Are you a working double mom?
Is it difficult to find
more than an hour / day for your fitness training due to your liabilities ?
Do you still 'DARE TO DREAM' to 'run a FULL MARATHON - 42K' ?
So if you can dare to
dream, you still can RUN a Full Marathon.
My Full Marathon Training :
I have never done a long
distance training for more than 15K / day.
Reason : lack of time.
I decided to run my first
full marathon in Feb 2019 when I was hooked upon seeing the full marathon
training plans floating all over by the experts.
I was advised to do at
least 3,4 long distance runs covering 30-35K.
But due to my work and
personal commitment, I did not have this much of time to train for 4-5 hours in
a day. But I didnt want to give up on my dream of running a full marathon too.
Therefore I decided to make
my own training plan.
My plan included :
1. back to back running -
not more than 15K at one time,
2. Strength workouts,
3. on spot cardio like skipping, jumping Jacks etc, regular stretching,
4. back and suryanamaskar stretches
2. Strength workouts,
3. on spot cardio like skipping, jumping Jacks etc, regular stretching,
4. back and suryanamaskar stretches
5. Breathing workouts -
deep breathing, anulom vilom, kapal bhati, bhramri
6. a balanced food with
regular fruits and salad detox.
My Medical Conditions :
Occasional Lower Back
stiffness - I had two c-secs in the past :
You get Spine injection
through lower back veins in C-sec operation that results in severe lower back
pain and stiffness at times - To
over come this, I have worked a lot on my core and back strength as in long
distance running your lower back takes a lot of stress.
Hypoglycemia :
I get severe drop in sugar at times which results in dizziness and complete blackout.
This medical condition can
be very difficult and fatal if you do not manage it well. I had been advised by
experts to quit long distance running but I decided to find a way out to
overcome this medical condition.
I take frequent hydration
breaks and keep jaggery, black salt and water with me all the time.
Do not wait to get hungry
or thirsty and have one sip after every 10-15 min.
Have a small piece of
jaggery after every 30-40 min.
This kept the electrolytes
and sugar levels balanced and kept me going throughout 42K without any such
symptoms.
For the pre run breakfast
and hydration, I had coconut water, banana and black salt water.
Knees :
After my first pregnancy,
where my weight had gone up to 90 kgs, my knees had lost all the strength to
the level that I was not able to climb a rickshaw on my own.
My gym trainer had declared
that my knees are gone off and I will not be able to regain the strength ever
again.
When life gives you challenges, God is actually testing your grit and will power if you will be able to overcome the negatives and come out as a stronger version of yourself or simply give up on that.
I had chosen the former.
My training had lots of strength
training that was focused on my lower body strength.
At present, my knee strength is at such level that even after running full marathon, there is no knee stress and I am back to my strength workout routine within 2 days.
Below is a glimpse of the
training plan I followed and ran my TMM 2020 Full in Jan successfully - injury
free.
22nd DEC :
This was the beginning of
mental training for my first Full in TMM.
I ran a half marathon in
2:32 as a preparation of the first half of TMM.
I included walk breaks and
kept on going.
weather was very cold as
the race was in Delhi.
I finished strong.
This half marathon was my
longest training run for TMM full.
27th DEC 2020
I took 5 days break with
short runs, and my weight training.
and started back to back
training.
25th - 6K Christmas run
with team NER
27th - 5K with upper body
weight training
23 K run - back to
back run in 2 days
28th - 10K run
29th - 13K run
30th - 11K spinning with 50
Suryanamaskars
17K run - back to back run
in 2 days
31st - 11 K run with 11 K
spinning
1st Jan 2020 - slow and
easy 6K run with team NER
2nd JAN - 21K spinning
interval
40 K back to back run in 4
days :
26 K - back to back run in
2 days
3rd JAN - 15K run
4th Jan - 11 k run
14K - back to back run in 2
days
5th - 7K run
6th - 7K run with 11K
spinning
7th - strength workouts -
upper body
8th - 5K run with 500
skipping and 30 min core training
9th - rest day
32K - back to back run in 4
days
10th Jan - 5K run with
lower body workouts
11th - 11 K run
12th - 10K run with core
workouts
13th - 6K run
TAPERING Period
14th JAN 2020 :
My day without any workout
:D
15 min breathing workouts
and then detox with fruits and turmeric herbal tea.
I had caught cold so rested
most of the day while doing work from home.
15th JAN 2020 :
Started my day with a 15
min Breathing workouts.
Deep Breathing
Anulom Vilom
Kapal Bhati
Bhramri
15 Min cycling
20 Suryanamaskars.
Had My Protein Shake,
Banana and Nuts. After some time had a bowl of Muesli.
Cleaned the house.
Cleaned the kitchen and
utensils.
Get back to my work.
16th JAN 2020
6K run walk in cold windy
and drizzling weather :D
I wanted to check on my new
Garmin. :)
17th JAN 2020:
Ran a quick and easy 6K in
morning while it was drizzling.
I slept at 11 PM on 16th
and woke up at 12 to leave for my early morning flight.
It is heavily raining in
Delhi while I left with my family. (I always prefer to convert my runs in other
cities as a vacations with my family).
So it was heavily raining
and we headed to the airport.
4 AM : Having coffee
@ airport with Ravi.
Will board the flight at
5:30.
11 AM : will head for my
bib collection at MMRDA.
18th JAN 2020 :
My rest day. I went out to roam around in Mumbai.
My rest day. I went out to roam around in Mumbai.
Reached back and took a
power nap.
Had a healthy dinner -
rice, dal, veggies, salad at around 7 PM and went to sleep at around 10 PM.
19th JAN 2020 :
woke up at 3 AM.
got fresh and left for the
venue at 3:50 AM.
roads were blocked so I had
to walk down almost 4700 steps to the venue.
Met few friends there and
did a good warm up.
walked for few minutes and
then got fresh.
The race had to start at
5:15 AM and our line up reached the start line at 5:25 AM.
at around 5:10 AM, I felt
an urgent urge of washroom but since the flag off was done, I started my race
but couldnt resist so had to take a loo break after 3K ;)
After that break, my run
went very very smooth.
I covered 21K very smoothly
and as planned started following run walk method after 32K mark proceeding the
giant peddar road.
I had a target of 5:40
hours in mind.
Since my watch was new, I
was not able to understand the time and was watching the distance mark on the
route.
I adopted run walk run method
and kept on going without a break as I was carrying my black salt and was
picking water bottle frequently from the hydrations support.
It was all mind game after
34K as many runners had decided to walk down the rest 7-8K and then it was
really difficult and tricky to resist only walk and keep going with run walk
method.
I adopted a count method
for run walk run and started following that.
100 steps counts for run
and 40 steps count for walk.
And this method really
worked. As I was getting frequent recovery time too.
And while I reached spot
when the finish line was only 500 mtr ahead, I took my final walk break and
then sprinted to the finish line.
Thoughts in my mind while
crossing the finish line : WOW finally I can now meet my family after a gap of
7 hours :D
And I had conquered a full
marathon course of 42.195 K.
my running partner and dost on the course.
A very carefully designed
Structured workout pattern was followed while I trained for this event as I did
not get a single injury as 2 days post my race, I was back to my training and
did an intense workout of cardio and core training.
so the core of writing this
blog is that, if you wish to conquer the distance, and you do not have much
time to do those long run trainings, you still can be an Injury Free Marathon
Runner.
I am happy that I could
formulate this method and in future will be able to help and guide people like
me to make their dream come true :)
Playing Small deeds doesnt serve the world.
You must THINK BIG, COME OUT OF YOUR COMFORT ZONE, AND PLAY BIG.
Playing Small deeds doesnt serve the world.
You must THINK BIG, COME OUT OF YOUR COMFORT ZONE, AND PLAY BIG.
Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness
https://www.youtube.com/c/LatikaGoel/videos
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https://www.linkedin.com/in/latika02/
Blogs : https://latikagoel.blogspot.com/
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