A runner's high

Full Vineman

2010-08-03T03:11:00.000-07:00

Vineman Full Distance Triathlon is an event in Santa Rosa, a few hours drive from bay area. I watched this race for the last two years (once even participating in the swim portion of the relay). People of all ages, sizes and from all walks of life participate in an all day endurance event to swim 2.4 miles in the Russian river, bike 112 miles through the vineyards and then run 26.2 miles. There are time limits and cut-offs for every segment, with an overall limit of sixteen and half hours. Many things like the weather, nutrition, training, pacing strategy and a good amount of luck need to align themselves together to pull off such a task. Emotion and drama runs really high with GI distress issues, dehydration, flats on the bike, injuries, cut-offs being made within a few minutes, etc. However, as each finisher's name is announced, it is one hell of a charged atmosphere at the finish line.

I was hooked and signed up in a 3 for 2 registration offer :) with Chakri and Doug. I even talked of getting a tattoo done once I finish.

Early this year, Coach Rajeev Char invited us home for dinner. In addition to Renuka's delicious cooking, we received a detailed excel sheet with a structured training plan for an Ironman. Rajeev and Abhijit (who had finished the Vineman in 2009 as well), gave us a lot of insight into what the training constitutes and how they went about it. In terms of time, the initial weeks seemed manageable, but the latter weeks seemed impossible. We all signed up for a common online training log which Coach Char constantly monitored providing feedback and encouragement.

In a quest for a spin class I chanced upon Rob and Jacquie Mardell of La Dolce Velo. Krishna, Chakri and I signed up for their Thursday spin sessions. Week after week of single-legged spins, higher cadence workouts and, transition runs after the bike, etc., turned my choppy raised heel cadence into a more graceful smooth pedaling technique. Very soon the Thursday spin lessons translated into full-time swim technique lessons on Tuesdays as well. Though I had a moderate base from swimming at the Santa Clara Swim Club, Rob's pointers on positioning and technique made me a more efficient swimmer. I even learnt to improve my run cadence. Rob and Jacquie have been phenomenal in helping with everything I needed from bike fixes, learning to fix things on the bike myself, using a heart rate monitor, figuring out training zones, latest hydration needs (started using speedfil which has me drinking much better), learning to calorie count, fine-tuning nutrition needs, etc. I am very glad that Team Asha bike program is building a superb relationship with them.

It is quite hard to train alone, especially after being pampered by Team Asha with full aid stations, great coaches, fantastic volunteers, rightly timed fun-parties, great run locations etc.
Though I had not run a full marathon in over two years, all the learnings from Team Asha marathon program in 06 and 07 were still around to maintain a good running base.
For the bike, thankfully Vivek, Krishna and Chakri decided to join me in the long rides and they kept me going at it week after week and made all the weekend rides a lot of fun.
Krishna and Deepu generously allowed me to train in their pool. The weekend open water swims with Chakri sealed the swim training.

Now, nutrition was always a big issue. I would constantly be hungry. Once after just a 20 mile ride, I had to eat an entire hot-dog (hot dog vendor at intersection of 9 and skyline) just so I could continue doing the rest of the ride. Now, I have a recipe for raagi congee (from my parents) and it has become standard fare for all my long bike rides.

To train for the ironman, Coach Char suggested to the wildflower (a half iron distance race) and the 100 mile Giro di Peninsula bike ride as intermediate milestones. I guess they were more of a reality check to gauge fitness levels. The days around wildflower were stacked with being sick, and the race turned out to be a disaster for me with stomach issues. I bailed out after 7 miles in the run. Nevertheless, it was a big lesson in nutrition. The Giro ride had about 5500 ft of elevation, going up and over skyline down to highway 1 and coming back. With weather being hot on one side of skyline and cold and foggy on the other side, it definitely seemed a big achievement when Vivek, Chakri and I finished. The home made cookies on the ride's aid stations were a completely different story (they are just yummmmm).

Stan (Team Asha Bike Coach) then took it upon himself to personally oversee and to whip us in shape for Vineman. He scheduled for us to participate in his SuperBrick 2010. It was a combined bike run workout, with 15 miles bike, 8 miles run, 15 miles bike, 4 miles run, 15 miles bike and a 7 miles of run to finish. It was supposed to be very hot in Napa and this workout was scheduled during mid-day to simulate Vineman like conditions. Stan's comment was slow down and soak in the heat. Distinctly remember feeling like chicken in a rotisserie... slow roast

Anil Rao (of the ultra fame) and my fantastic relay partner in Vineman 2009, kept a steady stream of guidance and advice coming my way, on pacing strategies, tapering suggestions, etc.

From pep talks for motivation, to cool swim moves, to a tight rein on nutrition, documenting and analyzing my past races, managing family time, scheduling time with friends, celebrating, Veena managed to juggle everything and keep us sane during the last couple of months. Now, the real secret of my training is out. Veena is my biggest strength!!!

There was a big group of people participating at the Vineman this year. Chandrika, Megha, and Reshu were doing the Barb's relay. Tandy, Jeromy and Arul the Vineman Relay and Coach Char, Stan, Doug, Vishal, Chakri and I were signed up for the Vineman.

Friday, the day before the race Megha, Chandrika, Chakri and I carpooled and Megha drove us to the expo. It was a long drive with a lot of traffic, but Chandrika kept us regaled with spymaster Gogo's exploits. Bhanu (thanks a ton) had made a big tray of pasta, which was devoured by four hungry people in matter of minutes. Perfect pre-carbo load! Perks of knowing Chakri.

Expo was a chaos with long lines of people, confusion on the use of special needs bag for the run, to run in vibrams or shoes. The Vineman shirt however was very nice, though the Barb's race had a ton of freebies.

Checked in to the extended stay (got stuck with a smoking room :( ), and headed out for the carbo load. Yes, again! I get hungry easily.
We met everyone for dinner at Mary's Pizza Shack and it was a relaxed dinner discussing swim strategies, counter attacks, wishing everyone, and pictures. Tandy got us all cookies, with a special note written for each one of us, wishing us luck for the event. Thank you Tandy.

Saturday:

Woke up at 4. After a big breakfast (yes hungry again), Chakri, Veena and I left the hotel at 5:00 a.m as we had a 6:30 race start.

T0 (Transition 0): Reached Johnson's beach only at 6:15 and by the time I set up my wardrobe, I had missed my wave and the next one. The battery in my HRM had died as well.
Thankfully met Coach Char at the start and he talked me out of my anxiety.

Swim (Wetsuit tour of the Russian River): The river is dammed upstream, so it is a calm swim. However, with 700 people in the water, after meandering for a bit, getting punched in the face, it made for a very shaky start. Bumped into Chakri at the turn-around point of the first loop. The second loop was at a much better pace.

T1: Got the strippers to help me get the wetsuit off and after changing headed off on the bike. Need to practice changing faster...

Bike (Cruise through the vineyards): The bike course is full of rolling hills, but very scenic. The weather was perfect for most of the first loop. I spent the entire ride
spinning the small gears at a conservative pace. Hardly ever rode the big gear. Met Char several times on the bike. He was cruising at a very conservative pace, singing songs :) and enjoying himself. The bike aid stations were fully stocked and the volunteers were great. They would get us anything we needed. Only issue I had was they just had 1 or 2 porta-johns at the aid stations. The lines were incredible!

T2: As, we had to set up everything the previous day. I was greeted by some really hot Vibram soles.

The run is a 3 loop out and back course, with first part being flat and second part having rolling hills. Started with the Vibrams. I had a 5-1 run/walk strategy, targeting a 12 minute pace. I got some big blisters in the heels and had to stop at the aid stations to put some bandaids on. At the end of the first loop, I ditched the Vibrams and changed to shoes. The second loop was more comfortable, though after all the gatorade, gels, my ability to eat anything was vastly diminished. After some sensible advice from Anil, I did start on the gels on the third loop. The run course was very well stocked as well. They had cookies and fruits. But after being admonished by Stan at the Giro for devouring 7 cookies, I stayed away from the cookies (they were not home made anyways). The volunteers were fantastic. Renuka volunteered at the mile 1 WS and Murali Krishna at mile 4. Tandy waited at the WS 1 as well, so we had lots of cheering on the course. Further as the course was out and back, I got to meet every one on the run. It made for faster runs and the miles were more manageable. Stan, after finishing his race, rode back on his bike to cheer us on the run course. Duh!

Nutrition worked very well thankfully. :)

The finish:
As I came down the finisher's chute, I saw a whole big group of Asha folks who had come to cheer us. The atmosphere was electrifying. Veena and I even managed a small jig before finishing together.

It was a fun race and I enjoyed it thoroughly. Everyone finished very well and very strongly.

My in-laws are however disappointed that none of us finished first!

A big thank you to the biggest cheering squad in the event - Team Asha!!!
All the wishes and emails were overwhelming. Krishna, Deepu, Anil, Rashmi, Chethan, Anand, Vinay, Swamy, Venki, Praveen, Asif, Jaya, Padma, Kiran, Dilip, thank you all for driving all the way to Santa Rosa. It meant a lot!

GGMers thank you for all the wishes and for not partying too hard without me!

(LtoR: Vishal, Arul, Chakri, Rajeev, Stan, Doug, Tandy and I, picture by Deepu/Krishna)

During the race and after finishing if I were to reflect on everything only these things come to my mind:
- We are blessed with great things around us. We need to find ways to give back even if it is in much smaller measures than what we have received.
- We can do whatever we set to achieve, but in the process it is very important that the ball is not dropped, especially for people who matter most.

May be it is time now to get that tattoo done. Orca?

Stevens Canyon Ride

2010-01-31T11:13:00.001-08:00

26.42 - 1:58:42 - Feels like I have not climbed in a long long time. I was singing at the end, so I guess I had fun. :)

Stanford Treeathlon - My first tri

2008-04-14T18:42:00.000-07:00

Gayathri: Dolphin?
Shetal: Seal?
Veena: Surely some animal.
Oops sorry but thats Mouli in a wetsuit....

I had not picked up the race packet till Sunday and I had to show up an
hour earlier at 5:30 am to pick the package.

With the tri there is an entire wardrobe that you have to transport to
the transition area. The wetsuit, googles, bike, pump, helmet, gloves,
biking shoes, socks, biking shorts, running shorts, towel to dry and
protect your modesty(?), running shoes, bandana/cap, sunglass, water
bottles, sports drink, gel, protein bars, puncture fix kit, spare tube,
a few bags to carry all of this, and don't forget
body glide and your favorite Asha shirt.
At the stanford treeathlon, it was close to a mile from the the parking to
the tranistion zone and we had to ride/walk the bike, carrying all these
stuff. Boy this was one complex race.

Despite coming in early, waiting in line for to collect the race packet, waiting in line to sign up, by the time I got to the transition area, people had already staked claim to their spot and each area was colorfully and clearly marked with their personal items. After some elbowing and threatening to move things around, managed to find two spots for Padma and myself.

I followed the guy next to me and laid out neatly all the accessories in
order for easy access during transition and headed out to relieve myself.
The one cool thing was people were getting their bodies marked while waiting in line for the restroom, as there was this huge guy shouting at people to clear the transition area before the race start time, despite them being in the very last wave and 50 people still waiting in line at the porta potties.

One poor dude, was already suited up when this lady asked him if he had
got his body marked. I was quite surprised to see his nimbleness in
getting out of the two-piece wetsuit. But then he did not have an ounce of
flab to worry about. As he was getting suited up, he mentioned that he was in the collegiate category. Hmm, the left calf will have to be remarked and off came the wetsuit. Once he got marked, she asked him if he
mentioned his current age or the age at the end of the year. Oh oh.. off comes the wetsuit again...

Soon Veena, Chakri and Kiran showed up and Padma and I picked up our wetsuits and got out of the transition area.

Swim:
I happened to be in an earlier wave than Padma. I got on the ramp to see the second and third waves take off and was really pumped up. Soon it was our turn and all these folks were like penguins waiting for the first one to jump. The water was extremely cold and initial shock was giving me a slight numbing headache. Swim long and easy in the beginning, I remembered Coach Tom's advice. After gulping wave after wave of water and electrolytes, I realized the importance of breathing on both sides during the swim.

I thought I could swim really really straight and I had the shock of my life when I looked up. Everyone else seems to be going in the other direction. Regrouping I resolved to lookup more often and to swim long and easy for some more time.
Once I got warmed up I threw myself on the swim and just as I was getting a little tired, I heard some one shouting to stay to the right. Managed to get to the ramps and not beached on the rocks, I started running into the transition area, exhilarated at the swim time of 14:38.

T1:
I had practiced getting of the wetsuit and it did not give me much trouble. One lesson I learned was to stay calm. There was this guy in front of me, who while dancing on one leg, managed to pull the wetsuit off with a flourish
The final tug however threw him of balance and the resulting fall was not graceful at all. :( One other thing to remember is to keep your socks together. I bought these nice black woolen socks and I could find the pair, so I ended up with a black sock on one leg and a white one on the other.

Bike:
As I was getting out of the transition area, hearing CK, Shetal, Veena, Chakri and Kiran cheering it sent me into a frenzy and I started biking hard. I got an earful for starting in the wrong lane. The guy who was giving us the directions kept saying we will talk about the lanes in the end and when he did start talking about it, it was my turn at the john. I had to tell myself to slow down and conserve. My plan was to do negative splits and not go all in the first loop. The bike ride was pretty easy, though the wind was bothering me a little. At each turnaround, when I saw these folks cheering, I would work harder.

T2:
Ah here is where the towel came in mighty handy. I decided I will not run in my "industrial grade padded" biking shorts.

Run:
Well not much needs to be said.. other than my legs were extremely jelly like and I could not move them very much in the first loop. Second and third were easy and I managed an 8:30 pace for the 5k.

Some lessons learned:
1. Listen to the coaches. Well "Ghosts of the kicks, not listen to the talks".
2. The excess water I gulped was causing a major side stitch in both the bike and the run segments.

Thanks to everyone for their wishes. I think with relentless cheering and support is what really pushed a sluggish me can across the finish line. I thoroughly enjoyed it and hope to work on more of them this year.

Best part was the post-race, hanging out with CK, Shetal, Veena, Chakri, Padma and Kiran and having breakfast at Franklin St. Cafe and the cream puffs from Beard Papa's... :)

Tour de Peninsula - My first bike race

2007-09-04T10:16:00.000-07:00

Ok now that I am into biking this blog will have some bike stuff as well. Hopefully swimming events will not be too far away either...:)

It was an exhillirating moment, racing downhil after sawyer camp, riding along with Vivek, with the slight drizzle on our face and breezing through the wind...

It all started with the bike buying spree and a few rides with Chethan and a few more with Vivek and Chakri. Saw the TDP posters in Sawyer Camp and well it sure seemed fun to ride.

Vivek, Chakri and me decided to ride a few sections of the trail on tuesday (considering we did not have tracks) and carpooled to Belmont. The prize of course was food at Veena's. :)

We rode along the canada road and back. It was a nice ride and we were cold and hungry very soon. :)

I was hooked on after the ride and signed up for the TDP. The day before the race was hectic, as we had run 16 miles in the sweltering heat in Oracle trail. Anyways Rajesh, G3, CK, Veena and Geeta decided to come and cheer us and well now there is no backing out.

My biggest concern and cause of much amuse was the question as to what if u get tired after climbing half the hill. How do you start again in the middle of the hill? Coach Martina told me to keep the bike perpendicular to the hill and start off. Simple, just like if your skis come off in downhill skiing. :))

One other concern was those #$%* cleats. How do you remember to take em off in time? Well the answer is you just remember you are on cleats and even if you don't and must fall, fall graciously (like land on your butt..:)) and not scrape the skin of your knee. My poor knees have taken quite a toll, before I could perfect this.. Vivek kept pulling my leg during the ride that I should probably patent this idea..

The plan was to leave early and reach the Sequoia school by 7:30, so we pick our bibs and start at 8. Due to over eagerness, I ended up at G3's place at 6:30 and found ourselves searching for a starbucks early in the morning. Vivek and CK joined us there.

After wandering around Brewster, found parking at James Ave. Rode to the school and picked up our bibs. Guess I was a little tensed and Vivek was talking about going to the war and we need a proper send off with tilak, aarti and vijayi bahava send offs..

We were at the start of the line and the announcer was making fun of people with mountain bikes saying how fat and beautiful those tires looked. Soon we were at the head of the line and the race started with everyone click, click clicking into their pedals.

The first few miles we were conservative as the Ralston Ave Hill was looming soon. With children riding randomly and some other cyclists doing a steady pace, we managed to stay clear and keep pace. Ralston Ave was one tough hill. In my stupidity of trying to save the last gear for further uphill, my quads started to hurt and I decided I needed to do these 4 miles first and preserve the muscles for the rest of the tour. After that Ralston climb was peaceful and rode along quite well.

Atop Ralston (Mt. Neverest) was the first water stop. Had our fill and picked up a few energy bars. From here the fun started and it was all downhill. We were having fun, zipping through polyhemus and before we knew we were already at crystal springs road. Those downhils felt great but were soon over.. It was here that I was so reminded of "Jo Jeeta Wohi Sikander" and the bike race. What a movie and what a ride.

Further up crystal springs road was the beginning of the sawyer camp trail and also the 21 miler shortcut. There was no doubt at all as to which way we were gonna. Considering sawyer camp was one way and we knew the trail so well, we were zipping thru the turns and enjoying the scenary. We were on top of the mile 5 and stopped to soak in the surroundings and Vivek remarks "we did it so fast - darned runners". :) I think the ride through the Sawyer camp was the best part of the course... At the top they had opened up the north gate and the ride backwards was along skyline blvd. It was a lot more hilly than sawyer camp and it had started to drizzle. It was a lot of fun riding through the rain.

Missed Chakri big time!!!

Since sawyer camp was only open to the bikers, I kind of forgot that we need to share the road and was infact riding on the wrong side of the road. Suddenly I see two bikes floating in the air and some lights. That is when it hit me, that were rack mounted on top of a car and I am in the middle of the road doing 25 mph. Oops, time to steer back to the bike lane. In the ride down skyline, there was this group of about 15 people (cyclista), who were riding together and I could not help wondering that it would be great to come down the hills in a formation with all of us in a team jersey of our own group.

After skyline, we biked a little on 35 and soon saw the signs for canada road. Great, known territory (we had biked this part of the course before) and we set off. Canada road is simply awesome and once more we found ourselves owning the whole road. CK called Vivek when they reached the intersection of canada and edgewood dr. We had just missed them and by the time the second call came through, we were on the other side of the canada road. :( Edgewood was the last big hill climb before home but then it was just a piece of cake.

The race was very very well organized with tons of volunteers, bikers, very well stocked water stops and an awesome course... I owe it to Vivek from all the bike tips, getting me to sign up for the race and riding with me through out the 33 miles. A very big thank you to G3, CK, Rajesh, Veena and Geeta for showing up early sunday morning and cheering us...

Now the interesting part - after race parties..

Lunch - Thabla.

Chai and Bourbon Biscuits - Veena's.

Rava Idlis for dinner - Ck's.

What a way to spend the sunday. Life feels great!!!

Napa to Sonoma Half

2007-07-17T09:46:00.000-07:00

Had run this last year. Was my first long distance race and I wanted to run it again this year.

It was very simple, considering all the time I had spent it last year and the vivid memories of each turn and loop and water stop. Most importantly remembered to fuel right between water stop 7 and 10.

Was pleasantly happy with my time. 1:59:53. Was it just me, I wonder?

MTT

2007-07-07T04:54:00.000-07:00

It has been sometime since I last posted. Time to renew it for this years training.

Ran the MTT with Chakri and group 1 and guess what I broke 7 minutes a mile. I know now what Roger felt like... :))

It was a major ego booster, from 8:45 beginning of last year to 7:20 end of last year to 6:58 beginning of this year, whoa the ride with Asha gets crazier each day.

All I am grateful for is "Life feels great".

My journey to Big Sur!

2007-04-30T13:23:00.000-07:00

It all started after Chicago Marathon, when in runner's high Rajesh and me were in search of the next marathon to run. Arun higly recommended Big Sur.

Though taunting, the pictures looked extremely scenic and the very same day we registered. We talked to Chakri and Krishna and after the discussion at the party in Rajesh's place Krishna created the bigsur07 yahoo group.

The plan was to start traning in Jan, after all the december vacations. Chakri had the plan all chalked out and Chakri, Rajesh and Krishna started the runs at Rancho. After my recovery from bronchitis I joined them as well.

Each saturday morning my body would have a mini revolution. But then I would remember Chakri's email to bigsur07 and it would make me wanna be a big sur marathoner and run.
Example: Big Sur Marathoners : 10 -12 miles
Rest : :-)

The first mile at Rancho is the best part, where it is all flat and easy. We would usually stretch at the barn and then the hills would start.

The minute we started on the hills, vivid memories of running to the fallen tree (the only time I had previously run at Rancho) flooded me and I knew God did not make me to run uphills. :)
Rajesh was our hill king. He loved those hills and sometimes after reaching the top he would even come back down to run up the hill with me. Wheww!!! Soon Krishna started doing the same and of course I need not say about Chakri's strengths.....

I started realizing that if I did not do the hills, my chance of completing Big Sur was close to DnF (Did not Finish). I started walking all the uphills. If fallen tree was tough, doing the black mountain was a nightmare. Half the time I was either lost in the amazing scenary or in the constant whining going up the hills. Going down was my favourite part. After all I did not have to put effort in pushing my body. Gravity took care of that. :))

While running at Rancho, the favourite passtime was to compute the distances we did and the detailed elevation analysis. Krishna and Rajesh would have detailed discussions on the numbers and usually Rajesh sent an email with analysis of each and every section, the mileage and boy was he strict about it.

Usually the number game just makes me dread it the next time we do the hills. However, on comparing the Big Sur elevation, the realization that our training had more elevation, made me feel really happy. :))

During these runs, Chakri ran into Anil and the idea of running PCTR came up. Well believe it or not, we simply jumped into it and registered for the 30k at Pirates Cove. That run was a murder on the legs. I thought the elevation was infinite and though very beautiful, it was really tough. Between pictures and helping fainiting old ladies :)) we survived yet another milestone. We also ran into Coach Martina and Harry.

Some things I will always remember from the training:
1) When we did the 22 miler, Rajesh was away in Chicago. He comes back and completes the 22 miler at Rancho on a monday morning. Phenomenal energy and way to go Rajesh!
2) I have to definitely mention Coach Raman's infinite strength. Most saturday mornings he would do a easy 6-7 miler. Come back and do a 20 with us and go back to do some more. Thanks coach for all those runs with us.
3) The best part was the post runs. We would enjoy those delicious Sesame bagels Chakri always managed to bring, relishing the thought of conquering yet another double digit miler on the rancho hills. :)
4) Saving fainting old ladies on the hills and the fun we had.

On a final count, we had the following Asha folks running at Big Sur. Coahes Tony and Raman, Chakri, Arun, Rajesh, Krishna, Anusha, Simmy, Anush, Arul and me.

Come the race weekend, Arun and me started driving in the afternoon. Arun had decided to pace me for time. Well, though the thought of running it faster gave me a thrill when I was only hoping to finish the marathon. :( Anyways, I thought I will hang to Arun for as long as I can.

On the race day, We started at about 4:00 am, did a slow jog to get to the buses. Slept a little
on the bus. Rajesh wanted to survey the scene to decide how the hills look like. :) The race was to begin at 6:45 am.

We started slow and the plan was to do a 7 minute run and a 1 minute walk. We were cruising along until we hit the base of the hurrican point hill. My legs gave way and we walked up most of the hill. My best memory from Big Sur was coming down hurricane point (downhill, yahooo) and crossing the bixby bridge. Vast openness and sea on one side and the mountain and greenery on the other. It was simply phenomenal.

We kept going at a great pace and caught up with Karen (from Redback). Come mile 18 and my glutes caught up with me too and decided it is time to rest and went to sleep. I had real trouble getting them to run. Well, we walked miles 18 to 20. After that felt somewhat better and we did run a while. Though blurry on the detail, we crossed mile 25 (which was a mini hill). We saw the finish line and as always raced it to the end.

Some things I will remember about the race:
1) Well many times we kept passing back and forth one Mr.Gopinath, who was a 60 year old and was running big sur for the third time. He was a big inspiration for me to keep running.
2) I would want to give up and walk and Arun would constantly keep motivating me.
3) Stop eating all the food they have out there. The strawberries they had were the best I had ever eaten and they felt great.

Many times in the race, I simply wanted to get on one of those yellow buses and head home, but much thanks to Arun I run (hmmm walked?) all the way.

Last but not the least, a huge thanks to the Asha folks, Anush, Gayatri, Anurag, Arpana, Pankaj, Grishu and Rupal for showing up at Big Sur and cheering us.

Thanks Chakri for the awesome mentoring once more. I cannot put in words all that you have personally done for me. Thanks Rajesh and Krishna for everything.
Thanks Arun for making me realize yet again that moving mountains ain't so difficult after all.

My hope is I will keep running with these awesome people for the rest of my life. Well time to decide on the next marathon. Chakri, Rajesh, Krishna, Arun....????

By the way Flying Horse tasted much much better than the Sam Adams. :)

My first 22 miler

2006-09-10T14:29:00.000-07:00

My biggest physical achievemnet. :) I ran my first 22 miler with Pam and Arun.
This saturday we ran the Sawyer Camp Trail. Well it is an awesome trail, till about 4 and a half miles. After that it is one treacherous hill.

We have done Sawyer camp a few times before and it was always painful. Surprisingly this time, the first 6 were a piece of cake. After we came back to the start line, we were a little sore and the tough of going back was daunting. Well, but we wanted to do the second tener. So tanked the fuel belt with gatorade and started on a trot. Miles 13, 14 and 15 went in a flash as we we were hailing all the returning Asha runners and it was not so bad. After that it started getting a little tougher. As alwasy my left hamstring started to twitch and I was getting a little worried. Pam is one strong woman and she kept going up while I was panting and trying to catch up. Arun of course, was just realaxing and having fun with us slow pokes.

Well once we completed 17 miles, it was another 5 miles before we head home and 18 and 19 were downhill. But downhill is not simple as your quads take quite a beating and we were in no shape for it. So I used the meandering technique similar to skiing when you want to go real slow down a steep slope.

Well some we passed Kalywan at the water stop with 2.5 more miles to go. After fueling, Pam decided that we should not stop and keep going till the finish. Well, it was a nice slow run. We relaxed and enjoyed the lake and were encouraging each other to keep pushing. The last mile was phenomenal as we decided to sprint and sprint we did. We did tracks in the last 800 and finished the 22 miles in 4 hours. Wheww, thinking about it as I write gives me a major kick.
Have I discovered runner's high yet? May be in Chicago... I wonder.

One other small note. I have not blogged for some time, but if you want to look at my running logs, see https://www.ashanet.org/siliconvalley/marathon/runnernet/admin/donate.php?2006TA246

Tuesday Track Workouts

2006-08-16T20:36:00.000-07:00

Ran last nite really well. We did 4 milers at pace of 9:30, 8:50, 8:40 and then finally 8:30. Hurraah!!!

Also did a 10 mile the saturday previously. Was great. Did a run walk with Aamir. Had fun!

weekend run

2006-08-06T14:14:00.000-07:00

Ran in the beautiful sawyer trail. Was awesome, but hilly, especially mile 5 to mile 6. But we did pretty good and completed 14 miles. It was an easy run and we were on the trail for almost 2-1/2 hours.

thursday run - baylands park

2006-08-06T14:13:00.000-07:00

Ran about 5.5 miles. I lost track, needed to finish fast, but I did quick.

SF half marathon

2006-07-31T10:54:00.000-07:00

Missed blogging a few other runs, mostly weekly runs and a small 8 miler on my birthday.

But ran the SF half. It was 13.1 miles and running on the bridge was fabulous. But after than the hills kept on comming. My knees I need to do something about them and I also pulled my hamstring at mile 11 and then I think it was all uphill.

I just felt bad that it was not my best, but it was a good lesson.
I need to remember.
1) Stretch well.
2) Take it slow in the beginning and maintain pace till the end.

-Chandramouli

Tuesday Track Workouts

2006-07-21T20:23:00.000-07:00

It was tough as I was still a little sore, but felt strong and ran most 3 mile laps in about 9:15-9:25. So it was not so bad. :) But racing fast is what makes my mind go happy.

carneros napa-sonoma half marathon

2006-07-16T14:29:00.001-07:00

Boy was it fast. I was running the initial miles in less than 10 min/mile. After 8th mile, reduced speed to more than 10 min/mile. Wheww. But picked up pace in the last 1.1 mile and finished really strong. Finished in 2:12:19 net time, 2:13:20 official time.

Wheww simply amazing, even in my standards. :)

thursday run - baylands park

2006-07-16T14:29:00.000-07:00

Easy 3 miler as I had registered for the Carneros Half.

Monday run

2006-07-10T21:42:00.000-07:00

Ran the ususal 4 miler to tasman in Bayland's. Ran it in a little under 10 and it was awesome.

4 miles = 39:35.

Saturday run - Sawyer Camp

2006-07-08T17:37:00.000-07:00

Ran 12 miles whoa for the first time in my life. Ran with Pam and did about 2:23.
The view was awesome and the run was evcen greater.

thursday run - baylands park

2006-07-08T17:35:00.000-07:00

5 miles tempo run. Felt great.

sunday run

2006-07-05T23:11:00.000-07:00

ran in portlan 6 miler less than 60 minutes. From Pune's house to 26 down shute road.
It was fun, but lonely, as the rest of the gang was deeply asleep.

thursday run -coyote creek

2006-07-05T23:10:00.000-07:00

We ran the thursday as I was away at Portland for the weekend. It was awesome. Did a 10 miler with Arun Sharma, Pam and Gurmeet. Man was it tough, especially without the water. But the running part was cool and I felt great.
10 miler - 1:47.

Tuesday Track Workouts

2006-06-28T20:53:00.000-07:00

We did a 3 rounder of 1 miles. Did 9:17, 9:13 and then finally 8:53. Whoa. I love tracks and running fast.

monday run

2006-06-28T20:52:00.000-07:00

was a little sore after the long run. so ran slow, but felt great after the run.

Saturday long run in Fremont Trail

2006-06-24T15:47:00.000-07:00

Isherwood way and Paseo Padre Pkwy.
1) As usual I lost the way and reached very very late. More than half hour. So when I started most folks had started and were coming back from their two miler by the time I decided to stretch.
2) Well then started and was going strong. Was ahppy to see Pam come in today.
3) As I reached the 8 miler mark, I forgot I was only doing 8 and kept going. Went all the way to the 10 miler mark, which meant 4 miles more to go back.
4) Whew the last mile was a pain, but managed the whole 10 miles in 10:44.
That was awesome even in my most critical standard. :)

Thrursday's run in Rancho

2006-06-24T15:38:00.000-07:00

Ran with Dakshesh, going up was a pain in the ****, but coming down was a breeze. We raced down and boy did he push me. We did the round trip of 5 miles in 1:03. Not bad, fist time on the hills.

monday run

2006-06-19T22:17:00.000-07:00

We did 4 miles upto Tasman and back. Ran with Arun Desigan.
It was an excellent run and we did it in about 41:03.

Also today's stretching was lead by Dakshesh and he did an awesome job of it. Wheww!!!

Long run saturday

2006-06-17T11:11:00.000-07:00

Ran 8 miles in 1:28 - 11 minute pace. It feels great, but I am terribly short on sleep, so I am going to nod off now.

thursday run - alviso

2006-06-17T11:10:00.000-07:00

3 miles - 10 minute pace. We went steadily and kept going. Ran with Dksheesh.

Tuesday tracks

2006-06-14T19:48:00.000-07:00

Disappointment galore - basic learning - don't go all out on the first track and then suffer.
Did first 1200 in 5:53, second in 6:18 and felt a pull in my left hamstring on second lap of third track.
My pace is probably around 2:03, so run the first one slowly while the legs are still warming up at about 2:10 pace.
Run the second set of 400s at 2:05 pace and the last one at 2:00.

That would be awesome and something desirable.

Injury Free Running

2006-06-12T21:37:00.000-07:00

From Runner's World - click ont he link

Monday run

2006-06-12T21:35:00.000-07:00

We ran in Alviso park. 3 miles. Did about 10 minute pace, but was uneven as I kept speeding towards the end. Need to slow down, especially on a day before tracks.

long run

2006-06-10T12:30:00.000-07:00

Sat long run. We only did 6 miles. And I ran it in 1 hour and 3 minutes. About 10 minutes a mile. Well could have done better, but happy that I did not feel any discomfort at all.

MY hike to Half Dome

2006-06-04T23:24:00.000-07:00

I am blogging this because I have an infinte sense of achievement (runner's high in other words) and it hopefully will be a part of my training.

We started around 7 on friday (June 2) to Yosemite. Due to the usual delays, managed to reach there by 12:30 am (June 3). We had hotel Clerk set the alarm for 5:00 am.

As usual with the normal delays, by the time we started the hike, it was about 10ish. We took the John Muir Trail, went up vernal falls and along the way to Nevada falls.

We had a very refreshing break in Nevada Falls and as usual plenty of pictures. We reached the bottom of the elephant back pretty soon. But looking up was so scary that I went about in my usual self asking people what they thought about climbing all the way to the top.

Well with that courage, Chethan, Vishwa and me set out on that crazy task. I was shit scared, but the point is DONT EVER LOOK DOWN. Once you know that it is fairly easy.

Vishwa for some more reason I hope I will fathom some day, stopped, as we hit the tall tree on the elphant's back. Magi and me kept plowing.

At the top of the elephant's back was really a great view awaiting us. Magi decided to stay there as he started developing cramps in the left leg.

Though the cables all the way to the top were freaking me out. Though I am terrified of heights, something inside me told me to keep going. One step at a time I kept forging ahead, never once thinking about how I am going to come down.

I picked a pair of gloves and grapped the cabe and kept moving up. Soon I realized my mistake. The gloves had a few holes and the cables were tearing into my hand. If you look at the pictures you will know that there are a series of 2x4s which act as ledges, on with you can rest your feet (my toes).

It took every ounce of energy from me to get to the top. Half my energy was lost trying to fight the fear of heights in me. Anyways after a lot of huffin and puffin made it to the top.

I sat on the boulder and looking at the view, emotions poured out. The view was fantabulous and the hike to the top was worth every step in gold.

I wanted to look down and well I kind of slept on the ledge and peeeeeeeeered down. Boy was it sheer. It was a straight drop. Though it was an awesome sight, I had the courage only to look at it for a few seconds. But those images will remain in my memory for a long long time to come.

It was on our way and at the top that I met Harjinder Dhillon. He is one amazing guy and has been to the top about 6-7 times. :) All the pictures I have were taken by him. We walked around for a while talking in general about life, hike up here and mostly about going down.

He helped me all the way to the bottom, guiding me and constantly reminding me, DON'T LOOK DOWN. Hats of to him for helping a stranger get down. But it wasn't just me. There was another couple too, whom he helped come down. And all he had to say at the end of it was pay it forward.

The down hike was alright, but painful, as I had a few tiny gravel in my shoes and we were going way too fast, to beat the daylight ( I mean get back before it was dark). Also our water supply had run out and kudos to Vishwa for finding some one with a filter to help us get water.

I would not have made it to the top if it were not the encouragement, determination of Chethan, Vishwa and Vivek. Thanks guys. And I would not have it back down, if it were not for Harjinder Dhillon. :)

Last but not the least, I am supremely confident that it is my marathon training that gave me the strength and mental toughness to presevere all the way to the top and back. Go Asha!

It was a phenomenal experience, that I would recommend to everyone.
Pics are in my yahoo photos. Ping me if you want to have a look.

Tracks

2006-05-31T15:33:00.000-07:00

Was very wonderful. Ran 8 x 400 meters. My timing is around 1:53/lap on the average.
Ran the first under 1:40 and then felt uncomfortable. But at 1:50 I was going the swiftest.
which is exactly what I need a little more than a minute under my MTT.

weekend run,

2006-05-29T00:02:00.000-07:00

4 miles - last part was tough due to really strong winds. Was a little disappointed.

Usual weekday run

2006-05-25T21:58:00.000-07:00

Did the usual 3.8 miler loops. But it was great today. Was more charged. Also I did the knee lift thing,w hich was very helpful.

Tuesday tracks

2006-05-23T22:37:00.000-07:00

We did a 400, 800, 400 and another 800. I think the two 400s and the first 800 went fast and less than 4 mins. The last 800 I did a 4:03, though the fist lap was a 2:10.

I love running fast. It gets you pumped up and you feel so nice as you race hard.

Baylands

2006-05-22T22:21:00.000-07:00

Did the usual 3 miler. Did a good job on the stretches today. Ran with Pavan and Ashish and it was fun as we were talking all the time and time just flew.

weekend 5 miler

2006-05-21T14:38:00.000-07:00

Did not wake up on time today, so did the 5 miler myself. It was great. Started with warm up, stretches. Skipped the core, my stomach was not willing to go with the abs and crunches. But did the rest, including the lunges and squats.

Ran from Redback to Plumeria and back. Exactly 5 miles. Checked with the car last night.

Started the run a little slow and was felling ok, for a while. Then I guess something kicked in and I took off. Probably when I realized 5 miles isn't all that much. Especially after I crossed Tasman. :) Another interesting part in todays run was, it started pouring on the way back and it was the most awesome experience to run in the rain. Simply amazing. :)

Did the entire run in just over an hour. 1:02. 12 minutes a mile, not very proud of it, but was about 3 minutes slower than MTT (as it should be). :)

Baylands run

2006-05-18T20:33:00.000-07:00

Ran the usual 3 miles. Did not check the time. Probably was the slowest, but it felt great when I finished.

Lactic Acid

2006-05-16T21:36:00.000-07:00

Lactic Acid is what I need!

Tuesday Track Workouts

2006-05-16T20:36:00.000-07:00

We did a a 2 lap warm up, stretches and 4 400 m runs with a 2 min break in between.

Felt great. Mostly did 1:51, 1:48, 1:47, 1:50.

In the last one was a little out of breath, but spoke to Rajeev and he says my back is ok in terms of form. But need to keep my chin high and control breathing.

Anthony's Bachelor Cooking

2006-05-15T22:18:00.000-07:00

I found a very cool cooking blog, with vry simple recipies.
Anthony's Bachelor Cooking

Baylands run

2006-05-15T20:44:00.000-07:00

Ran 3 miles in loops today at Baylands park.

What is runner's high?

2006-05-14T19:07:00.000-07:00

First 4 miler - saturday long run

2006-05-14T18:57:00.000-07:00

Ran 4 miles today. It was initially tough, because i) I reached late. and ii) just as I was starting, I saw Coach Tony Fong running back to the finish. Wheww!!

Felt super charged and it wasn't so difficult. Was it runner's high? I think I am going to spend a long time chasing it.

Frankly I think it is all those people running there and who you meet and talk to and say hi that keeps you going. It was an awesome run.

Now to the injuries. I think I got shin splints on my left leg and the knee on my right seems out of whack. Coach Fong says, it it ITB and my knee does not ride so smoothly on the groove and I need to stretch my ITB a lot more. Ok ITB it is!

And in case u did not already know, endorphins are the reason why you feel the pain later than during a run or a game.:)

Anyways will spend most of tomm icing and nursing it.

One big mistake, forgot to time myself, due to the late start, the time keeper was already running. Need to get my watch or reach there in time.

Nutrition

2006-05-12T18:57:00.000-07:00

1. Bananas (Smoothies)
Everyone knows bananas are full of carbohydrates. Less known is the fact that they contain vitamin B6, which is essential for managing protein metabolism. (Runners need more protein during and after training.)

When: Before, during, or after exercise. Great for snacks between meals. They're great blended into a fruit smoothie. My favorite: Banana, frozen strawberries, orange juice and soya protein powder (The B6 will help metablize the protein).

2. Carrots
Carrots contain carotene and vitamin A, which promote eye health and a strong immune system. You need a healthy immune system as you step into your long-runs

When: Eat them whenever you want something to munch something. I like juicing carrots with apple and ginger - prevents shin splints.

3. Cereal bars

A cereal bar will satisfy your sweet cravings, and also provide B vitamins and iron.

When: Snack between meals.
4. Cereal with skimmed milk
Most cereals are vitamin and mineral fortified, and they're great with fresh fruit sliced on top.

When: Great for a pre-run or post-run snack

5. Chocolate milk (Or Chocolate Soya milk)

Chocolate milk helps keep you hydrated. It also provides plenty of protein, carbohydrates and B vitamins. The calcium in milk will help keep your bones strong.
I drink Chocolate Soya milk instead - keep cartons from Whole Food in my refrigerator at work and home.

When: Perfect on a hot day or a hard run in summer.
6. Cottage cheese (paneer)
Packed with protein for muscle rebuilding and repair

When: Any time except just before running. Great after-run snack or afternoon/evening snack.
7. Dried fruits: Apricots or Prunes
High in carbohydrate, they provide a decent amount of fibre and potassium.

When: Any time. (Don't eat prunes just before a run, as they can act as a laxative and make you head for the port-a-potty)
8. Energy bars
Pick your favorites - from high-carb bars, protein recovery bars, or ones that contain a mixture of carbs, protein and even vitamins. They're tasty and come in all kinds of flavours.

When: Post-exercise. Any mid-day snack - just not before exercise.
9. Fruit yogurt
Active cultures in yogurt help boost the immune system. Great source of calcium, protein and potassium - and fairly high in carbohydrates.

When: Any time you feel like snacking.
10. Peanut butter (on rice cake or bagel or...)
Peanut butter is an excellent source of protein. It also contains vitamin E, which helps with muscle recovery.

When: A perfect filling snack for mid-morning or mid-afternoon.

Allergies - links and fundae

2006-05-12T18:56:00.001-07:00

As the article mentions, it is the reduction in alkalinity that causes allergies. Thee are mineral salts that make blood alkaline. Alfalfa and celery are good sources of such mineral salts. You can get alfalfa leaves at any health food store. Instead of giving up your runs, incorporate the following in your diet. And continue enjoying those runs. (Courtesy Coach Raman).

Food- Vitamins - Trace Elements -Benefits

Alfalfa - A, C, K, P - Nitrogen, Potassium, Phosphorus, Calcium, Magnesium, Sulfur, Sodium, Chlorine, Iron, Copper, Managanese, Zinc, Iodine, Selenium, Chromium
Allergies: The mineral salts make blood alkaline, reducing allergic reactions. Heart Disease: Removes plaques from arteries
Combine with Carrot juice to prevent intestinal gas. Recipe: 2 Tablespoons alfalfa, 5-6 carrots, ½ inch ginger

Celery - B-Complex, A, C - Calcium, Phosphorus, Iron, Sodium, Potassium, Magnesium -
Eczema/Rash, Allergies (Strong mineral salts make blood alkaline), Blood poisoning (Due to rusty nail, dirt in wound), Hyperactivity
Juice 2 celery stalks with 5 carrots, 1 apple and 3/4 inch ginger

Go Bananas!

2006-05-12T18:56:00.000-07:00

Bananas Containing three natural sugars - sucrose, fructose and glucose combined with fibre, a banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work - Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in "The New England Journal of Medicine,” eating bananas as part of a regular diet can cut the
risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

PS Bananas must be the reason monkeys are so happy all
the time!

Running and Nutrition

2006-05-12T18:55:00.000-07:00

It's a relatively ignored fact that nutrition is one of the most important parts of a running regimen, be it a regimen for a 10K or one for a marathon. Eating the right kind of food at the right times is very essential. Another key element of a successful exercise program is hydration i.e. drinking the appropriate fluid at the right time. In general, runners should try and get about 55-60% of their calories from CARBOHYDRATES, about 25-30% from FATS and the remainder (about 10-15%) from PROTEINS. These terms will be discussed in detail below. When you eat is almost as important as what you eat. Running on an empty stomach, especially during the longer runs, will not make for a good run. It is advisable to eat something like a bagel etc. a few hours before a run. You will need to experiment with food that works best for you. It is also advisable not to eat too close to the start of your run. Wait at least an hour or so before setting off for a run.

As a runner, your daily caloric intake should not be less than 2000 caloris. If you are running more than 25 miles per week, raise that number to 2500 calories.

Let's now talk about food groups, vitamins and supplements and hydration.

CARBOHYDRATES
Carbohydrates, the fastest way for the body to get sugar for energy, are the body's primary source for energy for running or any other form of aerobic exercise. Carbs, as they are often referred to, are converted by our bodies to glucose. This glucose is either immediately used for energy by the body or stored away into muscles as glycogen. It is these very glycogens that our bodies use when running. The longer one runs, the more the glycogen reserves get depleted. Once they are gone, we hit what is traditionally known as the "wall". Another term is "bonking" i.e. I bonked at mile 20. For your information, every gram of carbohydrate needs

Carbohydrates are either Simple or Complex. Simple carbs are basic sugars and examples are candy, fruits and sodas. Avoid these (except for the fruits) as far as possible. Complex carbs, unlike the simple kind, provide energy for a longer period. Common foods that are classified as Complex carbs are cereals, pasta, breads, rice, potatoes, and vegetables. It's important that you maintain a diet high in complex carbohydrates to support your running program and meet your sports nutrition needs.

FATS
Everything that you eat that is not used by the body gets converted to fat and is stored away. Excess carbs get converted to fat as do excess proteins.

Fat comes in three types:
Saturated
Poly-unsaturated
Mono-unsaturated

Saturated Fat
These are fats that remain solid at room temperature. Common examples are red meat and dairy products. These fats, required by our bodies, should make up at most 10% of the overall caloric intake.

Poly-unsaturated Fat
These fats stay semi-solid at room temperature e.g. margarine, butter, vegetable oils. These fats are definitely better than saturated fats.

Mono-unsaturated Fat
Mono-unsaturated fats are liquid at room temperature e.g. olive oil and most other natural oils. Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce the risk of heart disease. It is recommended that one obtain 25 to 30% of one's daily calories from fats with the majority of those coming from mono-unsaturated fats.

PROTEINS
Proteins are needed to repair and build muscles that suffer micro-tears when running. These tears are repaired using proteins. In addition, proteins expedite the absorption of carbs into the muscles.Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein. Runners need to get 10 to 15% of their daily calories from protein.

VITAMINS/SUPPLEMENTS
Generally, if one eats right, one does not need additional vitamins or supplements. Eating right means getting plenty of fresh fruits and vegetables in addition to non-processed foods every day.

Studies have shown that runners tend to benefit from consuming anti-oxidants like Vitamin C and Vitamin E.

HYDRATION
Is water the best fluid to drink when running?

Water makes up 60-70% of our bodies. It does not provide any energy but is extremely vital in the functioning of our bodies. Our muscles work very hard when we run, producing large amounts of heat. Water helps to regulate the core temperature of the body.

As a runner, you will need to replace large amounts of fluids and salts lost through sweat. If you are thirsty during a run, it is generally too late. It is imperative that you drink 6-8 ounces of water every 15-20 minutes when running. The danger of relying solely on water during really long runs is that the large amounts of water imbibed can lead to a condition called hyponatremia (low sodium). This happens because the concentration of sodium becomes dangerously low with the additional water. It is recommended that you drink a sports fluid like Gatorade, Powerade or Cytomax when running to replenish the electrolytes lost during exercise. The hotter the weather the more you will need to drink in order to replenish the lost fluids and electrolytes. You will need to keep hydrated even if the weather is cool. You will not sweat as much but do not let that fool you. Hydration during a run AND after is very important.

GLYCEMIC INDEX (GI)
Glycemic index is a measure of the rapidity with which a carbohydrate food will affect levels of blood sugar. Foods that get digested fast and release sugar into the bloodstream are said to possess high GI while those that take a lot longer, i.e. a slower rate of sugar release into the bloodstream, are said to have low GI. The ranges for GI levels appear below.

GI
Range of values
Low
Less than 55
Medium
56 – 69
High
More than 70

GI is significant because of the following reasons:
Low GI foods lead to a lower blood sugar rise
High GI foods lead to post-meal sugar spikes which can be bad for blood vessels
Low GI food keep a person fuller for longer
Low GI food make for longer endurance activities
High GI foods help replenish muscle sugars also known as glycogens

In general, one is advised to eat carbohydrates that have low GI values than those with a high GI rating. GI values appear in the table below. One can move to low GI foods by following simple guidelines like
eating oats, barley or bran for breakfast
substituting white bread with “grainy” bread
increasing the intake of fruits and vegetables and cutting back on potatoes

White bread has been assigned a GI value of 100.

Food
GI value
Chana dal
12
Milk, full fat
39
Kidney beans (rajma)
46
Chick peas (garbonzo beans)
47
Pear, fresh
53
Apple
54
Peach, fresh
60
Orange
63
Grapes
66
Rice, parboiled
68
Ice cream, low fat
71
Orange juice
74
Banana
77
Rice, white
83
Porridge (oatmeal)
87
Ice cream
87
Beets
91
Table sugar
92
Carrots
101

A Heart Healthy Diet for Indian Runners
Do you know that South Asians are more likely to suffer from heart attack or stroke than any other ethnic group? About 2 in 5 of South Asian male deaths are linked to heart attacks.

It has been observed that Indians tend to get about 40% of their energy from fat. Reducing it to 30% will make a huge change in their health and longevity. A heart-healthy diet coupled with exercise is the best way to effect a positive change in the quality of one’s life. Avoid the “bad” fats i.e. saturated and hydrogenated fats and eat more of the “good” fats i.e. monounsaturated and polyunsaturated fats.

Ways to reduce your fat intake:
Avoid/minimize spreading ghee/butter/margarine on your rotis
Replace full fat or homogenized milk with 2%, 1% or skim milk
Reduce your consumption of fried items like puris/bhaturas and snacks
Limit the intake of high cholesterol foods like eggs, cheese shrimp etc.
Avoid pickles preserved in oil or drain the oil before taking a helping of the pickle
Choose good oils like canola oil or olive oil over other cooking oils

Our traditional diet is generally healthy since it is rich in fiber and complex carbohydrates. We can supplement it by eating plenty of fruits, vegetables and wholegrain products. Soluble fiber like those found in dals and oat bran appear to lower blood cholesterol. In order to increase fiber and complex carbohydrate intake one can
Use whole wheat flour to make rotis
Mix a tablespoon of oat bran for every cup of flour while making the roti dough
Steamed or boiled rice is better than pulau or biryani. Eat brown rice occasionally
Substitute fruit juices with raw fruits, preferably unpeeled

Heart Healthy Recipes
Here are a few recipes that are healthy and have a reasonable balance of the three food groups.

Penne Pasta with Vegetables
8 oz. Penne pasta
3-4 ripe tomatoes, chopped up into cubes
1 head of broccoli, cut up into individual florets
2 carrots, cut into 1-inch pieces
4-5 mushrooms
5-7 leaves of basil, finely chopped
5-7 leaves of spinach, finely chopped
1 teaspoon minced garlic
15-20 pine nuts
5-6 tablespoons Olive oil
Red pepper flakes (optional)
Salt to taste

Serves 2-3

Cook pasta as directed on the packet. Ensure that it is cooked al dente. Drain the pasta. While the pasta is cooking lightly sautee the garlic and the pine nuts in a saucepan on medium heat. Once the garlic has turned golden brown, toss in the red pepper flakes if desired and then add the tomatoes. Sautee until the tomatoes have turned pulpy. Now add the carrots and the broccoli and sautee for a couple of minutes. Add the mushrooms and sautee for another minute or so. Add the spinach and basil to the saucepan and sautee for a minute. Finally add the pasta to the saucepan and toss it gently with the cooked vegetables. Serve hot with grated parmesan cheese on top.

ALCOHOL AND RUNNING
Alcohol is a diuretic and inhibits the absorption of oxygen into the blood. In excess it will affect the heart negatively. Limit yourself to no more than two drinks a day if you must. Dilute the drink with low-sodium mineral water.

CHOLESTEROL
There is so much talk of cholesterol and its effect on the heart and lifestyle these days but what is cholesterol?

It is a waxy, fat-like substance produced by the liver. It also enters our bodies from animal foods we eat like meat, whole milk, cheese, butter and eggs.

Cholesterol is essential for developing cell walls and in aiding other bodily functions. Too much of it can be harmful and lead to heart problems.

In order for cholesterol to travel through the blood, it is coated with a layer of protein to make a lipoprotein. Two types are High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). HDL is called a “good cholesterol” because it is believed to aid in removing cholesterol from the body. High levels of HDL may help reduce the risk of heart disease while low levels may increase that risk. LDL or “bad cholesterol”, in excess, builds up inside the arteries and may lead to heart disease. Triglycerides are another type of fat carried in our blood. Most of the body’s fat tissue, coming from fat in our food, is in the form of triglycerides which are stored for energy. High triglyceride levels can increase the risk of heart disease.

Blood cholesterol and triglyceride levels are measured in milligrams per deciliter (mg/dL) and are reported as
Total cholesterol levels
“Good” cholesterol
“Bad” cholesterol
Triglycerides

How High?
The National Cholesterol Education Program (NCEP) has determined that a total cholesterol number above 240 is considered high. To put this number in perspective, a person with a total cholesterol level of 240 has twice the risk of heart disease than someone whose cholesterol is 200 mg/dL. A value between 200-239 is termed borderline.
It is desirable to have a total cholesterol level below 200.

The reasons for having high cholesterol are
Genetics
Unhealthy diet
Lack of physical exercise
Being overweight

Lowering Cholesterol
One of the easiest ways to lower cholesterol levels is to change to a healthier diet (outlined above) and to introduce an exercise program into your lifestyle. By eating more fruits and vegetables, decreasing the intake of saturated fats and exercising at least 30 minutes on most days can significantly reduce cholesterol levels.
Substitute the oil you are using currently with extra virgin olive oil. Olive oil does not alter the taste of Indian food
Eat a few nuts every day – peanuts, almonds, walnuts etc.
Cut down on alcohol intake
Avocados are known to contain HDL and can be beneficial
Avoid stress as far as possible
Control your body weight. One way is to avoid large meals (portion control). Avoid going hungry for long periods of time. That causes one to gorge during big meals. Instead, consider snacking on healthy foods between meals. For example, after eating a hearty breakfast, eat a few raw vegetables (carrots, broccoli, green peppers, celery) or a whole wheat sandwich with jam around 10:30-11:00 am. Eat lunch and then another small snack around 3-4 pm – a lowfat muffin for example. Eat dinner early.

NO CARB/LOW CARB DIETS
These diets should not be adopted without consultation with your physician. If you intend to go on one of these diets, please inform your physician that you are currently training for a marathon. These next 5-6 months are carbohydrate friendly months. Your body will need carbs and to deprive it of the fastest source of energy during a run will make the training sessions very hard and could have unwanted repercussions.

How to buy shoes!

2006-05-12T18:54:00.000-07:00

http://jeffgalloway.com/resources/shoes.html

Roggie - No Running Journal is ever complete without a mention of him

2006-05-12T18:52:00.000-07:00

Roger Bannister - Four minute Mile -
http://faculty.rmwc.edu/tmichalik/4min.htm - in his own words.

More from othe Asha Reader's that I added to this journal.

Every runner has grown up on the legend of Roger Bannister and his great feat of breaking the "four minute barrier".

In the 1940s, running a four minute mile was thought to be the physical limit of the human body. By 1954, several men had taken up the challenge of the 4-minute mile. Bannister, a medical student and self-coached runner, was one of them. On 6 May 1954, he took part in a meet between British Amateur Athletic Association and Oxford University at Iffley Road track in Oxford.

The race was scheduled for 6pm. At 5:15pm, it rained. The wind came in gusts. But as the runners lined up for the start, the wind began to drop. Bannister decided to go for broke. He had arranged for his friends Chris Chataway and Chris Brasher to set the pace for the first laps so he completed the first three quarter-mile laps in under three minutes. Finishing the last lap in less than a minute, Bannister burst the tape and collapsed, near unconsciousness. The announcer read the time: "3 minutes . . ." The rest was lost in the roar of the crowd. Banister had broken the 4-minute barrier. 3mins 59.4secs.

Looking back, Bannister described his achievement as, ".. rather like Everest. A challenge to the human spirit .. that seemed to defy all attempts to break it." Bannister's record-setting mile run was called the Miracle Mile because some doubted a four-minute-mile was physically possible for a man to achieve. In 2005, Forbes magazine declared that Bannister's feat was the Greatest Athletic Achievement.

There is another interesting side note to this event. The announcer at the 1954 race was Norris McWhirter, who along with his brother Ross, went on to publish and edit the Guinness Book of Records.

The mile record is currently held by Hichal El Guerrouj who took 3mins 43.13secs to cover the distance at a meet in Rome in 1999.

Links:

1 http://www.runnersworld.com/bannister (includes a video clip from BBC's coverage of the complete 1954 race)

2. http://www.achievement.org/autodoc/page/ban0bio-1

3. http://en.wikipedia.org/wiki/World_record_progression_for_the_mile_run

Mile Time Trial

2006-05-06T10:10:00.000-07:00

Ran the MTT in 8 minutes and 46 seconds. Not bad I guess, but could have made it faster. Wasn't sure how to time it or how fast to run without exertion.