Wednesday, July 13, 2016

42 weeks 42 marathons 42 places - all for a cause

With my AnnaBond on the 2nd campaign @Cubbon Park
CAMPAIGN STATUS ON 26-APR-2017 - completed

2016 is a very special year for me.  I have turned 42 and the number 42 is a very significant number for every single marathon runner. Like how it does to me, the number 42 would instantly salivate and kick in the adrenaline in a runners body.

On April 26th, 6 days after I turned 42 years, I never imagined that my urge to be a first responder to a road accident (involving a biker in Bangalore) would impact and alter my thinking.  (Story here...).  That eventful night drove me to start a social initiative and a campaign for spreading the awareness on road safety.  During the last few months, I have witnessed several emergency situations and was fortunate to provide support to victims on the train to Hyderabad & on the road #helpkirantoday

I am so much excited to combine my passion for running and at the same time build awareness with "Be Safe, Be there to Save!" initiative through my ambitious, yet to register NGO "Sahaya-Let's Raise The Spirits"  (More about the initiative here...)

I will be running 42 consecutive weekends 42 marathon distances in 42 different places (#424242running) (~6:30 hrs to 7:30 hrs on every single run) in and around Bangalore (campaign started on the 2nd of July and will end on April 2017).   During these campaign runs, I'll be wearing special banners with road safety awareness messages written in them and go through several busy roads and intersections.   I'll also personally hand over the Orange (for adults) and Yellow (for children) pledge cards.

Orange (adults) and Yellow (children)- Road safety pledge cards
I fully aware that it will be very physically demanding to run a full marathon every weekend.  But, I'm very committed to doing this since I believe combining a very important social cause with my own passion for running is something that I consider as 'fun to do!'.  This is going to be possible only since I know my family is fully behind this.  I also have few amazing friends who are super enthusiastic about this initiative and they want to collaborate with me.

Do connect with me on the Facebook page dedicated to this cause and contact me if you would like to join one of the weekends - it doesn't matter whether it is 3 km or 10 km or even the entire 42kms stretch.  Fun and fulfillment are guaranteed.

(view the Facebook page here... - join the Sahaya community and support the cause)

I sincerely believe that through this campaign, along with my friends, network of professionals and the large running community that I'm connected with (my assets), I can bring in a positive transformation of the society.

Somewhere on the road - with my son during the first run! #424242running 
About me,

I'm an ACE certified personal trainer, an Ultra Marathon runner, and a running coach.  A writer here and there and always enjoys the basic act of sharing and teaching others.  I left my corporate job after 24 years of working and have founded KaysFIT Academy, with a mission to promote overall wellness, provide best possible fitness coaching & mentoring, and fitness education.  

Saturday, June 4, 2016

Comrades 2016 - Race Report

my Comrades 2015 Up run race report here...

The slogan for this year (91st Comrades) was "Izokuthoba" which means "It will humble you"

I'm the happiest runner for finishing the Comrades Marathon back-to-back Up (31-May-2015) and Down (29-May-2016) runs.  2016 Comrades had total Qualified: 18 597 / Started: 16 807 / Finished: 14 431 (source)

It was always an exhilarating experience to run the 90 kilometers long (56 miles) Comrades Marathon and I always dreamed about finishing both Up and Down runs.  In August 2015, I almost decided not to participate due to certain personal commitments.  But things had changed and as the time flew in favor of me, I registered for the Down run on just the day before the registration cut off.

The run up to the Comrades marathon was a very exciting journey even this time. I had been to South Africa twice already (1 1/2 times at the Comrades finish line). With the Sub-4 SCMM this year and moving up to the D pen in Comrades start line, I planned to give my best attempt for the down run. From Jan to beginning of May everything went like a clockwork precision.  I was getting fitter, stronger and more confident as the days progressed.

The trouble! yet another down run

My runner-self-discovery had its own share of troubles. First week of May, I realized that I was actually ignoring my glutes muscle pain (since 2 weeks) after my runs which started bothering me more and more as I ignored. I reached out to Dr. Gladson Johnson (Attitude Prime) and when I explained my condition he readily agreed to support me despite his busy schedule.  The assessment done by Dr Gladson (a very professional and a thorough one) revealed that I had tight ITB that needed immediate corrections.

Trouble seemed to have repeated with my down hill run (2 years back I had a similar situation just before my 2014 Comrades)

When the sun is shining I can do anything; no mountain is too high, no trouble too difficult to overcome.
- Wilma Rudolph

The time to start fixing my ITB was not the best to say.  After the advanced stretches routines I required plenty of rest and recovery for the muscles to repair and heal.  I stopped running and shifted to swimming and cycling. Within one week the pain pattern was completely different. A mild pain in the glutes muscles shifted to a stabbing pain at my right ITB and also at my Piriformis muscles (like Sciatica) even when I walked. After 3 weeks the situation only kept worsening and I would pickup severe pain just after 2-3 kms of running. I decided to drop my travel plans and give the Comrades down run a pass.

It was really difficult for me to accept a decision like this.  I've spent close to 8 months of thinking and 4 months of training and the injury surfacing at the last minute was a real set back.

Emotional flight trip!

Strange things do happen which can instantly change our life direction from down to up. On 24th evening, my daughter, Anjali, came home from her friends place and wanted to watch something in YouTube. I was reading a book and after a little while started hearing a music very familiar to me. First I thought it was just a hallucination but later I found it wasn't. I heard the Chariots of Fire theme music and Anjali was listening to it. It is the same music that every single Comrades marathon runner would listen to, with so much emotion, at the start line just before the final two rooster crows. I've seen some runners cry when they hear the music and I've personally experienced that too. I instantly had goosebumps and ran up to my daughter, lifter her up and gave her a big hug and planted few kisses for putting me on a virtual but an emotional flight trip to the Comrades start line.  I wanted to be there again.

I was continuously nurturing my painful IT and glutes muscles and I started feeling that it was getting much better. The only thing that I did not have with me was adequate time to fully recover. I have actually too soon tapered and wasn't ready to give my 'best efforts' to finish the Comrades.

“Don't miss the bus, boy. You're missing a lot of things in the world, better not miss that bus.” 
― Robert Cormier, The Chocolate War

Anjali had heard the music in her friends place earlier that day and she liked the music very much.  She wanted to hear it again when she returned home which was simply amazing. This was a really the turning point for me and I made up my mind to experience the Comrades this year irrespective of the outcome. I wanted to go there and be there at the start line on the 29th.  I decided to listen to my body on the race day.

South Africa - 3rd year

Sam was there to provide me a warm welcome at the Durban airport on the 26th evening along with Pinto, a young runner from Mumbai. We visited the expo on the 27th morning and took a some good rest on the 27th as well on the 28th. On 29th morning at 3.00 am, Sebastian (Sam's son) took us to Pietermaritzburg and we reached the start line by around 4:30 am.

The road leading to the City Hall were already littered with runners anxiously marching towards the start line. The electrifying ambiance and the abundant energy levels kept all the runners warm despite the temperature was around 11 degrees cold. I kept thinking about my injuries and how I would perform during the run.

Race about to start - new trouble!

A stupid thing happened just before I entered my D pen. I was jolted and thrown forward when I missed a drain hole on the road intersecting with the foot path and fell down and twisted my ankle. I started suddenly sweating even at that cold weather. I came all the way to Pietermaritzburg to experience the race and I was prepared to deal with the injuries that I came with.  But, I was totally not prepared to start the race with a twisted ankle. I picked myself up, limped forward, mixed along with the other runners, picked a spot on the road and sat down quietly while gently massaging my pain spot. When I removed my shoes, I was able to feel a swelling right below my ankle joint. I was very angry and upset with myself. All the other pains disappeared and I knew it was going to be a battle between me vs the newly twisted ankle+the big 5 hills+the terrible slopes and the banking in the highway during the second half+Piriformis+ITB.  Who said running a Comrades marathon is easy?  The fun was about to unfold.

..and the race begins...

The last 30 minutes before the start was filled with the usual sensational routines starting with the South African national anthem, Shosholoza, Charriots of fire and the Cockarols before the gun was fired.

The race began with a great fanfare as usual and I kept moving forward along with the rest of the runners. My focus was on every single footstep to land in a way to avoid the shooting pain at my ankle. After crossing Drummond is when I realized that I forgot about my ITB, Piriformis.  My right ankle was actually holding very well. I decided to finish the race and I was also happy to meet Sam on the way at multiple places and we kept cheering at each other.  It was really an amazing energy shot to meet Clinton and his family anxiously waiting to meet Sam on the way.

Throughout the run I was texting my family and also made some calls to tell my family how I was doing.

I had 27 mins to finish my final 3 kms.  I started seeing the finish line confidently.

..the finish

I finally entered the roaring Sahara Kingsmeed Stadium.  The stadium was at the noisiest sound levels since the spectators were shouting and cheering the runners to finish the race in the final few minutes.   I too finished and like every other time I wished my wife and kids were there at the finish lines since they deserve a big hug from me for being the successful forces behind my achievements.

I felt like sitting in the top of the world to experience the Comrades finish and also to walk away with a back to back finisher medal.

I also stood there at the finish line to witness the 11:59:59 drama.  I was happy for Sam for completing his 12th Comrades.

I was so fortunate and happy to find many of friends and family members were tracking me, wishing and cheering all the runners throughout the day. It takes double the endurance effort of running a Comrades than to be there for others.

Comrades brings the best experience for the runners and also to the people who care for them.  This race is so special due to the course, the people of South Africa, the endurance challenges, the cut offs, the emotional start, during the run and the closure.

It was heartbreaking and unacceptable to find runners collapsing at various sections of the race, even just few meters before the race due to accidental falls, cramps and exhaustion.  I was thankful to the God for being so fortunate for not getting into those terrible ones and run into the finish line successfully and free from any damaging injuries.

The outcome of the race might have separated the runners as some went on to created history, few walked away with happiness and some walked away with disappointment.  True to its legacy (like it is said here) "Comrades race unites runners together since they forget about color, status, background and age, literally carrying each other to the finish line"

Learnings - of course & Heroic welcome!

The last one month was like traveling in an emotional roller coaster. There were moments when I felt better and there were certain other moments I felt like a stupid.  There was plenty of learning from this journey right from planning, training, dealing with injuries and excitements.

When I landed in the Bangalore airport I had a surprise and a heroic welcome from my wife and great friends including Mrs. Rama, Mrs. Krishna and Mr. Ravi.  They were so crazy to be waiting to receive me me at 2.00 am in the morning.   After reaching home another friend Sriram too joined us for a small celebration.

After 14 hrs of flying, 13 hrs lay over in Doha after landing in Bangalore at 2 am, I had to rush to my home and get back to the airport again at 5.00 am for a 10 days business trip to Pune.  My Comrades journey was literally very long this year.  Who said test of endurance is only running Ultra marathons :) huh! ?

After all it was not a bad decision to go to South Africa this year despite my injury vows.  Now I confidently know how to deal with some more troubles anyways :).

“Unnecessary fear of a bad decision is a major stumbling block to good decisions.”
- Jim Camp

"Izokuthoba" - certainly it did!!!

Few other exciting moments

with pinto, young runner from Mumbai 


@the Durban Airport

 This man is very special - he has the right to signal the 12 hr cut off (with the gun in his hand) 


my daughters art work at my door front

with Nilson Paulo De Lima, 4 times Comrades finisher, Boston+Big Sur finisher this year and the Olympic torch bearer from Brazil (met him in the flight)

with Ash Nath @ Doha Airport

happy Sam with his 12th Comrades finish - he has his heart in India too

my Comrades running gear 

About me,

I'm an ACE certified personal trainer, an Ultra Marathon runner, and a running coach.  A writer here and there and always enjoys the basic act of sharing and teaching others.  I left my corporate job after 24 years of working and have founded KaysFIT Academy, with a mission to promote overall wellness, provide best possible fitness coaching & mentoring, and fitness education.  

Thursday, February 4, 2016

The Wipro Chennai Marathon: 5-hr pacing experience & post race report

31-Jan-2016 was a memorable day for me for two reasons.  First, this was my 10th officially timed Full Marathon  and second, this was my second consecutive year of pacing The Wipro Chennai Marathon.  

I was skeptical about the fact that 2 weeks before I ran my fastest marathon @ the SCMM 2016 and doing another marathon within 2 weeks.  Well, like any other marathons, I was just not very sure about what would happen on the race day, but I was very positive bout my fitness levels and also due to the last two weeks of good rest and recovery.

This event was very special also for the Chennai City which was reeling back to normalcy after the disastrous floods in December 2015 which nearly submerged the entire city.  The city has quietly recovered from the calamity and the Chennaites used this "perfect community event" to show their solidarity.  All the runners signed up for this 'mega South Indian run' looked forward to put their multiple weeks of training into action.

At the start

My friends Balaji and his wife Gayatri were kind enough to pick me from my hotel in T-Nagar and we reached the start line at around 3.30 AM.  It was great to see the lineup of all the runners and pacers alike.  There were thumping loud music, excitement and anxiety in the air which was mostly humid with a weak early morning breeze.  There were also many family members who were reluctantly waving their hands to send off their moms, dads, grand moms and grand dads and children for the 42.2 kms long trip (read it as a long distance war) :) - There were also plenty of curious half marathon runners who were patiently waiting for the Full Marathon to start first to get to their start line for their run at 4.30 am.  I bet some of them were making vows to return back to the TWCM 2016 as a Full Marathon runner.

I was very happy to be part of a pacing group which also had promising Sub-4 full marathoner Balaji Tulasiraman and the famous Indian Ultra runner Ashok Daniel at the start line.  We decided to pace the marathon to our own plans with the a simple goal in mind to cheer, support and motivate maximum runners on the road; help the runners tagging with our bus to finish full marathon in sub 5 hrs.  My target was to complete the race in sub 4 hrs 58 mins.

All the pacers were distinctly dressed in their bright orange T-shirt and were given a large helium balloon with the bus timing written on it.  The pacers helped each other and after a little "design of experiments" to master how to tie and fasten the balloons to the shirt, we waited for the final countdown to begin.  I felt it was a cool idea to have 3 more balloons to get an 'additional lift' during the run - not sure if this is legally allowed :).

During the run 

After a slow start, my bus set off with a bunch of runners into a cruise mode.  Few runners joined after 10k, some in between and after half way mark and many others in the final few kilometers.  I happily engaged with the runners on the way, struck conversation with them, shared my running experiences, curiously asked questions about why they run, and enquired plans for the day etc., - a lot of energy, motivation and cheers were in the air as we were sweating and running.  The runners in my bus kept patting their back for crossing every single kilometer.  All of us decided to ignore the humidity and screw the sun as we were running.  On the way we encouraged other runners and also thanked the volunteers and many Chennai Police cops who were posted on duty along the route.  All of them who joined me early on promised to hold their running form till they reach the finish line.

The first half of the race was a continuous run except for the fuel breaks.  The fuel stops were limited and with a single minded focus the bus kept moving ahead merrily.   At the half way mark we were almost a 1 minute ahead of my pacing plan.

The second half the race plan had many Cheat and Treat breaks to walk, stretch, relax, recover and to continue running.   I was happy for not clashing with the 10k runners and getting into a traffic jam kind of situation after their start from the Napier bridge at 7 AM.  As we kept moving, somewhere closer to the 34 kms we had to plough through a large number of 21k & 10k runners and walkers alike.  It was getting extremely challenging to run as a group.   It was also becoming increasingly difficult to spot the Full Marathon runners since the entire city on that day, on that road, was painted in Blue with all the runners wearing the blue T's.   I also nudged several young runners to keep me as a marker and stay ahead of the bus all the time.

There was happiness and satisfaction after spotting the "500 meters more to go" and the 5 hr runners started sprinting towards the finish line.  I had few more minutes left as per my plan to the finish and waited in front of the Kasturba MRTS to gather more runners and giving them the final push till the finish line.

I was thanking the God to keep my throat in its best condition during the run to shout and cheer all through the marathon distance.  Thanks to the large strip of Strepsils and the concoction of hot water, lemon, honey and apple vinegar which I kept sipping during the last one week, I didn't have to deal with a muted voice on that day.

I must mention this.  It was amazing to run with some of the specially challenged participants who were riding their hand driven tricycles.  I remember cheering and running along with one Venkat from Theni - who was spinning his tricycle and was getting on and off with our bus till the 35 kms.  I salute his determination.

About my pacing plan & the result

My pacing plan had considerations for several factors,
  • learning from the last year's pacing experience and my own observations from other pacers
  • target finish time set at 4 hrs 58 minutes with 10 fuel breaks ~30 secs at every station.
  • easy 2 kms run at the start of the race and settle down at the first half marathon pace
  • the weather - humidity predicted was ~90% &  temperature to be between 22-24 degrees till about 9 AM
  • slower second half 
    • included walking and running breaks in between (which I call them as Cheat and Treat breaks :))
    • crowd - half marathon and 10k runners
  • to keep the promises that I made to the Chennai runners and to myself to take care of them very well during the run, give the best racing experience and help achieve the goals of maximum possible runners and finally to follow the best advises that I have ever learnt regarding pacing  (read Chennai Marathon - 5 hr bus pacing bus)
Result of my 5 hr pacing bus

Actual race
10k1:07:331:6:500:0:43 faster
First Half2:22:272:22:020:0:25 faster
Second Half2:35:342:33:350:1:59 faster
Finish time4:58:014:55:370:2:24 faster

Receiving the finisher medal - congratulating and having a short chat with Saryu Jindal

Proud moment - picture with Balaji Tulasiraman, a good friend and fellow 5 hr pacer,

somewhere near Marina - Thanks to Weekend Studio for this memorable picture

Having a 'Cheat & Treat time - see how cheerful all the runners were after the 36 kms.

Relax - and arms up in the air, and see the pain disappearing instantly

Learning from this experience

Being associated with the project management community I always enjoy mining for the wisdom through a little retrospection.  For me, this was another project well executed - it had a goal, a detailed plan for execution, issues to tackle, risks to overcome, factors to accommodate for the unknowns, motivated team (pacers and runners included) and the responsibility to steer the group successfully and cheerfully till the finish line.  This little pacing project was certainly a good learning experience for me for the second year too.

I decided to write my experience and learning through this blog and share with other pacers or other runners who would get an opportunity to pace a bus in the future.   I also would like to thank Balaji Tulasiraman and Ashok Daniel for covering and keeping the 5 hr runners in between us at the same time offering their best support to the runners.  I owe them a big thanks.

I only wish I could carry even more runners till the finish line and bring them a memorable experience every time I step in as a pacer.

Feedback received from few 5 hr runners

There is nothing better than receiving some pats at the end for doing a good job and it is best when acknowledged by the people who benefited by the efforts.  I was extremely delighted to find some of the runners posting their experiences and mentioning about how the 5 hr pacers were part of their race day success.  
Thank you guys!!!

Feedback to the organizers

It is an herculean task to plan a marathon race right in the middle of a busy city like Chennai.  I would like to congratulate the Chennai Runners and the TWCM organizers for putting together a fabulous show.  They can count me in to come back and pace the 5 hr bus for the TWCM 2016 event.

There were many great things that I had witnessed and have summed up few of them,

  • it was amazing to see a city which was entirely under water a month before, bouncing back and demonstrating the togetherness in participating in one of the largest South Indian marathon events and the #spiritofchennairun was fully witnessed.
  • special care for the budding elite runners and for the specially challenged participants
  • cheerful and responsible volunteers - who were also quick to cleanup up the trash thrown by runners 
  • electrolyte and refreshments all along the course - the spacing of fuel stations was perfect
  • free race day photographs - taken by professional photographers (in a country where most popular marathon events are ripping away the runners charging money for downloading the pictures)
  • large pacing group - 4 pacers for every bus was a fantastic idea.  bright T-shirts for the pacers & large Helium balloons  I really didn't have to break my head to locate any pacer in the pile of pictures posted in FB - I'm very sure even the runners looking for the pacers as a reference had the same feeling.  The runners spotted the pacers from a distance and could hop in during the run.
  • well organized expo, goody bag and good quality runners T's to runners
to improve
  • Shhhhhhhh!!!! :) I've kept this list only for the organizers.  
a proud and happy Chennai Runner

Special thanks to my son Aditya Kannan for supporting me in editing the contents ;)

About me,

I'm an ACE certified personal trainer, an Ultra Marathon runner, and a running coach.  A writer here and there and always enjoys the basic act of sharing and teaching others.  I left my corporate job after 24 years of working and have founded KaysFIT Academy, with a mission to promote overall wellness, provide best possible fitness coaching & mentoring, and fitness education.  

Monday, January 18, 2016

and finally a Sub 4 marathon

I'm happy to share my race report for the recently concluded Standard Charted Mumbai Marathon 2016.

How did I get here?

Yr. 2011, I started running just for the heck of completing a marathon in Sub 4 hrs - as time progressed I was dragged into the big Ultra Marathon black hole.

2016 was a lucky year to start with an awesome run.

I ran the SCMM for the first time in 2014 and finished the race in 4:19 mins.  It was my PB at that time and I distinctly remember jubilation accompanied by severe pain in my quad and calf muscles at the finish line.  I gave the 2014 run a miss since I had single minded focus on running my Comrades 2015 up run and didn't want to run too many marathons.

When I ran the Bengaluru Marathon in October 2016 I tried running faster than my usual marathon pace and at the ended up discovering few things about the running dynamics.  Even though I was really strong till around 35 kms I had to slow down to finish the race with a lot of walking / running combination but eventually got closer to the sub 4 hr.

Sub 4 was still a dream for two reasons - firstly, it was the reason (something unimaginable few years back) for me to start running and secondly, to get the advantage of moving to the D batch in the Comrades marathon.  Thanks to my brother for sharing the idea of running the SCMM this year - when I had almost given up that the registrations were over by end of October.  The outstation registrations were open and within the next 30 mins I secured a slot, booked the flight tickets also knew where I was going to stay in Mumbai.  It was a perfect opportunity not to miss.

The Mumbai trip

I landed in Mumbai at 6.00 pm and hopped into a kaalipeeli to go to Colaba.  After negotiating through the western express the car quickly hit the sea link.   The ride was a perfect road recce and reminded me of the year 2014 when I ran my first SCMM

Carb loading + pasta party & the Colaba mosquitoes :)

At 8 pm, a bunch of runners got together at the NOFRA campus market and had ordered everything that we could find there that would build up the pre-marathon-night-carbs.  The White Pasta served had every single ingredient that would aid a Marathon runner.  Fresh vegetables including broccoli, tomato & carrot, white cream, simple and flavored garnishing; everything served hot - it was extremely delectable.

Unfortunately, it was one of the longest days and a toughest night with barely 30 mins of good sleep.  Thanks to mosquitoes and the roaring of a snoring room mate (another runner I shared the room with).  In the morning I got up with a feeling that my day was already screwed up.

Start line

I got up at 3.15 am and quickly grabbed my pre-marathon special fuel.  My wife had packed a brown bread sandwich soaked on pineapple jam + freshly ground peanut butter carefully packed in my son's blue sandwich box.  I had some electrolyte and took another bottle of water to stay with me till the start line.  After a fresh cold water shower and sliding in to my running gear, at 4.00 am all the runners assembled to board the Navy bus to drop us at the CST.  After reaching CST, with a 15 mins warm-up I slowly marched towards the start line.

Its a wonderful feeling to go through at the corral while walking closer to the start line (this time a "A" which got me closest to start line mat).  Brushing shoulder to shoulder with all the other anxious runners - I was waiting at the start line thinking about my plan for the race.  I was feeling confident about my training and the preparations that ran up to this marathon.  The only nagging thing was about my sleep and lack of rest the day before.  I decided to ignore them and give my best attempt this time and also enjoy running through the Mumbai roads.  Few 100 thousand volts ran through my nervous system at the moment I thought a sub 4 and to see the finish line with a 3:58 and something.  I thought nothing less than that would be acceptable to me.

The race & results

After a roaring start at 4.40 am, I quickly settled to my target pace and picked my rhythm.

I reached the half way mark in 1:55

I finished the marathon in 3:53:41 making it my fastest full Marathon with a PB by 14 mins from my last Full Marathon in October 2015. Mumbai has suddenly became my favorite course now.

Finish Rank: 288 / 3657 Finishers
Category Rank: 53 / 720 Finishers
Gender Rank: 273 / 3366 Finishers

First half time 1:56:48 & second half 1:56:53 making this race a very good even split.

0-10 kms 0:55:05
11-20 kms 0:55:05
21-30 kms 0:54:35
31-40 kms 0:55:33
Final 2.5 kms 0:13:25

My road to sub 4 since 2012 (the year when I ran my first full marathon)

Yr.     Full Marathon finish time
2012      4:52:26
2013      4:28:41
2014      4:24:22
2014      4:19:00
2014      4:15:41
2015      4:07:35
2016      3:53:41

Thanks to my lovely wife and our children for their affection, love, care and a huge motivation behind my running. Of course, how can I forget all my running buddies who were there to cheer me, motivate me and pat me whenever I did something cool.  With a sub 4 hr finish, I'll be advancing to the 'D' batch in the Comrades Marathon

...apart from being my personal best I also have a double delight to advance to the 'D' seeding in the Comrades 2016

Race timing chart from

and the beautiful finisher Medal to adore the Wall of Honor inside my home

now I advance to the D pen - this will certainly help me to save additional 2-3 minutes at the 2016 Comrades Down Run Start @ Pietermaritzburg, South Africa

This was my notes from Runkeeper for my first ever recorded 10k run in 2011 - after 5 years since I started running I achieved my PB - in between I wandered too much into the Ultra Marathon space :). It was great to revisit my goals and also achieving it.

@the finish line - thanks to Gopinath for this picture - behind me is the CST station

About me,

I'm an ACE certified personal trainer, an Ultra Marathon runner, and a running coach.  A writer here and there and always enjoys the basic act of sharing and teaching others.  I left my corporate job after 24 years of working and have founded KaysFIT Academy, with a mission to promote overall wellness, provide best possible fitness coaching & mentoring, and fitness education.  

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