Mumbai Marathon Jan 2010 - Great Result

Ran the Mumbai marathon in Jan 2010 and the initial goal was to run it under 4 hours 30 minutes which i had set to be able to run the Comrades Marathon (89k) in May 2010 in Durban, South Africa.

To get under 4 hours and 30 minutes is real tough in Mumbai as the heat climbs to 32C and the humidity is high which will cramp even the best runners. I ran in 4 hours 10 minutes which was a fab result and the key here is that i ran through the race. No walking. Okay, 5 steps if i'm guilty and that too when i saw my adorable kids waiting to give me water.

What does this mean to me? Well, i just feel awesome and to be ranked 82 in India is special. But i have no obsession with running per se. I love it but the end journey is to stay fit. Live a healthy life and for that it needs a little sacrifice and some mental strength. Actually, my first love was soccer and played that for 8 years. Stopped as i had 2 ACL knee surgeries. Far too risky to play. Thats when i started running.

Last year, Jan 2009 i ran the Mumbai marathon with no training. Actually i started running in Dec 2008 for the marathon and completed it in 5 hours 3 minutes. Fast forward to Jan 2010 and Mumbai marathon was done in 4 hours 10 minutes. The difference in the year is that i lost 10% body fat and 10 kg of wt and that gave me the power to run better. This is the key here and you have to be very focused on your food intake. Eat the right things at the right time. I have to credit Rujuta Diwekar who taught me to eat right and listen to my body.

Anybody aspiring to run a 4 hour 10 minute marathon, i would say eat right, get your body fat percentage to less than 19% and you will be flying. Train 3 days a week, Wednesdays (intervals, 6 by 800 mtrs), Friday tempo (10k) and Sunday (16k onwards). Tues, Thurs and Sat you should cross train. Results will come for sure.

The next challenge is to run Comrades ( One of the toughest ultra marathons worldwide) with only 3 days of training a week. Target is 89k under 12 hours. I think i will do it. Its all about believing in yourself. The race is tough, with 25% not being able to finish in the allotted time.

Details of Mumbai 42k race on Garmin, given km breakup.

Overall

Time:	04:10:24
Distance:	42.66 km
Elevation Gain:	941 m
Calories:	3,165 C

Timing

Time:

04:10:24

Avg Pace:	05:52 min/km
Best Pace:	03:32 min/km

Speed

Pace

Elevation

Elevation Gain:	941 m
Elevation Loss:	938 m
Min Elevation:	-34 m
Max Elevation:	62 m

Laps 43

View Splits

Split Time Distance Avg Pace Summary 04:10:24 42.66 05:52 1 00:05:24 1.00 05:24 2 00:05:26 1.00 05:26 3 00:05:26 1.00 05:26 4 00:05:32 1.00 05:32 5 00:05:33 1.00 05:33 6 00:05:33 1.00 05:33 7 00:05:34 1.00 05:34 8 00:05:32 1.00 05:32 9 00:05:20 1.00 05:20 10 00:05:22 1.00 05:22 11 00:05:29 1.00 05:29 12 00:05:28 1.00 05:28 13 00:05:32 1.00 05:32 14 00:05:32 1.00 05:32 15 00:05:30 1.00 05:30 16 00:05:29 1.00 05:29 17 00:05:33 1.00 05:33 18 00:05:31 1.00 05:31 19 00:05:25 1.00 05:25 20 00:05:31 1.00 05:31 21 00:05:36 1.00 05:36 22 00:05:38 1.00 05:38 23 00:05:32 1.00 05:32 24 00:05:50 1.00 05:50 25 00:05:46 1.00 05:46 26 00:05:50 1.00 05:50 27 00:05:51 1.00 05:51 28 00:05:47 1.00 05:47 29 00:05:50 1.00 05:50 30 00:05:50 1.00 05:50 31 00:05:58 1.00 05:58 32 00:06:03 1.00 06:03 33 00:06:07 1.00 06:07 34 00:06:20 1.00 06:20 35 00:06:43 1.00 06:43 36 00:07:21 1.00 07:21 37 00:06:12 1.00 06:12 38 00:06:39 1.00 06:39 39 00:06:55 1.00 06:55 40 00:06:46 1.00 06:46 41 00:06:16 1.00 06:16 42 00:07:01 1.00 07:01 43 00:04:34 0.66 06:53

Carbo Loading for 42k Marathon

There is always the issue of when you start carbo loading before a 42 k race. Do you start 3 days before or 1 day before. Just spoke to Rujuta Diwekar, a fitness consultant and one who i highly admire and recommend to all those who want to get fit.

Rujuta says to have 3 carb meals before a 42 k. Assuming the race is on Sunday morning, then you start eating whole wheat pasta from Friday night, Saturday lunch and Saturday dinner. Ensure that you don't eat too much fat and eat the correct proportions. Keep it healthy and toss in veggies, little cheese etc.
2 of my favorite pasta recipes.
Whole wheat pasta with baby corn and brocolli :
http://99healthyindianrecipes.blogspot.com/2009/07/whole-wheat-pasta-with-baby-corn-and.html

Pesto Penne with Mushrooms :
http://99healthyindianrecipes.blogspot.com/2009/08/pesto-penne-with-mushrooms.html

For a 21k race, carb load only on the day before the race. That would be 2 pasta meals on Saturday, lunch and dinner before the Sunday morning run.

Happy running.

Peanuts - Eat them daily

Peanuts forms an important daily snack in your daily diet and a handful should be consumed daily. Note that peanuts are very fattening and hence you have to be careful how much you consume daily.

Why Peanuts ?
Peanuts are a great source of monounsaturated fats which leads to a healthy heart. My cholesterol level has dropped from 250 to 110 in the 16 months i have been having peanuts.
Peanuts have great protein value and rich in Vitamin E.

Where to get roasted peanuts?
I would think every street corner in Mumbai will have them. However, i have posted a address and a picture of the peanuts as my running friends wanted the details!!! Here goes my advantage of being fitter.


Ganesh Chana Bhandar :
Raju Manji Chawl, Shop No. 120, Chawl No. 6
Sitaram Jadhav marg, this is located at the exit of Sun Mill Compound
Lower Parel (W)
Mumbai 400 013

Needless to say that the owner has no mobile.

I recommend to buy 1/2 kg of peanuts at a time. Will last approx 15 days. Store in air tight container and if the peanuts go soft throw them away. I've had no problem as have taken them Europe and they last 20 days.

Stir Fried Mushrooms

Healthy veggie to eat.

Ingredients

20-24 fresh button mushrooms, quartered
½ cup porcini mushrooms (optional)
½ cup oyster mushrooms (optional)
1 small red capsicum,cut into ½ -inch pieces
1 small yellow capsicum , cut into ½ -inch pieces
1 tbsp olive oil
2 medium onions, cut into ½ -inch cubes
3 garlic cloves, crushed
1 tbsp soy sauce
1 tbsp red chilli sauce
½ tbsp vinegar (sirka)
½ tsp dried thyme
salt to taste
8-10 black peppercorn (kali mirch),crushed
7-8 fresh basil leaves (tulsi ke patte),
roughly torn

Method
1 If using porcini and oyster mushrooms, soak in lukewarm water for twenty minutes. drain. wash well and set aside.
2 Heat the oil in a large pan. Add the onions and sauté over a medium heat till translucent. Add garlic and stir-fir for a minute.
3 Add the mushrooms and red yellow capsicum and sauté over a high heat for three minutes.
4 Add the soy sauce, chilli sauce and vinegar and sauté for another two minutes.
5 Add the thyme, salt and crushed peppercorns. Remove from heat, stir in the basil and serve hot.