My First Full Marathon – An experience to build on and improve upon
Date: 19 Jan 2025
Start time: 5:00 AM
Distance: Marathon : 42.2 km
Start point: CSMT, Mumbai, India
Net Elevation: 100+m ascent
Goals:
Goal: 4:53 hrs to 5 hrs
Achieved : 5h : 35m : 53s
Key Stats
Rank: 6594 of 9515
Average Pace: 7:58 mins/km
Gender Rank: 6060 of 8553
Age Category Rank: 708 of 1040
INTRODUCTION
We would have to go back to 2014, the year when I began a journey one would call running. I have always been a keen sports follower from my school days. Had learnt tennis as early as 14 years and played regularly during school and college. Even had represented school and college in a few tournaments. But as I moved ahead in my educational and professional career, somehow my sporting connection was limited to watching sports only. It was only in 2014 that I finally decided that I would have to take up something more from improving my fitness.
The early days of running were doing regular runs in run and walk cycles. Typically would do 4-5 mins of walk, 1 minute of run. I used to do 4-5 km a day and did this 5 days on an average per week. I began to enjoy the learning process and though used to make my own run schedules, I ensured I was consistent and did not miss a single day of activity. Initial days were pretty good but as I progressed I ensured more harder runs by constantly reducing the walk time. It was around the 6 months mark that I finally did run continuously for a 8-10 km distance. Eversince, have trained in that way so as to ensure continuous runs (no run and walk), though the run-walk approach is said to be very effective subject to the walk time being less than 45 seconds.
I have been doing a rough average of 1800-1900 km per year since 2014. By the end of 2024, my mileage was over 20000 km. The initial days were mostly runs for 5-6 days a week. However I did realise the importance of strength training and incorporated it into my training schedule from 2018 onwards. I have ensured at least 2 days designated for this. Being a solo runner since the start, I managed to work on all these aspects on my own with very little guidance. In hindsight, I feel could have joined a group or taken shelter under a mentor.
However somewhere in mid 2024, I had a serious thought on why not change my mindset and go and do a full marathon. It used to occur to me earlier too, but never was able to make up my mind and felt the half marathon is my happy space and was satisfied to be in the comfort zone. Finally in Sept 2024, I decided to give it my best shot at a full marathon in Jan 2025 at Tata Mumbai Marathon. Am so thankful now to our coach and the entire HIT FIT Tribe, with whose support have been able to complete my first full marathon a few weeks ago.
Training for 14 weeks
I started training from October 12th 2024. There was a clear plan given by our coach, Hitendra Choudhary, and it was centered around endurance and strength building. Endurace by way of doing regular long runs which is the key in preparation for full marathon. Strength is an integral part in running and the training had 2 days of focused exercises and routines which were essential component to build the right muscles so as to support the long distances.
Typically long runs were on Sunday and distances range from 18 km to 35 km which would be alternated. For ex. If we have a 18 km on 13th Oct, we would do a 25 km on 20th Oct and then a reduced one of around 18 km on 27th Oct. In between there were also events I took part in which would be on a Sunday. I did CME Marathon on 17th November 2024. Here the weekly schedule was for 30 km for the members doing Full marathon in TMM 2025. I had registered for 21 km at CME, so in addition before the race, I did 9 km in order to complete the schedule for the day. Also I did another event, on 15th Dec, which was the TATA STEEL KOLKATA 25k. It marked the start of my attempt of PROCAM SLAM (4 races in a calander year which are TMM 42k, TCS World 10k, Vedanta Delhi HALF 21k, TATA STEEL KOLKATA 25k). Did complete this successfully in 2:39 hrs.
There was 1 day, that is Saturday, scheduled for an easy run of 10 km. This we would do at very slow pace just to keep the body in motion and also to keep in mind the next day will be a hard effort being a long run day. Two other days of the were speed/tempo, interval and hill repeats alternatively. This built my focus on those short bursts of speed so essential in long runs. Another change from my days of solo training was the day of rest. This is the day very important to have recovery after the hard sessions over 6 days. When I look back, this has definitely helped. Most of us get very excited during training for a big event and start believing any gap in training will hinder the progress. On the contrary, which is one of the biggest learnings for me, is to have sufficient rest and recovery.
Another important aspect I learnt and implemented into my plan was fuelling during long runs. Over the 10 years of my running, did not try to have the gels during the long runs. This did help me a long way not just from the actual effect but also on training the mind for it. Every 35-40 minutes into a long run, we should have 1 sachet of the energy gel slowly over sips of water. Besides this have a regular sips of water and ensure 250-300 ml water over an hour to avoid dehydration.
The last 2 weeks before the taper week were crucial in the training which consisted of one long run and consciously some of us decided to do the longest one of the training cycle at Mumbai on the same route as the final TMM race day. The build up to this was as per plan starting from Monday. Everything in this week, I ensured to replicate which would be the routine in the week before RACE DAY. In fact I strictly did this for week from 29th Dec 2024 to 18th Jan 2025 (3 weeks). The run in Mumbai was of 36 km, which happened to my longest run till date. Though most of it went okay, there was a drop in pace after the 25th km as I found to get stiff in my upper legs. I still do believe the training over past few weeks helped me keep continuing and I ensured I complete the run.
The major observation about myself in training was that my performance seemed to be much better in colder conditions than the humid atmosphere which exists in Mumbai. I will have to work on this aspect going ahead for sure. Even in the past, in 2023, when I did a half marathon in LADAKH, I did not have any discomfort which were there in Mumbai. Also there is a need to work on my strength in subsequent days and months to come.
Looking back at the entire training cycle, there was definite improvement in my endurance and resilience considering that this is my first attempt for an FM. I did manage to focus on that barrier of doing those long distances by breaking the same into small portions and achieving it. Setting the mind to doing 35 km for example as 7 parts of 5 km each. This was always the problem when I think about 42 km as a whole, which could be for many of us too. This training really made me step outside the comfort zone and get into the execution mode of how to achieve the longest distance run by me over more than 10 years of running! The entire credit goes to Hitendra Choudhary (HIT FIT Tribe) and special mention to Vishwas Suryawanshi as well for the tips and strategies + special focus on strength workouts.
2 DAYS TO GO…. FOR RACE DAY, TMM 2025
I had planned to be in Mumbai on 17th Jan 2025 in order to give me 2 nights of proper rest. In fact the taper week began on 13th Jan 2025 itself and I did very easy runs and stretches + strength at low intensity. Our coach deviced a very effective taper week which I feel helped immensely. The tips and strategies were to the point and very simple to follow.
I had a good night sleep on 17th Jan and ensured a relatively late wake up on 18th Jan to get good sleep. Did a very easy 2-3 km walk around the place of stay. Also I deliberately avoided going to the expo and thanks to our team, who helped me get my bib from the expo without me going there. This being my first full marathon, I wanted to ensure being fully fresh for race day. The entire of 18th Jan, went for a few temple visits in Mumbai in the first half till lunch time after which took rest. Managed to get in some more sleep during the day. Also we had an early dinner which I kept it simple with small portion of dal khichidi. Did have 2-3 bananas during the day which I was ensuring the entire taper week as well.
There is another important aspect which is Hydration. I ensured 3 litres of water at least since 13th Jan 2025 itself. 2 days prior to race day, added electrolytes of 1 litre each day as well. Being humid conditions, hydration becomes even more important.
19th Jan 2025 : Race Day – Start
I had butterflies in my stomach since 17th Jan itself leading up to the race day. However I trusted the training that I followed and felt confident to do well. The strategy had been revolving in my mind to ensure an easy start and not to go too fast. I did wake up around 3 am on 19th Jan, quickly had the pre race fuelling like a banana. Did some stretches and limbering up before I was ready to leave for the start point.
Met our team at the start point and we ensured a warm up which was very important. It helps us a long way in getting ready for the race. It was indeed so different from my earlier days on race day, when I used to be all alone at the start point. I must admit being part of a group is highly beneficial on many counts.
The atmosphere at the start point was absolutely wonderful. So many runners from all across the country and may be even from overseas. From Colaba, I managed to get a lift from a fellow runner, who had a cab to drop him to the start point. He had come all the way from California to run TMM 2025. Very grateful to him as it helped me reach start point without any stress of waiting for transport and fear of getting late etc.
It was about 20 minutes to start time as we moved towards the start point. I was in wave B which would be flagged off at 5:07 am.
START OF THE Race
As I began to run, had my pacing strategy clear in my mind, to do around 67-68 minutes for the first 10 km. I ensured for most of the splits to be in range of the pace. While the first 10 km was around 70 minutes, the 2nd section of the overall 42 km was to be planned around 65 minutes or so. This section would have the down slope at Peddar Road and later the slight upward elevation at the Worli Sealink. I executed it well, though in hindsight, I felt I was too cautious at the sealink. This is where the experience of a full marathon becomes important. I was circumspect throughout on the pacing strategy. There was a fear of going too fast at beginning which I had to control, but then the control was a bit overdone.
The third section (21-31 km) is where things did not go as planned. I had to maintain the same splits but suddenly after the 26th km just lost out on continuing to run owing to stiffness. This was quite similar to the practice run I did in Mumbai on 5th Jan 2025. But here I just went into the walk – run strategy too early and did not attempt to increase the pace. Things became even more difficult as the peddar road upward elevation came up too. Despite the experience in recent past of running the same route, somehow it did not seem to help. Fortunately when I reached the turn at Chowpaty, the crowd and the encouragement they were giving all of us somehow seemed to push me. Besides also the thought that I wanted to finish strong and forget about what happened in the prevous 1 hour. I decided to give it my all and just began to speed up and push myself. The last 3 km were great and managed to clock the fastest splits of the whole race in those. Eventually I crossed the finish like with a timing of 5:35 hrs. Though the target was just under 5 hrs I would end up being happy to have completed the race and also the highlight being of finishing strong.
Hydration and Fueling
Managed the fuelling well. Every 40 minutes had the Unived Gel and ensured this was taken in as planned. In addition did have a few chocolates beyond the 35th km. Also the electrolytes and water at regular intervals were consumed. Did not alter anything from what I practiced in training so that there are no last minute surprises to the body. Being a very humid day, I feel the hydration was crucial and I did not falter due to that. Even the energy levels were okay which is evident in my strong finish.
SUMMARY OF MY FIRST FULL MARATHON
My first full marathon was a huge challenge for me, mostly because I had to step out of my comfort zone. It was an exhilarating experience and a first time one which always is very important from the learning and improvement point of view. The importance of finishing a full marathon for the first time is immense, but to learn from the experience and implement a better strategy for the future full marathons becomes the crucial point for working going ahead. It was a fantastic experience for me looking at the overall process right from training and preparation to the final RACE DAY. I would surely give credit to Hitendra and Vishwas who guided me through the entire process of successfully completing my first FM. Definitely will be training with HIT FIT Tribe for all my future endeavours.
Support on RACE DAY and overall experience
Overall support was very good. But the support stations were not having water on regular intervals. They provided electrolyte but water was spread bit too much across. There should be water stations in shorter intervals while electrolytes can be spread wider.
Also the post race package of refreshments would need a relook. The items in that are not really the foods we would normally have after long runs. They have to be more nutritious.
Logistics and support was great. Considering the ever increasing number of registrations, organisers have taken care to cover most aspects and ensure an amazing experience to all participants.