Happy to see many of you joining my Pacing Bus!!  Here are a few essential tips to consider

• By this time, you MUST have finished your LONG run and peak training weekly mileage, and there is no need to run the HALF MARATHON distance this weekend to prepare for the HALF MARATHON race, which is less than ten days away.
• You can consider running a distance equivalent to 10-12 km this weekend, keeping the effort almost equivalent to your half marathon pace (~8.2-8.4 km/h), including walk breaks every 4 km; remember to consume electrolytes as per your sweat rate which (approx 200-300 ml / 4 km)
• Besides the above, consider running 2 or 3 sessions of distances varying from 5 km to 8 km at your 10k pace before the race day. Ensure you are spending a good amount of time in stretching and foam rolling (if you are already familiar with them)
• Eat healthy and nutritious food, and avoid deep-fried/processed junk.
• Start assembling your “tried and tested” shoes, socks, and apparel – do not try anything new.

If you are a first-timer, it is FINE to feel anxious and remember; you can convert your anxiety into a beautiful race day performance.

I’m here to help you answer any questions you may have.

Cheers & have a beautiful Friday (ah… see if you can stay away from consuming alcohol till you finish your TMM)

Take out the PEDDAR Road away from your list of worries… its a small 1-1.5 k max section with an insignificant elevation considering the 21km distance. Always with the strategy to walk and run… it will be an easy sail through. You can even practice waking and running in all your runs between now and race day at regular intervals.

I’ll send some tips regarding race day hydration in the coming days. At this point, please ensure you complete your weekend and the next 2-3 key runs (I already shared some guidelines), getting the right amount of nutrition and good quality sleep.

a foam roller is a cylindrical piece of equipment (with soft/hard cushion around it) used for self-massage – you can generally look up the internet for information. If you are new to it, I suggest you consider using it after your TMM

I”ll be starting from the “F” Section

Well, I haven’t figured this out yet- also do not know how crowded the start is going to be – you will be able to identify me by the 2:35 bus pacer flag — also don’t try to stick to the pacing bus in the initial 3-4 km (instead follow the pacing recommendation given) DO NOT GO FASTER than this since you may suffer from an early burnout, we also have to be mindful about other runners who want to run faster and they are stuck in the back of the pack

Deep tissue massage, while it has its own benefits… can be harsh (leaves soreness) on someone who doesn’t have any experience. a general recommendation is to allow 2-3 days before your intense workout to allow a good recovery (for some people, it can take a week)- you can instead focus on foam rolling and good quality stretches – or if needed, visit a sports physio who can assess what you need and provide guidance.

I’ve already published the pacing plan and I’ll try to stick to it.  The bus will keep moving following the plan and it will not wait for anyone.  Try to stay closer to the BUS – my goal is to provide the best possible support, tips and guidance to each of you – and help you achieve your goals!!  remember to relax and have fun!! the experience is going to be a memorable one!!

Your taper must have started by now, and try to keep your runs sharp and ideally quick and fast… as a guideline following your 10k speed. Your weekly mileage will be lower in the next two weeks, and ensure you are not consuming food in excess to compensate for the extra fuel needed for running. One way to maintain the calories is to measure your weight every single day in the morning (first thing after using the bathroom) and ensure its not increasing.

You seemed to have a good mileage base in 2022. 1st time running any race could bring some extra anxiety – but note, this is normal. Nutrition, ensure you are consuming a balanced diet, with every meal having fibre, fat, protein and good carbs.

One week before the event, prefer a clean diet and refrain from having processed (anything made in the factory) and deep-fried food. Just two days before the event, I’ll give some more input regarding your last-mile nutrition before the race day.

Consume an adequate quantity of water at regular intervals throughout the day. For example, on average, I consume 200-300 ml of water (sip them) every hour for 10 hrs during the day.

I’ll not be able to comment without knowing your physical/fitness profile, running age and training methods. Also, I don’t know much about when you did these runs. Ask yourself, “what your TMM goals are and what you were training for?”

Also, remember, the race days are always special, and if your health/fitness permits, training was sincerely done – you can expect the best performance. This is simply due to the crowd and motivation factors on race day. + this amazing 235 bus will make the best possible noise throughout the course – so get ready to dance!! 

alright… I ran some math… assume you prepare 1 packet meant for 590 ml; you need 1.6 times to make 1 ltr. This solution is loaded with 216 kcal energy and 389 mg of sodium.

An equivalent 1 litre of F&U solution that you will get on the race day will provide you with 51 kcal of energy and 720 mg of sodium.

The Gatorade appears to be loaded with sugar, and you get less sodium when compared to the F&U. If you are diet conscious and planning to cut weight, stay away from anything sugary like this.

It is a complex topic – however, I’ll sincerely attempt to help you

To begin with, it is essential to understand the energy & hydration requirements on the race day.

You need the energy to run/walk – the requirements vary from runner to runner.

– You need *FUEL* or a source of energy to run/walk and perform: _sources_ can be gels, bananas, bread, jam, fruits, chikki, biscuits etc.,
– You need *WATER* – to replenish the sweat loss: _sources_ plain water & electrolyte mixture contains mostly water
– You need *ELECTROLYTES* like sodium (very, very, very important), and potassium are required to maintain a good mineral balance (usually lost through sweat)

Gels are a FUEL + ELECTROLYTE mixture that can be eaten/chewed and flushed in the tummy along with water.
Gels provide quick energy (within 30 mins of consuming it) + electrolytes since they are made with simple sugar sources & minerals. Remember, Gels can also cause GI distress in some individuals. Having one or two shouldn’t be a problem. Please be sure to use it with caution. Most commonly available gels provide about 100 kcal of energy.

ELECTROLYTE has a little bit of energy + minerals – can be consumed through the run (since its mostly water)
You can also access isotonic electrolytes (Fast & Up) on the TMM race day. If properly mixed, it provides approximately 50 kcal of energy per litre consumption & ~720 mg of sodium.

*IMPORTANT THING TO REMEMBER*

My advice is to refrain from introducing a new fuel source or trying anything new on race day (including wearing a new shirt or Shoes). However, if you have already purchased the gel… you can eat one 15-20 mins before your Tuesday and Thursday run or try it out if you want a good mid-day snack to understand how it tastes and behaves in your digestive system.

However, remember, on Saturday, if you consume an excellent carb meal for lunch and dinner, that’s enough to fuel approx 12-18 km of your race duration (again, a wide range depends on multiple factors, including how carb-adapted you are, weight, gender, muscle mass, how well your body can store glycogen etc.,) – one can run a 2:35 half marathon with electrolytes + minimum FUEL.

That’s why it is essential to introduce fueling strategies throughout your training runs, and it must be mastered over multiple runs and races.

Please keep it simple; try and repeat everything that has worked in the past.  While running with me, I’ll also be sharing some tips.

Siddarth – its actually a complicated topic. Gels provide quick energy and it can be anywhere between 70 kcal to 110 kcal (depending on the brands – there are also 190 kcal gels available).

As a runner, it is essential to have a good understanding of your energy requirements (again based on your weight, training intensity and several other factors) and then meets them by consuming gels, bananas, biscuits, electrolytes (I’d shared some info regarding the electrolyte and the energy availability)

The general guideline is 30-60 gms/every hour of easy-to-digest carbs. So please read the label and see how it acts on you. Mastering the correct Fuel / Hydration is an art, and as runners, we must develop it over multiple events / deliberate practice during our training and in events.

Cheers, Coach Kay

Check the KM column for where the 2:35 HM Pacing bus will halt for a short break…. these breaks will be very short; we slow down, stop, grab… refuel… and keep moving…

I believe there will be plenty of runners this year – so be prepared… it is purely a personal choice to carry a hand-held flask (it’s a liability on race day if you are not familiar with how to handle it).

Water will be distributed in plastic bottles 250 ml in capacity. Bubble jars for runners will be available for runners to refill too……

you can grab a couple of them and run with them. You have to stop for electrolytes or to consume other fuel supplies otherwise

Can we avoid the crowd? I don’t think any of us can. The only two sets of people who can escape the crowd are the elite/A pen runners and those who choose to start at the end.

Suppose you are in the middle (I’m going to be starting my bus from the F pen, and YOU WILL BE SURROUNDED by people. I have not experienced the HALF marathon in Mumbai, and even if I did, it might not help since this year will be unique due to the number of runners.

A few things may help…

1. Pee pee pee – before you enter the pen, ensure your bowel is emptied well before getting there – accessing porta potties is going to be an issue.
2. Keep a 250 ml water bottle with you and keep sipping till you move out of the MAT
3. remember the race clock starts ticking only when you cross the timing mat… so stay CALM and move along with the crowd
4. Keep your GPS watch on the run mode and syn with the SATELLITE as you enter the PEN.  Sometimes the GPS hook takes time and will stop tracking if you are in a hurry to start.

5. Start your GPS timer only after you hit the start mat
6. Do not push, and don’t try to STICK to your pace right at the first Km
7. Do not worry. Even if your 1k pace is 8 min … you can get back on your race pace in the next few kilometres, but don’t rush to catch up the lost time in the next 1 km.
8. If your race goal is <235 hrs and you are starting ahead of the pacing bus – DO NOT WAIT for it – follow the pacing plan on your own, and remember, when you cross the mat, your time has already started ticking.

These are the few strategies I could think of – and I hope it helps. Cheers!!

Hi Mridu,

Is 2:35 for you too ambitious?

Short answer: I don’t know

Long answer: I wish I had a simple answer for this. I’ll not be able to predict your finish time without knowing your athletic profile and health background, training modalities etc.;

if your training intensity and volume were chosen to be focused on finishing around 2.35 +/- a few minutes, there is a great chance you could achieve it. Remember improving running performance is a multi-year project and always aims to improve in stages. Your performance will automatically come if you have been consistent with your training. Always factor in the location/heat/humidity factors.

The pacing plan I created has about four breaks in between at around 4 km.. intervals.. and that km has a break time of approximately 30 sec. Slow down.. grab and drink and keep moving…

It’s a personal choice.. if you feel carrying it in your hand will help… Go for it

Also.. 4 breaks are for the Bus.. each runner can take any number of breaks.. depending on your needs.

Please see me as the BUS driver.. when I say 30-sec break. I will slow down.. stop and move.. I (or my pacing bus flag) will be your reference.

Assume you needed a 50-sec break… You will be 20 sec behind the bus. Try to rejoin the bus in the next 2 or 3 km by running 5-7 sec faster ev. km

You will do all the above if you are extremely particular about finishing within 2:35 hrs.

Lastly: Please don’t expect to be around me all the time; I found from this survey that many of you will be starting ahead of my pen F… you will leave the start mat ahead of us…

Tomorrow (Wednesday) will be a rest day – be active, 10-12k steps as a guideline
Thursday, there will be the last run day before the race.
Friday will be another rest day – be active, 10-12k steps as a guideline
Saturday (optional), in the evening, you can go for a 2 km easy run and finish the last 200 meters with some strides… that will keep your blood circulation active. CHARGE YOUR GPS WATCH!! 

Stretch/foam roll – and STAY AWAY from gym/weight training or other conditioning workouts or introduce any new workouts.

Stay hydrated and eat healthy food on all days – Saturday, focus on eating some high carb diet (breakfast, lunch and early dinner – wind up before 7 pm)

Otherwise, stay relaxed and enjoy everything happening around you!

hi Ankur, sorry for missing your question.

The “sprays” are topical (work on the skin surface)! Stay away from any of these things unless you have severe muscle pain due to overuse, cramp etc.; if it gives a psychological high or a placebo effect then go for it whenever you feel like having… no harm in it.

I have seen a few runners using Volini, like how they would use Axe effect or a body deodorant all over the body at the start line to PREVENT pain sadly… this only can produce cough (for everyone around) and doesn’t stop anything in the future.

Ice packs are generally used to reduce inflammation – you can try using them after the marathon, one of the ways to recover. During the run, if you are experiencing pain, you may use an Ice pack. Generally, Ice packs are beneficial when you apply them for 10-15 mins multiple times a day. During your run, you certainly do not have that long time.

My advise…

– if you experience any severe joint sharp shooting pain / running or walking hurts with severe pain level- the  is a STOP, seek medical attention
– if you experience severe cramps – slow down and don’t do anything. The cramping effect will go away after a short – -period (maybe a few minutes)
– if you experience muscular pain (Which every single runner experiences) – keep moving. You have a goal to achieve…
Lastly, use spray/ice… whenever you feel its going to make you feel alright!!

Remember that the above symptoms are probably connected with incomplete/ineffective training, and the body is communicating it is not ready. You can always prepare better and run in another race.

Meghana for missing your message.. I would suggest you to take it easy the next 2-3 days. Follow recommendations with care – check the FAQ sections (if your health permits), if you have been training regularly – a few days of break is not going to harm your fitness levels.

Hi Sandhya, Cramps are complicated and related to electrolyte imbalance, lack of training or operating on specific intensities on a race day or reasons unknown. If you experience cramps on race day, you must be happy for two reasons…. 1. you are not alone 😀 2. cramps are an intelligent way the body communicates to you to slow down.

So, slow down, walk if running increases cramping or stop and rest if walking hurts. It usually subsides in a few minutes, and you are back to walking, jogging and running if you can.

Shobhit, yes Salts (read it as Sodium in salt) work to some extent again it depends… multiple research done on the Cramps topic doesn’t always say “Salts are helpful”

You can certainly avoid cramping with smart training. Thats for a conversation outside this group

Cheers

pretty interesting to see how all these (sometimes) small issues manifest when the exam day approaches closer… 😆

Hi Anissa, sorry to hear about your pain. I’m not able to diagnose your problem. Focus on adequately stretching your calf and soleus (hold the stretch for 30-40 sec x 3 times), foam roll your calf/soleus (the back side of your lower leg), use a tennis ball

Alternatively, I suggest you fill half a bucket filled with a lot of ice and dip your leg inside for 10-15 mins 2, 3 times.

Again the above are generic guidelines. I really do not know why you have the pain. A sports doc/medical professional would be able to diagnose it properly.

The good news is… and interestingly all these pains disappear after the race day 😂