What helped runners improve their timings?

Prerna Sinha

9 years ago

This quote may reflect my thoughts,but sadly this was not my story at the recent SCMM(Standard Chartered Mumbai Marathon),2015 which I ran last Sunday.Having trained and targeting a 2.20 hours timing,I was unable to do so and clocked a 2.30 hours,which was exactly the same as my last year’s performance.

I was a little disappointed because ,I had trained well this year and my fitness had definitely improved.Where did I go wrong?

I miscalculated my speed .I was wearing a regular watch and thought I was going slow,so I pushed to run faster and tired myself.Learning -Get a Garmin watch or an equivalent so that during the training and during the run,I know my timing without having to calculate them.When the body is stressed out,the mind does not function so well.
I psyched myself towards the last few kms to take it easy,as I realised I was not going to be able to make my timing.Learning-Never give up!
When the pacer for the 2.30 bus crossed me in the last 3 kms of my run,I got demotivated as I realised ,I had made a mistake with my calculations.All this while I had been running with the timing of 2.20 hrs(which I figured out later with an App) and would have just managed that if i had maintained my pace.Learning-Don’t think too much,don’t come under pressure.Just enjoy your run.

So the SCMM 2015,gone and dusted,let’s look forward and see what ,unlike me, runners who actually substantially improved their timings from last year have to say;

Madhusudan,Director India operations of Aranca(a KPO),has been running marathons since 2004.He ran the SCMM half marathon in a PB of 1:54:02, an improvement over his previous best of 1:55:28 in the airtel Delhi hm in nov 2014.What reasons does he attribute to this?

” My best HM time before these 2 races was in the 2:06 range. So what led to this improvement? I can think of a few main factors:

– Race specific training – Earlier my focus was on running FMs so my training priority was building endurance and doing long runs. After I decided to run HMs this year, my training was more on shorter runs but speed intervals and tempo runs to learn to run faster. Also did a fair complement of hill training in aarey forest, which also helped.

– Better guidance: till late 2013, I used to train on my own without any coaching or guidance. since then have been training under the guidance of Raj Vadgama,popularly now know as ‘Bharathon Man’.This led to some changes in my training methods and also a better understanding of what matters more

– Better flexibility and strength training: with proper stretching routines pre and post runs, strength training exercises (esp core and legs). Also did more yoga this year to improve my overall flexibility. I also picked up a tendo Achilles injury. In mid 2014,I had to take physic therapy to address that. That helped me realise that it was due to weak glutes and calves, and I learnt some exercises to strengthen them. The net result of all this was that my running form improved, and my stride rate went up .

– Lower body weight: over the last few months, I lost about 2kgs of weight which also helped me get faster

– Weather effect: lastly, both in Delhi and Mumbai, the race day weather for the HM distance was very pleasant and that helped in maintaining a healthy pace through the race”.

Archana Verma,is a mother of two,Regional head at Canara HSBC and is completely into fitness.An avid runner,Archana ran the 2014 year Standard Chartered Mumbai Marathon a timing of 2.25 hours and this year she timed 2.11 hours.Let’s assess her training for 2015 SCMM.

She started preparing for SCMM from September.She built a group of like minded runners to train together and group logistics motivation tips information etc.Trained over different terrains such as Aarey ,Juhu beach, Borivili National Park ,NCPA -Worli etc.She also tried a few tough marathons such as Aarey and Goa etc so to make SCMM seem better off mentally.While she was at it,she read a few running books in the interim for additional tips, got onto a good rhythm of whole body workout through the week such as muscle toning chest shoulder tricep , back and bicep, lattes sides, core/abs, most important heavy leg workout exclusively for 90 min .Once in 10 days all of the workout couples with yoga ,swimming, Zumba to build overall strength and stamina and flexibility.She did not follow any particular diet but ate moderately at least 5 times a day.

December, she concentrated on hydrating with 2 to 3 ltrs every day water.Tried different trainings like interval, uphill a few of them.

Manasi Narsimhan,is Vice President,Marketing at Godrej group.Mother to an active toddler and constantly juggling the kid ,a 2 career household, home and work. Started running to lose weight post the baby and loved it so much she intends to continue for life.She has managed to cut down her timing from 2.29 last year to a commendable 2.19 this year for a Half Marathon.

In her own words;

“1. Trust your coach :I trained with Dharmendra who’s based in Bangalore and I did almost all my training in Mumbai .There is a reason he / she is a coach so trust them in terms of pacing / timing / training . Corollary : pick your coach wisely depending on your needs.Once you identify your coach , trust him or her completely. A long distance coach works just fine so long as he/ she can monitor and guide you .

2. Follow the pacing plan set out for the race : I was given an average time and 5 K splits which I followed .Do not get distracted by what others say / run on that day . I actually ran the second half faster than the first , and slowed down as planned on Peddar road

3. Diet : I watched what I ate in the weeks leading upto the race . Lost a little bit of weight and felt lighter .

4. Hydrate a lot the days before : had lots of coconut water , water and electral after my long training runs and the week before SCMM .

5. Keep taking small sips of water through the race . Do not wait till you are thirsty.Keep sipping water and enerzal throughout .

6. Do not overtrain in the week before the race and rest as much as possible .

7. It’s finally in the mind.Am sure even top runners feel extremely fatigued by the time they reach Marine Drive , so focus on the end goal and keep going .The joy of crossing the finish line at or better than the target time is so worth it despite all the pain during training and during the race.”

Mahesh Ahuja,had been with the banking industry for 15 years and now an entrepreneur

He says,“I firmly believe what goes around comes around so do good and do better. Keep fit, Work hard, party harder and love hardest. That’s my motto.
My first half marathon was SCMM 2011 and that was my first ever run in the open finished at. 2:48 felt horrible and have improved ever since. 2:28, 2:24, 2:21 and now 1:57
The paradigm shift came in when I decided to register for the full marathon. My ex boss in Barclays told me to first finish half in sub 2 and then think of full.
So i started working hard and improved every run, did maximum races this year, trained 3 times a week and worked on strengthening my lower body. Also did functional training to improve heart strength like cross fit.
Most of all, you need a target and a guiding light like the pacer Puru who helped me to finish much before my target of 1:59
Before the run I just have a banana to keep it light, Don’t over hydrate, and just enjoy the run.
Yes pacer is important if u are targeting 15 mins better than your previous personal best.”

Hope these tips help and we improve on our mistakes the next time.Would just like to end with;

“The body achieves what the mind believes.”

NEVER STOP BELIEVING!

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