Neeraj Tyagi

NMDC HYD Marathon 2023

03:49:56

Marathon (42.195 km) is more of mind game over physical strength.

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Terms used in this session might be unfamiliar but understanding approach and strategy can be useful, possibly same can be applied anywhere in day to day activities and work. 2
Its toughest city marathon in India and Second most popular

DISTANCE: 42.2 km ASCENT: 442 m DESCENT: 361 m

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HILLS: ⬆︎ 43.5% | ⬇︎ 35.2% | ➡︎ 21.3%
 BIG IMAGE

Starts from people plaza, Husain saga loop, Khairtabad flyover, Panjagutta flyover, KBR park, 4
Durgam Cherevu bridge, Ikea circle, Nissan Showroom, Gachibowli flyover, Hyderabad Central
University, Finishes at Gachibowli Stadium.
 Well planned strategy with deliberate focus on
execution is key to achieve this result.

60% 10% 5%
Training Nutrition Supportive Environment

10% 10% 5%
Data Knowledge Self Analysis Race day strategy

Implementing strategy to outcome 5

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 Training prepares your body against the
repetitive weak tissue damage and build
strength
• Improves cardiovascular system to reduce fatigue
• Strengthen your body for prolonged period
• Improved protein absorption and water intake
• Reduce fat to bring your overall weight to lesser %
• Improved Anerobic and Aerobic capacity
• Improve lactate threshold and VO2MAX
• Bring heart rate lower for same intensity and duration

Glimpse from forest run 7

80 : 20 strategy (Aerobic : Anerobic)

Practice for long time and gradually increased intensity

• Included Slow, Normal, Fast and Sprint in workout

• Strength training, cardio and yoga
• Different terrain, place, weather and elevation
• Varity of gears (shoes, apparel, hydration, tracking
devices)
• Running partners and group training
• Sunday dedicated for long run
• Slowly increased distance to double the marathon pace
• Gradually increased pace as it became comfortable

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Non-Controllable Controllable
• Raining • Late night office call
• Wet / Slippery roads • Family time over weekend
• Un-even / Slant roads • Waking up early in the morning
• Too Hot, Cold & Windy • Limited time due to school drop for child
• Bad road
• Last night munchies / biryani
• Crazy Traffic
• Travel
• Dust and Construction in vicinity
• Running company
• No street lights early morning
• Feeling lazy
• Street dogs
• Unwell / Sick

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 Day Activity

Monday Yoga / Rest for stretching or recovering from Sunday Long Run

Tuesday 45 min to 1:15 min base pace run

Wednesday Cross training / Strength training / Weight training

Thursday 45 min to 1:15 min base pace run

Warmup +
Sprint 6/8x(+3 min to base pace for 10 to 15 sec + rest)
Training schedule is / Threshold 3/5x(+2 to base pace for 15 to 20 min + recovery)
Friday
mix of different workout / Tempo 1x(+2 to base pace for 30 to 45 min)
considering well / Endurance 4/8x(+2.5 min to base for 30 to 60 sec + recovery)
balanced and recovery + Cool down
from previous workout. Saturday Yoga + Recovery run (-1)

Sunday Long run between 1:30 to 2:30 hrs. at base pace

Base pace is considered as fastest 10k pace + 2 min. For example if you completed 10k at pace 4:30 min/km then your base pace is 6:30 min/km.
In general its also called slightly higher pace then your lactate threshold pace.

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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Some of the health parameters changes over time

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 Protein 1.5-2.0x grams of your body weight in KG

Carbs Reduce simple carbs, but focus of complex carbs

Reduce saturated fat, Increase unsaturated fat
Saturated: Red meat, Poultry, butter, cheese, dairy
Fat
Unsaturated: Olive, soya, sunflower oil, nuts, avocado, Salmon,
Omega 3
Multivitamin Nutra identical slow absorption multivitamin

Omega 3 Mono saturated fatty acid, Poly saturated fatty acids, EPA + DHA

Vitamin C Improved immunity

Nutrition plays a vital Vitamin D Improve bone strength

role in repairing your 9/20 human body can’t produce,
body against weaker Essential (9): histidine, isoleucine, leucine, lysine, methionine,
muscle tissue phenylalanine, threonine, tryptophan, and valine (human body
breakdown and build Amino Acids can’t make these)
new tissue with more Non-essential (11): alanine, arginine, asparagine, aspartic acid,
cysteine, glutamine, glutamic acid, glycine, proline, serine, and
strength. tyrosine
ATP Regeneration, Increased muscle mass, recovery, hydration,
Creatine monohydrate
performance, improve protein absorption

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Without proper nutrition deteriorate your body instead of improvement

Build training environment

Train people around you & learn

Understand weather effects
Learn from each others experience
Practice at different terrain
Running as social life
After run join for breakfast / coffee
Expand social circle and do further outing

Positivity and knowledge sharing 25

Feet landing analysis 26
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Vertical movement vs Horizontal movement ask running efficiency Divide vertical oscillation by stride length is ratio
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 SAG Support

Energy Gel 33

Water
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Vest Short Shoe
Sock

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Watch Chest Heart rate monitor Headphone No Phone

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How pace should be changed over time
to stay in range

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ADD A FOOTER 38
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