Training for TCS 10K 2016 and other events

My friend, Athreya and I started Drava in May 2015 to coach runners. Check out our website for some details on our running and coaching. Since May 2015, we have coached several runners in groups (for companies) and individuals for events ranging from the 5K to 50K and beyond.

Our coaching is based on a runner-specific philosophy. We use approaches which work for the runner. So we coach people from 3 days a week to 5 days a week. Our runners in the last 6 months alone have run times ranging from 1:36 hours for a half marathon and 3:44 for a full marathon to 2:42 for a half marathon and 5:48 for a full marathon. We don't care whether you are fast or slow and want to run fast or slow. We care a lot about you being uninjured and happy while you are running. We aren't concerned with whether you want to run for a specific event or not. We have multiple trainees who are not training for any specific event. However it helps if you have a coherent goal - whether it is time bound or distance bound.

Our current batch of trainees are training for the following events

1. Auroville Marathon

2. Boston Marathon

3. London Marathon

4. Berlin Marathon

We have trainees around the world. So remote training is a possibility too.

We intend to commence batches for the TCS 10K event in Bangalore in May 2016, 16 weeks for which start from 25th Jan 2016. Do take a look at our site for more info on our coaching philosophy, fees and other details. There's also a link to a questionnaire for prospective trainees on our site. Please do fill it up if you want to explore training with us. One of us will get in touch with you soon after you have done so. We already have a few people signed up to start training with us for the TCS 10K and we have a limit on our intake. So if you are interested, do get going on having that discussion with us.

Happy Running!

 

Another year of living dangerously

Last year, I wrote this, in case you are wondering about the title of this post.

Unlike the last year which began ominously this year I have been healthier. I also got married a few months ago, but more on that later in this post.

At the time of writing this post, I still haven't qualified for the Boston Marathon for my 2nd time. The 1st time I did, I didn't get in. So I wrote this for MINT which was published almost 2 weeks ago, about what I am doing about it.

I joined a gym this year and have kept up the running. I am fitter than last year though slightly heavier than I was in Dec 2012 when I ran CIM. But I am more muscular and am hoping the extra muscle will help.

One of the things I discussed in last year's post was how my parents were concerned about my being unmarried. That is now history as I am married to a good woman. She is still settling in, getting used to my waking & sleeping hours, which are very different from hers, which is just one of the aspects that has changed in my life. I am also, settling in, being unused to another person in my life. Actually being rather selfish I have carried on mostly as I was living earlier, with a few checks, while she is still adjusting.

Am attempting to make up for time not spent with her by taking a trip of Europe right after my race on Sep 29th. So that should be fun.

I now live within 15-20 min of running from Lalbagh, in a house different from that of my parents who I lived with, till a few weeks of getting married, which gives me great joy and I make use of it, every week. I have cut down my motor vehicle use thanks to this shift in my residence and run to and from Lalbagh at least once and sometimes twice a week.

One pain from last year remains. Due to training and coaching, I have managed to read even fewer books than I did last year although I will use the remaining 15 weeks of the year to catch up. But I managed to write for the MINT twice in the last year (this was the other piece I wrote), which was great for my writing ambitions.

I have had a running related injury in my left shin which has dogged me for almost 2 months now. I even took a break of almost 2 weeks (my longest involuntary break in a while) due to another reason which was a big health scare, which vanished just as quickly, although it gave me occasional reminders till about 2 weeks ago.

My bank balance is better than last year since my coaching gig has grown from last year although I keep it under check since I need more time to train.

One interesting upside from running included a trip to Coimbatore on a running related note.

I continue to learn a lot from my coaching gig and now the learning has a new dimension since I coach 4 non Indians in addition to the several Indians I coach around the world. About 20% of my trainees are women. So that's a useful source of learning. When I look back, this one year, due to circumstances, I have stayed away from both my running and writing coaches. So a lot of my learning has been from my own experience, unlike the previous year. And some sad events in the life of at least one of them have served to remind me how ephemeral this existence of ours is, and how we should make the most of our time in this world.

As Graeme Obree, who remains an inspiration for an ordinary human such as myself, puts it rather bluntly (in the context of the quest for beating the landspeed record for a human powered vehicle (HPV)), "The fear isn't not reaching 100mph, the fear is being 90, in a chair in an old folks’ home, saying ‘I should have gone for that.'"That fear of a life which was ordinary, continues to drive me.

Sep 29th will help me take a few big decisions, not least of which is the question of what I will do next, if I do qualify for Boston again. In 3 weeks I will know better. Regardless of that outcome, I am happier and healthier than ever before. Being married has added another dimension to my life. So that's fun too.

So I will continue to coach at least till Apr-May 2014, after which we will see.

As in the last year, I owe thanks to a bunch of people, too numerous to be named. I am grateful to be alive, healthy and happy, pretty much in that order.

Training for ADHM 2013, SCMM 2014

ADHM - Airtel Delhi Half Marathon
SCMM - Standard Chartered Mumbai Marathon

This training season unlike the past two, I didn't even get to announce my batch for the Kaveri Trail Marathon, before I had my hands full.

I will start my batches for ADHM on 3rd Aug 2013 from when there will be 16 weeks to the race. There will be 2 batches - batch 1 will train with me on Mon, Wed & Sat and batch 2 will train on Tue, Thu & Sun*.

The following are the key features of my training program

1. You will run for 3 days a week with my group (and ideally run 2 days on your own), of which you will do two runs a week with a group*. The 3 key runs will be a speed workout, a tempo run and a long run. All the 3 key runs will be outdoor.

2. For those who have already run a half marathon in the past and are looking at improving timings, I may have a batch for just 12 weeks, but since you will pay the same as the people who sign up for 16 weeks, you may as well start earlier.

3. You will get a customized training plan in line with your capabilities (to be assessed using a time trial) and supervision of your training sessions.

4. You will get feedback as needed both at the key runs and at the end of the week.

5. We will set a mutually agreed target in line with your capabilities and performance for the final race.

6. The locations for the run are public parks - Lalbagh, Cubbon Park and occasionally other locations for special runs such as Nandi Hills, Kanakapura, etc.

If you are keen, I can also work with you on planning your diet based on my experience. While I have little experiential advice to dole out to non-vegetarians, being vegetarian myself, I don't see that as a constraint.

If you are interested in training for a different event, mail me at the id given below.

If you are interested, fill in this questionnaire, mail me at runningcoach@outlook.com and we will discuss specifics like locations, timings, fees, etc.

I am also taking on people who will train with me with both ADHM and SCMM for 24 weeks from 3rd Aug 2013 to 19th Jan 2014 (there are a few signed up already).

As in the past, here are a few pointers.

1. If you are a newbie and want to start training, now is the time.
2. If you are an experienced runner, you could start when there are about 16 weeks to go to your race.
3. To repeat & rephrase something I said here, if you want to run a half marathon, you need to have run a 10K in the last 6 weeks and have at least 12 weeks to raceday or have at least 20 weeks to raceday to start training from scratch. If you want to run a marathon, you need to have run a half marathon in the last 6 weeks and have at least 16 weeks to raceday or have at least 24 weeks to raceday to start training from scratch.

Unlike in the past, this year, I will limit the no. of trainees that I train in person, to not more than 10 per batch for ADHM & SCMM, unless you are already training with me. So there's some benefit to signing up early. I haven't yet placed a limit on the no. I will train remotely.

If you aren't interested in training for any event, but still interested in training with me, please do mail me at runningcoach@outlook.com anyways

In case you are outside Bangalore and want to discuss email/telephone-based coaching (Yes, there is such a thing. Even some sub-elite athletes train like that) mail me and we shall work something out. 

FYI, I have people training for the following events as of now

1. Hyderabad Marathon
2. Kaveri Trail Marathon
3. Celebration Run Mysore 21K
4. SAFRA Singapore Bay Run and Army Half Marathon
5. Berlin Marathon
6. TCS Amsterdam Marathon
7. Chicago Marathon
8. New York Marathon
9. Airtel Delhi Half Marathon
10. Standard Chartered Singapore Marathon
11. Standard Chartered Mumbai Marathon

About me

Training for the TCS World 10K 2013

Happy New Year to you!

This year, unlike the last one, I am announcing my training batches for the TCS World 10K, even before the race date is announced although it is likely to be the 2nd of June 19th of May, 2013.

I will start my batches for the race on 11th Feb 27th Jan 2013 from when there will be 16 weeks to the race. There will be 2 batches - batch 1 will train with me on Mon, Wed & Sat and batch 2 will train on Tue, Thu & Sun*.


The following are the key features of my training program

1. You will run for 3 days a week with my group (and ideally run 2 days on your own), of which you will do two runs a week with a group*. The 3 key runs will be a speed workout, a tempo run and a long run. All the 3 key runs will be outdoor.

2. For those who have already run a 10K in the past and are looking at improving timings, I may have a batch for just 12 weeks, but since you will pay the same as the people who sign up for 16 weeks, you may as well start earlier.

3. You will get a customized training plan in line with your capabilities (to be assessed using a time trial) and supervision of your training sessions.

4. You will get feedback as needed both at the key runs and at the end of the week.

5. We will set a mutually agreed target in line with your capabilities and performance for the final race.

6. The locations for the run are public parks - Lalbagh, Cubbon Park and occasionally other locations for special runs such as Nandi Hills, Kanakapura, etc.

If you are keen, I can also work with you on planning your diet based on my experience. While I have little experiential advice to dole out to non-vegetarians, being vegetarian myself, I don't see that as a constraint.

If you are interested in training for a different event, mail me at the id given below.

If you are interested, fill in this questionnaire, mail me at dhammonia@gmail.com and we will discuss specifics like locations, timings, fees, etc.

In case you are outside Bangalore and want to discuss email/telephone-based coaching (Yes, there is such a thing. Even some sub-elite athletes train like that) mail me and we shall work something out.


About me

Training for 10K, Half Marathon, Marathon, etc

The last time I started batches for SCMM & SCDM, I had trainees running the following races

1. Kaveri Trail Marathon 2012
2. Airtel Delhi Half Marathon 2012
3. Amsterdam Marathon 2012
4. Wineglass Marathon 2012
5. Newport Liberty Half Marathon 2012
6. SAFRA Singapore Bay Run/Army Half Marathon 2012
7. New Balance Real 21K (Singapore)
8. Newton's Challenge 2012 (Singapore)

Most of my trainees in the above races set personal bests in the above races. As of now, I have trainees running the following races

1. Istanbul Marathon 2012
2. Standard Chartered Singapore Marathon 2012 (Dec 2nd)
3. Bangalore Midnight Marathon 2013
4. Standard Chartered Mumbai Marathon 2013
5. Standard Chartered Dubai Marathon 2013
6. Shanghai Marathon 2013
7. Auroville Marathon 2013
8. Tokyo Marathon 2013
9. Paris Marathon 2013
10. Berlin Marathon 2013

I am myself running in the California International Marathon 2012 (also on Dec 2nd). I am not taking any more trainees for Mumbai or Dubai. However if you have pre-registered for Berlin 2013 or any race beyond Feb 2013 (at least 12 weeks away) and would like to be coached, get in touch with me at dhammonia@gmail.com

I am back in India on 5th Dec 2012 after my race and will take on trainees interested in running in the Auroville Marathon 2013 & other races.

Read this post and this to get a hang of how I go about things and then mail me at dhammonia@gmail.com.

Good Luck with your running.

A year of living dangerously

Last year on Sep 9*, I quit my salaried job with a consulting firm, which then, was my longest job ever.

I chose to do this coaching business mostly out of wanting to do something that was close to my interests, about something I wouldn't whine about frequently (I was sick of myself doing that!). All I had to ride on was a few friends who trusted me more than they should have, given my complete inexperience at the job I was taking on.

I have run far from what I used to do then. Quite literally I have run around 1800 miles in the last 365 days. I suspect it would have been a little more had I not been laid low for 6 weeks due to jaundice, which brings me to what the year has been like.

The year of living dangerously began quite awfully with my diagnosis of jaundice within days of my resignation. So I went from making a comfortable living to having no job, no idea on what I'd do next since I couldn't coach being sick and since I was sick, not much of an outlook for the next few months. In fact the only positive was that I lost so much weight, I realized how much fat I had to lose (not much actually, about 3 kg), if I worked out like De Niro did in Cape Fear (He is supposed to have had 3% body fat!). But I digress.

Actually before I started full-time, my plan had been to fly to Bangalore every weekend for a few weeks and learn to coach with my pal, Santhosh, who basically gave me free access to his coaching gig. I was planning to do this part-time. I did that for a few weeks till I fell sick. Then the Boston Qualifiers got announced and I just quit my job in a flash. I decided Tue night (when the qualifiers were announced), spoke to my parents and resigned the next morning.

The year I must say has been more than rewarding. The one thing which has worked out to plan is staying happy. I have never been happier for any other part of my life. Actually, for the few weeks after my sub 3:10 last year, I was happier than I have ever been in life (and that was before I quit my job), but I am talking about a general sense of happiness, not a specific event. So while maximum daily happiness may have been higher during those few weeks/months, the average for the last 365 days is higher.

There have been quite a few surprises - not all of them pleasant. I no longer have a continuous source of paid writing. I only work for myself. When I started my year, after the initial hiccup, at one point, I had multiple writing assignments and a coaching gig in addition to my own. Life was really smooth for about 3 months. Then things nose-dived. Every source of income literally died. Now, all I do is coach people to run.

I haven't read as many books as I would have wanted, despite having more time to myself than I did earlier.

I have learnt a lot - mostly about other humans, as well as myself. In fact, I am planning to write my 2nd book (never mind that the first one is still unpublished!) on what I have learnt while coaching.

I sleep really well. Especially due to the mileage as above, I rarely sleep less than 8 hours a day and almost 9-11 hours when I am training, as I am now.

My customers are more happy on an average even if I say so myself. I would think if I had more unhappy ones, I wouldn't have many by now.

I am fitter than I have ever been in life. I have metrics for this (however questionable the measuring system may be, the trend is still positive). I have managed to enhance my body weight while reducing the fat, which means I added muscle mass.

The one thing that hasn't changed is my parents' concern (and that of some other people, at least a few of them well-wishers) that I should be married, to lead a fulfilling life. I can't say I agree with that assumption. So it is one unaddressed demand. But I never even set out to remedy that in the last 12 months.

My bank balance has only been damaged by my trips to the US to run races but my savings haven't been affected otherwise although obviously, I haven't added much to them in the last 12 months. I hope to change that in the next 12 months.

When I decided to quit my job, I had given myself 6 months to decide whether to continue and then another 6 months to ensure I could live off the work I was doing. I had banked a year's worth of expenses so that I could just eat out my savings while things settled in. Since I didn't tap into that in the last year, I am giving myself another year at least at doing what I really enjoy.

I owe thanks to a bunch of people, too numerous to be named. I am grateful to be alive, healthy and happy, pretty much in that order.


* For those of you, especially in the US, I swear I didn't choose the date for any reason other than wanting to quit on a Fri

Training for Mumbai & Dubai Marathons

If you have been planning to train for the Standard Chartered Marathons in Mumbai(SCMM)/Dubai(SCDM) in 2013, here is some news

SCMM is on 20th Jan 2013. Registrations open on 19th July 2012
SCDM is on 25th Jan 2013. Registrations are open from 15th July 2012

There are 26.5 weeks to SCMM and about 27 weeks to SCDM.

Of course the next thing I want you to know is that I will be taking on people to train for that race in two batches (Mon-Wed-Sat or Tue-Thu-Sun) in Bangalore if you want to train in person.

If you are a newbie and want to start training, now is the time.

If you are an experienced runner, you could start when there are about 16 weeks to go to your race.

To repeat & rephrase something I said here,
If you want to run a half marathon, you need to have run a 10K in the last 6 weeks and have at least 12 weeks to raceday or have at least 20 weeks to raceday to start training from scratch.


If you want to run a marathon, you need to have run a half marathon in the last 6 weeks and have at least 16 weeks to raceday or have at least 24 weeks to raceday to start training from scratch.

Read this post to get a hang of how I go about things and then mail me at dhammonia@gmail.com.

I charge Rs. 13K for 12 weeks of training as of July 2013 for people who train with me in person. I train the group 3 days per week - Mon, Wed & Sat or Tue, Thu & Sun as you will know from my blog post. For people who train remotely the amount is different and subjective, based on level of engagement. I may give you a discount, extend the training period to 16 weeks (for no change in fees, etc) or not for some reason but that is entirely my decision. This no may change from time to time for various reasons including inflation. So be aware before you sign up.

Finally, fill this questionnaire up before we get started.
Update: Earlier this post listed the SCMM date incorrectly. That has been remedied now

Training for ADHM 2012

If you have been planning to train for the Airtel Delhi Half Marathon (ADHM) 2012, the first thing you may want to know is that the race is on 30th Sep 2012 and not in Nov as it has been last year and some other earlier editions.

Of course the next thing I want you to know is that I will be taking on people to train for that race in batches only on Mon-Wed-Sat in Bangalore if you want to train in person.

There are 12.5 weeks to the race. If you want to start training, now is the time, regardless of whether you are an experienced runner or someone looking to run their first half marathon. If you are someone who has not even run a 5K before, then I would recommend you skip this race as the 12 weeks may not be enough to get into shape and race. You may of course be able to complete it, but I don't think you need to train with me if you just want to complete it.

To repeat something I said here,
If you want to run a half marathon, you need to have run a 10K in the last 6 weeks and have at least 10-12 weeks to raceday or have at least 16 weeks to raceday to start training from scratch.

Read this post to get a hang of how I go about things and then mail me at dhammonia@gmail.com

Training for KTM, Bangalore Ultra & other events

If you have not read this or this, please do so now.

I am looking at starting new batches of people planning to run in the KTM aka Kaveri Trail Marathon (16th Sep 12), the Bangalore Ultra (11th Nov 12) and any other events till Dec 2012.

I will start a separate batch for the Mumbai Marathon 2013 and the Dubai Marathon 2013 sometime in Oct 2012. I am currently coaching or have signed up both men and women training for the following events among others
- Perth Marathon 2012
- Airtel Delhi Half Marathon in Nov 2012
- Berlin Marathon 2012
- Wineglass Marathon 2012

and other races in Asia, Europe & USA over the next 4 months.

Although there are nearly 18 weeks to go for the KTM and nearly 6 months to go for the Bangalore Ultra, I am travelling to the US from 28 May to 26 June and am back in India only on 27th June. So I am keen to start people off on a plan so that they have adequate preparation even in my absence. And this advanced start is especially for people who have never run before and are starting from scratch.

Further, the following are my "good-to-know" expectations, at the start although they aren't requirements. So you may still train with me even if you they don't match your current status

1. If it is your first running event in life, then you should ideally train to just have fun and finish the event. If you want to train for a certain time, then see points no. 2,3 & 4 below.
2. If you want to run a 5k/10K then you need to have a minimum of 10-12 weeks before you start training with me for your race.
3. If you want to run a half marathon, you need to have run a 10K in the last 6 weeks and have at least 10-12 weeks to raceday or have at least 16 weeks to raceday to start training from scratch.
4. If you want to run a marathon, you need to have run a half marathon in the last 6 weeks and have at least 12-14 weeks to raceday or have at least 24-26 weeks to raceday to start training from scratch.

However if you are planning to train for a 5k/10K/half marathon/marathon in India or overseas or even no event in particular, write to me at dhammonia@gmail.com along with your contact details (mobile no. if you have one) and we will work something out.

Coaching for various running events

If you have not read this do so now.

I am currently coaching or have signed up both men and women training for the following events among others
- Contours Women's Day run in Mar 2012
- World 10K in Bangalore in May 2012
- Perth Marathon 2012
- Airtel Delhi Half Marathon in Nov 2012 (yes some people start that early!)
- other marathons in Europe & USA across the year.

However if you are planning to train for a 5k/half marathon/marathon in India or overseas, write to me at dhammonia@gmail.com along with your contact details (mobile no. if you have one) and we will work something out.

Training for the World 10K

On 27 May 2012, India’s most popular 10K race will be held in Bangalore. From the 1^st day of the year, that will be about 21 weeks to raceday.
This race is perhaps the best race in India for beginners who are interested in running as well as those experienced runners who intend to better their timing, since the distance is not as daunting as those in longer races round the country.
I am looking at taking on a batch only in Bangalore of not more than 50 runners for training for this race, starting in the 1^st or 2^nd week of January 2012, by when there will be about 20 weeks to train. For the experienced runners, 16 weeks may be adequate to train. So you can start from February 1^st week but you need to sign up asap.
In short, the following will be key features

1. You will train for 3-5 days a week, of which you will do two runs a week with a group*. The two key runs will be a speed workout and a tempo run.

2. For those who have already run a 10K in the past and are looking at improving timings, I may have a 3^rd run every week.

3. You will get a customized training plan in line with your capabilities (to be assessed using a time trial) and supervision of your training sessions.

4. You will get feedback as needed both at the key runs and at the end of the week.

5. We will set a mutually agreed target in line with your capabilities and performance for the final race.

* You will run on your own on the other days. You are welcome to join me on other days too since I run on 6 days of the week and sometimes all 7 days, but the locations/timings on those days will be at my discretion on the other days.

If you are vegetarian, I can also help you on planning your diet based on my experience. We could examine your diet even if you aren't but since I am not non-vegetarian, I have little experiential advice to dole out.

If you are interested mail me at dhammonia@gmail.com and we will work out specifics like locations, timings, fees, etc. In case you are outside Bangalore and want to work out some unusual arrangements based on email-based coaching (Yes, there is such a thing. Even some sub-elite athletes train like that) wherein I design a custom-training plan, visit you once a month but track you on a daily basis, mail me and we shall work something out.

Update: I am no longer taking on trainees for the 10K since there are less than 10 weeks to go for the race as on 25th Mar 12. If you are interested in training for a later event, see this in stead

About me:
I am 33 years old. I used to work as a manager in a premier Management Consulting firm until recently. I just found running more enjoyable and quit my job to become a full-time coach. I have been running for over 10 years. I had no running history before 2001. For that matter, nobody in my family has ever played any sport with any competence. I used to be a plump kid for a while. Then I just grew up to become a fat adult. I just decided to change this one fine day. So I know what it is to train as an ordinary person who has no sporting history. I have run 14 marathons and run a half marathon at least once a week (sometimes two). I started with a half marathon in 2 hours 34 minutes in 2004 and a full marathon in 2005 (in 5 hours 4 minutes) with little training or even an idea on how to train. I just ran them on a whim. So I began training since I thought I could improve with training. As recently as in 2009, I ran 10K in 47 minutes and 51 seconds.
However I ran without a coach till January 2011. My best marathon till then was in 4 hours.
In 2011, I found an amazing coach and trained under him in the US. I ran 2 half marathons in about 1 hour 30 minutes each and a full marathon in just 3 hours 10 minutes, qualifying for the Boston Marathon.
I would love to show you what you can do with targeted training.
I am currently training my first ever batch of runners with a broad range of abilities, who are running in the Mumbai & Auroville Marathons, for both the half and full marathons.
I love to run. It has changed my life. It could change yours too.
Update: One of my trainees who is Singapore based, came up with interesting names for my coaching options - remote and on location in Bangalore. He calls the remote model (email/telephone based) as the "Ekalavya" model and the on-location one as "Arjuna" model. I have loved the terms enough to quickly appropriate them