A Million Stories - from Completerunning.com

Folks, some of you may make good use of this... extra reading! :)))

http://completerunning.com/archives/2008/01/27/a-million-stories/

I have just begun too!

cheers and Happy Running.

George

Garmin Forerunner 405

This is going to be Shahid's new toy.. perhaps mine tool.. but only after iPhone..

Trails - Chennai Runners Classic

Classic Route - About 15+ kms - We do this run on alternate Sundays.

My First Marathon - KP Suresh

by KP Suresh

Hi, Friends, and Fellow Runners, this is my modest two penny attempt at writing a report on how I fared at the Mumbai Half marathon.

My preparations were basically a long streak of daily running from Gopalapuram to Marina and back (8kms) and joined the group in running the ECR on 06.01.08 and the different route on 13.01.08. On Friday we left, we here meaning myself and Guna, by the Chennai-Mumbai mail departing at 2250hrs,it was a big risk to reach the venue of the run 3 hrs before but the alternatives were, well, lets' say more expensive!! This particular method was easy on the purse albeit risky. Guna and myself met on the train and we discussed the run strategies, my strategy or plan was to run at a pace of 9-10kms/hr till 18-19kms and make a bid to cross the last 2-3kms in a dash if there is any energy left. On the day journey we took rest, then slept, rest, sleep, polished a dozen bananas between us, ate the plain thalis, other foodstuffs like samosas were avoided. The bananas were for potassium, energy and fibre to clear bowels. Fellow veteran passengers on this train assured us that the train has a knack of arriving on time in spite of being more 3 hrs late, that was reassuring because it was running late by an hour or so. The prediction was true and the indeed the train arrived at CST dot at 3.30am,we moved to the waiting room, did our ablutions, my friend in Mumbai came at 5am with the bib no.and the goody bag at CST. Vignesh was carrying Guna's bib no. and was to meet at the venue only at 5.30am.

After changing into running kit, we gingerly stepped out of Mumbai CST an imposing landmark as anybody would tell you, there was a buzz in the air and we could see some of our fellow runners also coming our way. As usual there was this confusion between the map and the gate nos, the security was allowing only people with bib nos in the ground which was quite large and spacious, facilities for VIPs, elite runners (read invited runners like the Kenyans) had shamianas, while the aam runners had the sky as roof. A volunteer looked sour and unhappy at being enquired as to where the baggage area, dunces, they must have thought of us, can't they see with their eyes.

Well, the baggage counters were well manned, I took out the two 200ml bottles which contained the mixture (2 teaspoons of glucose, a pinch of salt and a teaspoon of sugar) mixed half a lemon in each and topped it with water, so my rehydration, salt, energy replenishment kit was ready, the baggage was deposited. The ground was now swelling and filling with people and the public toilets had long queues they were some kind of wagons that could be towed away, so you can realize what a messy affair it was and the area had a stench. We had met Vignesh by then and Vignesh introduced us to a lady who only 54, was coming from Gurgaon and was aiming for 2hr finish. She had done quite a few marathons in Macao, Korea etc, that was enough to give me a complex. There was another person who was wearing a veteran tag who was also aiming for 2:05 finish, gulp, these golden oldies. It was pitch dark still, the sun in Chennai rises these days at 6.36 am or so but in Mumbai it is much later. The announcement came for the runners to go into the holding area which seemed to be the same for everyone though they had mentioned chip/transponder holders will be given preference. Our plan, that is three of us, was to run in a file and lock our legs in a rhythm and the distance is covered more easily.

It was very crowded and the collective action of people on the march gave rise to dust. Soon the group of people started moving and we realized that the run had started on dot and it was another 100mts or so before we reached the starting point where I espied Tina Ambani in the VIP gallery waving to the crowd, that meant hubby Anil was running the half. The time in the watch was still 6.42 am, that's pretty good, an on dot start. The crowds were there cheering, the drums were on and it was a carnival atmosphere. The run was pretty good; we veered to the left of the road to the margins where the TV/news cameras were positioned, in the hope of being captured by the cameras as proof of our run to convince skeptics. The speed was 9kms per hour as per my calculation, Vignesh, myself and Guna sticking to each other. We passed the famous Hutatma Chowk and Flora Mountain without seeing the landmarks because of barricades and the crowds. After Churchgate the run turned to left on Marine drive and in front of the Air India building the hoarding said -For Once, don't fly, in fact all the hoarding along the route were tuned into the spirit of running. Water points while going were more than while coming back. The run was smooth, we could talk and even do a jig at the music which was being played at certain places on Marine drive, at the 5^th km mark, Guna found the pace too fast for his liking and waved us ahead, so Vignesh and I stuck together, as part of sightseeing I pointed out the famous Chowpatty beach on the left, at the end of Marine drive we turned inwards towards Pedder road, by now the sun was well up and about, at the turn it was about 9 kms or so and the hour mark on the watch was coming up, the sound of sirens and the car opposite with the timer watch on top meant the 1 hour finishers were on the way back and soon enough they were there, a Finn and an Indian in hot pursuit, who eventually won the half. For want of a better word, I can say they really whizzed past, I thought they were sprinting to the finish. Meanwhile we were still just about reaching the halfway mark. The Pedder road uphill flyover was the first break on the speed, still the run was comfortable, we could talk to each other, acknowledge the cheers of the crowd. I also saw we had a downward slope which could prove treacherous on the way back, very prophetic, it turned out to be. I had starting sipping the 1^st bottle from the 5km mark and repeated that every km. Meanwhile the first group of hobby runners (Sunita Godara would call us that) after the pros had gone had started coming from the opposite side, I could spot Milind Soman, Guna saw Anil Ambani on the opposite all finished under 2 hrs, I think.

Meanwhile the Worli sea face opened up and we could spot Haji Ali shrine to our left, it seemed very comfortable, the glucose was taking its effect. Vignesh too seemed ok, under the flyover we turned back that was 12^th km jus 9kms to go, this is good going. As we approached 13^th km, Vignesh too asked me to go ahead, that left me alone to pace on my own. I think it slowed me and I couldn't find anybody into whose stride length I could slide into a rhythm.

The drone of the helicopter meant that the full Monty was on and we could catch a glimpse of the Kenyans and the Ethiopians, soon, the car with the timer on top came with the lead group of runners all Africans, no Indian in sight, boy, they just seemed to glide on the road, smooth long strides, seemingly effortless.14^th came, going good, the 1^st bottle was over and the second one came on, then the Pedder road uphill climb came, that was really energy sapping, now I was crawling at 6kms per hour, the end of the uphill and the another on the flyover was a big relief, I didn't want to charge downhill for fear of hurting the knees. The sun was up and shining bright, thankfully due to the high-rises which cast shadows the effect of the sun was mitigated. I also saw and waved to Narayan and Rajesh going for the full on the opposite, I saw Abhijit also busy in his strides. The Pedder road climb had a telling effect on energy sources, now the km marks were longer in coming, at this juncture I missed familiar company to talk and get over the mental aspect.

Since it was tiring it was difficult to concentrate on the fun aspect, the mind as usual started playing games, come on walk, take it easy, said one part, the other part was singing an old Hindi song, which is my mantra on such runs…which goes somewhat like this……. ruk jana nahi tu kahi haar ke, kaaton pe chalke milenge saaye baharon ke…meaning. Don't stop now feeling defeated; the road to flower beds is strewn with thorns…

As I turned onto Marine Drive on the home stretch, still 4 kms away, the sun was now full onto the face, that was another killer application especially on the return stretch. The momentum was lost, time 8.30am,still 5 kms to go, now I had to virtually drag my feet off the ground, the sun beating mercilessly, longed for the comfort of the shadows of tall buildings which came at about 19^th kms. The run had become a jog, the jog was becoming a shuffle, and to my dismay a tall guy who was walking very fast was going past me.8.45am, 2hrs gone, still 3 kms to go. I also did a thing which I had never done before, I doused my face and my head with water to see whether it had any effect, then it seemed it hadn't worked, but in retrospect I feel the sprint/dash to the finish was because of that. I decided to wait till the bend at which you turn inside the road going to Churchgate from Marine Drive, the last 1.5kms to go for a surge, come what may. Humming the Hindi film song, I shuffled till the bend and then made a lung bursting dash for the end, 1.5kms to go, the dash ended at 500mts,when it seemed my lungs would really go bust, 1st time I walked for a few meters, then sprinted another 100mts,walked, sprinted, walked, sprinted till I saw the finish gate which was about 200mts,the last 200mts were completed in a delirium, to the extent I even could not read the time properly, I read it as 2:44,later on, I came to know the time was 2:36:31.

At the finish, if I closed my eyes I was seeing stars, open your eyes, you were seeing dark images, the legs seemed very heavy and the plantar fascitis in the heel was paining like hell. The counters where you went to collect your refund back were chaotic to say the least, the lucky guys were the ones who didn't wear the ankle chips, they got their certificates on time. The transponder guys had to stand in long queues till Sunita Godara the former women's marathon champ, now 48 ran the half marathon took charge, she made a plea for outstation runners to form a separate queue and gave some running tips to hobby runners, as she called us. Her first tips, not to run in new clothes, according to her, new clothes don't absorb sweat well and can increase your time by few minutes. Next tip, to wear sleeveless vest/shirt/garment for both men and women, wearing turtle necked,half sleeved tishirts can also increase your time by some more minutes. Lastly, to tie your laces in double knots, tuck the loose ends inside the shoe, so that you don't waste time and rhythm tying shoelaces during running. Thanks to her intervention we got our money back, but no certificate because the software had developed a glitch, the certificate would be posted a week later.

Since the ordinary non-VVIP runners were not provided with shamianas we had to relax on the bare grounds in hot sun, though it didn't seem as hot it was during the run. The refreshment coupon had 2 bananas, one apple and a packet of biscuits, the volunteers were however free with water bottles.

At the end of it but for the chaos to redeem the transponder the arrangements were, let's say, quite un-Indian. The streets were scrubbed clean, I was told later by residents, that the BMC used water tankers to clean the streets, the Mumbai public, God bless them, was out on the streets, cheering the runners, made a carnival atmosphere. The entire roads up and down were closed for traffic, not even a stray dog could be spotted.

My recommendation, half Mary's the best for Mumbai, the full can be very taxing, I met Mahesh, Rajesh trooping back amidst traffic at 1330-1345hrs.if the run doesn't get you, the heat will. The half Mary can be started at 5.45 or 6am.Since the leading newspaper went to town with run, it has been made into an event. With glamour businessmen like Anil, Doug Baillie and the Hiranandanis running nothing beats the Mumbai Marathon as the marathon to be in India.

This run is dedicated to Chennai runners,without whom I coudn't have dreamt of doing till June last year,3 cheers to the group, hip-hip-hurray.I also wish to express my thanks to Vignesh,and Guna and to Ramesh(Tiger) for inspiring me to write this piece.

How do you choose a training plan?

1. Can you keep up with the chosen training plan?

Ideally for running a marathon within 4 hours, a runner needs to put in a minimum of 50 miles a week for about 8 weeks, and approximately 40 miles a week for the another 8 weeks. You must have sufficient upper body strength to maintain your posture and this requires about 3 hours/week on your upper body. Are you mentally ready to keep up with the training plan? Can you comply to a minimum of 95% of the training plan is a question you must ask yourself before choosing to run a marathon

2. How much time a week can you devote towards training?

Running 50 miles a week requires you to devote an average of 2 hours a day of running which translates to 14 hours a week.

3. How many weeks can you devote for training?

Typically marathon training programs are for 16 weeks.

4. What are your strengths and weaknesses – in terms of speed, endurance, body reaction to increases in mileage?

Before you start training, measure your 5k speed, 10k speed, calculate your Vo2 max (there are formulas to do that on the internet) and have a fair understanding of how your body reacts to different speeds and mileage.

5. What types of training would you like to do - circuit training, strength plus running?

Personally for me, circuit training works wonders. I come out of every circuit training feeling more powerful than before and these sessions make me fast. However, different people react to different methods of training differently. In other words, know what turns you on.

6. What are the environmental conditions? Are the training conditions similar to race conditions? What are the facilities and opportunities available for training?

Train in months that are relatively cooler than the summers. In Chennai, your training should start in August and end in December. Check local gyms and get assistance of a professional coach if you are running your first marathon. Read up on running as much as you can. Reading not only motivates you but also teaches you a lot about what you should not do.

Runners are.... Different !

Charles Hayden, a running enthusiast has some really cool running ad posters on his site ( http://www.chayden.net/Runs/Adidas/index.htm ).

This is what he has to say "In 1999 and 2000, Adidas ran a memorable ad campaign. In my opinion, these are some of the greatest running shoe ads ever created. Each one touches on something private I have experienced as a runner, something that a non-runner would probably appreciate . "

This series of ads apparently won recognition within the advertising community, and was successful in increasing sales.

My First Marathon - Mahesh Krishnamurthy

by Mahesh Krishnamurthy

Someone has rightly said that it is all in the mind and attitude. Well After running the mid night marathon in Bangalore in May 2007 I decided that it is time for me to attempt a full marathon. By May I had completed three half marathons of 21 km. All averaged between 2 hr 15 min and 2 hr and 25 min. It was a decision carefully taken by self and of course as usual letting to know one and all about my aspiration. I set out to plan my running schedule.

In June averaging about 30 km a week had to plan to increase it to 55 km a week; my max distance in a week was 16 km which needs to be doubled and that was a challenge. I had been running four days a week and needed to continue.

Nothing like hitting the road at 5 am with dark sky around, watching the first milk man cycling to deliver your daily milk, regular morning walkers slowing setting the streets with people and then the amazing scene of the sky becoming white/blue and then orange until the first rays of sun hits you. As one runs through streets of Chennai it is a wonderful experience to run when all is silent and you have the whole road literally to oneself.

Well by august my longest single runs where coming closer to 21 km but that was not the target. One fine day I read a mail from Chennai runners mentioning about a 26 km run in ECR. I participated but failed miserably after 22 km took an auto to the finish point. Learning had run my first 16 km in one and half hours, too fast by my standards. The second chance came again two months later a 30km run in ECR, courtesy Chennai runners. The same I completed in 3 hrs and 45 minutes. It was in Oct and that week overall did a 55km of running. Two weeks later did a 28km single run and overall hit 48 km. This was followed by 26km ultra in Bangalore on 16^th Dec and started the New Year with another 32km run in ECR with Chennai runners.

Well by 1^st week of Jan wasn’t sure about a full 42.2 km. My Brother Bhaskar kept saying one 32km is good enough, pace yourself though it is preferred to do couple of 32km-35km prior to the big event but it will take your through. My wife kept saying plan to finish, don’t look at the time and she seemed to be more confident than me about the finish (some also say the better half knows more about you than yourself!).

Well the big day arrived, reached Mumbai and had a pasta lunch with RFL friends. With who so ever I discussed the only comment was go slow the first half, it will be very warm, drink plenty of water and aim to finish. Quite a few well wishers had already sent an SMS wishing me all the best (which I needed most). I took off on time at 7.40 am and was among the last 100 runners. Keeping a slow steady pace, Mr Rajesh from RFL kept slowing down for me but eventually gave up and went ahead at around 3km mark. At around 14 km which took me 1 hr 55 min felt ok and was going strong. At around 23km the heat was taking its toll, it had taken me 3 hrs. Took a spray in my calf muscle which was beginning to hurt and a pain killer for my arms which I learnt later that once in a while need to swing my hands, keeping hands in one position could lead you to severe pain in your hands. I touched 30 km in 4 hr and 20 min, I passed Rajesh at 32 km by then I had slowed down quite a bit but doing fine. The flyover at around 36 km put breaks on me. Coming down the slope tried to speed up and paid for it as I pulled up my calf muscle. I slowed down my pace further and completed the marathon in 6 hrs and 1 minute. I was all along targeting a sub 6 hr run since I had run only a few 30 plus runs. Overall a great experience and enjoyed every bit of it. My special thanks to my brother and my mentor. It has been a great experience running with the Chennai runners, though I wish it could be more often. Definite thanks to my wife lakshmi and my daughters who have always stood beside me. Well have set my next goal to be sub 5 hr 45 min my next marathon. Plan to take few weeks lightly before I set my eyes to the next big event.

Hope all will enjoy reading it as much as I enjoyed writing it!!

Mahesh: Congratulations.. We are all proud of you.. you stuck to your dream and got there..

Running Injury - Gluteus Maximus - learnings

Hi Folks. this is a re-post of what I had emailed on the chennairunners mail list. Addln info : Phone number for Dr. Kannan Puzhazhendi's clinic at YMCA Nandanam = 044-32911774
==========================================================================

Folks.. I am now on the road to recovery after straining my right glute muscle while on a long-fast run in the last week of December. I have taken guidance from quite a few of you in the group to tide over this injury. Here is a quick overview of how to tackle the problem if some of you do get the same. However ..this is specific to me.... your pain in this area maybe for other reasons too.

Diagnosis by Dr. Kannan Puzhazhendi:
1. overdependence on the right leg for locomotion i.e right leg does the work, left leg simply rolls over

2. roll-over of the right foot after impact is not in a straight line, but at an angle to the direction of running... something like a 10 degree variance (this is my approximation) - this angle adds to strain on the glutes and then on the calf muscle in course of time unless corrected.

I did not think pt 1 was the case until I was told so.. neither did I think I was guilty of point 2. But for sure pt 1 is something I do unconsciously sofar.

I have yet to have a final session with Dr. Kannan P on corrections, but this pretty much sums the reason for the severe pain in the glute while running.

Some useful information : (for those who have not seen this before)

A/ Attached pdf on useful exercises to strengthen the glut muscle ( http://www.acefitness.org/getfit/GlutesStudy2006.pdf)

B/ http://www.easyvigour.net.nz/fitness/h_gluteus_max_hip_pain.htm - lots of stuff there... esp on barefoot running.. not sure I will even think of attempting that.

Hope you find this of use and THANK YOU for all the help in getting me 99% on the road to recovery.

Cheers and Happy Running!
george

Good Luck to Chennai Runners Participating in Mumabai Marathon

By the time we would have finished our weekly long run tomorrow, some of the Chennai Runners would be just warming up. They are off to Mumbai chasing their dreams.

The largest contingent from Chennai Runners is off to Mumbai to participate in the Standard Charted Mumbai Marathon. I wish them all the very best in endeavor and may their dreams come true.



Chennai Runners participating in Mumbai Marathon 2008

1. Narayanan
   
2. KP Suresh
3. Mahesh
4. Guna
5. Abhijit
6. ???

Good Luck Chennai Runners and God Speed.

A side note: Mumbai Marathon seems to be getting better year after year. Though I still don't like the start time of the full marathon which is later than the half marathon. I am serioiusly thinking of participating in the full marathon next year.

Run Tomorrow - Sunday - Jan 20, 2008

Chennai Runners..

We will try the same route as last week.. but with slight modifications.. We will avoid the narrow stretch of Santhome Road. This is shorten our route by3 kms, but let's give it a try. Dimensions - CP Ramaswamy Road - TTK Road - Dr. Radhakrishnan Salai - Gandhi Statue - Labor Statue - War Memorial - Flagstaff Road - Gymkhana Club - Doordarshan Road - Madras University - RadhaKrishnan Salai - CIT Colony - TTK Road and back..

Run schedule for tomorrow..

Date: Sunday, Jan 20, 2008
Assemble by : 5.15 a.m
Start Time: 5.30 a.m
Starting Location: Dimensions Gym / Sony World , CP Ramaswamy Road, Abhiramapuram
Route: Marina - Gymkhana Club Route as outlined above
Distance - About 17+ kms

Happy Running!!!

Please confirm your participation

Do's and Dont's - Mumbai Marathon

*****Message from Rahul Verghese - www.runningandliving.com******

I am enclosing a document which outlines some basic do's and don'ts before the marathon -

Would be great if you can read it to make your experience even more enjoyable, and perhaps add a tip of your own, to help more runners, going forward. A lot of you are coming in from a colder climate to Mumbai - remember to definitely start slower than your target race pace - it's very easy to get carried away by the energy of the moment - DON'T.

Post Mahalaxmi chuck the remaining water post your 1-2 sips, on your head to keep you cool

Have an energy gel every 45 minutes or so. Drink the electrolyte every hour or so, perhaps not at every stop. DO NOT overhydrate with water - Hyponatremia is a condition where marathoners take in too much water and reduce the salt balance andget dizzt, sometimes also leads to muscle twitches and perhapscramps. IF you feel dizzy or nauseous, stop and get help - start again only if you are feeling A OK. Above all, keep your mind full of those positive thoughts and enjoy yourself.

Go get them guys!!

Run Schedule

Here is the general run schedule. One of the focal points would post the details of the specific run each day except Monday. Pl. do plan to participate in the runs as appropriate for you.

Day	Type of Run	Location	Distance	Route / Trail	Focal Point
Sunday	Long Run	Dimensions	15+ Kms	Classic Plus	Ram / Hari
Monday	REST DAY
Tuesday	Uphill	Dimensions	5+Kms		Tiger / Mohan
Wednesday	Cross Training	Marina (Near Light House)	5+Kms		KK / Vidyuth
Thursday	LSD	Dimensions	10+		Narayanan / Shumit
Friday	Easy Run	Dimensions	5+ Kms		Tiger / Mohan
Saturday	Cross Training / Team Sport	Open	Frisbee, Cycling, Relay		Shahid / Karthik

Unless otherwise mentioned, all runs will begin @ 5:30 AM. Please assemble at least by 5:15 AM to stretch and for debrief

My First Marathon !

The Marathon – Come and Experience the 42.195 km Dream

-Karthikeyan Vijayakumar

“If you want to win something, run the 100 meter race. If you want to experience something, run the Marathon” – Emil Zatopek.

Having had the luck to run both, with my marathon finish being the latest at the recently held Bangalore marathon 2006, am able to appreciate the truth in Mr.Zatopek’ words better.

The preparation for the first marathon finish started more than a year ago, with dream of the marathon finish being implanted during the Pilani days. The 20 minute jogs at the gym grounds in Pilani was where the idea of a marathon finish flashed across my mind. It was one of the “desert dreams” and remained a day dream till I read the inspiring blog of a guy who ran the Chennai marathon 2004.

The 20 minute jog was slowly turning into a structured run, with the idea of a marathon completion getting stronger by the day. However, the runs were lonely and monotonous. My idea of sport was a team event such as cricket and that was sorely missing in running. It was then that I came across some running enthusiasts in the company that I work in. We formed an informal running club at the office and we used to feed off each other at the training runs. The “tea-break” at office was filled with talks about improving endurance, training schedules, running shoes and many others.

An accidental meeting with a runner on the road during one of the training runs led to fun weekend runs group called “Chennairunners”. The group which started in the beginning of 2006 with 6 of us running a long distance run every weekend, has more than 50 runners now. Training with the group was so much fun – each of us pushing the other to complete the target distance. Running 20-30 km on a Sunday morning with a 5 am start was our kind of fun - Running on a high way and away from the crowded streets in the city and far away that the return journey takes an hour’s journey by bus. It gave us a “high” - the “runners high” with a group is as high as a high only can be. The “high’s” of the Saturday night was being slowly replaced by the healthy “high’s” of the Sunday morning!

Having experienced the joy of running and the fun in training together, Sudip, and I along a few others initiated the “Run for a cause” program at BITS.aid (http://www.bitsaa.org/BITSaid/runforacause.php). Through this program, we at BITS.aid provide the motivation and all the necessary support for a person dreaming about the 42.195 km finish. We also encourage the runners to raise money through the runs and contribute for the various projects that BITS.aid supports. The Bangalore marathon held on September 17^th 2006 was the first marathon that the group got associated with.

About 25 people ran for BITS.aid at the Bangalore Marathon – Some running the full marathon (42.195 km) , some doing the half (21.1 km) and some others running the 7 km celebration run. The aim was the same – to push ourselves to run the distance we haven’t run before and raise money for the 2 projects – ‘Yuva Foundations’ and ‘Parikrama’.

The preparations for the Bangalore marathon started 3 months before the actual race. With about 35 people in the group mailing list, we exchanged information/tips on training and also about our weekly practice runs. The group helped keep the motivation up and pushed the runners to stick to the training plan.

On the fund raising front, the “Run for a cause” program has so far raised about Rs.62,000 since its inception. The money has been donated to 3 organizations – Future Focus Foundation, Yuva Foundations and Parikrama.

Personally, it was an unforgettable experience running at Bangalore. On the morning of the race, I met a few BITSians and some other runner friends and all of us were charged up to cross the finish line. With the full marathon starting at 6 am and the other runs scheduled later in the day, we couldn’t get all the BITSian runners in the photograph below.

Once the race started, I tried to get into a smooth pace. The fact that I had a few runner friends from Bangalore helped – these guys acted as “tour guides” as we set out discovering the city on the legs! The initial part of the marathon was organized pretty well, with the traffic kept away from the runners. We settled into a good rhythm and were averaging 6-7 mins per km. The weather was perfect for marathon running. But the running course must be rated as one of the difficult ones to run a marathon.

The first 21 km turned out to be pretty smooth for me. I paced it pretty well and managed to complete the distance in 2 hours and 15 minutes. I was planning to complete the race within 5 hours and so far I was pretty much in sight of the goal. But the undulating course was taking its toll on my knees. After the 25^th km, I was having difficulties lifting my left leg. The left knee was in real pain and I decided to walk. One of my friends, on seeing me limp decided to walk along with me. Now, each km consumed more than 13 minutes and it would’ve been a monumental task, if I were to complete the rest of the distance alone. In the true marathon spirit, Shyam, a BITS-outsider who was running for BITS.aid, decided to walk along with me and gave up on his goal of finishing within 5 hours. Thanks to him, I managed to keep my thoughts straight.

After the 30^th km, I pushed Shyam into running again. I convinced him that I will definitely finish the race. Off he went and I was running, walking, crawling the race alone. I caught up with a few runners who were walking as well. Though we didn’t speak a word (too tired to even talk now), we tried to stay together. At the 5 hour mark, I had 7 more km to go. At the pace I was going at now, it occurred to me that I will be able to complete the run only after 6 hours. That thought was really killing and I decided to run despite the pain. I somehow wanted to complete the race within 6 hours. I urged the 3 runners around me to improve their speed and as I said this, I started running. I tried to slowly drift my thoughts away from the pain and the ipod helped me do that. With a mix of running and brisk walking, I was picking up speed.

With 30 mins to 6 hours, I had 3 more km to complete. Exhaustion and the knee pain stopped me from running anymore. I was walking as fast as I could. Status -20 mins to go and 2 more km to complete. I caught with another runner and we decided, tacitly, to give it all to finish before 6 hours. Another km down and we had the stadium within our sight. 6 more minutes to go and we entered into the stadium. Once in, we were asked to go around the 400 mts track to complete the 42.195 km. 4 more minutes to go. I tried to run but stuttered to a halt. Walking fast, paced the last 400 mts rightly to finally complete the dream in 5 hours 59 mins and 55 seconds. I had done it!!!!. Shyam and all the other runners group pals were at the finish line. An immense feeling of happiness overcame me. One of the top 100 things to do before I kicked the bucket was completed.

It was a memorable experience running the marathon. Right from the start, we had so many people cheering us - The usually uncooperative traffic police was going the extra mile to make the running experience better, Most of the runners urging and pushing the others to go for the finish line, Shyam throwing his goal away and walking with me, the boys at the water point staying on the course for a long time to provide water and some friends waiting at the finish line with sandwiches and fruit juice.

If I contrast this experience with the one I had running the 100 mts, I don’t have much to talk about the 100 metres experience. Though I was lucky to participate at the state level athletics during the school days, it was more of an “individual” experience. The practice for the 100 mts wasn’t as much fun as the group training runs for the marathon. During the 100 mts days, I won a lot of medals but made a million friends during the marathon days. Marathon is all about a group experience – helping and pushing the others to cross the limits and having lots of fun.

Now….Do you want to run the 100 meters or the marathon?

Run Tomorrow - Sunday, Jan 13, 2008

Chennai Runners..

We should probably try a different route tomorrow.. I would like to see if we can go Greenways Road - Ayyappa Temple - Pattinapakkam - Santhome - Lighthouse - Labor Statue - War Memorial - Gymkhana Club - MLA Hostel - Madras University - RadhaKrishnan Salai - TTK Road and back..

Run schedule for tomorrow..

Date: Sunday, Jan 13, 2008
Assemble by : 5.15 a.m
Start Time: 5.30 a.m
Starting Location: Dimensions Gym / Sony World , CP Ramaswamy Road, Abhiramapuram
Route: Will do classic plus or the new route outlined as above..
Distance - About 15+ kms

Happy Running!!!

Please confirm your participation

Running Compilation

Watch the legends running. Inject some speed in your next run and enjoy the run.

A Short Video Clip on ECR Run # 5

Video by Shahid

Video of a program from PBS on marathon training

I am not sure whether everyone had a chance to view his video.  It is a must see for anyone who want to do their first marathon.  http://www.pbs.org/wgbh/nova/marathon/program.html

The 61 Year Old Farmer Who Won the World’s Toughest Race

I came across this article in one of RFL's group emails.  I thought it is a pretty interesting read.   This link is at http://elitefeet.com/?p=38

ECR Run # 5 - A Report

We had the largest participation ever in our nascent ECR Run program. For starters, this is our fifth ECR Run and we have been doing this roughly once a quarter. Before this, bunch of us (Hari, Shumit, Shahid, Vidyuth & I) used to run till Muttukadu from Dimensions.

Thanks to Vidyuth (or is it Ayut?), here is a photo essay of our run. Thanks for the great pictures Vidyuth, but next time we would like to see you rather run.. (I might volunteer..!!!)


At the starting point. We assembled at the MGM entrance around 5:00 AM when the Sun was still on its way to the Indian shores. There was less light..but the place was high in energy.. we had over 35 runners rearing to go..


We had media coverage from Decan Chronicle this time. I was mildly surprised to get a call from Nandakumar of DC asking for details about the run late Saturday. It is encouraging to see our group getting some media attention. We have been covered by The Hindu & India Today and possibly by Mylapore Times and Business World in the coming months. I hope these things help us reach the goal of 1000 by 10 (ie., a membership and active participation of 1000 runners by 2010 - btw, what do you think of this goal? Is it audacious?)


Thilesh, a first time runner with us ran the entire 30 kms. Though he looked like he was going fall apart any minute, he didn't quit.. Good show Thilesh. (Thanks to Shahid for the Gatorade supply.. that really helped everyone)


KP Suresh & Tiger around 10K mark


At the 10K mark - Sundar, Shyam & SriVatsan - Hey guys.. do you need more water?


Kids having a curious look at the runners. Some kids even gave me company for a few yards which was kind of cool.


Karthik decided to volunteer this time along with Shahid, Mohan, Sangeetha, Vidyuth and Velu. These guys were great. They were there when we needed them and encouraged us to push through. Thanks Guys..


Enjoying a sumptuous breakfast at MGM Resorts. This time MGM gave us a separate spot where we could relax and be more casual. (Thanks to KK for doing the arrangements with MGM).


All smiles after the run. (Mohan, Karthik & KK you guys are running the next one.. !!!)

In all, it was a great run. I thoroughly enjoyed the run and the camaraderie of the fellow runners. Personally it was the best ECR Run for me. I did little over 30K in 2:57 which is the personal best.

Once again, A big thanks to the Volunteers. Your enthusiastic helped us more than you could imagine. Thanks for being there!!!

I request and encourage the other runners to post their thoughts and pictures of the run. That would enrich this discussion a lot more..

More pictures in flickr

With ECR Run # 5 behind us.. here is the curtain raiser on our next exciting run.. We will be doing a run in the Elagiri hills.. more details in the coming weeks..

Decan Chronicle Coverage of Chennai Runners ECR Run # 5

A brief coverage Chennai Runners ECR Run # 5 in Deccan Chronicle. I understand the print version might have a picture, but didn't see it on the web.

The Biomechanics of Running

Found this interesting Video on biomechanics of Running in youtube.

ECR Run # 6

Here is a quick heads up on on the ECR Run # 6. We are planning to hold it on Sunday, March 23, 2008. You will hear more about it in the coming days from KK & Tiger.. but here is a quick summary so that you can plan accordingly. Please do let us know if you are planning to join us..

ECR Run # 6 Details
Date - Sunday, March 23, 08
Assemble by - 05:00 AM @ MGM Dizee World
Start Time - 05:15 AM (Sharp) - from MGM Resort Parking Lot

Car Pool - from Dimensions - We will have about 3 - 4 cars from this spot, so if you are looking to car pool, pl. assemble by 4:00 AM. We will leave by 4:15 AM (Sharp) to the starting point.

Alternately, you come directly to the starting point...
Assemble by: MGM Dizee World Resort parking lot (past the toll booth)
Time: by 5:00 AM
Run Start Time - 5:15 AM from MGM Resort parking lot

Parking: MGM Resorts parking lot

Starting point: MGM Resorts - Parking Lot

Starting Time: 5:15 AM (This will give time for runners to do some stretch and get ready)

Distance: Flexible, 10, 20 or 30 kms with turn around points @ 5, 10, 15 kms respectively.

Mile Markers -

5K - Kelambakkam Junction (for 10K run)

10K - Crocodile Bank (for 20K run.. stretch it and make it half marathon if would like to..)

15K - Dolphin City. (for 30K run).

Route: South on ECR for 15 kms and turn around.

Finish Line: MGM Resorts - Parking lot

Entry Fee: INR 250. This is to defray the cost of water, snack, first aid and fuel cost and breakfast.

Registration: Pl. respond to this mail / post.

Volunteers: We need volunteers to help with Water and generally provide first aid cover. I request some of our members who are NOT running to pitch in and help the runners. Join us tomorrow as a volunteer and feel the thrill....

Change Clothes: Carry change clothes with you as you will need it after the run. Also, if you want to take dip in the sea you might need change clothes.

Emergency Information: Pl. do not forget to carry emergency information with you all the time (Name, Age, Blood Group, Emergency Contact Information, Known Allergies)
Volunteers: If you would like to volunteer to help with the run, pl. contact Shahid / Vidyuth.

Safety First: Please note that we do not have any safety net in terms of ambulance & insurance etc.. All of us running at our own volition and it is important to adhere to safety norms at all occasions.

1. CARRY emergency information with you all the time
   
2. ALWAYS run on 'right side of the Road' facing the traffic. In doubt, slow down, let the traffic pass.
3. BUDDY up with a runner amenable with your pace and stick with them through out the run
   
4. DO NOT run abreast. Run in a single file or max TWO at any given time.
5. YIELD to traffic - Chennai traffic is unrelenting and does not stop for runners or pedestrians... So, yield to traffic.
   
6. DO NOT run if you are not medically fit. You and your physician are the only folks who can counsel you on that. Consult your doctor and listen to your body before embarking on the run.
   
7. STOP running and seek medical help if you feel uncomfortable at anytime during the run.

Run for any reason.. but do..

A message from Rahul - www.runningandliving.com

Happy New Year The resolutions are all done now, and the year has begun - "Gosh -I can't find that sheet of paper with all my well thought outresolutions" Is that thought going through your mind?Fear not, you will probably find it under your pillow where youalmost hoped all would get done through osmosis and time.I would suggest the focus of this year, to be YOU. What can you do to start realising some of the dreams you have, and how can you getsuper charged, so that ultimately - you can be a better parent,son, daughter, leader, co worker, and everything else you want todo better, in your multi faceted life.Maybe we can all take heed from Stacy who writes an open letter to her body and then goes through some resolutions. Check it out at http://thegetinshapegirls.wordpress.com/2008/01/03/an-open-letter-to-my-body/

There are several other good reasons why its good to do somethingsimple like running - for a long, exhausting, but not exhaustivelist, check out http://www.runningandliving.com/running_living.html

Now we may not all be planning to do a marathon, but maybe the goalis to start running in January, or crack a certain time for a 5kmrun as Thomas sets out some options which could be a great help.
http://completerunning.com/archives/2008/01/03/resolved-set-goals/

Once you put running for yourself at the top of the pyramid of your resolutions, you will be amazed by, not just how much fitter youfeel after a few weeks, but by the surge of self confidence, and the feeling that you can do anything. The rest of your resolutionsthen come out from under your pillow, and it all is as easy as cake. The good thing about this is that you can have your cake and eat it too, as you burn them calories away, and lose weight while at it!And then maybe at the end of 2008 while you list your manyaccomplishments, you would also list a few like Annie did for 2007 http://lekkerworld.blogspot.com/2007/12/2007-been-n-gorn.html and get to have a huge range of experiences with the great outdoors.

Or see sights in the cities you visit on work or while on vacation,while you are doing your long run. Last week I ran around the wooded 600 acre IIT Madras Campus, with the deer and experienced something that many people who live there, haven't. Make nature and running your special experience for 2008 - inwhichever part of the world you are in, and if you are juststarting off, check a schedule from
http://www.runningandliving.com/running_program.html.

Have a fantastic year. On your marks. Get Set. Have fun!!

Early Bird Catches the Run

Some tips to wake up early

Tip 1 - Go to bed at a set time each night and get up at the same time each morning
Tip 2 -Get out on a 20-30 minute run/walk/jog each day after adequate stretching
Tip 3 - Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, alcohol, diet drugs, and some pain relievers
Tip 4- A warm bath, reading, or another relaxing routine can make it easier to fall sleep
Tip 5- If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired
Tip 6 - Do not eat a heavy dinner after 8:00 pm.