Date: 19th January 2020 Pre Race Week It was a comfortable week with minimal travelling and 2* 12 k runs (easy) and the volume reduced as we came closer to the race. One of the key differences from previous races was that I was running on all the days of the week.…
Race: TMM 2020
Date: 19th January 2020
Pre Race Week
It was a comfortable week with minimal travelling and 2* 12 k runs (easy) and the volume reduced as we came closer to the race. One of the key differences from previous races was that I was running on all the days of the week.
A week prior to race week had involved lot of travelling for work and a family function which included
late nights, all kinds of outside food and drinks. Saving grace being, I completed all my scheduled runs
during that time in an absolutely chilly weather of Punjab and Delhi.
Eve of the race
Was pretty relaxed a day before the race. Had a detailed chat with Dr. Vignan(my coach). He wanted me to pay close attention to the hydration and nutrition strategy during the race, which will act as a benchmark for the run leg of the forthcoming Ironman World championship in NZ later this year.
Was planning to retire to bed by 7.30-8 pm, ended up going to bed by 8.45pm. Now, comes the hardest part: last sleep before the race. It has always been a difficult task for me. Tried to sleep as early as possible, but , I guess I ended up actually sleeping by 11.30pm. Considering I had to wake up by 2 AM, not enough sleep for the race by any means. Have to sort this issue out.
Race Day
Woke up in a groggy state and just as I was to leave home, felt a slight pull and pain in my upper back. Couldn’t identify the reason for it, nor did I have a remedy for it. Was a little disturbed as it was hampering my neck movement but was grateful that legs felt good to go. Trusted the adrenaline to take over.
The plan was to leave home by 3 am. In all my past races at TMM, have never been able to reach on time. Ended up starting the race way after the scheduled time. As a result, always had to maneuver amongst the slow runners at the beginning of the run, which used to get a little frustrating and would hamper the pace as well. Thus wanted to reach the race line by 4.30-4.45 am and take the rightful allotted slot.
Warm up
Was supposed to warm up by running for 1-1.5 kms. But couldn’t do so. The maximum I could manage was 250 mts due to space constraints. Something better than nothing, I guess.
Race
The race began on time. There was still lot of rush at the beginning but much less than what I used to encounter each year. I always run on the adjoining footpath which helps me cut the people traffic.
In concurrence with coach the following plan was finalized (I had allowed a little leeway here and there)
The Pacing Plan
0-10 km : 4:40-4:50 min/km
10km -13.5km :4:50 -5:00 min/km
13.5km -15.5 km (uphill): 5:10-5.15 min/km
15.5km- 17.5km(downhill): 4:30- 4:40 min/km
17.5 km – 20km : 4:50-5:00 min/km
last 1km – As fast as possible
Hydration
Decided to carry 250 ml enerzal from the start so as to avoid stopping on initial aid stations and keep hydrating through external help on most of the aid stations once I run out of enerzal. As per the sweat test, I need to hydrate myself with 1.6 litres every hour to avoid cramping.
Now, this is a tall ask.
We had decided to gulp 100ml water at each of the water stations and 250ml of electrolytes at each of the fast & up aid stations
Wanted to finish off my enerzal by 6.75 km and have the first 250 ml of F&F at 6.75 km mark. To my surprise, there was no F&F aid station till 8.8 km. I had saved 50 ml of enerzal in case of contingencies as was not sure of the placement of aid stations.
Water Sip (1-2) at
– 11.3 km
– 15.5km
– 16.4 km
– 18.3 km
Fast & Up (1 moderate gulp from 2 glasses at each of the aid stations at:
– 8.8km
– 13.3 km
– 17.4km
– 19.4 km
Enerzal
– 0-8.8 km : 200 ml
– 20 km : 50 ml
I was expected to drink “on the run” and this led to few funny mishaps including spilling F&F on my eyes , nose etc. Will need to practice this to get better at it.
Nutrition
Pre race :
– 2 Dates before I left home (3.10 am)
– 2 Dates around an hour before the race (4:15 am)
– 1 F&F gel 30 mins before the race (4:45am)
Race:
– 1 F&F gel at 6.6km (just before the supposed F&F aid station)
– 1 F&F gel at 14 km : Was supposed to have this just before the incline starts (at around 13 km),
but I thought of delaying it a bit for a boost later on. Realised it soon enough on the incline that
I should have had it. Incline became much smoother after the consumption of it
Would one more gel at around 18-18.5 km have made some difference? Will have to wait till next time to know.
Feel
Once, the initial maneuvering amongst the runners was taken care of , I could find ample space to run, which was a welcome relief. Wanted to make most of it. Stuck to the plan initially but wanted to leverage on some small downhills here and there. So, would take the liberty of increasing my pace on downhills to compensate of relatively slow pace on small uphills. And the plan worked well.
Was feeling strong till 13.5 km and was doing better than the planned pace. The incline hit me a little since I delayed consuming a gel by 500mts. But after the consumption of the last gel at 14kms, could manage the uphill and the energy boost from gel consumption allowed me to leverage the downhill from 15.5 kms onwards and compensate on my slow uphill pace. (Looking back even the uphill pace
was within the planned parameters)
Nice weather and good running conditions made up for a decent running performance and could finish strong as per the plan. Was not very exhausted by the end of it but completely drenched (which I anyway had been since 7 km mark). Though ended up achieving my PB of 1:41:24 for a distance of 21.49kms, I feel there is a lot of potential in improving my running form.
Time to implement the learnings to future races.