Going great with sub 50 minute 10k program (http://www.time-to-run.com/training/10k/sub50.htm), once achieved will eye for a 45min 10k program. Though the shin bone hurts sometime, it goes better with recovery run.
Apart from the running and doing the work for the sake of running, not doing much. Not enjoying much at work. The pressure of being single at the age of 35 is quite high and njying evry bit of it. I understand i cannot be at peace until i take some social responsibilty and im yet to take the right step forward.
Tomorrow is the race day after a 20 days session. My last 21 days training session attachd below with weekly average of around 35k with 2/3 quality speed sessions in between, good im addicted to this program. Thanks Shumit to refer to the site
Hope in next 45 days will be able to race a sub 50min 10k program and then the next half-marathon program will be aimed at below 1:50 min
01 60 to 70min easy distance Tue, Appx 12Km(1hr 15 min) 85%
02 30min easy run Wed 5.2k 80%
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T Thu Rest due to rain
04 Rest Fri 3x2k R90-2min 9min 50 (4.55 per k) T, not sure about the distance but should have been below 5min/km with the 3rd repetition being set after 12 mins break 85%
05 longest run - 'time on feet' up to 1Hr 45min Sat 1:35hr/ 15Km 78%
06 easy day of 30min running Sun 30Min/4 Km 70%
07 easy day of 30min running Mon 30min/4.7Km Shin bone was having a little bit of pain which gets better after 2k of running 75%
08 start with 5x1k R60 - 90 4min 45 to 4min50 L Tue 4:29, 4:40, 4:52, 4:54, 4:37 (evening) 85%
09 easy day of 30min running Wed 5.630k 70%
10 easy day of 30min running Thu 6k 70%
11 Rest Fri 100%
12 5K paced run - aim sub 25min 5k Sat 25:55 80
13 10k easy run Sun 61Min 70
14 easy day of 30min running Mon 5k 75
15 start with 3 x 5min @ 10k pace with 1min easy F Tue 1k + 1k+1k
16 easy day of 30min running Wed 5.3k 75
17 easy day of 30min running Thu 5.7k 73
18 Rest Fri
19 Race day up to 15K Sat 10k 51.35Min 86
Friday, October 16, 2009
Friday, October 9, 2009
Monday, August 3, 2009
Dhauli Run
As Smurti could not turn-up for the day, i decided to run alone to the Dhauli, The curoisity of running was high as i need to have couple of weeks of rest since i had the plan of operation on my foot(remiving the external object that was implanted a year back).
It was a fabulous wake-up in the morning, Just after i opened my eyes and then again thinking to sleep back, the alarm did its job perfectly. Had a little bit self-talk imagining showering after the run before rushing for the odd job....
Picked up my fuel bag after creaming my foot, arm-pit and nipple with Vaseline. Runners need to take care of this as these are places where there are chances of bleeding with the friction. Munched a few bites of Candy, decided not to have much of food. Packed 2 candies and some cash and my dig camera on my arm-pouch.
Iced my calf last night to have a cooling effect.
Started from Jayadev Vihar home very slowly and very little stretching. The curious look of the folks looking at me are a thing to watch. Some people thought me as a foreigner and wished me Good morning to which i replied in perfect oriya to their stunned look. I really enjoy those moments. These are fun points on the run. Peoples curiosity drives me crazy.
I should start running a bit early, i love Sun coming out of dark and me running on road. That's a cool to watch and morning in this part of India is quite fantastic.
Initially my shin bone was complaining a bit but after 3/4k it was over and i was enjoying the run. Reached Governer house and then to Mausima square.
On the way waved a guy having a cigarate and gestured him for quiting.
Reached Lingarj temple comfortably and was going great. reached Dhauli square, may be a 15km perfectly and after which i realized i was slowing down a bit. This is where the mental toughness comes into picture. You need to make a rhythm to come-up with the speed. At this point of time I had finished all my candies and the electrolyte. This last 3 km run i really enjoyed, the road was quite scenic.
Started feeling a bit of cramp on my stomach and decided to walk a bit and it was gone.
And now reached Dhauli square in 1:46 min.
It was a fabulous wake-up in the morning, Just after i opened my eyes and then again thinking to sleep back, the alarm did its job perfectly. Had a little bit self-talk imagining showering after the run before rushing for the odd job....
Picked up my fuel bag after creaming my foot, arm-pit and nipple with Vaseline. Runners need to take care of this as these are places where there are chances of bleeding with the friction. Munched a few bites of Candy, decided not to have much of food. Packed 2 candies and some cash and my dig camera on my arm-pouch.
Iced my calf last night to have a cooling effect.
Started from Jayadev Vihar home very slowly and very little stretching. The curious look of the folks looking at me are a thing to watch. Some people thought me as a foreigner and wished me Good morning to which i replied in perfect oriya to their stunned look. I really enjoy those moments. These are fun points on the run. Peoples curiosity drives me crazy.
I should start running a bit early, i love Sun coming out of dark and me running on road. That's a cool to watch and morning in this part of India is quite fantastic.
Initially my shin bone was complaining a bit but after 3/4k it was over and i was enjoying the run. Reached Governer house and then to Mausima square.
On the way waved a guy having a cigarate and gestured him for quiting.
Reached Lingarj temple comfortably and was going great. reached Dhauli square, may be a 15km perfectly and after which i realized i was slowing down a bit. This is where the mental toughness comes into picture. You need to make a rhythm to come-up with the speed. At this point of time I had finished all my candies and the electrolyte. This last 3 km run i really enjoyed, the road was quite scenic.
Started feeling a bit of cramp on my stomach and decided to walk a bit and it was gone.
And now reached Dhauli square in 1:46 min.
Wednesday, June 17, 2009
Indias Partition
Yeh reading the book Nathruam Nathi, the Oriya version. So far the book seems to be a hardcore critic of Nehru on India’s partition, somehow i agree, Jinna had right to ask for Pakistan. And the author seems to have condemned Bapu for supporting Nehru. i realized a book by Abul Kalam Azad called "India Wins Freeddom", which got published in 1958 had been banned and again republished in 1988 after the interference of the supreme court.
Somehow feel like Neherus ego has lead to India's partition.
The basic cause of India's partition was Nehru’s reluctance of giving only 2 seats to Muslim league in 1937. Then again during 1946 Neherus declaration(Not to obey the Cabinet action plan recommending priority to minoirty) on not obeying the "cabinet action plan" which lead Jinna to ask for a Muslim country. If He would not have given the statement, Jinna should have agreed to Nehrus leadership and he has the right to afraid for the Muslim community.
I strongly recommend this book, May be someday I will read the book "India Wins freedom", this book was banned to have a turmoil on Indian politics during that time and could have exposed Nehru.
Having said this I am a harcore admirer of Gandhi and his philosophy but feel like his love for Nehry might have detered him a bit. Why din he fasted when Neheru was admant on the power.
And realized Nathruam decided to assasign Gandhi after deciding to go for a fast to give Pakistan around 50 crore during the parition but the minsisters decided againt this decission as there was the Kasmir war going on during this time. I somehow feel Gandhi did the right thing to fullfill the commitment that has been given to Pak, this is what India is known for, the tolerance and the commitment.
Luv
Somehow feel like Neherus ego has lead to India's partition.
The basic cause of India's partition was Nehru’s reluctance of giving only 2 seats to Muslim league in 1937. Then again during 1946 Neherus declaration(Not to obey the Cabinet action plan recommending priority to minoirty) on not obeying the "cabinet action plan" which lead Jinna to ask for a Muslim country. If He would not have given the statement, Jinna should have agreed to Nehrus leadership and he has the right to afraid for the Muslim community.
I strongly recommend this book, May be someday I will read the book "India Wins freedom", this book was banned to have a turmoil on Indian politics during that time and could have exposed Nehru.
Having said this I am a harcore admirer of Gandhi and his philosophy but feel like his love for Nehry might have detered him a bit. Why din he fasted when Neheru was admant on the power.
And realized Nathruam decided to assasign Gandhi after deciding to go for a fast to give Pakistan around 50 crore during the parition but the minsisters decided againt this decission as there was the Kasmir war going on during this time. I somehow feel Gandhi did the right thing to fullfill the commitment that has been given to Pak, this is what India is known for, the tolerance and the commitment.
Luv
Sunday, June 7, 2009
Promise 2009
No 2 consecutive days of non-running activity. And a milage of 20-25k till I get back my full rhythym of running. Had a decent 45-Min 8.5k recently. Need to work-out on my breathing. May be i will keep running this way, alternate days, this way my body works better and I plan for the next marathon on Decemeber, may be Mumbai, inspired by one of my friend in Mumbai, need to show my calf-muscle. Thats the only way!!!
So 50k in next 2 months. Will and my mileage rather kmage on this post everyday. Lets forget today run, easy 5.5k in 30 minutes without warm-up, My week starts from Monday to Sunday.
Last weeks run --->
Sunday -- 6k
Satday --> fart-lake 7*400m 8Min:10Sec + 7*400m 18Min:02Sec. not a bad one, I used to have in the range of 17:35 when i used to be in top-gear with a break of 5-7 minute in between. Happy, I could able to save 8 secs on my second iteration.
Friday-- Rest
Thursday --> 8.5k --> Mid 45 Min
Wed--> resr
Tuesday --> 5.5K --> 30 minutes
And this excludes the warm-up 800 meter. Last week crossed 25k. I am not going to push more, next week will reduce a bit to 22k to have fuller recovery to my shin-bone
And to add to my apetitie I have started eating non-veg. Though I feel a little bit outof breath after taking the non-veg foods especially because of spices, at least it is poping-me for having more rice(Carbo).
And a suggestion to have Glocose before and after run is probably healing the shin-bone. And to add to it I am running alteranate days and icing the calf after run.
I am pretty sure, will have bigger boost if i join swimming/cyciling. But that costs a little, a bit reluctant on that for the time being before I know where I stand finacially.
And may be, i have to take 20-25 days if rest somewhere in bewteen 2/3 weeks to have my foot operation, the external object that is set in my foot will be removed. Doc says the sonner the better.
Know none keep watching my blog. So can have heartull of thot on these blogs
So 50k in next 2 months. Will and my mileage rather kmage on this post everyday. Lets forget today run, easy 5.5k in 30 minutes without warm-up, My week starts from Monday to Sunday.
Last weeks run --->
Sunday -- 6k
Satday --> fart-lake 7*400m 8Min:10Sec + 7*400m 18Min:02Sec. not a bad one, I used to have in the range of 17:35 when i used to be in top-gear with a break of 5-7 minute in between. Happy, I could able to save 8 secs on my second iteration.
Friday-- Rest
Thursday --> 8.5k --> Mid 45 Min
Wed--> resr
Tuesday --> 5.5K --> 30 minutes
And this excludes the warm-up 800 meter. Last week crossed 25k. I am not going to push more, next week will reduce a bit to 22k to have fuller recovery to my shin-bone
And to add to my apetitie I have started eating non-veg. Though I feel a little bit outof breath after taking the non-veg foods especially because of spices, at least it is poping-me for having more rice(Carbo).
And a suggestion to have Glocose before and after run is probably healing the shin-bone. And to add to it I am running alteranate days and icing the calf after run.
I am pretty sure, will have bigger boost if i join swimming/cyciling. But that costs a little, a bit reluctant on that for the time being before I know where I stand finacially.
And may be, i have to take 20-25 days if rest somewhere in bewteen 2/3 weeks to have my foot operation, the external object that is set in my foot will be removed. Doc says the sonner the better.
Know none keep watching my blog. So can have heartull of thot on these blogs
Saturday, May 23, 2009
Are we generouus when we volunteer to Pay
Its a sad story again from X. I was in a hurry catching the bus to my office. To my shock I met an accident with a tiny boy agaed arnd 8-10 Yrs picking up 2 tea cups in two hands. Her tiny black hand was shivering. And the entire tea spilled on my Pant. I got angry at once seeing my Jeans spoiled with the tea. But after seeing the facial expression of the Boy my anger melted to pity. The boy was silent looking at me with carrying the empty cups and the Hot tea comming out of his soft Hand, he was dedicated and did not leave any of the cups. He has leant to be dedicated at the cost of his pain. The vaccumness in his face and the way He was looking at me with the complete helpness in his face was really killing me. Perhaps He was thinking of his next job, how to answer his master. Then I looked at my purse, alas I din have change, had 50 Bucks minmum. And as such I din give anything to him. Then I walked on to the Bus, the Boy was still looking at me with the same empty look.
After moving 20 metres I realised wht a great mistake I did, I could have given him 50 Bucks. I was thinking to get down and give back the 50Rs to the Boy but I was too selfish to do tht. I realised how greedy I am. I could have afford to give him 50 bucks. It again hurt me whn I recall tht I spent arnd Rs200 by spending for a movie with my friend. At tht time I volunteered to pay the Bill as other 2 friends were unemployed.
Are we the people who spends the money whn not needed and hold back when there is a real need. Are we the people who vouch of being generous who never minds spending money for our friends, family and relatives ? May be there are people who desreve the help more than your family, friends and relatives.
After moving 20 metres I realised wht a great mistake I did, I could have given him 50 Bucks. I was thinking to get down and give back the 50Rs to the Boy but I was too selfish to do tht. I realised how greedy I am. I could have afford to give him 50 bucks. It again hurt me whn I recall tht I spent arnd Rs200 by spending for a movie with my friend. At tht time I volunteered to pay the Bill as other 2 friends were unemployed.
Are we the people who spends the money whn not needed and hold back when there is a real need. Are we the people who vouch of being generous who never minds spending money for our friends, family and relatives ? May be there are people who desreve the help more than your family, friends and relatives.
Wednesday, March 4, 2009
Hitting the Ground
Doc told me to start running slowly. For 2/3 days started it. Yestday had a nice 4k but I understand I got to be slow. Doc told not to sprint and hop. Got to strngthen the muscles.
May hit 21.2 on my B day. pretty tough to work till 6AM and hit the ground at 6.30AM but no othr option
Keep going
May hit 21.2 on my B day. pretty tough to work till 6AM and hit the ground at 6.30AM but no othr option
Keep going
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