Interval Runs and Increased Pace - Definitely not a Myth...

It has been only few weeks since i have taken up Interval runs in my Training schedule. I have heard quite a bit about these Interval runs, Tempo runs etc before i have taken running seriously. So yes after Auroville Marathon i have decided to take up Interval training into my training schedule. Before that its all raw running. Run 6km at say 6min/km pace on one day. Run 8km another day at 6:30min/km pace. End the week with another run of 6km to 8km before going in for long run during sundays.

I have gone through some links on Interval training which they say, will help me increase my pace in running during the race and longer distances (For Long runs coupled with endurance runs as well). In the internet i had got lot of information on the Interval runs. Like you can do 400m repeats or 800m repeats or some experienced will be even doing a mile repeats in the interval run patterns.

To start with, what do we do actually in the Interval Runs. Apart from the technical Jargans of VO2 Max and the Lactate thresholds, we can check out the impact and the output from these Interval Runs. Its all in terms of the Old proverb, "Practice Maketh a Man Perfect". When i had started running, i was not even able to complete 1km with lot of problems. Everything takes time in running and ROI you get out is massive. Now when we do regular long runs we tend to inform the body about the time and effort we are putting in and this we usually call as Muscle Memory.

Likewise for pacy runs, they say we need to increase the Lactate threshold limit as percentage of VO2 Max after which the body fatigue sets in. And the Blood lactate production is not to be able to keep up with the clearance in the Lactate production. I promise not to have more of these in this blog after this. Because this is really important for us to understand why the Fatigue sets in and what is in our hands to prolong the time before the fatigue sets in!

So to increase this Threshold limit, Interval trainings will help. My typical interval training would be like this:

- 2Km of warm run

- 400m repeats * 10 (400m at say 150% more than your comfortable pace/ 400m at jogging pace)

- Followed by 1km or 2km cool down run.

This is how i had started carrying out my interval runs say for a month. What did i get out of it?

Have i started running at 5min/km pace for 25kms? Or have i c0mpleted 10km run in under 45minutes? Answer to all these is a BIG NO. But what did i get out of this famed Interval run. The magnitude of the numbers that you see further in this blog may be small but in Running Persistence will get us to places which we dream of.

Now after the Interval runs, i have started to run 10km runs at a pace of 5:35min/Km which means i was able to nearly take away 4 minutes out of my previous 10km timing. Approximately i was able to run my 10km in the range of 56:30minutes to 57 minutes in the SnT run 2011 (Projected timing from a 9.6km run). So this is the improvement i have seen in the past month after i have started the Interval training. Above all i was able to do at this pace at a good level of comfortability. Earlier i had to admit that to run a 10km i had laboured a lot to finish it in 1h 02m to 1h10m.

Also experts mention that Intervals are best done in the tracks. Because it will be easy for runners to measure the distance. So we need to take up easier places to run so that the distance is accurate. It is important to run these interval runs quite honestly for us to see the results.

So i am really happy to have attempted this sort of Interval runs. All these Tempo runs, Intervals, Farltek, Cross Trainings, Runners keep talking about are not something that an elite runner can think of. If administered properly in our trainings as well, definitely we are in for seeing the results for ourselves. Definitely i will have to take this step by step towards my dream of doing 10km run in Sunfeast World 10k in May within 53 minutes to 55 minutes. Lets see how this goes. So friends and fellow runners, all things that you think of, like Body weight, Amount of water intake, Alcohol intake, food intake, Rest everything has a say in our running form.

It is left us to connect the dots and take our running performance to higher levels. Next time will

come to u with another experience of mine. Until then all have strong legs.

_MJV_

Trail, Sweat and Finish line - Saga of Auroville Marathon 2011

This is my second Marathon attempt in 2 months. The other one being the Mumbai Marathon done last month. Enough said about the way i have been converted from the Core Couch potato to the runner who can do long distance. The time after Mumbai was truly testing with the mindset of being a Marathoner, i can do all Marathon by good time... This is the starting point and i can go on reducing the time Marathon after Marathon. Trail marathon of Auroville 2011 has brought me back to reality! No wonder they say beneath the beauty lies the danger:-)

Mmmm yes, i am talking about the trails of Auroville. This trail if not respected properly will earn respect from you and which had exactly happened to me. Not that i have trained properly in the month gap between Mumbai and Auroville , but there were lot of lessons to be learnt in the Marathon and i have learnt it in this Auroville Marathon, but again i am emphasizing the fact that i have really enjoyed this Marathon but have not improved on my timings. I will be able to catch hold of various points which had led to the reduction in pace all through this marathon and confident that i will be able to pull the plugs properly in the forthcoming KTM in Srirangapatnam.

Trails and myself have a good connection with each other, my first Ultra killing me to the core, i should have realised the fact that the Marathon can humble you and every Marathon is a new experience. Yes it is and enough of intimidation from my self! Getting to the finer details this time around i was very much sure that my wifey and Kiddo should be present at the finish line so that it will be more interesting for me! So this time i had taken with me, my wife and kiddo to my In laws place (Kalpakkam - 80 kms form Auroville) and to my surprise, my parents, my In laws, my sister in law and my sister had also joined. And i have great cheer group for me in the finish line by this time unlike Mumbai Marathon which was bit lonely to celebrate my first Marathon.

As some of my Fellow Roadies have opted for Bangalore Brevets 300km ride, myself, Karthik and Hari were left to do Auroville Marathon. While Karthik and myself had planned to do the Full Marathon, Hari was doing his second Half Marathon there in one of the scenic Marathons conducted in India. As planned i left to Kalpakkam via Shadapti to chennai on Saturday Morning with my family while Karthik and Hari had left to Pondy on Friday Night itself. After reaching Kalpakkam immediately had lunch (Full Carb loading!), and moved to Auroville in Volvo bus (from Chennai to Pondy Via ECR). By around 3:30PM, came to Auroville.

Meanwhile an Autodriver was convincing me that there are no rooms left there inside, you have to come back and stay here! I was wondering he had a great deal that day with all the runners scampering around for stay. Went to the Visitor's centre and asked him not to wait because i have friends in that place! Sadly he left the place. Went straight to the first counter and told my name and email Id for Bib collection. They said your name is not here. Balaji from Chennai runner had also checked and said, 'No your name is not here'. Everybody carrying the puzzled look and suddenly asked whether i had registered for a Full Marathon and i said yes. Much to my relief i was sent to the next counter and collected my Bib No:250, Dinner token and my baggage coupon.

After doing this called up my friend Karthik and Hari who were relaxing there in the Visitor's center only! Went to them and talked for sometime and very happy to see so many known runners there. Talked with my good friend Suresh who had done an impressive 5h50m FM inspite of the injury he had carried which seriously had hampered his preparation for the Full Marathon. Seen Amith Seth and Nipa Seth who were the Comrades finishers and Amit seth led the 5 hour bus in Mumbai Marathon. I have started telling all these stories to Karthik and Hari who were pretty much glued to the celebration mood in the Visitor's center.

We then started doing bit of rounds to get accustomed of the place and our friend Hari being the Senior in the knowledge that he possessed about that place started to talk about various things in the Auroville Marathon route and also letting us know the very important fact of where we are going to start the next day morning. In between i suppose we had walked a lot and this i won't do before a big race day but Auroville had pulled me in doing these walks! By the time it was getting dark, we realised that the dorm to our horror did not have any lights and looked like we are going to stay in a jungle like atmosphere.

Auroville Marathon is known for its very good organizing capability. Barring their accomodation in CIC and giving away no medals this time, they rocked as usual. We had talked to the organizers and they were also feeling guilty about CIC accomodation and asked us to transfer to a different place which was 6km from the start point. Then we had finally consoled ourselves and they had helped us by getting some candles. So we went to our Dorm after nice dinner to enjoy the candle light sleep! Fans were working and we had managed to light some candles. Yes the resting place was ready.

While Karthik and Myself were busy charging the mobile and Hari was giving the company. We were hearing Jingi Jingi Jimikki potu which helped us to forget the nerves of the marathon and we enjoyed that moment fully and went for the sleep by keeping the alarm for 3:45AM in the morning. With the start in the morning 5'o clock organizers had taken care of the runners really!

We had almost slept for around 5 hours but not without any breaks! But the sleep was good enough to refresh ourselves.

Even before alarm went off, i had woken up. Karthik and Hari were also in the line. Hari was so enthusiastic that he had also started with us. We slowly started to dress up for Marathon and sometimes it feels great to be so disciplined to take the cap, Bibbed T-shirt, Shorts, Sipper and yes there i was for the start of my second Marathon. This time i had met Suresh, Yogesh, Bhasker Sir, Nitin, Jacob, Ramani sir from Chennai runners and so many other runner friends. We had started stretching and question of whether i was ready for that marathon arose which i rubbished with definite ease. I wonder some how it all happened now. But yes there are lot of things to complete a marathon.

There the whistle was blown for the start and with the torch to protect from nothing more than a pitch dark surroundings, it was bit scary to run in dark! Thanks Suresh for a powerful head lamp with whom i was following i don't know how long. This is truely a unique experience to hear shouting of , 'Up slope, Stones, Downslope, Beware' helped all of us... I had done 10km in around 1h9m which is in the pace of 7m/km. It was going on fine until the 21km mark. Good to go through the sand pits, red sand, uneven roads and slowly memories of Ultra was coming to me but leaving it to the sands beneath my foot i continued all along.

The distance from 21km to 25km i had followed my counting technique and i was quite confident to go on. But after 25km it has become tougher. The next 5 to 7 kms seemed to be an eternity! But in one water station Karthik had caught up with me and started to run together pretty much together. We were constantly having little talks and thanking each and every volunteer in the water stations. Without them we would not have done this marathon for sure. Myself and Karthik were telling each other still we need to cross the sand dunes to finish this marathon.

And really those were testing times and to be frank i was even thinking am i doing the right thing but now the mind took over and we had started to tame the sand dunes. By this time there was not much thinking about pace which was biting the dust by then! By the 39th km approaching we had to cross from Sand dunes to join the Tar road. By the time we joined that and started running a Tata Sumo came in right front of us and going to the left side of the road. Myself and Karthik were cursing it and to my tired surprise!, my entire family was waving and clicking photographs! This moment got my adrenaline going and Karthik also joined me and we had started running faster to cover the last 3kms.

My family were very happy to see us and they proceeded ahead to the finish line. We were pushing each other and went to the last water station where Hari was sitting and all of us recognised and he started shouting to sprint the last lap. And yes there we were sprinting like hell to finish off this Marathon which to me is an eye opener and also taught me that i have a strong mindset. More than that i wanted Karthik to finish first mainly due to his steely grit and determination. But still i did not slow down, Karthik went ahead with his pacy sprint while i finished behind him by 20 seconds. I was so happy to see my kiddo, wifey and everyone cheering me up in the finish line. After my prayers and hugs from wifey and kiddo went right to Karthik and had a big hug.

Only both of us knew what it took to finish this Marathon and we are sure to be back next year to hunt down our PBs. And before winding up, i would like to appreciate the noble effort of Runner Suresh to give a helping hand for a struggling runner. Hats off to your spirit Suresh. I thank everyone who had supported me and as always my wifey takes the first position here because she is the one who keeps hearing all my running talks and schedules every time and i owe it to her great time. Kiddo Hasini has also some part in this!!! Thanks to my family and SAP Roadies, my friends and DMers i was able to complete yet another Marathon with lot of good lessons learnt!!!

Both of us would have finished it by the same time within seconds difference. The time was 6h19m. Hari had done a great job in completing his Half marathon in 2h50m shaving off a full 30 minutes from his previous attempt.

Lessons Learnt from this Marathon:

1. Reduce the weight and Alcohol.

2. Do Core strengthening workouts.

3. Familiarize trail runs.

Thanks to all my SAP Roadies gang especially who had consistently helped to pull off this one as well. I take this opportunity to ask Raghav and Hari to complete their Full Marathon in KTM. Really raghav and hari the satisfaction you will get is second to none when compared to any other endurance events you had done before. Waiting for that chance to finish Marathon with you folks. You can definitely do this.

The last 10 km in a MARATHON is the distance which introduces the grit and determination hiding in us, time and again in every marathon we are part of..

- MJV

CST to CST - Mumbai Marathon a Full Journey!

When i have started this blog, the title i had given portrayed my dream to travel towards a Marathon finish with my arms wide, bit of emotion, exhaustion, sweat and what not. Yes this is my journey from a Couch potato to the core to a level where i can call myself a runner. Ohhh this term had brought in changes like never before in my life. Way i have looked at things yes for sure now i have a confidence that any goal is achievable with proper focus and hardwork going into the same.

I had thought of briefing every other minute things that had happened in my life with a new chapter called RUNNING introduced about 10 months back. But a tiring and exhausting Ultra had opened up my eyes and i really started to respect the distance! How i have evolved as a runner, i have penned down here . After the completion of ultra in November i exactly had 8 weeks to train for my first ever Full Marathon in Mumbai . Started to train properly because of the lessons learnt from Ultra marathon. The websites that i had visited and the friends with whom i have spoken with were always stressing on the point that there is a barrier which needs to be get rid off! That is train through Fatigue. Yes train your mind and body to withhold the extreme fatigue times.

After careful planning and advice from expert runner friends, decided to run 2 20 miler+ runs before i start tapering down for the big day! Typically my training had 3 runs in the week days (1 Short run, 1 Medium Run and 1 Long run) and 1 CT Day (with my Schwinn). So Sunday is saved for the long run. And the week of first 32km run had arrived which is a first after Ultra. Started early in the morning and this run had gone good. Felt good and confident after this run. Next week went for another 36km run which is in the pace of 7:30m/km. Due to the very fact and the scare of Mumbai heat, forced me to do a afternoon run the following week. Did a 18km run from 1'0 clock to 3'0 clock! After that started tapering down and did a 60km cycling and 15km run in the following week.

May be a bit of stress caused a slight back pain. So decided to take slow and i was getting bit nervous on getting some pre race jitters. Rest is always the greatest healer for anything! Yes i started feeling better. And finally i did a pacy 4km run in 22minutes and got earfull from my friend Amol (He is a runner / Cyclist who has developed a habit of doing double of Long distance cycling and a Marathon the next day. Instance 1 -Bangalore to Srirangapatnam in cycle and a Marathon in KTM (4h40m). Instance 2 - Bangalore Brevets 200km to Mandya and Back and Marathon in SCMM 2011 (4h33m)!) He has told that do not push yourself with 2 days to go for SCMM - 2011!

And finally after our SAP Roadies lunch meet on friday (13th Jan 2011) came home to pack things. My wife and kiddo were busy packing up small small important things like Cap, Vaseline etc. Giving a good bye to kiddo and wifey started to Mumbai after a call from Sathish who had come in a cab to pick me from my home near CMR IT College. Went and boarded flight around 5:55AM in the morning. In Mumbai airport, we were waiting for Shyam (Sathish's brother). Met him and couple of chennai runners like Ramani sir, Vasanth. Went in walk to Vile Parle station to catch Electric train to CST. Nice get to know feel of Mumbai which was very busy in that morning.

After moving to CST, got down and went to a Hotel Sheel which is very near to the Starting Line. Courtesy : Jacob Bhoopalan (100km specialist!!! as well as veteran of several marathons!). He had blocked one room and enquiring for one more for us. Got the room after some enquiries and dumped the bags and started towards Cuffe Parade, WTC to receive Bib / Timing Chip / Goodie Bag. Went to the expo and collected the same. Comrades Marathon stall was indeed having lot of attention. Had a briefing from the volunteers there since Jacob was interested in the same to do this year. We are thinking about doing the same in 2012. Had good information and moved to the room. Had very good lunch and went for the sleep.

Jacob, Sathish and Shyam all went out. I slept in the room thinking about how my first marathon will go and all these first timer things! In the mean time friends Venkat and Amol had completed Brevets in Bangalore clocking nice timing. Amol had to catch 10:30PM flight and it was delayed by 2 hours. He lost his sleep by a delayed flight and we had lost sleep due to a music lover (Annoying decibel levels at the night time by 10'o clock) in one side and a loud singer due to unimaginable liquid level rise! Finally managed to silence them both somehow we went to sleep. By 4:30AM we had got up to get ready for the occasion. Just by 5AM Amol also came and joined us from the direct flight journey. We all were ready and went to the start line.

Start line was a happening place buzzing with high profile Bollywooders like John Abraham, Milind Soman , Deepika and Siddharth Mallya. As usual huge applause was stolen by Deepika Padukone! We had started exchanging wishes and also warming us up. The clock was slowly ticking towards 6:15AM which is the scheduled start for Full Marathon (Those who are not expecting prize money) and Half Marathon from Bandra.

Met Bhasker sir in the start line. And also i have spotted the 5 hour bus led by Comrades Fame Dr.Amit Seth and Neepa Seth. Myself and Sathish have planned to stay with this bus. Amol, Shyam and Jacob decided to stay ahead. Sathish is also a fast runner but the throat infection kept him in check and he has decided to take it slow and decided to stay with 5 hour bus. Decided to have Garmin from my Cyclist friend Venkat aka Pappu but due to the last minute flight delay of Amol and due to famous memory power of Venkat!!! Venkat was not able to send the same. But got a Analog watch from Shyam and i was ready for the start with sipper containing 500ml of glucose and Horlicks Nutribar!

Started thinking about everything right from training, Ultra and all those positive and negative memories creeping up in mind. Usual thought of whether this can be done or not had started to be in but soon they are rubbished by a strong mind. As always when Mind takes good control of things happening around, it becomes easier for the body to follow. 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1. Yes this is really happening and i am running in the best Marathon in the country amidst of huge cheer and participation!

I had started strong but with slow pace thinking about my wife's wishes and my kiddo's interest in packing things for my travel and kept on telln "Appa innigkaaga" (Her form of telling, Its all for appa's running)! I don't know suddenly tears were hanging their heads out in my eyes. Thinking how stupid and started concentrating in the run. May be initially i thought 5 hour bus was going a touch fast. But later it was in control. By 34 minutes 5km was done. Sathish was running with the bus for some time but later he overtook but he was in sight. "Another one bites the dust" Amit Seth started to shout out loud when we saw every Km marker going behind us. It was good following the bus and i had a good feeling about this initial Kms.

Over all the energy and enthusiasm of mumbai started to show off with every kilometer gone by. I had a mini target of crossing 20km within 2 hours and 15 minutes. But crossed the same by 2hours and 20 minutes. I was happy and with the bus. By the 23km or 24km mark bus got ahead of me and there came the famed Sea link. Mere thought was taking away some energy from my mind and legs. But i did not want this to happen. Pace had reduced a bit and after getting few water bottles to wet up myself and to drink, i had started my journey to tame the sea link. And fortunately this time water stations were available through the sea link as well. All of us got bit down in this link.

Walked a bit and started to run again and crossed the sealink without much damage to the body but pace took a beating. By this time i had done around 30km in 3h52m. Which had taken out the option of a 5h20m finish. I did not want to think anything else but to focus on the Km markers. I had finished my full Nutribar and the Glucose which i had taken at the start of the race. Full of energy from the spectators and even the cops made me to further run/walk ahead towards my target.

By 33km to 34km it became very hard due to slight cramps. Stopped at a water station, filled up the water and started to continue ahead. I guess the sun, traffic and the ascent all killing the hopes slightly but cheers and choclates from small kids kept my engine running on the reserve fuel. Guess after all these still i was running and crossed 37km which is my longest by far and the feeling of just 5km had by gone for now and thought of 5km to cover loomed large. But started to think that we had done 5km in less than 30 minutes and all.

But one more voice was telling about the beating the legs and body have suffered. Now i have started to push myself thinking about some tempo runs but could not sustain it for more than 500m. At this very moment i saw ice pack massage being given to the runners at some distance. I ran with all my guts towards that point and got a massage from them for almost a minute or two. Believe me that had done wonders and i had started pushing myself and all the fatigue had disappeared. I was laughing to myself whether this is second wind. Starting from 38km to 40km i had done within 14 minutes.

I did not realise until this point where all this strength was hidden but i was doing it with full josh pushing it. After 40km i was running at full steam and still searching for the 41km mark. But took the left turn with a slight walk for 30 seconds and picked up pace again. But suddenly to my confusion everyone were cheering me up and i had crossed the finish line even before realising it. Enquiring some friends i had confirmed and turned back to see the finish time which was 5h 56m. And yes to my astonishment and emotion i had completed my first marathon. A proof for hard work and dedication can let you achieve anything and everything.

Emotionally drained out but yet happy to get the finisher medal and got back to the room and called up my wife. Was very emotional to talk with her but informed and told her that i will call her back. Called almost every friend of mine who had supported me through out my journey and informed my Marathon finish. Job done but i thought this is the start of a long journey ahead for me as a Marathoner. Thinking about Auroville Marathon in Feb now. Thanks for my wifey who had done lot of sacrifice and still doing a lot. Special thanks to all my friends and SAP Roadies group who had motivated me to do this. As per my understanding Marathon does not embarrass anyone but embraces everyone. Now it is my turn to better the timing with some tuning to my training.

Hope to do it in the next marathon, as if now i am nursing my toenail!!! Indicator of my marathon effort.

Our Marathon Efforts:

MJV - 5h56m

Jacob - 3h30m

Sathish - 5h30m

Shyam - 5h20m

Amol - 4h33m

- MJV

2 More days for SCMM - 2011

Its a quite long journey from where i was to where i am now. About all these i will be putting up a nice write up after the completion of SCMM - 2011. Buzz word is about Mumbai Marathon this month on 16th which is supposed to be my first FULL MARATHON. Hoooo how does it sound? A full 42.195 km or 26 miles and 385 yards is the distance we will cover in a Marathon.

Full distance in which Mind takes the control from your body.... Pretty much excited about my first marathon in Mumbai. Will miss my family there... All training is over. Tapering phase has gone well. Carb Loading and being hydrated very well. Hope to have a good race. Fingers crossed. Amol, Sathish, Shyam and Jacob are the other friends of mine doing this one. I am only the newbie in this group. Will have to do it good... Will write a detailed writeup after the race is done.

- MJV