </span></span><span style="color: #f9cb9c;"><span style="color: black;">protect from</span> <span style="color: black;">arterial damage</span> <span style="color: black;">or oxidation</span></span><span style="background-color: white; color: #333333; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: #f9cb9c;">,</span> which is the main risk of high cholesterol.</span> </span></span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It has anti-oxidant properties.</span></span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It helps in absorption of healthy nutrients from the food we eat.</span></span></span></span></li>
<li style="text-align: justify;"><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It is known to </span></span><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: #444444; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">help improve bowel irregularity, thereby removing toxins from the body at a faster rate.</span> </span></span></span></span></li>
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<span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: red;"><u><i><b>How to consume?</b></i></u></span> (</span></span><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: #444444; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Remember, the mother of vinegar will settle at the bottom of the bottle between uses and you want the healthy ingredients it contains. Be sure to shake the bottle well before pouring.<span class="Apple-converted-space"> </span></span>)</span></span></span></span></div>
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<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> You can make a salad dressing using apple cider vinegar.</span></span></span></span></li>
<li style="text-align: justify;"><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> Drink by adding 1 teaspoon of it to a cup of water and drink it once a day.</span> Slowly you can increase the quantity to 2 tbsp to a large glass of water.</span></span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">There are some interesting recipes shared <a href="http://thehealthyhoneys.com/5-recipes-drink-apple-cider-vinegar/" target="_blank">here </a>for drinks. </span></span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #222222; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-style: normal; font-weight: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">There is another detox drink recipe shared <a href="https://draxe.com/recipe/secret-detox-drink/" target="_blank">here </a>with good ingredients. </span> </span></span></span></li>
</ul>
</div>
sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.com3tag:blogger.com,1999:blog-1644163382867639879.post-72032921171450685462016-10-20T16:09:00.001+05:302017-01-30T08:57:50.377+05:30My First Full Marathon: Shriram Properties Bengaluru Marathon 2016<div dir="ltr" style="text-align: left;" trbidi="on">
Hi fellow runners....<br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><i>H</i></span>ere goes my experience of running my first full marathon at Shriram Properties Bengaluru Marathon, 2016, which was their 3rd edition. Any FIRST is always a special experience and is etched in your memory for lifetime. If Half-marathon was a 'Graduation', a Full-marathon seems to be a 'Post Graduation'. There are many like me who have been comfortably running half-marathons, but now want to rise to the next level. I am writing here whatever worked for me, and what did not. I am sure many budding FM runners will take home certain positives from this race report. For experienced lot, it may be few more new insights.</div>
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<b><u>Preparation (Training)</u></b><br />
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It was in Feb 16, about 8 months back, when I decided to take a plunge into FM. Till that point of time, my training was mostly aimed at HM. Having experienced a nasty heel injury during a HM in Aug 2015, I was taking time to recover as well. During my interaction with fellow runners in Hyderabad Runners group, I came across the concept of HR based training or MAF training. So, I started the HR based training from Feb 16, keeping FM in mind. This is also the point where I started my interaction with my Coach Michael. I pegged my average HRs between 135-140 for weekday runs and between 141-145 for long runs during weekend. The weekly mileage was around 60km. I won't describe the HR based aerobic runs further, since there is plethora of information available on web. As things went, I slowly increased my mileage to 70-75 per week after three months, that is, from May onwards. In 3 months, I lost around 2 kg weight too.</div>
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Initially, I planned to do Airtel Hyderabad Marathon-2016 for HM distance, just to do a baseline check. But, as things turned, it couldn't be done.</div>
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During training, I did two baseline checks for 5km distance. First one, in May 16 (timing 21:16) and second one in Jun 16 (timing 20:50).</div>
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The intensity phase started in Aug 16 and lasted till Sep end. For the first time, I loved this part and was a nice change from monotonous aerobic running phase. In particular, Sep saw lot of action on hills. My coach loves hill training and made me do a lot of variety on hills.</div>
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<b><u>Taper</u></b></div>
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I tapered for 2 weeks. First week, mileage was brought down to 45km. Second week, to about 26km. The coach included a small 30min jog a day prior to the event to get the cobwebs of travel off. There was a mini tempo too, just 4 days away from the event to set the rhythm right for Marathon Pace (MP). I must say that in the spirit of a tempo, I ended up running a little faster than MP, which should be avoided. 4 days away from event is not the right time to push the pedal. The 2-week taper has been summarised below:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrF0uNY6Gos202_trrtWScNFVDjqSrhzMPOXhA01sLSGwCTedUtbEPgeUePPFBknwqA0mJ4K14YFz9D6atT_3UzCIvtqx0zEazLbc0WWREGlrPfgPuwshz23YZ0U0SOxig-gc2ezWzbQkQ/s1600/taper.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrF0uNY6Gos202_trrtWScNFVDjqSrhzMPOXhA01sLSGwCTedUtbEPgeUePPFBknwqA0mJ4K14YFz9D6atT_3UzCIvtqx0zEazLbc0WWREGlrPfgPuwshz23YZ0U0SOxig-gc2ezWzbQkQ/s1600/taper.png" /></a></div>
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<b><u style="background-color: yellow;">Pre-Race Events</u></b><br />
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<span style="background-color: white;">1. </span><u style="font-weight: bold;">Carbo-loading</u>. There is insane amount of wisdom available on web and from fellow runners on this issue. I found that it is very easy to get confused. Also, most of the nutritional information had western touch. My coach too is also not very fond of this concept. I chose only what I could manage and was available to me. The carbo-loading, in effect, starts automatically once you start tapering because we are running less and without intensity. A week prior, I started finding things I should be eating. So, Mon, Tue and Wed went off without making any special efforts. It was all home food, whatever gets cooked. Special emphasis started from Thu onwards. As a general rule, I found that I should be having more than 400gms of carbohydrates per day. I started entering my food entries into an online food diary, so the nutritional information has been taken from my entries in myfitnesspal.com. The day-wise menu is given below:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBB7xBp5ajjmA6Ra_oXhb_zb0svWH2ZJnF7ouicWibGrWrCDURJTYdjmvq4cIbRnoQvNk0VTLEjsR0q2YN0Th0q5oIaccZSLcQeUvUZW-9F6BrtUUbfJvH_kgEXYBt_Jggp6yQ7lPbQ1g/s1600/carbo+loading+13+14.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBB7xBp5ajjmA6Ra_oXhb_zb0svWH2ZJnF7ouicWibGrWrCDURJTYdjmvq4cIbRnoQvNk0VTLEjsR0q2YN0Th0q5oIaccZSLcQeUvUZW-9F6BrtUUbfJvH_kgEXYBt_Jggp6yQ7lPbQ1g/s640/carbo+loading+13+14.png" width="579" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbQaRzfzH4jTIoTb5wsgWbJa7xRCGeZe-5ozDYE_lTbOY0r-9YGfZ6trpz-kjXQ4Dro2a7fYqc_-RR-V101EiOeWY6qJk3voM7SNq4wnslY0gWK4reHC60mPmP0cngRWIsq118xiVDrA7P/s1600/carbo+loading+15.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbQaRzfzH4jTIoTb5wsgWbJa7xRCGeZe-5ozDYE_lTbOY0r-9YGfZ6trpz-kjXQ4Dro2a7fYqc_-RR-V101EiOeWY6qJk3voM7SNq4wnslY0gWK4reHC60mPmP0cngRWIsq118xiVDrA7P/s640/carbo+loading+15.png" width="640" /></a></div>
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2. <b><u>Travelling</u></b>. <span style="text-align: justify;">Chose train intentionally as mode of travel so
that legs can be rested and one can do some useful reading. It was an overnight
travel to Bengaluru. Stuck to home food brought along without risking on train
food. The Friday dinner and Saturday morning breakfast given in the table above
has been done in the train. Kept sipping water even when getting up in between
sleep, since I don't get continuous sleep in travel. Reached Bengaluru on Saturday
morning. Did a cab, headed straight to a friend's place (instead of a lonely
hotel room). It's better to stay destressed among friends than just
thinking about race all the time. So, in all, the travel went well in a
relaxed, well-rested manner.</span></div>
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3. <b><u>Expo</u></b>. Skipped this part and got the bib picked up by a friend in order to stay relaxed and well rested. </div>
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4. <b><u>Early Dinner</u></b>. Made sure that I have my dinner by 7:30pm to give my system adequate rest. Did preparations for the morning so that there are minimum hassles in finding stuff in kitchen. Also, prepared the race kit and kept in ready to wear condition. Hit the bed at 8:30pm.</div>
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<b style="text-align: justify;"><u style="background-color: yellow;">Race Day</u></b></div>
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1. <b><u>Waking Up</u></b>. It is natural to have less or discontinuous sleep before race day. It happens all the time with me. Woke up at 1:00am to make myself pre-race meal to be eaten 3 hours before the race. Headed to kitchen, drank lukewarm water with honey. Prepared oatmeal with jaggery for taste, one peanut butter sandwich, chickpea with coconut oil and jaggery alongwith lemon water with rock salt. Though I was not hungry, but finished all. Prepared a small cup of tea for myself to remove the hangover of less sleep. Cleared motions. By now it was 2:15am. Wore the race kit. Me and my friend were to go on bike to the start point (14 km away). At 2:45am, cleared motions again. Prepared and drank Pre-workout drink from Unived Pre-workout satchet. Woke up my friend, wore a jacket and additional lower below to save myself from morning cool breeze. We set off at 3:15 and reached race venue at 3:38. The entry was to open at 3:45. Since only runners were allowed inside, took off my jacket and lower, handed over to my friend and went inside. Bad decision since i later realized that jacket and lower would have helped me warm up faster, instead of feeling chilly.</div>
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2. <b><u>Warming Up</u></b>. The strategy was light warm up and stretching. So, I kept walking around the track outside stadium for good about 15 mins. In the meantime, cleared motions for the last time. Followed it up with alternate toe touches, side jumps, shoulder rotation, hip rotation, lunges and some kicks. Some light jogging for 200m was enough to seal the warm up phase. Headed straight inside the stadium. It was 4:25 now, another 20 min to start. Made one last pre-workout drink from a satchet. Drank, though I was not thirsty at all. People around were doing all kind of warm up exercises to get psyched up. But I chose to just walk. I found a few known faces from Hyderabad and clicked a few selfies. Thus, I succeeded in avoiding getting unnecessarily psyched up. The entry gate opened at 4:40 and the whole bunch of FM runners headed towards the start line. There were a few people in the stands cheering us. DJ was doing his best to set the ball rolling. There was a quadcopter too monitoring our progress towards start line. In all, the mood was good. I was quite relaxed and ready to go.</div>
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<b><u style="background-color: yellow;">The Race</u></b></div>
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The race was flagged off at exactly 4:45am as scheduled. It was a good decision by organisers considering the current climatic conditions. There was a minor deviation in the route from last time as per experienced runners. I had made my planning chart according to the previous year's route. Nevertheless, at macro level, such planning always helps. MP of 5:10 mins/km was planned by me. A max variance of 30% was allowed based on gradients. The planning sheet was as follows:<br />
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So, a target finish of about 3:40 was planned. I had discussed this strategy with a fellow runner Romil (aka Delhi Rommel). Instead of carrying the split chart, I decided to remember roughly the 5K splits I need to give. That's how it was all planned. I am accordingly giving out the race as it went in 5k splits.<br />
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<b>Split-1: 0-5km</b></div>
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This stretch was all about Cubbon Park with lots of turns. As planned, I was to take it easy instead of rushing. It went as planned. Rhythm set in after 3kms. There was not much crowd to wade through. I cut corners and ran tangentially wherever it was possible. It took 24:50 and feeling was awesome. The best part was self-control right at the start.<br />
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<b>Split-2: 5-10km</b><br />
This one was lot straighter, mostly on Cubbon Road. This is where I saw elite runners coming from opposite side. Went as planned with consistent pace. Because of good energy reserves, didn't notice any serious issues with elevation in this stretch. It took 25:09 and overall the 10k effort could be achieved at 5 pace, so far 10sec better than MP. So far, so good!<br />
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<b>Split-3: 10-15km</b><br />
This stretch was mostly on MG road and adjoining Ulsoor lake. No elevations here. I was at 12km point when 1 hour into race finished. As planned, it was time to gulp in energy gel. I am not used to gels, but it did no harm to my GI system. Though this practise i don't recommend. Good if we are used to gels in our practise long runs. Drank some water after gel at the energy station near Ulsoor lake. To this point, I wasn't really feeling thirsty or energy deficient. But you can never under-estimate a FM. Thus, next gel was planned after 2 hours run, wherever that may be. Hourly one gel was a thing I was trying for the first time. This frequency too one needs to practise beforehand. Our bodies are different and hence one solution doesn't fit all. So, this split was done in exact 25:00. No issues even till here. So far, the aid stations and presence of volunteers was a regular sight. There were NCC cadets too placed to help us.<br />
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<b>Split-4: 15-20km</b><br />
Nice stretch again. No elevation challenges, straighter road sections in Murphy road, Swami Vivekananda Road and the 100ft road. It was a good downslope after 19km, but didn't go all out; resisted the temptation. At 20km, gulped some water in and picked up a banana being offered. Could eat just one bite as it wasn't very ripe. Should have checked before taking. I was quite conscious for energy intakes, though I was feeling fine. A small twitch in the right shoulder gave a little scare, but holding the right fist tight ensured it eased out eventually. A ripe banana into the system should have been nice, but it wasn't to be. Did this split in 24:57, though better time was always possible. But at the far horizon, I could see the gradient increasing. Seemed like a flyover coming. Correct decision to hold on, get some more air volume in.<br />
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<b>Split-5: 20-25km</b><br />
This stretch was mostly on Inner Ring road. It had a flyover right in the beginning, which slowed down things. It had the army's ASC centre on the right side. At around 23km point, one could see army jawaans lined up to cheer the runners. It was nice to see their josh. Also, saw fellow stalwarts coming from opposite side, that is, Menon, Ghanshayam, Anubhav and Jagan. Cheered each one of them. The turning point was at 24.6km, so decided to gulp in second energy gel immediately after the turning point. It was 2hr 3mins till here. Took some more water in after the gel. This slowed down things in this split. It was now for the first time that body started giving feelers for energy demand. The split was done in 25:56.<br />
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<b>Split-6: 25-30km</b><br />
I think from this split onwards, things started getting a little uneasy. So, I could feel that energy source is slowly changing over from glycogen to fat. It also meant that intake should have been more frequent given the pace aimed at. Still, a few fellow runners were running good and we were happily struggling together. A sight of them reassured me that the energy deficit phenomenon is universal. Also, now I could feel even minor elevations slowing me down. Garmin was frequently buzzing to remind me to accelerate a little. Being a slopy section, it took 26:48 to complete. It was also for the first time that after 29km, I poured a small glass of water down my spine to cool things off.<br />
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<b>Split-7: 30-35km</b><br />
It was fine till about 32km. After that we were on Swami Viveknanda road and MG road in this split. There were no cramps still, nice feeling! And the 32km watershed moment also had arrived to start another mini-marathon till finish. Things wouldn't have been so difficult, had the traffic was controlled better and a tsunami of runners running other distances wouldn't have surprised FM runners. I found most of these runners lazily walking, taking selfies, chatting away to glory unmindful of the fact that FM runners need some way to go past them. Henceforth, it was all zig-zag. The amount of advantage I could accrue by <b><i>running tangentially</i></b> was lost in this split. It was a small lane coned out for ALL the runners. Surprisingly, volunteers were not to be seen and mile markers were hardly there. I remember taking one glass of water at around 33km point, poured it over my spine once more. Also, I didn't notice any medical station, though I didn't need it. The congestion on this stretch, especially MG road, should have been anticipated by organisers. My running buddies were all lost during this split way behind. I saw a runner who has been ahead of me simply walking on MG road. I guess many FM runners lost motivation in this stretch. I also heard a traffic police cop shouting at his highest decibel on volunteers trying to stop traffic at a busy junction. Very poor sight indeed! Evidently, this split took 28:05 time. Lost lot of advantage here. Wanted to push, but couldn't! Gulped my last energy gel at 35km,that is, approx 3 hours into the race.<br />
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<b>Split-8: 35-40km</b><br />
This split saw MG road finishing and re-entry into Cubbon park. But, the number of runners just won't go down. I overtook many, but it was an endless effort. The zig-zag running continued and really made this split as my worst. Also, now frequent turns and loops started. Took water at 38km for the last time. The split took 28:44 time to complete, not a great feeling!<br />
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<b>Split-9: 40-finish</b><br />
It was all inside Cubbon park. Pushed a little harder to better my pace and partially succeeded too. DJ at the stadium could be heard loud and clear. It made things look a little better, but I still didn't understand the concept of narrow lane being offered for all distance runners when the complete road was available to the organisers. A small, but separate lane for last few KMs for FM runners would have really motivated many to finish strong. More so, when no timing mats were in sight! Anyway, seeing the finish line is always such a high point in any race and so was it! I saw the digital timer reading 3:42 something, it felt nice!<br />
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<b><u>Post-Race</u></b>.<br />
At the finish point, there was an energy station. Immediately, drank two small glasses of enerzal drink being offered followed by some plain water. Received my medal. Thankfully, FM runners had a separate lane for this. Straightaway went to the medical aid station, got hold of ice. Applied ice all over my legs for 15 mins. Then, kept the ice pack for 5 mins on my spine. Called a medical volunteer to help me in stretching. That lasted for 5 mins. All this done and I was walking normally without any spasms, pains, sprains, injury etc. Saw a few people standing in line for some photography, spent some time there. Then, called up my dear friend Satendra, who was to come with my protein and post-workout drinks. I could spot him after 5 mins. Thanks to him that I could have my lean protein drink as well as post-workout drink. Though I took breakfast being offered, but it wasn't very palatable. Thus, left it! Satendra had brought my dry clothes a well, so changed over to them; but ensured that I have one pic with medal in the race dress! After all that effort, at least this pic was well deserved. I couldn't spot my running group from hyderabad during all this. Thus, no post race group pics done.<br />
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<b><u>My Take-aways</u></b>.<br />
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<ol style="text-align: left;">
<li style="text-align: justify;">It is important to plan all aspects of <b><i><span style="color: red;">FM training</span></i></b>- be it race per-se, diet, training, rest and recovery. Getting used to a particular diet is important. It is not easy. No template is universal. One needs to be at it and keep honing things to perfection.</li>
<li style="text-align: justify;">It was good that there was not much <b><i><span style="color: red;">climate </span></i></b>variance between hyderabad and bengaluru. So, no issues with climate adjustment.</li>
<li style="text-align: justify;"><b><i><span style="color: red;">Race route recce</span></i></b> was out of question since the city roads are so congested always.</li>
<li style="text-align: justify;">My <b><i><span style="color: red;">race dress </span></i></b>was not final. I was running in my full length compression pant for the first time for a distance more than 10km. It didn't disappoint, but getting used to takes time. I ran in cut sleeve T-shirt. Again, I am not so used to running in them. But felt comfortable in them. My race shoes are Mizuno Wave Sayonara2, but opted for Nike Free 5 for the race day because of more room in the toe box.</li>
<li style="text-align: justify;">8 weeks before the taper was hard and focused <b><i><span style="color: red;">intensity training</span></i></b>. It is because of this component that I could sustain the rigors of FM distance. Again, there are many templates. I was more into hill running in the last 4 weeks or so, which helped me in gaining necessary muscle strength and endurance.</li>
<li style="text-align: justify;">Staying calm and relaxed in <b><i><span style="color: red;">mind before race</span></i></b> is ultra-important, especially, just before the race. I am happy that I could manage that. One way it was also because of quality of training and self-belief that it will all happen well.</li>
<li style="text-align: justify;">Keeping <b><i><span style="color: red;">modest target </span></i></b>is very important. Any improvement during course of race is always nice. I didn't keep any lofty targets for myself being my debut FM.</li>
<li style="text-align: justify;">It is important to decide on a <b><i><span style="color: red;">practical and achievable MP</span></i></b> and make a <b><i><span style="color: red;">planning sheet</span></i></b> beforehand to create a mental map of the whole course. This way one can stay relaxed and anticipate whether to push the pedal or wait.</li>
<li style="text-align: justify;">Getting <b><i><span style="color: red;">quality sleep</span></i></b> is very important. I personally lack in that aspect. Getting the best out of your work-outs is not possible without proper sleep.</li>
<li style="text-align: justify;">Add one more layer on top of race dress when warming up. It definitely helps. I missed out on that.</li>
<li style="text-align: justify;"><b><i><span style="color: red;">Cheering </span></i></b>your own buddies and even strangers is good. It keeps your enthusiasm high and helps you in relaxing. Also, your bonding with other runners increase.</li>
<li style="text-align: justify;">Nutrition is not all about '<b><i><span style="color: red;">macro-nutrients</span></i></b>' only, that is, Carbohydrates, Fats and Proteins. One must lay emphasis on the amount of intake one is taking to get '<b><i><span style="color: red;">micro-nutrients</span></i></b>' in. I monitored my diet over last 3 days to race to see to it that I consume reasonable amount of Sodium, Potassium, Magnesium, Phosphorous and Calcium. A whole lot of wisdom can be written on it and will write a separate post on that. I think this is one big reason that I had no cramps and my recovery was super-fast!</li>
</ol>
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<b><u>Concluding Remarks</u></b></div>
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It's a great feeling to have completed my first FM. I kept it simple - Don't expect too much too soon! This training season, I did get certain things right and some aspects need improvement. It's important to keep perfecting things which went right and learn from mistakes I did. I believe the learning should never stop. It's important to feel happy about running ultimately. </div>
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<b><u>THE ROUTE MAP</u></b></div>
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<b><u>THE ELEVATION PROFILE</u></b></div>
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<b><u>THE SUMMARY</u></b></div>
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<b><u>THE SPLITS</u></b></div>
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<b><u>THE BIB</u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizwmbdOmuM8p3UsIiD72u6fgx4STZAKdwkLEBWLjF4p4Nf_xPyUPI_6cbrpmdHvEAnb2ajWS3aAe4jwwLobCnXOQVYiYI4ljEOUfMi401J4dMQHqBfWFMXoVChsxoT2muCK_kLCtk1rzEL/s1600/the+bib.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizwmbdOmuM8p3UsIiD72u6fgx4STZAKdwkLEBWLjF4p4Nf_xPyUPI_6cbrpmdHvEAnb2ajWS3aAe4jwwLobCnXOQVYiYI4ljEOUfMi401J4dMQHqBfWFMXoVChsxoT2muCK_kLCtk1rzEL/s320/the+bib.jpeg" width="320" /></a></div>
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<b><u>THE MEDAL</u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4tmB_CNHiMaEVhzdiN2k-DqVjcSz7uqMNPRwJcbTJW90pg4i0k74SkVznRHx9S5k0nkbGO1ZJSNGxdxkSeO-feGkQX0MDA-ZpQhEUYPASxIe0ygmAmsF4cSbqvBxt13_J0K5PSCdIiiL3/s1600/the+medal.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4tmB_CNHiMaEVhzdiN2k-DqVjcSz7uqMNPRwJcbTJW90pg4i0k74SkVznRHx9S5k0nkbGO1ZJSNGxdxkSeO-feGkQX0MDA-ZpQhEUYPASxIe0ygmAmsF4cSbqvBxt13_J0K5PSCdIiiL3/s320/the+medal.jpeg" width="320" /></a></div>
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sukhchainhttp://www.blogger.com/profile/13132094476181172005noreply@blogger.com1