Wednesday, 31 August 2016

All it takes is ALL you got...and at times a bit more!

As I boarded the flight to Hyderabad, I continued to think about the big event (AHM 2016 – Half Marathon) on the following day. In the months leading to the event, I had done fair amount of training and was confident of a sub-100 mins finish on the hilly course of Hyderabad. However, I had those pre-race day anxious moments where I kept thinking – maybe I should have done some more hill runs, maybe I should have done a bit more strength training for legs and what not. This article describes the beautiful memories from the point I boarded the flight to the point I crossed the finish line on the following day.

I realized that thinking about the event on the following day was only adding to anxiety. As the plane took-off, I put on my headphones and listened to music to divert my thoughts. As always, music helped – though only for a short duration on that particular day, and I was soon back to my dream world where I continued fantasizing about crossing the finish line in less than 100 minutes.

About half an hour into the flight, the air hostess arrived with refreshments. I was not going to take a chance with any outside food a day before the race and was carrying my own food. I carefully got up and grabbed my bag in which I was carrying 6 different meals that I had planned to have through the day.
…The first meal to go down my throat was a healthy fruit salad
…shortly thereafter, I had a bowl of pasta
…and just before the plane landed, I managed to finish the idlis too.

I did notice the gentleman sitting next to me quizzically staring at me and (probably) wondering – “this Sardar ji eats like crazy!” But it was all a part of the pre-race Carb loading plan, which we runners are well aware of.

On landing, I immediately went to the expo to collect the bib. I had promised myself that I wouldn’t spend much time socializing with friends and would get to the hotel room as quickly as I can. After catching-up with a few friends, I headed back and was in the hotel room by 1:00 pm. I had all the time in the world to sit alone and relax before the race day. On most occasions it is a good thing, but it can also lead you to over-think and can add to anxiety. For me, I think it was the latter on that day. I went-off to sleep at around 6:30 pm. At around 3:30 am I had a dream (rather nightmare!) – I saw that somehow the length of my shoelace has become unmanageably long, about a meter long, and I just couldn’t manage to tie a knot even after the race started. It was one of those terribly ‘real’ nightmares. I got up with a shudder and immediately picked up the shoe lying next to my bed, ready to be worn and taken around the hills of Hyderabad. I was relieved to notice that the shoelace length was exactly what it was supposed to be!


…so, there I was ready and raring to hit the road, standing and warming-up at the start line. The much awaited moment had arrived! If there were any butterflies in the stomach, it was soon a thing of past. The run started well and it got better as it progressed…

05 km – 00 : 22 :43 mins
10 km – 00 : 45 : 58 mins
15 km – 01 : 10 : 17 mins
20 km – 01: 34: 21 mins

While crossing the 20th km mark, I was fairly certain that I would manage the sub 100 mins finish that I was so keen to achieve on this hilly course. My chest swelled with pride as I continued to march along the final km of the run. In a moment of (pre-mature) self-glorification, I remembered the title of the blog I had written exactly a year back after completing the same race –

“All it takes is ALL you got!”

What I didn’t realize was that the run was not over yet and half-marathon distance is 21.097 km (good 97 meters more than 21 km). The sub-100 mins finish was slowly but surely slipping away, without my realizing it. 

Around 20 meters from the finish line, I noticed the watch cross 01: 40 mark. It was disappointing to not finish sub – 100 mins after getting so close. As I crossed the finish line, I thought –

“All it takes is ALL you got…and at times a bit more!”

On the brighter side, every moment from the plane taking-off from Delhi to crossing the finish line was worth it. These are memories to be cherished forever.





What next?

Airtel Delhi Half Marathon (ADHM 2016) is not far – very keen to find that “bit more” ahead of the mega event...

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Sundeep Singh
+91 - 98181 19794

About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is ADHM 2015, which he completed in 1:31:20.

Saturday, 6 August 2016

Back strength for runners


When it comes to strength training, some runners tend to overly focus on the lower body workouts (squats, lunges etc.) and in the process lose out on strengthening some of the other equally important muscle groups – back strength is one such area. This article provides some simple yet effective exercises that one can perform to strengthen the back.

Why is back strength important for runners? To understand this, visualize the onset of fatigue towards the ending stages of a marathon and a common image that one would think of is that of dropping shoulders and a bending back. When that happens, the body starts dissipating (leaking!) energy in the form of extra effort needed to support tiring upper half and unnecessary body movements. The body ceases to be in the state of fluid and seamless motion that may have been possible in the initial stages. This is partly what may happen due to weak back muscles. Back strength is important as it helps to keep the body poster firm and upright by stabilizing spine and pelvis. This helps in eliminating any unnecessary energy dissipation, thereby improving running economy.

So, what are some of the simple workouts that one can perform to strengthen the back? There are many but listing below some of my favorite ones (thanks to my gym instructor Daljeet Singh for sharing these).

1. Back extensions
I like this one for its sheer simplicity. It’s a work out that can be performed just about anywhere with little or no equipment. To perform this exercise – just lay down on a floor or mat with the belly facing downwards. Pressing your pelvis into the floor, try to lift your upper body (head, chest, shoulders, and arms).


2. Dead lifts
This one is probably one of the most effective exercises to achieve strong core strength and works on multiple muscle groups – lower back, hamstrings and quads being the most prominent ones. This involves pulling the weight off of the floor and then standing with back & legs straight and shoulders back. (Note: correct form is of utmost importance for this exercise as it can easily lead to back injury, if done incorrectly). 


 3. Chin-ups / Pull-ups
This one is an ever-green and one of the most effective workouts for overall body conditioning. It probably has been in existence for much longer than the fancy gyms of today. It involves raising oneself with one's arms by pulling up against a horizontal bar fixed above one's head. 


4. Barbell rows / Dumbbell rows
To perform this - bend over and grab a bar of appropriate weight, pull the bar against the lower chest while keeping the back horizontal. Another effective variant of this workout can be performed by using dumbbells.


5. Lats Pull-Down
I like this one especially during the monsoon season when out-door works outs tend to get impacted due to rains. To perform this – just keep your chest tall, keep your elbows pointed straight down, squeeze your lats and pull-down the bar to your chin or just below.


(Note: As with all work-outs, proper form is critical to derive health benefits and avoid injuries. Please make sure to consult your gym trainers for proper form.)

Sundeep Singh
+91 - 98181 19794

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About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is ADHM 2015, which he completed in 1:31:20.

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