Mumbai Marathon - quick update

[ugmurthy]

Hi All,

Ran the Standard Chartered Mumbai Marathon 2013 http://www.procamrunning.in/scmm/ and did a PR - finished in 4:17 4:20 (official time) which is 20+ minutes better than my previous.
Thanks to Tinman's training, his guidance  and encouragement that i have been able to achieve this. This was my 5th Marathon and since 2009 when took up this sport.

I have a long way to go and plan to keep training

Updated: Corrected the link to SCMM 2013

Cheers
Murthy

[dkggpeters]

Congrats on the PR and that was a huge drop in time.  Looking forward to seeing what you felt worked for you and seeing your training in the future.

Dave

[ugmurthy]

Thanks Dave.

My running background before I describe how the training helped.
- Started to run at the age of 49 (no previous running experience). I am 53 now.
- my first 10k was in May 2009
- my first marathon was in Feb 2010 took ages to finish (5:40)
- Jan 2012 was when i ran my 4th Marathon (4:43)
- end Jan 2012 is when got initiated to Tinman Training (remotely via email)
- My best runs during training (15k in 1:17 Oct'12) & (30k in 2:50 Dec'12)

Impact of training with Tinman
Two big workouts a week got me accustomed to race like conditions and I also saw a gradual but definite improvement in average pace going up in the longer runs and notice an increase in pace during the intervals.

I also saw my ability to hold a particular pace improving, both in duration and consistency of pace. All of these adaptations happened over a period of a year.

Overall, the training built my confidence to run longer distances - especially the 30k's and my ability to train at volumes close to 100k per week.

Considering that I am, 53 years old, and the fact that i have been running for the last 4 years - I am making progress though I would have loved to do the full just under 4:00.

While I am happy with end result, honestly, I was looking for something close to 4:00. Guess, I have to get back to training and I know I am in good hands.

Questions I am struggling with are:
- How do I know I performed to potential?
- if not, what could I have done better?
- if yes, what did I do well?

Ideas welcome.

Cheers
Murthy

[Tinman]

End of 2011 we started working together!

[Wellpark]

Hey Murthy,

A PB is a PB! At your age you should be getting slower. This is an indication that you still have lots of potential to develop. I am sure with Tom's guidance you will continue to grow in confidence and improve.

It has been interesting and encouraging to hear about your progress.

All the best

Wellpark

[dkggpeters]

Since you started running just a few years ago, you still have the ability to improve even though you are getting older.  As for potential,  that is a question that is hard to answer.  By training right for years and years will answer this question.  Tinman can get you to this point.

[Jim]

As I said before, you keep running and training and running and training and one day you start posting ridiculously fast times compared to where you started.  Live the life and reap the rewards. 

[ugmurthy]

Dkggpeters, Jim, Wellpark,
Thanks for the encouraging words. Appreciate it.

Training continues......

[dkggpeters]

Ugmurthy,

Questions I am struggling with are:
- How do I know I performed to potential?
- if not, what could I have done better?
- if yes, what did I do well?

If you are using Tinman as a coach and continue to put in the work then you will eventually perform to your potential or at least very close to it.

Can't say that you should do anything better.  Tinman will help you there.

Being consistent with your training is a must and you did that well.

We look forward to watching you progress over time.  You will have fun and a couple of years from now you will look back and see how much you have improved.  Remember that it is a process that takes time.

Dave

[MothAudio]

[quote="ugmurthy"]
Questions I am struggling with are:
- How do I know I performed to potential?
- if not, what could I have done better?
- if yes, what did I do well?[/quote]

That's a nice bump up in performance! Curious what were your times for marathons 2&3? What's your yearly mileage progression since 2009? What was the length and mileage average for your latest marathon schedule? What key workouts did you perform for marathon number 5? Describe your long runs. Steady paced, focusing only on covering the distance or did you incorporate any type of quality; race pace intervals, fast finish or progression? 

It's possible that your marathon was the best expected finish based on your current fitness and training but just comparing your 15k and 30k times I can tell you that your marathon does not stack up to either performance. Your times indicate a classic case of lacking aerobic fitness as you move up in distance. Is the marathon your goal race? Right now 10k - half marathon would be more in your wheelhouse for your strengths and or current training.

[jumpsss234]

MothAudio:  Just an observation for you, take it or leave it.  I believe your heart is in the right place, but right now your contributions to the community here at The Run Zone seem to be causing more harm than good.  You spent a few days going back and forth with other posters (Tinman included) regarding your training and goals in another thread.  To many, it seemed you were unwilling to incorporate much of the advice being given.  Now, you are commenting on this thread regarding a runner who is actually being coached by Tinman and for whatever reason feel the need to offer coaching advice.  Are you purposefully trying to stir things up?  Hopefully you are not, and your motives are pure, but I'm beginning to wonder.

Here is my advice for you.  If you are truly interested in meeting your goals and want to train in a new way, why not go all in and follow Tinman's advice religiously?  I would venture to guess that if you did that, in less than a year or so you would be achieving your goals.  But if you hem and haw and reject the advice of this amazingly knowledgeable coach and running community, I predict stagnation for you.  Good luck.

[ugmurthy]

[quote="MothAudio"]
Curious what were your times for marathons 2&3? What's your yearly mileage progression since 2009? What was the length and mileage average for your latest marathon schedule? What key workouts did you perform for marathon number 5? Describe your long runs. Steady paced, focusing only on covering the distance or did you incorporate any type of quality; race pace intervals, fast finish or progression? 
[/quote]

MothAudio,
Marathons 2&3 were 5:18, 5:08 (if i recollect right).
My last training i was averaging 70 km per week some weeks were higher (upto 100km per week) - this was way above what i did before Tinman started to coach me (Jan 2012). I think i average somewhere between 40-50km per week prior to 2011. Long runs were Tinman's BIG workouts.

I have a lot of confidence in Tinman's methods and am sure 2013 will be much better 

[ugmurthy]

I decided to use this old post for reporting a PR in the Mumbai Marathon that I ran yesterday (18-Jan-2015). This was more so the posts/replies are in one place where the reader could get a sense of progress I am making under Tinman since 2012.

Brief background: I started to run at the age of 49, in 2009 and sometime end 2011 I discovered Tinman and he started to coach me remotely from Jan 2012 onwards. I have become a firm believer of his training methods and am increasing getting hooked to distance running and still enjoying it. More of this history here

Yesterday, I beat my previous PR (4:20) by another 10 mins - I did it in 4:09:30 and I believe Tinman's training has been instrumental in getting me where I am today. I have the potential to do better, based on my HM times, all I need to continue this journey, stay injury free and keep the training momentum.

In the past marathons, I have always cramped badly at 30k+ mark but this one was different - I am not sure why but I did switch to Hornets Juice this time. In addition to Tinman training, Hornets juice could be a factor too. For additional info check this discussion thread on Hornets Juice.

Hope to do better in 2015 and the game plan is continue training with Tinman and improve leg strength further.

FYI: I ran about 60-70k a week, with 2 quality workouts per week, almost all communication with Tinman is via email - I have spoken to Tinman only once in the last 3 years

cheers
Murthy

[Ron]

Great Job Murthy! Good luck with the 2015 season!

[dilluh]

Well done! Just keep the ball rolling throughout 2015.