Chasing magical number 4:15.

 

                                                                                                   13Sep22,  

BLOG 3: CHASING THE MAGICAL NUMBER 4:15 !!

                                                      

Considering the greatest milestone for the year 2022 was to achieve my best 10 K in 40 minutes at Bengaluru 10k challenge.

Bengaluru 10k challenge 22 and Team PaceMakers

To ignite the fire, considering the Bengaluru Marathon on October 16, 2022 as a system check run.

Having mentioned in my last blog about the next race being in 2023 New Delhi Marathon Running at dream pace, all out run!

Worshipping Sub three hour marathon requires magical pace and that is four minutes 15 seconds per kilometer for me,

Hence the name

Chasing the magical number 4:15 and

The magician is?!! 🙃

Once an athlete, always an athlete.

Considering the age factor, fighting spirit, the spirit to achieve a goal is always alive. Being kind to myself and my mindset.

Athletes' mind, psych and muscles including various physical,physiological and CNS accommodations already occurred following training and which are never forgotten, reason being, hard training over a period of time and many successful competitions.

Where all the system is subjected to a tremendous peak training process. 

Whereas I trained my body for over 3 to 4 years to achieve BQ with 10 minutes of buffer time.

Did 3 sub-3hour marathons, twice; 27 km in two hours Stadium run and many.

The reason to portray all here is,

Too easy to follow Coach workout plan

Too easy to get to speed, pace and rhythm

Too easy to train the mind, body and psyche, TO GET TO THE RHYTHM OF TRAINING after a break of 8months.

Considering the fact that Detraining, DeConditioning and present psychological factors chasing my magical number of 4 minutes 15 seconds per kilometre for a total 3 hours of marathon is sensible, realistic and achievable goals and of course, I have visualised doing it, I have done chasing it already.

my Coach,

Mr Kothandapani KC tall man standing

Feels so proud. He runs, leads, masters so many athletes, Boston Qualifiers, National and International marathoners. 

He is aMaster for many Masters!

Meanwhile, keeping in mind recovery health safety - risk - pear pressures and advices,

Decided the Ahmedabad Marathon in November as a system check run and did Bengaluru half Marathon race (Oct16) in sub 90 min, it’s theee best for that day. 

                                                                 Bengaluru Marathon 22

                                                                                                              Sep2nd week,

Plans and execution. 

Considered 2 full months and 2 weeks exactly for the race day,

In which 9 crucial weekend long runs and 2 Speed workouts planned for every week. 

Having said that “I am a staunch believer of running less and running faster, giving a decent amount of rest and recovery every alternate day following intense workout keeping weekly avg mileage 65 kms.

                                                                                                                                         Home ground

Strategic plans were made- 3 workouts per week and 2 times/week strength and conditioning and cross training. The greatest missing aspect is weight lifting, cycling for life, the reason being disc issues, root irritation and listhesis.

I carefully plan my exercises and weekend long runs, all are paced long runs also called Threshold runs, Always in Arabic and Arabic threshold Zone4 - Zone5 (incremental and progressive loading).

Progressive paced long run and training chart being made in excel sheet for the reference.

https://docs.google.com/spreadsheets/d/11sonYXSOH1UJavpwCc4Is0hFGuYOsnE7PJ25xSRG40o/edit

Fitness appraisal.

Subject health-appraisal detail data, blood analysis including CBC, LFT, RFT, Lipid profiles etc..

2D echocardiography, exertion ECG due in this month.

Physician and cardiologist consultation etc

In detail in-depth fitness assessment in the next blog where every athlete, amateur Marathoner should undergo.

                                                                                                                  Nov3rd week,

Plan of execution Adani Ahmedabad Marathon

Coach target plan:

Coach plan, considering me coming back after the long break, given a healthy target of 3:10.

Initial Marathon distance of 27.5Km run @ 4:25 pace and 

the remaining 15.2k maintain the pace 4:20 minute/KM throughout till the finish line if and only if HR being @ 170 bpm. 

HR:

Considering HR, if it's below 150 bpm (generally my HR reduces after 35 kms in most of my races) en after 30km believe me, my tempo run starts @ body feel pace replicating TMM2020 or CHENNAI Marathon 21. 😇

                                                                       VO2max:

Training and my Lactate threshold is 171 BPM @ 4:20, this has progressed from the last 3,4 weeks of intense training and my VO2max 60, incremental in fitness is very much self appreciating 🙂.

I

                                                                                                             Lactate threshold:

Accumulated data may not be very accurate, I depend on these reference points, numbers to believe where I belong to and to execute the plan. Sooooo, 

Considering facts, figures, training workout, rest recovery, support from master, family and friends, my colleagues at the workplace SPARTAN Studio, surely I can become a Magician!

... Meanwhile stick to the ground rule “focus” on present fitness, follow exact coaches plan and progressive loading. However, it is totally missing in me!!

  PaceMakers - My tribe, many favorites are missing 

Present state/ present thought of blog is just to chase the dream number and work towards it. Race day decides the Pace and Ace

I hope my fellows do not mistake me. 

Chasing will be called off any time if strategy implementation fails.

Cheers fellas

Towards the magical number 415 🤨😎

Ahmedabad. … Here I come!