Periodization

Its the begining of a new year and the Mumbai Marathon is behind me. I have now to plan my races for the year and the training I'd have to do for them. Well, I can make all the schedules I want, but considering my work life and travel, I am sure I will not train the way its set out. Lets look at the race thats coming up; Auroville. I had decided that I would work on being able to do a short recovery after SCMM so that I can manage a "double" (two marathons in two days:-))) sometime soon; however, the recent "living out of a suitcase" travel, put paid to these plans.

Well anyway, Auroville, here I come. I do hope to get that post race massage this time, from one of the french women:-) I also intend to run this marathon at easy pace and just enjoy the scenery - I won't race this one! Talking about racing; what is my time target for the next marathon? Do what you gotta do before the dentures come Dan!

Periodization is the schedule that one makes to build slowly to race readiness. It is a 16 - 20 week schedule whereby, one does "base building", "speed work", "sharpening and peaking" and "taper". I broadly outline these things but the nitty gritty of the micro-plan is done when my alarm goes off on any particular day! Its when I decide whether I want to do 6 x 1000m repeats, a 40 min tempo, a fartlek or just cruise around the block. You are doing fine Dan, you're my man!

Bridge too far

Running is my meditation, mind flush, cosmic telephone, mood elevator and spiritual communion.—Lorraine Moller, Olympic bronze medalist and Boston Marathon champ
The Standard Chartered Mumbai Marathon 2010 created an excited buzz with its new course that included the newly constructed suspension bridge, the “Bandra-Worli Sea Link”. The organizers seemed unperturbed by the fact that they did not have permission to keep aid stations on the bridge. It meant that one had to run with out water for 8K; from the 22K mark to the 30K mark; an extremely crucial part of the race, especially for slow runners. How in God’ name did they get a Gold Label??

The race began with a count down at 6:45am sharp and I slowly got warmed up to the run. A runner who happened to be a neurologist came alongside and asked, “Do you mind if I keep pace with you?” and I shrugged and nodded. Soon he was joined by his friend who seemed to pace faster and my new found friend surged ahead with him. I kept them in my view in the distance and had still to find my groove even though I reached 10K in 55:17, which was my target pace. I waved out to Allen and Nike Run Club runners who shouted out to get my attention and waved frantically. I felt a sense of endearment towards them as their coach. I suddenly found my groove at the 12K mark and seemed to now run the same pace effortlessly. I ran into scores of half marathoners now and they seemed to be walking rather than running. I wove my way thru’ the crowd and got free from the common route and focused on my pace on the deserted stretch towards Siddhivinayak. I overtook my neurologist friend and a few of my Aarey runners as they slowed down in the heat. I reached the halfway mark in 1:57:12 and still felt fresh.

I cruised past Shivaji Park and on to Bandra Reclamation when ominous tidings unfolded. From the 22K mark onwards, the aid stations disappeared. I labored on with the a sense of hopelessness that I guess one experiences in a desert. I saw Model-Actor Milind Soman ahead and a Video-camera wielding guy seemed to trip over himself trying to catch up and yet get him in his sights. There was a strong protest from him and I could see he was struggling with his pace. I overtook him and thundered on at a scorching pace in equally scorching heat. I coasted over the end of the bridge and arrived at the 30K mark where an aid station made its appearance. I quenched my parched throat but the damage was done. It is common knowledge that once dehydration sets in, it’s close to impossible to undo things. I reached the 30K mark in 2:47 which was amazing for me, in this heat.

The effects hit me hard as I suddenly felt weak. The dehydration and the first signs of hitting “the wall” made its presence as I reached 32K in 3:00:12 a slow down of a minute per km. I then encountered extreme pain and fatigue as I fought to keep up a pace which would allow me a 4 hr finish. The Pedder Road climb took its toll on my timing as I staggered up its incline. I gratefully accepted a banana from a small girl that handed out a bunch; she was a God send. I rounded the Babulnath corner and suddenly I heard a shout, “Daniel!” and I looked up with eyes narrowed in pain, at Russell, my friend from Seattle. He took a pic and shouted encouragement. The next 4K was unforgettable for the agony that seized my limbs. I muttered, “Mai de Deus, when will this pain end”. I remembered a recent quote from a friend that worked in lightening my mood: “In the Marathon, objects seem further than they really are”) I rounded the Pizzeria turn and plodded on. I saw my dear son Bryan about 300m to the finish as he waved out and sprinted to the finish line to meet me. I crossed the finish in 4:10:57 to applause from the crowds, feeling faint. I was glad to see Hirva by my side as she held my arm to steady me even as I informed her that my BP had dropped too low (my blood was probably sludge now) and that I needed to lie down. She called out to Pravin and the two led me to the medical tent where I gratefully collapsed on the bed. It was then that Venkat appeared and shouted out that they should elevate my feet; and even as I lay there, I felt the dizzy spell fading away. It worked because by the time the medic appeared to take my BP, it showed 130/90. It is clear that Venkat’ presence of mind helped me recover so soon. Hirva, Pravin and Venkat will have my undying gratitude for their help at this crucial point where I had the extreme urge to lie on the ground at the finish. Every marathon runner that finishes with a maximum effort in trying conditions like this marathon will understand my plight.

Then there was the camaraderie at the Nike Run Club lounge where my beloved National Park runners gushed forth gratitude, for my coaching advice had worked for them and they did an endless round of group photography with me. I then went on to tipple on cool beer with Russell and my portly friend, Bamoo who jokingly asked the restaurant owner to give a 25% discount as he, had just completed a marathon, much to beaming and jovial smiles from other diners I realized my finishing time was decent even as news trickled in about my Aarey friends finishing much later then their earlier times.

Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when awareness comes, it is excruciating.- John Farrington, Australian marathoner

Suffocation!

I have been grappling with a multitude of issues and problems even as the SCMM race, a major, event nears. There is the tight cash flow that I am suddenly saddled with, the less than satisfactory order position, my inability to adhere to a decent training program, reviews in race week, uncertainty about being able to do a reasonable hydration and carbo-loading schedule etc - well I am getting truly suffocated!

The bright sunshine to my day was that I was able to return from Kolhapur last night instead of this morning. Thus I was able to do a decent long run to bring some semblance of endurance pre-race week. I also met up with Rajesh, Mahesh and Pankaj who had a barrage of queries on the race ahead. I am always amused with the repeated regularity with which Mahesh throws the same question year after year, to me, saying, "Daniel Sir, main 30 - 32 kms tak achhi speed se dautha hun, lekin uske bad mujhe aisa lagtha hai ke main gir jaunga. Mere pair me koi dum nahin reheta hai. 38 se 42 tak bahut taklif hotha hai":-)) I have then to get into the same discussion on energy level and every year I give him more refined versions; for example, this year I had to explain the connection of brain and blood glucose.

I finished my run and returned home to my standard post-run breakfast of eggs and toast. I took Bryan to the "Oberoi" mall and he chose merchandise worth 8000 bucks from Addidas. I had to quietly hand over my credit card because of what I saw on his bedroom door. He has written, "Bryan the "hot-stepper" Vaz has accepted football as his religion!" and "Manchester United shall always remain the democratic government of football". I am afraid of curbing his enthusiasm for the sport with my lectures on his imminent 10th standard studies coming up. I am concerned with the way children react nowadays, to parents taking away their passionate past-times. God help us all!

The Final Countdown

I sent out a mail to my Colpal runners instructing them about the things they ought to do before the race that they have been training for all year round ie SCMM 2010. In a way it was also the final mail that I would be sending them considering that they had contracted to undergo training for this specific race. I am unhappy about the way things have panned out over the last year in this training program and I feel hurt at being treated that way. I am not sure what it is that I have done wrong to be treated as such - I'm a nice guy:-) I honestly think so because I make herculean efforts in my professional and personal life to be nice to people:-) I don't think I look forward to being treated this way - I don't do this for the money so I can do without being insulted. I am going to miss my wards:-((

Anyways, I do hope the final countdown works for me as I am furthest from its recommendations. I have no set training schedule and I am making do with whatever time I have at my disposal. To add to it my "diet" is far from exemplary or in-line with the recommendations that a coach should hand out to his wards:-) Despite all this I have an audacious and ridiculous race plan in mind and most of it is wishful thinking:-)

Mixed marriages

I was one of a close group of friends of the bride' father, that was invited to a "sangeet ceremony" at "Saffron Spice". The wedding, which is scheduled for 30th is between a Bengali Hindu and a Catholic. I suspect my invitation had something to do with providing reassurance to the couple that " it can be done":-) I was informed by my friend, Aniruddh, that he frequently cited my case when he had discussions with the boy' parents about going ahead with the marriage. It was a nice evening with bollywood dance by the girl' relatives and some western jiving by the boy' people - a hilarious attempt to highlight fusion:-)

I managed to nurse the appertiff as a courtesy and also ate just enough to ensure my digestive system feels relaxed. I woke up feeling refreshed and went out for what I thought should be a recovery run. After my difficulty with my speedwork yesterday, I was prepared for a shuffle-cum-walk. I realised after just 1 km that I had a strength in my stride that surprised me. I went on to complete 8.2K at a brisk pace and even had enough time for some strength training. So what was it that caused me to feel strong and fresh this morning?? The search never ends:-)

Its raining parties

As soon as I'd set off at a shuffle to warm up before the speed workout that I'd assigned myself today, I could tell that it wasn't going to go off well. I felt the heaviness in my calves and my RPE would not recede as its supposed to, once the circulatory system has been kick-started. I set off at a VO2 max pace and ended up doing only 4 reps ie 2 reps shy of my target. I also finished each rep in a time that was rather disappointing but not surprising. It could be that I had not recovered from the 2-a-day (I seem to be over-doing this concept that is reserved for high mileage runners:-)) that I'd done on Saturday and the workout I'd done at NRC yesterday. I wasn't too disappointed as I still ended up stoking the fires in my mitochondria with that speed workout that produced a lactate burn. In comparison, my runner friend Venkat, who had similar misgivings, seemed to end up with a PB for the target distance he ran. Is it that he has yet to learn the art of listening close to his body or was he misled by the typical sluggishness that is not uncommon before one finds their "second wind"?

I have a rather busy week with three parties, one wedding reception and of course the new year celebrations. I have to find a way to shed the extra weight that I am certainly going to put on. I also have to find a way to do my long run on Saturday. It will be the last long run before the count down to SCMM. I wonder what kind of taper I should do, considering that my unconventional method applied pre-Istanbul had produced some remarkable results. I have to be careful though, because the heat at SCMM is the most significant factor in race plan and strategy.

Christmas cheer

I finally managed to get away a little earlier from work on christmas eve and get things done around the house. Midnight mass and the homily served to be thought provoking. The priest evoked a sense of deep contemplation in the congregation by emphasizing that tis the season for giving and not just merry making. He spoke about empathy and about just being there for people that need us - not in terms of financial or material help - but in terms of laying a shoulder to cry on.

I had put in a decent long run that morning fully realizing that I would not be able to do it anytime later in the week; christmas celebrations are rather unkind to our physiology:-) I was surprised that with just 4 days of abstinence (that I diligently forced myself to do) I had an RPE of 5 after the run. It means the liver smiles when it is not burdened with the task of processing spirits:-)

Christmas day was spent in replying numerous sms wishes, visiting my folks and mother, handing out gifts and a delicious lunch and dinner with a generous helping of appertiffs - making up for the abstinence Dan? I must remember to add to my "giving" list, a donation to Mother Teresa' home - a breakfast or lunch for all the inmates, both, at the one in Vile Parle as well as the one in Borivali. I must not forget the biscuits that I promised the strays in Aarey Colony, which will work out to be a few 10s of kilos. Surely goodness and kindness shall follow me this new year 2010.