TMM race & pacer reports, WoW on keeping IT band supple, Highest ever VO2 max and more!
#WhatsUpThisWeek?
A lot of our friends ran the TMM 2024, and documented their experiences as race reports at #GeeksonFeet. Suneel ran his Personal Best marathon timing in 2:51:27 and he attributes it to his training with his group consistently whereas Mitsu ran her debut marathon in style with a podium in her age category and Raji’s discipline scored her a PB with a podium in the Half marathon age category
Our friend, Vijay was a pacer for the 3:30 marathon bus. His report talks about what goes into the mind of a pacer, and how the pacer plans, motivates, and paces a diverse group of runners.
During running, the IT band contributes to stabilizing the knee and shock absorption. This week’s #WoW is about keeping the IT band supple & healthy
Norwegian triathlete and Olympic and world champion Kristian Blummenfelt claimed to have recorded the highest ever VO2 max
Happy reading!
#GeeksPoll
Across India we see race participation numbers growing. We are curious about this trend. Is it because more people are discovering running, or are runners racing more often than before?
Are you racing more frequently now than before?
#WoW - Standing IT Band Stretch
The iliotibial (IT) band, is a thick band of connective tissue running along the outside of the thigh, extending from the hip to the knee. During running, the IT band contributes to stabilizing the knee and shock absorption. It works along with hip muscles to facilitate efficient leg motion. Its elasticity allows for energy storage and release with each stride. However, its pivotal role also predisposes it to overuse injuries, particularly IT band syndrome, which results from excessive tension and friction.
The Standing IT Band Stretch is a beneficial exercise to alleviate the tightness because of overuse. This stretch helps increase the flexibility of the IT band and the muscles to which it's connected, notably the tensor fasciae latae (TFL) and gluteus maximus.
How to do it?
Start by standing with one leg in front crossed over the other as shown in figure A.
Raise your hands as shown in figure B, and lean your upper body to the side of the back leg.
Continue till you feel the stretch on the outer thigh of the leg in the front.
Hold the stretch for about 15-30 seconds and then switch sides.
When to do it?
As part of your cool down. Here it is important to hold the stretch for 15 to 30 seconds, to get a complete stretch and relaxation. You can also do it as part of warm-up, and in such case keep it short upto 4-5 seconds.
@GeeksonFeet
Leading the 3:30 Bus: Pacing Experience at Tata Mumbai Marathon 2024
Vijay's experience report as the 3:30 pacer at the Tata Mumbai Marathon 2024 uncovers what goes into the mind of a pacer, how the pacer plans, motivates, and paces a diverse group of runners towards a significant marathon milestone. Read the Vijay’s full account here.
Race Report: Tata Mumbai Marathon 2024 by Suneel
In a meticulously strategized and collaborative effort, a four-member self-coached team, including Suneel, Suresh, Tilak, and Manju, embarked on a 14-week training regimen for the Tata Mumbai Marathon. With a specific goal of finishing under 2 hours and 52 minutes, the team's collective spirit and individual determination led to a triumphant finish of 2 hours, 51 minutes, and 27 seconds by Suneel. Suneel’s race report details the journey. Read the full report here.
Race Report: Tata Mumbai Marathon (Half) 2024 by Rajalakshmi
Rajalakshmi's race report of the Tata Mumbai Marathon (Half) 2024 is all about dedication and achievement. Beginning her journey as a casual runner, she transitioned to a disciplined regimen, increasing her weekly mileage and incorporating strength training to enhance her performance. This helped her in surpassing the sub-1:50 goal with a time of 1:46:48, and also put her on the podium position in her age category. Read more here.
Race Report: Tata Mumbai Marathon 2024 by Mitsu
Contemplating a marathon in mid-2023 to debuting at the Tata Mumbai Marathon, Mitsu surpassed their sub-4-hour goal with a finish time of 3:47:42. Starting from no half-marathon experience to achieving remarkable ranks among thousands, her race report unfolds through rigorous training, strategic race planning, and mental fortitude. It highlights the significance of consistent training, listening to one's body, and the mental game of long-distance running. Read more here.
#RunSHORTS
Highest ever recorded VO2Max?!
Norwegian triathlete, Olympic and World champion Kristian Blummenfelt claimed to have recorded a VO2 max of 102, measured while finishing a grueling testing session at a sub-58 second 400-meter pace. There are several debates around the testing methodology and the equipment used given the highest recorded VO2Max so far has been 96. The Norwegian training regime has generally been focused on data. Here is an interesting video of how the Kristian Blummenfelt has been using VO2Max testing.
TipOfTheWeek - “Sleep Low Train Low”
This tip is for runners who have been running for a long and trying to improve their fat oxidation and ability to effectively use ‘fat’ as a fuel source.
Low-carb workouts, or doing quality workouts in a fasted state in the morning is one such method. However, this method has never shown much benefits and is known to be detrimental in the longer term.
“Sleep Low Train Low” is an alternative training method to avoid the detrimental effects of traditional low-carb workouts. Here is how it works:
Execute a high-intensity training session in the evening
Refraining from carb replenishment before bedtime by a protein-rich meal in the evening.
Sleep in a ‘Low Carb’ state overnight. The body adapts overnight, improving its glycogen storage and fat-burning capabilities.
The following morning, run an easy-paced run in a fast state, which improves metabolic flexibility.
Key to this strategy is maintaining overall carbohydrate intake while altering the timing, ensuring metabolic efficiency without sacrificing total energy availability. Sleep-low training involves a structured two-day cycle, focusing on intense evening workouts followed by fast, easy runs the next morning, aiming to enhance the body's ability to utilize both carbohydrates and fats for energy. Important: Avoid using this method as you get closer to the race or other important workouts, as low carb state affects race performance.
#RaceCalendar
Next 6 Months:
Jaipur Marathon: February 4, 2024
Indore Marathon: February 4, 2024
Apollo Tyres New Delhi Marathon: February 25, 2024
Tata Ultra Marathon: February 25, 2024
OotyUltra: March 31, 2024
TCS World 10K: April 28, 2024 (Yet to be published on the website)
Rotary Rain Run: July 28, 2024
Ladakh Marathon: 5th - 8th September, 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
Search and find races using our Race Finder at geeksonfeet.com/races
#TriviaOfTheWeek:
Did you know that the Bandra Worli Sea Link was added to the Mumbai Marathon course back in the 2010 edition, even though the engineering marvel was not fully operational for the traffic? This change, i.e. the addition of sea-link to the race route was first proposed by the Maharashtra State Government, citing that the race should showcase the city's best features and that it would put the city on the global map. This further necessitated the half marathon having a different start point, and hence for the first time, the race category had a different start point, in Bandra, and not the CSMT, the otherwise start point of all other races including the amateur marathon and the elite marathon race. The 2010 year was also crucial for the Mumbai Marathon (erstwhile Standard Chartered Mumbai International Marathon) since the race was upgraded to the Gold category by the World Athletics (erstwhile IAAF).
Contributors to this edition: Aditi Pandya, Karthik Nadar & Aravind Yarra