Saturday, March 7, 2026

The week 10 of Running ( 2026)

Week 10 of My 2026 Running Journey – Consistency Is Starting to Show

We are now in Week 10 of my 2026 running journey, and I can finally feel that the effort and consistency are starting to fall into place.

Over the past few weeks, the focus has been on building discipline, sticking to the training plan, and gradually improving pace. While the progress may seem small on a weekly basis, the cumulative effect is beginning to show.

📊 Week 10 Training Summary

This week was encouraging as I managed to complete all the scheduled runs according to the plan.

The average pace is now hovering around the 6:30/km range, which is a positive step forward. The goal over the next seven weeks is to progressively taper the pace as follows:

6:30 → 6:15 → 6:05 → 5:55

It’s a gradual progression, but one that requires consistency, discipline, and smart training.

Training Observations

Interval runs are becoming more manageable.
Hill repeats, however, are still extremely challenging and definitely an area that needs improvement.

Hill training has a way of testing both physical strength and mental resilience, and clearly this is a space where I need to push myself further.

💪 Strength Training

I also managed to stay consistent with gym sessions this week, focusing on both upper body and lower body workouts.

For runners, strength training is often underestimated, but it plays a critical role in:

injury prevention
improving running efficiency
building muscular endurance

The focus currently is on muscle groups that directly support running mechanics.

🏁 Eyes on TCS 10K

Unfortunately, I missed the registration window for the TCS 10K due to an oversight on my side.

While there are sometimes ways to secure an entry later, I’ve decided to skip the in-person run for now and register for the virtual event instead.

It would have been great to run alongside thousands of runners, but the larger goal remains the same: stay committed to the journey.

The upcoming weeks will become more intense as Sunday runs have now been added to the training schedule.

🧠 Key Takeaways This Week

Every week brings its own learning, and this one was no different.

1️⃣ Warm-Up and Cool-Down Matter

Proper warm-up and cool-down routines are helping me stay consistent and reduce fatigue.
Now the focus is to perform them more intentionally and with better form.

2️⃣ Nutrition Needs Attention

One missing element so far has been proper fueling:

Carb loading before training runs
Protein intake during the post-run recovery window

Starting Week 11, the goal is to bring consistency to nutrition as well, because training without proper fueling limits performance gains.

🚀 The Journey Continues

Week 10 is a reminder that progress is not always dramatic — it is built through small, consistent steps.

With seven weeks ahead, the focus will be on:

improving pace
strengthening hill performance
maintaining gym discipline
optimizing nutrition

The road ahead looks challenging, but also exciting.

One week at a time. One mile at a time.

🏃‍♂️ Let’s keep running.

My February Running Report here : click here

Sunday, March 1, 2026

MY Foot ID with Ascics

One more benefit of visiting the store is to get the Foot Analsysis.

You’ve shared your ASICS Foot ID scan (01-Mar-2026). I’ll interpret it clinically and translate that into marathon-specific training adjustments.

1️⃣ Key Structural Findings from Your Scan

📏 Size & Width

Size: 27 (JP) both feet (~US 9)
Width: 2E (wide) both feet
→ You need wide-platform shoes (important for stability + toe splay).

2️⃣ Forefoot & Toe Alignment

Toe angle: Mild valgus tendency (especially right ~7.3°)
Slight asymmetry between L and R
Ball girth: Medium-to-wide

What This Means

Mild tendency toward hallux valgus mechanics
You need:
- Wide toe box
- Strong intrinsic foot muscles
- Avoid narrow racing shoes

3️⃣ Heel Alignment & Rearfoot Control

Heel angle: Slight valgus tendency
Heel breadth: Moderate
Pressure pattern shows heel + forefoot loading

Interpretation

You likely:

Mild pronation during stance
Load heel first, then push through forefoot
Not severe overpronator — but not neutral either

For marathon → you need controlled stability, not motion control.

4️⃣ Arch Height & Instep

Arch height: Medium (slightly toward high on right)
Instep height: Moderate-high
Pressure map shows decent midfoot contact

Meaning

You are not flat-footed.
You don’t need heavy orthotics unless symptomatic.

🔬 Biomechanical Summary

You are:

✔ Wide foot (2E)
✔ Mild valgus toe
✔ Mild rearfoot valgus
✔ Medium arch
✔ Slight L/R asymmetry

Profile = Mild pronation + wide forefoot + stable arch

This is manageable with proper strength work.

🏃 Marathon Training Adjustments (Important)

Given your running history (you’re already clocking 8–9 km runs at ~6:26/km with HR ~154 bpm), here’s how you should train:

1️⃣ Shoe Strategy (Critical)

Use:

Stability shoe (mild guidance)
Wide (2E)
Firm midsole

Avoid:

Narrow carbon racers for long runs
Soft unstable trainers

2️⃣ Strength Protocol (Mandatory for You)

Do this 3x/week:

A. Foot Intrinsics (10 min)

Short foot exercise
Toe yoga
Towel scrunch
Barefoot balance holds

B. Posterior Chain (Essential)

Because mild valgus = hip weakness link.

Single leg RDL – 3×10
Bulgarian split squats – 3×8
Side plank with leg lift – 3×30s
Clamshells – 3×15

3️⃣ Running Form Focus

You must:

Increase cadence to 170–178
Avoid overstriding
Slight forward lean from ankles
Keep knee tracking straight (avoid collapse inward)

4️⃣ Long Run Structure (For You Specifically)

Because of mild pronation:

✔ Increase mileage gradually (no >10% jump)
✔ Keep long runs conversational pace
✔ Avoid excessive cambered roads
✔ Do strides (6×100m) after easy runs

5️⃣ Injury Watch List (Based on Scan)

You’re slightly prone to:

Plantar fasciitis
Tibialis posterior strain
IT band tightness (due to valgus chain)

Preventive:

Calf raises (bent + straight knee)
Tibialis posterior strengthening (band inversion)
Foam roll lateral quad

📊 How You Should Progress Toward Marathon

If targeting sub-4:30 marathon:

Phase structure:

Base Phase (8–10 weeks)

4 runs/week
30–45 km/week
1 tempo
1 long run

Build Phase

Add intervals
Long runs up to 30–32 km

Peak Phase

Marathon pace segments inside long run

🎯 Most Important for YOU

Your scan does NOT show a severe structural issue.

Your limiter will NOT be foot mechanics.
It will be:

Aerobic base
Muscular endurance
Body weight management (if applicable)
Consistency

Feb- Achivement Celebrations with Ascics - GT 1000 14

Little wins needs some celberations, i promised myself to gift a ascics shoe if i am consistent. And as the february running was good, i planned to get this ascis shoe.

When there were recomendation to get it online and i also visited the online stores. But then i decided to do instore purchase as that would give you to experiment few other models and i always like to take their inputs when buying the shoe to understand the features and compare them.

I visited the stores at LuLu mall where i got my previous shoe but then i noticed that they have closed so the next one was at Orion mall, so went there directly and then tried 2-3 shoes. With budget also one element i planned to stay around 8-10K. The team there were amazing they helped me to try atleast 4 different models. I was asking for my previous Ascisc - Gel12 - which is not upgraded to Gel Nimbus 26 and 27 and the prices were almost 20K+.

But then GT 1000 was also the one which i planned to take last time but the sales representative there she was very informative and helped me to wear all the models and then finally made up mind to pick this at 9999 INR.

Happy for this and will plan to have more miles in this.

The review of this shoe is here : https://runrepeat.com/asics-gt-1000-14

Saturday, February 28, 2026

Feb 2026- Running Report

🏃‍♂️ February Reflection – A Month of Discipline

In my long running journey, this has been one of the most disciplined months so far.
Not perfect — but purposeful. And that matters.

There were a few flaws, but several important goals were achieved 👇

✅ What Went Well

1️⃣ Attempted all planned training runs
2️⃣ Achieved the 150 KM monthly target
3️⃣ Followed proper warm-up and cool-down routines
4️⃣ Consistently hit the road by 5:30 AM

That 5:30 AM discipline alone changed the tone of the day. Less negotiation. More execution.

🎧 “You Can Suck, But Don’t Skip”

I recently listened to a podcast featuring Sharran Srivatsaa, where he said something powerful:

“You can suck, but don’t skip.”

That line stayed with me.

Not every run was great.
Not every day felt strong.
But I didn’t skip.

And that is where discipline compounds.

📘 Habit Stacking in Action

I strongly believe in the concept of habit stacking from Atomic Habits by James Clear.

As my consistency in running improved, something interesting happened —
My blogging consistency improved too.

Run → Reflect → Write.
One habit reinforcing another.

That’s the real power of systems.

📈 March Focus – 1% Better

The goal for March is simple:

👉 Aim for 1% improvement — physically, mentally, nutritionally.

Small gains. Repeated daily.
Let’s see what that compounds into by month-end.

🌸 Wishing everyone a Happy International Women’s Day!
Keep showing up. Keep progressing.

The week 9 of Running ( 2026)

🏃‍♂️ February Running Log – Week 4 Update 💪

Week 4 was about execution with control.
Follow the plan. Respect recovery. Deliver quality.

And I’m happy with how this week unfolded 👇

📊 Week 4 Training Summary

🗓 Key Sessions Completed

🟢 Feb 28 – BLR JJs Run

8.72 KM
⏱ 56:08
⚡ 6:26/km avg pace
❤️ 154 bpm avg HR
⛰ 122m ascent

A steady aerobic effort. Pace and HR aligned well — controlled endurance work.

🟢 Feb 27 – Strength Session

🏋️ 36:56 minutes
❤️ 76 bpm avg HR
🔥 97 calories

Strength training is now becoming part of the weekly rhythm.
This is crucial for durability as mileage builds toward race day.

🟢 Feb 26 – Midweek Run

5.02 KM
⏱ 32:45
⚡ 6:32/km
❤️ 148 bpm

Comfortable paced effort — maintaining aerobic base.

🟢 Feb 24 – BLR JJs Structured Run

9.29 KM
⏱ 1:00:08
⚡ 6:28/km
❤️ 154 bpm

Another strong aerobic session. Consistency in pace across 8–9 KM runs is improving.

🔁 Feb 23 – 500m Repeats Session

3.24 KM total
⏱ 33:38
Interval-focused workout

This was a quality workout day.
Speed stimulus without overloading total mileage.

📈 What Week 4 Shows

1️⃣ Aerobic base is stabilizing — most steady runs around 6:25–6:32/km
2️⃣ Heart rate in steady efforts holding around 148–154 bpm
3️⃣ Strength training now integrated
4️⃣ Recovery runs intentionally slow

This is smart training — not emotional running.

🏁 Eyes on TCS 10K

Preparation continues for the TCS World 10K Bengaluru on April 26.

🎯 Target: Sub 1 Hour 10K

Current steady pace suggests:

Aerobic conditioning is progressing
Need to gradually bring tempo pace closer to 5:45–5:55/km
Maintain injury-free momentum

🧠 Key Takeaways This Week

✔ Followed the training plan
✔ Respected rest and recovery
✔ Executed 3 timed quality runs well
✔ Avoided overtraining temptation

Week 4 reinforces something important:
Progress is not dramatic — it’s disciplined.

See you in Week 5 — sharpening pace, staying patient 👊🔥

Sunday, February 22, 2026

The Week 8 of Running(2026)

🏃‍♂️ February Running Log – Week 3 Update 💪

Week 1 built the base.
Week 2 was about protecting the momentum 🔁

Week 3 was about one word: discipline.

Not just running more — but running right.

📊 Week 3 Performance Snapshot

🏃 Structured 10K Plan Begins

This week, I officially started following a structured 10K workout plan along with the BLR JJ Runners community 👟

Having a plan changes everything:

Clear purpose for each session
Defined easy, tempo, and long-run efforts
Controlled progression

No random miles. No ego running. Just structured work.

🧠 Sticking to the Plan (Even When Tempted)

Over the weekend, I was strongly tempted to push for a 20K long run.
The legs felt good. The mind wanted more.

But I chose to stick to the training plan.

That decision matters.

Endurance training is about:

Managing load
Avoiding injury
Trusting progressive overload

Sometimes, doing less is doing it right.

🏁 Eyes on TCS 10K

The decision is made.
I’m enrolling for the TCS World 10K Bengaluru on April 26 🎟️

🎯 First milestone target: Sub-1 Hour 10K

Breaking 60 minutes is the immediate goal.
It’s realistic, measurable, and a strong performance benchmark.

With structured training now in place, the next few weeks will focus on:

Pace discipline
Lactate threshold improvement
Aerobic base retention

This is no longer just “running regularly.”
It’s training with intent.

🧘 Recovery & Discipline Improvements

✔️ Warm-Up & Cool-Down

The schedule is now falling into place consistently:

Dynamic warm-up before runs
Proper cool-down
Breathing routines integrated

This has improved recovery and post-run freshness.

⚠️ Diet – Still a Work in Progress

If I’m being honest — nutrition is still drifting out of control.

Training is structured.
Recovery is improving.
But diet discipline needs alignment.

Next week focus:

Better protein intake
Controlled calorie window
Align food habits with training intensity

🔄 Week 3 Reflection

Week 1 → Consistency
Week 2 → Reinforcement
Week 3 → Structure & Commitment

The journey now feels purposeful.
Sub-1 hour is the milestone.
April 26 is the date.

See you in Week 4 — stronger, sharper, and more disciplined 👊🔥

Sunday, February 15, 2026

The Week 7 of Running(2026)

🏃‍♂️ February Running Log – Week 2 Update 💪

Week 1 built the base.
Week 2 was about protecting the momentum 🔁

And I’m glad to say — the rhythm continued smoothly.

📊 Week 2 Performance Snapshot

✅ Ran all 7 days
✅ 50+ KM clocked again
✅ Strong aerobic consistency maintained
⚡ 5 KM at 5:45 pace

Technically, that wasn’t an interval session — it was more of a paced tempo effort.
Holding 5:45/km for 5K felt controlled yet challenging, which signals improving aerobic capacity and pacing discipline 🧠🏃‍♂️

Consistency + controlled speed = good signs early in the cycle.

🏁 Eyes on TCS 10K

With TCS World 10K Bengaluru coming up on April 26, I have roughly 10 weeks to prepare ⏳

Now comes the dilemma:

🎟️ Register officially and follow a structured race build-up
👟 Or run it self-supported as a personal benchmark

Either way, the timeline is ideal for:

Gradual mileage progression
One weekly quality session
Strength integration
Race-specific pacing practice

Decision pending… but preparation continues.

🧘 Recovery & Discipline Improvements

One positive shift this week 👇

✔️ More structured Warm-up & Cool-down
✔️ Added 5 minutes of Box Breathing at the end

That breathing practice is helping regulate heart rate, calm the nervous system, and improve recovery response 🫁

Small habits. Big compounding effect.

🎯 Focus Areas for Week 3

Still work in progress — and that’s good. Growth lives here 👇

1️⃣ Nutrition Optimization 🥗

Improve protein intake (recovery & muscle repair)
Focus on calcium (bone strength, especially with consistent mileage)

2️⃣ Body Composition Discipline ⚖️

Better structure around Intermittent Fasting
Align fueling with training load

3️⃣ Structured Training Blocks 🏋️‍♂️

Currently: Mostly 5K runs
Next Goal:
👉 30 minutes run + 15 minutes structured workouts
(strength / mobility / core stability)

Running alone builds endurance.
Strength builds durability.

🔁 The Pattern Emerging

Week 1 → Foundation
Week 2 → Reinforcement

The key now is avoiding complacency.
Mileage is stable. Pace is improving. Recovery habits are better.

Now it’s time to build intelligently 📈

See you in Week 3 update 👊🔥