Bengaluru 10K challenge - From Injury to long recovery to finish line.

3 weeks training in mere 900 plus words, yet it had a great impact on my recovery.

Started my training three weeks back to get back into fitness and running rhythm.

The pace plan was set prior to the race, timing of 43 to 45 minutes for 10k at 4:25 to 4:30minutes/Km.

With this plan started the race, went into the marathon running rhythm at 4:15 pace and by 7th km I started to feel the pace being very easy, pushed myself to 3:45 pace keeping in my mind about my rest recovery and ended up getting the best timing for the year, great motivation race and with bare minimal pain. 

Here, began the New chapter of my Running. Hurrah!!!

Post Injury and Recovery:

I was quite sceptical to race after long rest as my last race was in November 2021, Mysore Marathon. Started my second innings in the match of running; second week of May, just to dip my feet into the running track and to see if my recovery has been going well. By last week of June, I started to think about getting back into scheduled training and I had done easy runs considering having no race in my mind.

For the first week, prior to Bengaluru 10K the plan of training was 3K to 5K.

By second week, gradually progressed to 8K and did only tempo runs avoiding long easy runs.

Third week I did one easy run and a very good 6K tempo run at 4:25 pace. This had boosted me, made up my mind for 10k race at 4:20 - 4:25 pace/km at rolling Nayandahalli NICE Hill Road.

These runs only raised my confidence level and I finally decided to register for 10k challenge. Race registration extension may be a blessing in disguise.

Going into the race with 42.19 minutes 10k target after a long gap from Mysore Marathon 2021 November is hard, especially after losing hope and confidence along with fitness.

Being an physiotherapist and working along experienced physiotherapist is an added benefit.

The most important part was Focus. Focus to not miss training session; compulsory 2 to 3 times a week with easy stretching, bodyweight exercise and good mental preparation/visualisation and positive imagining about the race.

 

Prior to Race day:

No change in regular diet, no change in food habit; I’m not a fan of literature called “CARB LOADING”.

I had a hectic tight schedule, busy day and decided to sleep early, successfully slept 30 minutes earlier than usual preparing attire for the race. 

Hitting the bed at 11:30 with no stress, no worries since 43 minutes is an achievable target, as per my logged in data from training showcased so.

 

Diet-nutrition-food habits:

I will tell you my secret but let’s just keep it in between us as its a secret!

My height is 5’11” ; weight during off-season 63.4kg and during Marathon training 61.9kg.

During peaking and tapering from training, my weight is 60.3 and 

on race day its 59.9 kg. That’s my podium weight, I would do anything to reach my target weight.

I never follow any diet plans, keeping my dietary options open as long as I maintain my weight at the end of the Day.

My Bengaluru 10k challenge weight was 61.9 kg (it’s my training weight).

I keep strong tab on fat mass and lean body mass, total muscle mass and segmental, total fat mass and segmental, total water content and such components.

Master health checkup in detail including 2D echo, cardiograph, Vitamin assay and serum electrolytes is mandatory.

I am quite clear about my stats, food habits and is followed up accordingly. I keep periodic check on all parameters and make sure to keep it in the level I would want it to be prior to the race.

 

Race day:

On the race day I, woke up at 4:15AM good sound sleep of 4:45hr, checked my resting heart rate and it was 43bpm (average resting heart rate is 47 bpm and I wear chest belt sensors considering watch is not very accurate)

Extremely happy, satisfied considering 43 bpm was enough rest for the body and internal system. Remembered coach for greater energy and drove towards the venue with Ultra Runner Devi Shetty. 

After a good warmup and stretches with the Pacemakers packs, started to get ready for the race, I open my bag to change into Race shoes, just for my bad luck it was total chaos. I had by mistake brought my old shoes,thinking  “what the hell”. I did not take it that seriously because I did not have greater target to achieve in the race.

I have always bowed down to coach before the race, told him about my race plan of 43 minutes, surprisingly coach said you will do it, instead of saying “easy ma” his coach slang. Love the way he is with us.

10K Race started at exact 6:30 AM,

Running downhill trying to control the pace at 4:25, was difficult and slowly got into 4:15 pace of my marathon rhythm. At 6th km my heart rate, breathing, heal, joint and lower back were all at a comfort zone which made me realise I am at very conservative pace.

Gradually increased the speed and last 3 km accelerated to sub-3:45 pace, over taking almost everyone who crossed me in the initial kilometres and clocked 40:44 minutes. Which is considered to be the best run, the best time for the year for me. 

Celebration begins with all the runners, met sooo many friends from the running community, clicked and posed for many cameras as much as possible, rejoiced!

My next blog after the Bengaluru Marathon that is 42.195 km at sub 4:15pace.

 

Note:

To all amateur runner, have a dream target and work towards it, REST and COMPLETE RECOVER is a must if you are injured. Listen to you Physiotherapist, listen to your Coach, listen to your pain.

Any amateur runner can run at constant 4 pace for 10k or a marathon or a half provided, if you follow above said lines.

Having said, my next race is New Delhi Marathon 2023, ALL OUT EFFORT. 

Pace and target is strategised depending on the training as I follow “RUN LASS RUN FAST MODULE”

 

Have a safe journey folks, cheers!

Sri Gurubhyo Namah.

🙏