Long Run 5

It was around the 9th Km mark that one of my favourite running tunes, The Killer's Mr. Brightside Jacques Lu Cont's Thin White Duke Remix kicked in. I was struggling a little bit on this Saturday run but was hitting my straps by the 7K mark and I veered right past Sir K. Sheshadri Iyer's statue into the amazing trail path with its stones and twigs and branches and the odd log strewn across my path because of the heavy rains that have been lashing Bangalore these past few days. The song has what I believe to be a perfect beat for a runner at my pace. It never goes too fast nor does it slow you down. There's always something happening in this remix. I was truly enjoying the song and the clean, fresh air and the smells and the rhythm of my feet, thinking about "surfing a wave" of serotonin and dopamine that many runners seem to experience and that runners like myself experience only in brief spurts, if at all. But around the 9.5K mark and at 6:45 mins into the song, it just kind of happened: I do tend to experience some goose flesh and an increased sense of awareness from time to time as I run but this was special. As Brandon Flowers' haunting vocals singing "I neveeerrr......I neeveeeeer" melded into the remix beat I felt dizzy, happy, lightheaded and elated all at once. I think I recognised that feeling for what it was and didn't dwell on it too much. I just kept going, trying to hold on to that feeling. I found myself suddenly trusting the trail and running with my eyes almost half closed with a big smile on my face. Just pumping my arms, enjoying the feeling of moving and but also being still. Stillness in motion. It truly was awe inspiring. For moments there I was afraid I was actually feeling dizzy and was going to black out and this wasn't some running-induced half-daydream. But it was. Maybe it was because I'm generally happiest when I run and the combination of music and the environment inspired this sensation but for me this was another example of how connected our minds and bodies (and dare I say soul) are. And then again, maybe it was that I had, even if for a brief few minutes completely and totally emptied my mind of everything but the present and was completely in the present and that "present" at that moment was such a beautiful amalgam that I felt heady.  Either way, those precious few minutes again reinforced why I wake up at 4:30 AM on a Saturday. My reading of how endorphin reactions work tells me that the body produces more as the frequency of exercise also increases. In any case, the word endorphin is derived from "a morphine-like substance" and that's explanation and reason enough to lace up every other day and strive, in the words of the immortal Bruce Lee to, "Empty your mind, be formless. Shapeless, like water." 

I finished 15K in much the same time as last Saturday in a time of 1:55 hrs at a pace of 7:40 / km. I pulled up with a pretty bad pull in my right calf. It was all black and blue over there but my recovery is getting better and better. I treated myself to an intense 20 minutes in the pool today and feel almost as good as new with most of the soreness gone. I'm almost 4 kgs lighter than I was on April 18th when I (re) started this endevour. I've clocked a total mileage of 92 Kms since I started which is pretty poor by general training standards but a huge leap forward from where I was. I need to start hitting 40 - 45 Kms a week on average from here on. I'm still pretty unsure if I can make the starting gun of Kaveri but I'll defer that decision till August. I'm missing my long run next Saturday (off to the jungle) but I'll try and slip in a couple of longish runs through the week. In any case, this coming week is a "step back" week where I cool off a little bit before I really up the ante next week when I'll be pushing half-marathon distances and more on a regular basis. 

Long Run 4

I switched my long run day to Saturday this 16th May due to the TCS 10K road race that was scheduled for Sunday. I chose not to participate in the 10K because I was scheduled to run 15K and from previous experience of the 10K, there's too much pushing, shoving and chaos...all for a 10K run so not worth the effort.

Saturday saw me reach Cubbon by 5:40 or so and I laced up and hit the trails by 5:50 AM just as the sun was coming up. The experience of running with the sun coming up is something I can never get tired of and it's another reason that ensures I don't tap to snooze on long run days. I was feeling a bit nervous as I started because I wanted to up the pace a tad and wasn't sure at what point in the 15K to do so. I decided to trust myself and rely on my analysis of my body's "readings" as I ran. I also decided to run on more trail and less tarmac in preparation for the Kaveri Trail. Running through the trail means you must acclimatise to your ankles wobbling a bit as you step on stones, tree roots, small unseen inclines, being suddenly forced to walk to cross over a wobbly bridge and so on. I don't think it fully compares to the route at the Kaveri but it's the best I have right now. My first 5K loop was pretty good at 38 minutes. I took a 1 minute break to down some lemon salt water, refill my sipper with Gatorade and was back on the road. My 2nd loop of 5K was faster at 36 minutes which I'm surprised at. I kept checking my pace at regular intervals through the entire run and found myself running at a 6:00 /km pace which was way too fast to sustain and it was a huge effort to consciously slow down. My objective was to build my endurance and finish strong.

I took a slightly longer break of 1.5 minutes before starting my final loop and the pace I was setting caught up with me at about the 12 K mark. That familiar lead-lined shoes feeling. Again, all the mental signals were to stop, finish 14K, go easy. I kept going. My ankles started to hurt a bit on the stones on the trail but I shut that out too. My Gatorade ran out by the 13K mark so I just took a deep breath, slowed my pace and kept going. Admittedly the last km was very, very slow but I didn't want to finish my run clutching my sides and exhausting all my glycogen. The point is to teach my body to burn fat from my muscles and not hit my lactate thresholds so I kept going slow and finished 15K in 1hr 56 mins at a pace of 7:42 / km. I was feeling it but bumped into a couple of Josephites who were out with their cross fit gang and spoke for a few minutes about our fitness goals and their routine....they looked pretty ripped. But then again, they ain't never running a marathon, I smiled tiredly to myself. But I wouldn't mind being that ripped either! This week I'm going to up the ante on my cross training and swimming (as also suggested by my cross fit friends), put in more miles through the week and plan for a 16K for my next long run.

Improvement is always a great thing. What makes it even more wonderful is if that improvement has come from sheer hard work and discipline. Knowing that the plan is working is a huge morale booster and keeps one going. This 15K was a nice 9 minutes quicker than my previous week's 15K and my recovery overall has been excellent: no soreness, no aches and pains, no warning bells. Just a great feeling and a desire to hit the trail again. There were several times through this run where I experienced being completely and totally in a void...a bouncing bubble if you will where no worries, no pains, no desires, no negativities, no obligations can penetrate. And even if they did, they soon fall far behind and yet again it's just me and the beautiful trail that never ends. As Murakami writes in that book all runners must read,"I just run. I run in a void. Or maybe I should put it the other way: I run in order to acquire a void.”

Technique

It's coming up to 1 month since I earnestly began my attempt at getting into shape. I ran a decent 5K at 7:05 pace today. I woke up at 5:45 a.m and sat up in bed, marvelling at how soft the bed felt and how I could just take it easy this morning, wake up an hour later, commune with my tea and newspaper and head to work refreshed and relaxed. Then I stopped listening to that voice in my head, got out and ran.

I felt really good today. My endurance and oxygen intake is already improving. I felt quite strong as I finished the 5K. If I compare it to 3 weeks ago, I was finishing 5K bent over and exhausted. Today, I finished comfortably and without any pain. I've always maintained that my fitness level should be such that I should be able to up and run a 5K at a 6:00 pace or in 30 minutes. I'm still not there yet but I feel it and will be very soon.

That said,  I'm consciously not focusing on speed but on form and technique. For someone who prided himself on technique on the cricket field, I'm astounded I missed this part completely when I took to running. Three separate people I have read recently speak to the lack of technique among most runners. I went to cricket coaching, tae kwan do classes, took swimming lessons, paid a bomb for golf lessons, took Billiards lessons, enrolled in athletic and endurance training classes and yet not for a day have I met with an expert on running or attended a barefoot running workshop. I'm trying to remedy that now by self-learning and being conscious in practice. Just like golf, if you focus on every part of your technique and trust in that technique thereafter, the results are oh so sweet. So yes...technique and form.

I just finished Scott Jurek's book and I've also radically altered my diet. Much of it is similar to my South Beach days but I'm paying more attention to nutrition now and less so to weight loss. I'll write soon about food. 

Long Run 3

For my 3rd long run of this season, I had resolved to breach the 15K mark. I was up at 4:30 AM on Sunday and managed to hit the Cubbon Park trails by 5:50 AM. It was still predawn and running in that grey darkness and watch it slowly turn to light has always been an exhilarating feeling for me.

I'd prepared a lemon and salt water mix, gatorade and a snack of peanuts and raisins in anticipation of the 15K effort. I've established a standard loop of about 4.75 K within the park with my car serving as the aid station. I also took along my running sipper this time. My previous 13K effort saw me dehydrated and I need to relearn to drink on the run as well.

It was a pretty slow 15K and I discovered a beautiful trail which I hadn't spotted earlier. The damp grass, crackling of bamboo, rowdy birds and the stillness that comes paradoxically with running through or almost with all that around you brings a very fundamental joy. This feeling of freedom and contentment, where no worries, no deadlines, no constraints and frustrations of our urban existence matters, just simple solitude is really the reason I run.

I felt some pain in my ankle and back around the 12K mark but just shut it out. I also didn't look at my distance meter too much. One of the things which I always suspected but is now reinforced reading Scott Jurek is the apparent connection between the brain and body when it comes to any kind of physical stress. The moment you start to...well ...THINK is when you get into trouble. I've experienced this so many times in races and training runs where you start to think that there's only 1 loop left or start seeking that next Km marker or worse, that it's only "x" K to the finish. Perhaps many runners can do this and are fit and strong enough to power through but I'm not. The moment I start thinking of how much more I have left to run or that my calves are cramping up or there is pain somewhere, it's a recipe for disaster. The trick really is to be completely and totally in the moment and be "outside" yourself in a way, as Scott Jurek says. Right now, it's just putting one foot in front of the next, looking at the scenery, listening to the tunes, focusing on your posture and stride. Not thinking of distance, of the next loop, of the next water break or anything else. I felt the tearing urge to look at my watch around what I knew was the 13K mark and if I had, I would probably have just stopped there: my brain was sending all sorts of signals to my body saying it's OK, 13 K is still good...don't push it, don't get injured etc. I set all that aside and just kept going. Now I need to learn how to calm the brain and mind for much longer periods. Again, to quote Jurek,"Rational assessments too often lead to rational surrenders." 

I completed the 15K at a super slow pace of 8:30 / km at a time of 2:07. Nowhere near the race pace I will need to work up. Again, the enormity of 42 K in 4 months is hitting me hard, given my current physical state. I have to learn that most crucial skill of distance running and indeed life: patience. Patience coupled with hard, hard work. I have 3 more long runs of 15, 16 and 12K lined up (following Hal Higdon's training plan) after which I have my first half marathon long run scheduled for 7th of June. Patience. 

Oops

For some reason, I assumed the BLR Ultra was 2 months apart from the Kaveri Trail Marathon. Turns out, the Ultra is scheduled for 7th November and KTM is on 20th September. That gives me just 6 weeks in between the two (assuming I make it to the starting gun of KTM and finish).

IF I make it to the starting gun of KTM and IF I finish, I will be in uncharted territory...lining up for a 50K barely 30 days later. Previous times, it's taken me a week just to start walking right again after finishing a 42 K and my last 50K experience redefined pain and struggle. Daunting. But then again, I'm not running just to finish a 42K or a 50K. I'm running to push myself as hard and as far as I can. And then some. I'll find out how hard and far I can go soon enough.

For now, I had a good swim again this morning and it yet again helped ease the soreness this time in my left calf. I'm loving the swim time and will put in more as the days pass. I need to start working on some core work too soon but I'm hoping swim time is also contributing to core fitness.

Now 3 days of rest and a 15K long run this Sunday. 

Recovery

Recovery is one of the most important aspects of any kind of training. If you don't recover quick enough, you can't get back out to continue training or if you do, you feel bad, tired, fatigued and just not there.

My calf muscles were very, very sore after the 13K on Sunday. Monday morning saw me unable to walk after any time sitting down. Hobbling was all I could do. Waking up on Tuesday morning it was still pretty bad and I felt quite down...missed my scheduled 5 K. But I am beginning to play it smart. I went for a swim instead and spent a good 30 minutes in the water. I iced the muscles 4 times in 2 days. It worked. The swim especially I think did the trick. Some walking in the pool also helped ease the soreness. I'm also eating healthier and avoiding caffeine, empty calories like cookies and fried foods.

This morning I had planned to do a nice, easy-paced 5 K. But by the first kilometre I felt really good and upped the pace. I ended up running  a 4K at a 6:45 pace instead and felt good at the end. It's the fastest I have run without discomfort in a while. Followed it up with a good round of stretches. Some of the soreness has returned but nothing that will prevent me from heading out again soon I hope. I intend to swim a lot more though. It seems to help. Overall, my endurance is already improving. Long way to go yet. All the old doubts are creeping back and being ready for a 42 K in 4 months is looking daunting. For now I'm just going to put my head down and train. 

Long Run 2

The human body and mind can be conditioned quickly. Just as easy as it is for us to slip into long Friday nights of revelry, it is just as easy to switch back to a healthier lifestyle and push your body and mind. The body truly is a remarkable machine. I have gone from 0 Kms 15 days back to 13 K on my long run today. It's still early days and I'm having to re-learn the signals my body sends me as I cross the 10 K mark. My knees swelled up a little bit today and I also noticed some discomfort in my Achilles. My calf muscles too cramped up quite bad after the run.

Thankfully, immediate stretching post-run and some rest today was had. No soreness whatsoever but I see these as early warning signs and I must begin strength training of my leg muscles immediately. I also need to regularly stretch in order to avoid injury.

Coming back to the run this morning, there were times when I was feeling good, especially on the trails but the last 3-4K felt like I was wearing lead-lined boots and there really was no gas left in the tank. I'm not sure if this was because I didn't consume enough fluids or if I pushed too hard too fast. However, fundamentally I think it is also that I'm pushing these distances after more than 30 months. I need to be patient. What I am doing well though is being conscious of posture, of not heel striking and breathing from my diaphragm as much as possible.

This time I am also taking control of my diet. I made a big batch of granola yesterday and I plan to eat more natural stuff, cut as much of the processed foods as possible and reduce my eating out.

I felt tired today but not as tired as I did last Sunday. What was more exhausting was putting together the Hal Higdon Novice 1 training plan in kilometres! Just reading the chart is making me feel exhausted. If I stick to the plan, I would have run close to 900 kilometres by the time I (hopefully) finish the KTM. That's pretty daunting. But, in the words of the Macho Man Randy Savage, "If you're not living on the edge, you're taking up too much space."

May 1st 2015

I completed a nice, easy-paced 5 K run today in 38 mins. I am actively and consciously trying to improve my running technique. My PF I feel was largely due to this. While running in the vibrams felt good, I am still hesitant to fully commit to them over longer distances. I don't want to hurt myself and I believe it may take years for my feet to adapt to them. That said, the adizero takumi ren seem to be good and my feet are adapting to them. That said, the problem of my right foot continues. I find it incredible that there can be so much difference in feel between my right and left foot. The left foot feels invincible and performs brilliantly while I continue to feel a nag on my right foot, right from the time I put on my shoes. Any shoes.  Maybe the solution in the long term is do away with shoes altogether but that's for another time.

I am consciously keeping my back straight, my stride length short and trying to land well under my body or as much as I can. It seems to be working so far and I can feel the impact of my strike reduced from when I would run earlier, not mindful of my technique. I still recall the posture and form I would disintegrate into on my long runs. Post 10 K I would be a frog in a blender, arms flailing all over and while I would be strong, my technique would be all over the place. I am determined this time to run consciously, run from the gut and run from the mind. It will be a challenge.

I ran a slow, decent 10 K on Sunday last. This was my longest run in 3.5 years I think! But I can feel the joy coming back, my body welcoming the exhaustion. I burst out laughing the other night brushing my teeth at 9:30 PM when I realised I would fall asleep the moment my head touched the pillow.

I am consciously working on my diet as well now, trying to eat as many whole grains, millets, daals, vegetables and fruits as possible and aiming for a completely vegetarian diet.

The biggest task though remains my weight. I have let myself go and need to pull myself back. I need to lose 15 kgs by September to stand any chance of finishing the KTM. If I am running 5 K in 38 mins today without much effort, I will be in good condition to shave off 2 mins per km of that time if I lose 15 kgs! I signed up yesterday for the full KTM and the 50 K BLR Ultra. I've signed up in the past and never reached the starting gun. Right now I feel good and need to stay healthy.

I'll target a 12 K this Sunday for my long run, maybe push the 15K mark if I am feeling good. I am just about half way through Scott Jurek's book and I already feel a deep connection with him, his philosophy towards running, towards food, towards life.