Powerplays and Pacing

Last Sunday, on 19th January, the stillness of 1:15 am in Mumbai felt like the calm before a storm. The city rested while I was wide awake, stepping into my day with a quiet prayer. I imagined this was similar to what the Indian cricket team would’ve done before the epic T20 World Cup 2024 final against South Africa. Getting pre-race hydration and nutrition routines spot on was my powerplay—essential preparations for the marathon innings ahead.

(all images are from Google and for illustration purposes only.)

At 2:55 a.m., I joined fellow Marathon Brigade runner Samir on the Churchgate-bound special train #1. Our discussion revolved around ignoring the lingering cough and cold and focusing on the run. Such conversations with Sam are always insightful. Soon, many half- and full-marathoners boarded the train while it moved steadily. Clackety-clack...clackety-clack... 

At the Churchgate station, two superstars from Tata STRIVE, Gaurav and Chinmaya (his race prop is unique: a vuvuzela), joined us. With the crowd, we headed towards the holding area of Azad Maidan. I handed my luggage to Chinmaya at the entrance. After light warm-ups and taking selfies with Chirag (a fantastic runner from my hometown), Bhushan, and Vishal (other fellow Marathon Brigade runners), we beelined towards our designated corrals.

As the clock ticked closer to 5:00 am, I was surrounded by the electrified energy of so many runners. As I decided, I gulped down my first gel. Here, I met Priya, a fellow running enthusiast-cum-coach from the UK who, like me, uses the Jeff Galloway run-walk-run strategy. She belongs to an exclusive 100+ marathon club. We assembled around 5 hrs 45 min pacing bus where the leader, Rizwan Riaz, explained his strategy (30-sec run followed by 30-sec walk). Around 5:20 am, we crossed the starting line right outside the iconic Chhatrapati Shivaji Maharaj Terminus, soaking in the historic vibe of the city. (I’ve used the route details inspired by an article from GEEKS ON FEET. Give their website a go for a wealth of running-related artefacts.)

I started my sports watch and Gymboss interval counter with a high adrenaline rush. Being drenched in the first 2 km made me sense that it was time to use all the experience from practice runs and previous marathons.   

 The temperature was already in the mid-twenties, which is concerning. Yes! But then, in the World Cup, didn't we lose Rohit, Rishabh and Surya cheaply?

Running alongside and chatting with Priya helped calm the initial jitters. Our camaraderie probably mirrored the partnership between Axar Patel and Virat Kohli, a stabilising force amid mounting pressure. 

Kilometres 1 to 5: Warming Up

This opening stretch was always about finding the rhythm. We ran through iconic landmarks like the Flora Fountain, Hutatma Chowk Memorial, Oval Maidan, Church Gate station, Brabourne Stadium, and the Air India building. Soon, we took a loop at Nariman Point and came out at the tip of the Marine Drive, near NCPA. I was enjoying the vastness of the sea on the left while repeatedly checking the rhythm and breathing as the race had yet to begin, much like the cautious yet purposeful approach by India’s batters after the quick wickets. I began slowly warming up my muscles and setting the tone. Each step resonated purposefully, preparing my body for the long road ahead. I suddenly heard someone hail "Jeffers?" probably after hearing periodic beeps from Priya's Gymboss watch. We nodded at them and exchanged smiles and fist bumps. Meanwhile, our pacing bus was getting full. 

Kilometres 5 to 10: Steady the ship

With this initial phase behind me, it was time to pick up the pre-determined pace. Staying with the pacer’s bus, I felt a sense of control on my run, akin to the Indian team finding their groove in the middle overs. My strides became steady and confident, much like Shivam Dube's fearless approach when he launched into the South African bowling attack. Each kilometre ticked by with a calculated move in this grand game. To counter high humidity and temperature, the mind kept looking for moments of distraction. Just then, a seemingly veteran runner cracked a joke," Kaun hai who Hyderabad waley runners? Bohot hill hill khilate ho na humko? Aao aaj tumko Mumbai ki humidity chakhata hoon.." And a loud laughter broke on the dark backdrop near Police Gymkhana. Mumbai spirit, eh!

Kilometres 10 to 20: Conserving Energy

We trotted along the Queen’s Necklace, looking for the missing nip in the air yet giving high-fives to the cheering crowd full of people of all ages and genders. I picked up a small bottle of Fast-n-Up electrolyte as our pacing bus took the first hydration stop. Soon, we left behind the Girgaon Chowpatty beach and the viewing deck and took the right towards Babulnath Temple. My watch showed 1 hour, while I took a quick bio-break and consumed my second gel before joining the troop at the base of the Peddar Road incline. Our pacer had this unique way of keeping folks busy, calm and motivated. He used to whistle the exact number of km as they passed. He also danced to the tune of every band on the way and directed everyone to where to spot the stationed photographers. What a way to marshal one’s troop!  

This was still the consolidation phase. I focused on maintaining a steady pace, conserving energy for the challenges ahead. It reminded me of the careful planning in the middle overs of the match, where the Indian batters manoeuvred the ball with finesse, biding their time before the final onslaught. Every water and energy gel sip was like those strategic timeouts, fuelling me for the next run segment. 

It was still dark as we descended the Peddar Road, passed through Mahalakshmi Mandir and Haji Ali. Leaving behind the racecourse, the Nehru Planetarium, we turned left towards Worli Dairy and reached Worli Sea Face, from where we were to enter the Sea Link. We crossed a wave of half-marathoners on the opposite side of the road.

At the 16th KM, I took my third gel and got ready to face a gradual elevation of the sea link. This stretch is always a dream run! The view of the tall cables and the sound of the sea waves keep you mesmerised. We met a lot of photographers here.

I constantly reminded myself to pace carefully on the bridge and stayed with the pacing pack to negate the headwind from the north. As they say, the pacing troop has a pull effect on you. I ensured my heart rate remained around 148-150 bpm. We saw the daybreak here. Priya continued to pace Abhijeet, a first-timer, while I broke away from our tiny little pack.

Kilometres 20 to 25: Conquered the Elevation

Conquering the sea link, we moved towards the Mahim Church after a loop with a couple of U-turns. I took my fourth gel, admiring Lilavati Hospital on the right. The clock showed 3 hours, so I was on my targeted finishing time. Elite runners whizzed past us at this point. They also must have felt the heat as an Indian athlete was pleading for water to pour on himself. One of our troop runners ran forward and handed his bottle to the volunteers on a support bike (salute!), who passed it to the athlete.

Until last year, I found it challenging to stay with the pacing troop from this point forward. It was like facing the ferocity of South Africa’s Kagiso Rabada and Marco Jansen's bowling. 

I sensed this was actually the infamous faltering point as many runners started separating from the pacing bus, but I pressed on. It was my Klaasen moment—gritty and unyielding—turning adversity into an opportunity to surge ahead. A thought shared by Nick Bester crossed my mind: the marathon starts in the second half, more so in the last 10k. So, with each forward step, I silenced my internal doubts and powered through this zone of concentration and focus.

I am grateful to the Mumbai crowd as they became my invisible wings. Their cheers, heartfelt encouragement, food/drink items, and applause were the fuel that kept me going. The Mumbai Police also ensured the entire route was safe and seamless for runners; their presence offered both security and inspiration (like an odd, quirky remark, “Thambayche naaai, bhagtey raho!”) The race volunteers on almost all stops tirelessly handed out water, sponges and energy drinks, applied the magic spray, with genuine smiles and care, reminding me of how such a collective effort shapes individual run. The meticulous planning by the race organisers ensured every runner’s experience was smooth and memorable. This entire support system makes racing in the Tata Mumbai Marathon a remarkable one; kudos!

Kilometres 25 to 30: The Fatigue Battle

By now, the sun was up; it was time to bring all my training, mind-muscle connection and mental focus to play. We passed through Shivaji Park, the famous route covered with a canopy of trees from both sides. At Siddhivinayak Temple, I offered a little prayer to enjoy the rest of the run. Ganpati bappa moriya!  With the fourth hour approaching, the fatigue started to creep in as I tried hard to stay with the pacer’s bus. My body began to protest the way India’s bowlers struggled to contain Klaasen’s onslaught in the final overs. I took my fifth gel near Century Bazar and the second bio break. I reminded myself to stay stubborn through this segment.

Kilometres 30 to 35: Regrouping and Pushing Forward

Around the 32 km mark, I lost sight of our pacing bus. I had two choices: catch up with the group by running faster with the wearing legs or stay composed for the final surge in the last stretch. I chose the latter one. There is always the temptation to walk for a bit when you are alone. If you do so, you tend to lose considerable time without realising it. So, I was ready to fight these internal demons and pass the test of resilience. Just then, Gaurav appeared out of nowhere—whose company instantly rejuvenated me. Remember how Rishabh and Hardik tactically trapped Klassen and took his wicket while all our chips were down?

Thus, Gaurav’s presence was a total game-changer, lifting my spirits and keeping me in the game. We shared stories, gossiped and laughed; each word spoken was a nudge forward. Trotting gingerly, we reached the Worli Sea face, crossing the Podar Hospital. We found buckets full of water and tumblers on one of the pitstops. Pouring water on the head, face, and hands brought fresh air in the scorching heat. We soon took a short loop at Worli Naka before reaching the Atria Mall. Together, we found a rhythm that carried us through this challenging terrain. Before heading towards Amar Juice Centre, we ate chikki (or tried to). The plan from the beginning was not to consume anything while ascending inclines. Mentally, I broke the remaining distance into small slices of 5 km, 1.2 km and 1 km.

Kilometres 35 to 40: The Weekly Run at Park

There comes a moment in almost every endurance race when we ask ourselves, “Why am I doing this?” It’s our mind’s way of checking in with our soul to determine whether continuing to push toward the finish line is worth our present suffering, not to mention the pain to come. But now, I was in no mood to listen to this crap. I shuffled on the Peddar Road. I saw Priya again (she was pacing a female runner now while walking on the incline in reverse, whoa!). On the descent, I took my sixth gel sip-by-sip from Kemp’s Corner to Babulnath, stacked two water bottles, and put on my AirPods. I strategically ran the entire race without music till 35 km. But now, I wanted to cancel out all noises and focus on the following 5 km as if it was just another easy park run I ran every week.

Now was a test of my patience; every inch of my body was misbehaving. It tried to trick me in ways I never thought, but I reminded myself, “Your body will do what your mind says.” I played it in my favour. I soon waved at Gaurav and Priya before surging forward, overtaking many, many, many fatigued runners. This was a turning point in my race—my Surya moment!

Kilometres 40 to 41.2: The Penultimate Stretch

As I crossed the Wankhede stadium, I played my favourite playlist. I was just over a km before I would start to smell the finish line. Demons were popping out every 10 seconds, but I didn’t allow them to enter my brain, no way.

Kilometres 41.2 to 42.2: Finishing Like a Champion

As I neared the finish line, the adrenaline kicked in. I broke into a strong, steady pace, much like Jasprit Bhumrah delivering pinpoint Yorkers in the death overs to reclaim control. The crowd’s cheers grew louder, and so did my determination. The smell of victory was in the air.

The final stretch was exhilarating. With the finishing line in sight, I surged ahead, drawing energy from within and the roaring crowd. I crossed the line not just as a finisher but as a champion. The overhead clock displayed 5 hrs 51 min. This was merely 6 minutes more than the pre-race target (or 13 minutes off the prediction by Jeff’s app in an ideal condition), but who cares? My wife and daughter tracked my entire run on the app, and their loving remark about how proud they were of me, their hero, was priceless to me. It empowers me to inspire them and others around me.

Reflections on the Run

After collecting the medal and recovery snacks, I joined other runners, Gaurav, Chinmaya, Santosh, Prasad, Kaushal, Ajinkya, Tripti (all from Tata STRIVE) and Vishal for a mandatory photo session. I also learned that the other two Marathon Brigade runners, Deva and Vidyut, successfully completed their half marathons. I must mention the support received from my Tata Croma colleagues, especially Bhupendra for clocking in 10k+ steps per day. In hindsight, the Tata Mumbai Marathon 2025 was more than just a race; it was a journey of resilience, camaraderie, and strategy. Each moment mirrored the highs and lows of India’s T20 final against South Africa, a narrative of grit and glory. Priya’s support run, Gaurav’s presence at a crucial stretch, and the pacing troop led by the incredible leader were my team, pushing me to deliver my best performance. The Mumbai Crowd made this event an unforgettable celebration of the human spirit and endurance.

Looking back, I’m reminded that running, like cricket, is as much a mental game as physical. The lessons from both arenas inspire me to embrace challenges, cherish victories, and strive for excellence. Race day often feels significant because we see it as the culmination of all our hard work. But in reality, it’s just one more finish line that brings us to a new starting line.

Until the next marathon, let’s keep running, cheering, and living like champions!

 

Thank you for reading.

Please share your comments using Google ID and write your name below them, as the Blogger site sometimes displays comments as anonymous. 

If you liked this blog, feel free to read my previous ones.

- Mills

(A sports enthusiast)

…In the Long Run!

 

My Tata Mumbai Marathon (TMM) 2024

A story within the story

The precise distance of a full marathon is 42.195 km. But as veteran runners say, the actual run starts after 30 km. Till then, it’s the honeymoon period. As you go with the flow, feel the weather, terrain, crowd, and thrills, and you have a lot of time to get philosophically, intellectually and spiritually elevated to the topmost plane. But then, suddenly, the game changes, and at every passing kilometre, your body (or Monkey Brain) urges you to stop and not die.

Similarly, during TMM, once you reach Girgaon Chawpati (~ 38km), your mental strength is supremely tested because your body gets fatigued by the efforts, distance and mid-morning sun. Legs get heavy, and the heart rate rises steeper than the Sensex graph.

Such a condition resembles the severely wounded and passed-out character of Shiva (played by Rishabh Shetty) in the 2022 Indian Kannada-language action thriller film - Kantara.

And when the Monkey Brain urges you to call curtains, your Human Brain appears from nowhere and shouts into your ears,” Whoaaaaaa!... gather yourself, you got this.” And you suddenly hear the famous shehnai tune.

The Movie Reference

I felt the urge to refer to this movie when I introspected on my pre-, during and post-race moments after the recently concluded TMM 2024. So, stay put, read on and let me know what you think.

[Disclaimer: I belong to the slower-middle-of-the-pack runners’ tribe. We face many unique situations that more evolved runners may have only heard of, e.g., empty water stations towards the end of the race. So, if you disagree with any point below, I say, give a generous smile and move on. After all, every marathoner in the pack has an objective that someone beautifully summed up as – Business at the front, party at the back! J

The Built-Up

I recall running the previous year’s TMM with many doubts. I was confused and primarily curious to check how my body would react after total inactivity during COVID-19.

I feel it is similar to the movie's beginning - The noblest king who doesn’t find peace after serving his subjects with great tenderness and goes to a saint. Later, as the priest advises, he goes on a long voyage in the wilderness to pursue his ancestor’s blessing. I participated in the 2023 edition of TMM with a similar anxiousness and a leap of faith. And, I was a bit relieved to find that I still have it in me.

Cut to TMM 2024

Wondering places, the tired King reaches a simple stone worshipped by the villagers.

Amused by its serenity and divinity, he asks them to give the stone to him at any cost. Just then, the God Panjurli (residing within the stone) possesses a villager and makes a unique deal with the king, demanding a great sacrifice in return.

You know, attempting a full marathon also requires plenty of sacrifices. You MUST be ready to commit fully when you add this third wheel (of a fitness schedule) to your professional and personal lives. The plan requires you to say goodbye to many weekend hangouts, long sleeping hours, favourite food, binge-watching, etc. It is a life-changing decision or even a movement.

Marathon bug stings your heart before taking over your brain and finally possessing your whole body. But isn’t it valid for any passion you choose to pursue?   

In June 2023, I made a deal with myself (physically, mentally and emotionally) to continue running long distances until the almighty permits.

In the film, the king brings the holy stone to his palace; I subscribed to a six-month-long marathon running plan. 

Cut to the Race Day

On 21^st Jan 2024, we reached our designated corals after doing the routine pre-race warm-up drills with Sameer P, Sameer M, Gaurav, Bhushan and Vishal. A high-spirited colleague, Chinmaya, waited back for his first 10k experience.

I crossed the timing mat around 5:15 AM with the usual goosebumps. I set my Garmin watch amidst camera flashes, cheering voices of celebrities and several “Jai Shri Ram” hollers and embarked on the long journey of 42 km.

 Pace Plan

I have used the run-walk-run method (made famous by Jeff Galloway) for all long runs. It helped me remain fresh even after sufficiently high mileage. Hence, I set my timer to the intervals of running for 30 seconds, followed by walking for 30 seconds. I decided to deploy these intervals as long as possible and then take it ahead based on the ‘feel’. One more thing: I tagged along with pacers* for my previous two marathons. You need company on such a long journey for two reasons: a) to avoid redundancy and boredom and b) to get a constant dose of pep-talk. But this year, I decided to have my solo experiential journey.

* A pacer is an experienced runner responsible for setting and maintaining a specific pace during a race.

First 10 KMs

These are happy hours for a marathon. You are on top of the world with all the positive energy around you. We gingerly navigated through the narrow, half-lit lanes of Hutatma Chowk towards the Flora Fountain, dodging the pits and bulges on the under-construction road as well as the elbows and heels of fellow runners. I saw a tall foreigner losing his footsteps on the metal bridge, only to find them again in a few seconds due to the thick blanket of the running crowd around. In between, he was swirling like a lone leaf in a tornado. Such combined efforts by Indians will surely help strengthen our relationships with the West.

During the long loop of the Oval Maidan, I saw many runners donning vibrant colours and attitudes, marching with thumping footsteps, motivating each other, and occasionally passing cheeky comments. Opposite the Ambassador Hotel, I met the veteran runner of my running group, Santosh and clicked a selfie. He was a volunteer at that pit stop (salute!) Thanking him, I continued my run while soaking the atmosphere around me.

Around 5^th KM, we took a turn at NCPA and started our journey on the Marine Drive. The long stretch of mesmerisingly looking Queen’s Necklace, clad with the Spirit of Mumbai, gave glimpses of the fun-n-fair to be held for the next few hours. I clicked many pictures and shot videos spontaneously. Runners felt charged due to inspirational songs played by musical bands and the nip in the pre-dawn air from the Arabian Sea. But the best of all was cheerful children plunging forward at sporadic distances to give tiny high-fives while their parents smiled at them. Some grown-up enthusiasts were seen holding placards with creative slogans to motivate all. I greeted them for coming out to support runners at such early hours on Sunday and moved ahead. I can’t forget to mention the Mumbai Police here.

After 8 km, we bid goodbye to the Girgaon Chowpaty and turned right towards the Babulnath temple. I decided to take my first gel here and ascended the Pedar Road flyover. Podium aspirants of the Half Marathon were seen galloping on the opposite side of the road. It was still dark.

From 11 to 20 KMs

The Pedar road flyover lasted for about 2 km, descended near Haji Ali and became flat as a pancake later. I was settling the debate about two thoughts - Pollution vs Progress - in my mind, and just then, the third one emerged - Pace. So I did a quick mental body check for aches and pains (there were hardly any) and scampered towards the famous Bandra-Worli Sea Link road. Expert runners always warn that the incline on this bridge is deceptive, and one must control the pace.

Last year, around 19^th KM, I’d lost sight of my pacing group momentarily. And I ran outside my pre-decided zone to catch up with them and learned a lesson. My thighs got jarred. Just like in the movie, Lord Panjurli warns the King that if he ever deceives the villagers, he will bring forth his feisty form as ‘Ugrarupa Guliga’ and do anything to protect the villagers. This time, I had no intention to face the wrath of internal Guliga! So, I obeyed my pacing plan, kept ascending the distance steadily and offered Namaskar to the rising sun. This year, I felt they were one hydration pit stop short on the Sea-Link.  

From 21 to 36 KMs

Staying within my limits helped me to maintain the running rhythm while I crossed Mahim Durgah, Shivaji Park, and Shri Sidhhivanayak temple to the Worli dairy backend. The famous ‘runners wall’ was still at bay. I took my gels twice and relieved myself once in the interim. The sun was well up now, leading to the rise in body temperature; hence, I applied ice, a sponge and spray whenever possible. 

In the movie - Terrible events occur when a King’s descendant comes to seize the lands, claiming that these lands never really belonged to the villagers. During a theatrical custom called ‘Yakshagana,’ God Panjurli possess Shiva’s father. Seeing such a performance for the first time, the descendant demands Shiva’s father to ask the villagers to return the lands. Feeling offended, Panjurli calls his vicious form Guliga and runs into the dense forest, never to return.  

At 30^th KM, something strange happened to me. I don’t know whom I offended, but whenever I started my running intervals, I felt pain in my left collarbone, and my heart rate started to shoot. Maybe it was because of messed up hydration and being able to log in higher km runs or simply because of internal stress caused by spells of pressing moments during the training season. I immediately switched to plan B – Go Easy!

According to the tales from the ancient past, when Guliga came scorching out of his mother’s womb, he felt hungry. So he used to pounce and gorge on everything eatable.

I needed a distraction, too, so I began to stop at all the stations and nibble on all the eatables (offered by cheering Mumbaikars), giving high-fives and smiles in return. Sadly, I consumed my 4th-hour gel 20 minutes late because no water was available in this stretch.

From 37 KM to the Finish Line

Steadily trotting towards the Haji Ali road, I ate oranges dipped in salt and prepared for the Pedar road challenge.  I scaled it with ease, and as I descended the last slop, I felt an adrenaline rush seeing the Wilson College board. And my mojo returned. Lord Panjurli, Guliga or the Human Brain, whatever you want to call it, shrieked into my ear,” Whoaaaaaa!... gather yourself, you got this.”

I brisk-walked, ran, dashed and crossed the finish line like there was no tomorrow.

I was ecstatic that there was no dry bhakris for breakfast this time; oh wait! The breakfast was over, and medals were stolen, too.

So, humming the tune of “Duniya banana wale, tune kahe ko duniya…”, I started searching for my friends. Soon, I was united with my beloved office colleagues who waited after their respective runs (salute to you, too!). A teardrop almost rolled down my right cheek while I was attempting to chew the groundnut chikki given by Chinmaya, so I quickly put back my glares and smiled.

 In hindsight, this marathon introduced me to different traits within. Life or a marathon, all things may not go as planned, and you may face moments that you are unprepared for, but you must carry on with focus and faith, and Lord Panjurli emerges to help. 

I am often asked,” Why do you pay to run a marathon?”. To which my consistent reply has been,” “We train and pay to test our mettle and check whether it is tough enough to sustain us in the long run (literally).”

Thank you for reading

 

Miles to Go…

We often hear, “______ is a marathon, not a sprint”. As I crossed the finish line of the Tata Mumbai Marathon on 21 Jan 2024, I found a lot of wisdom behind this proverb. You can apply it to anything…life, relationship or eating an elephant. Correct pacing is so critical. Marathon and designing a learning experience are no different, too. Conserve your resources earlier, and you will reap richer rewards later. It is like setting aside sufficient time for the analysis and design stage so that you get rapid during production.

I have been practising instructional designing for over a decade as well as have completed four full marathons (42.19 km or 26.2 miles) in addition to many shorter distances. And I can corroborate that I have become a better instructional designer after becoming a marathoner. Why? Because, a marathon tests your endurance and challenges your mental toughness and the ability to keep moving forward when everyone would most likely quit. Instructional (or learning experience) designers also face many demanding situations where their mental toughness is summoned after technical expertise gets exhausted. By developing marathon-like tenacity, you tend to evolve and focus more on the process and not just the finish line. It doesn’t mean you abandon your goals; instead, you become strategic and better involved in the journey leading to them.

Based on my experience in both fields, I will try to explain what is so common in designing a course/learning experience and running a marathon.

A word of caution: running long distances is NOT a criterion for becoming an instructional designer. However, it may give you an edge during testing circumstances. Let’s see how.

Both these processes start with a solid, strong Purpose. Without it, a course may become merely a check box item for everyone involved, and no one will derive much joy from the experience. Similarly, attempting a marathon without a strong WHY may lead to failure; you will not show up on hard training days or may even leave the actual race mid-way. An article in the New York Times (Nov 2021) suggests that up to 4% of runners do not finish their races in annually held key global marathons. One of the reasons for quitting must be not being able to push through when things get tough.

Once the purpose is clear, you analyse the raw content, design a rough course outline and get it validated by the subject matter expert. This helps you create a mental framework for the concepts that unfold. Similarly, you analyse the marathon route for elevations, placement of hydration stalls, and portaloo and devise a rough km-by-km approach with the help of experienced runners.

Sometimes, you assign a narrator/mascot/avatar in a course to seamlessly guide learners through the learning path. In a marathon, we have *Pacers. In such a long distance, they handle the softer aspects, such as constant pep talks and motivation, while you employ your physical (and technical) abilities.

*A pacer is an experienced runner who sets a specific pace and guides runners to achieve a target finish time.

Then, you firm up learning objectives. In a marathon, the principal objective is successful completion; however, enabling objectives for someone could be doing it in a specific time, at a certain pace or within other health markers like a specific heart rate zone.  

After the above phases, you move to the course development/production. For the right pacing, like a good runner, an instructional designer must have a plan and work with (and not against) time to be efficient and effective. This could also mean operating conservatively at the start of the project and focusing on meticulousness, insights gathering, and research before picking up the pace later in prototyping/piloting.

At this stage, you first finalise the project plan, which is no different from a training plan for a marathon. Usually, a training block for an amateur marathoner can be anywhere from 12-30 weeks, including 100 plus km of running per month. This excludes all the time required for warm-ups, stretching, cross-training, eating, resting, etc. Any runner with a day job/business will agree that adhering to a marathon training plan takes a lot. This is no different than working on multiple projects and balancing regular chores at the workplace. Like the agile approach in course production, the training plan builds up the race day. Each week’s mileage and intensity build on the previous week with periodic checks on the progress made. You run many smaller races before the big one, very similar to the formative and summative assessments. 

These plans perfectly lay out the goals, strategy and specifications and describe the process and approach you intend to take to travel from kilometres 1 to 42.19 or from the concept ideation to final production. 

And now, the most exciting part: the race day. Generally, about the first 2/3^rd of the race distance, you have plenty of time to do what you like the most - think. You find solutions to your (and your dear ones’) complex life problems with ease; you experience the peak of your philosophical and spiritual levels, and you may even be ready to provide a single-most solution to solve all third-world problems.

But around 30 km, the scenario changes. As you hit your lactate threshold, your body yells at you to stop, quit and survive to fight meaningful battles or simply not to die. It is fondly called ‘Hitting the Wall’. But at this point, when your brain is shouting “STOP!”, you turn to your legs, who assure you, “It is okay; we have trained for this!”. And bingo! 

Cut to your project; say you are deep in the development phase. All approvals are in place, and things get pacey; you hit ‘the wall’, or let’s say ‘the wall’ hits you. Maybe a minor issue snowballed due to ‘nobody knows whose fault’. Or simply an (over) enthusiastic client decided to overhaul the screen aesthetics. Or maybe a contingency in your team member’s life. It is easy at such a moment to overthink and hit the brakes. But if you realign yourself to the purpose and trust your ‘training, ' then it is possible to solve any problem, push through the wall, and see the course to the rollout.

You find thrill in evaluating your race performance once the dust settles. You also assess your learners' performance against the objectives. In both cases, you collect brownies, note down weak areas and take a vow to improve.

It is evident that delivering a perfect learning experience and running a marathon is challenging.

But if you do it once by overcoming challenges, you will likely find a means to do it again. 

As wild as it seems, both can be super addictive - very few people only stop at one. You experience a range of emotions, make mistakes, face unexpected challenges and twists, or witness total derailment. But what makes you stand out is learning from your shortcomings, acting creatively, focusing on the purpose, and showing up again!

Dedicated to all superstar runners, instructional designers and mentors, who constantly influenced and inspired me to become my better self. 

Thank you.

TMM 2020

Mills' FM, KM by KM

Tata Mumbai Marathon (TMM 2020) is done and dusted last week. You must have read/heard about how different runners excelled in the race. Like many, I too participated in the full marathon (FM) category and completed it with great satisfaction. I am saying so because when I did my first one, in 2019, my resolve was to simply cross the finishing line in one piece. 

I admit I am not a pro-runner. Neither do I chase personal best (PB) timings, nor do I train under any established coach (for my own reasons). In fact, we have a small group of amateur runners that goes by the name – Marathon Brigade (MB). We all are the pillars of each other's success.

Post-run introspection makes me feel that I was well prepared (mentally and physically) for the rigour of the run this year. And hence, I thought I should attempt to pen down my run experience, first hand. Let me clarify, I run conservatively (read ‘slow’), therefore this blog might relate to someone who keeps one eye on the finishing line while other on the cut-off timing. Be proud, aapan log race fees ka poora vasooli kartey hain!

Without further ado, here you go.

Pre-Race Preparations: Last September, in the company of intermittent monsoon showers, I started my FM training as per the plan devised for our running group by our guruji, Amit Waikul. The plan included tempo runs, interval runs, long runs as well as strength training and stretches. For God's sake, just as my training peaked, it was halted twice on different occasions, first due to flu and then due to ear herpes. However, these breaks didn't put many dents on my confidence as I had done my other runs qualitatively.  Lesson #1 Quality of runs matters over quantity.

I also followed a hydration plan shared by S Gujaran sir on a WA group. Similarly, I used to eagerly read preparation tips given by S Natarajan sir on FB. They urged runners to gain sleep millage in addition to the distance covered, i.e., sleep like there is no tomorrow for a couple of weeks leading to the race. This year, I learned a holistic approach to running thanks to these veteran runners. My preparations became rounded just as my body frame. ; )

Race Strategy: At the beginning, I had set a goal to finish the race in around 5:45 hours. Therefore, I had downloaded the 5:44-hr pacing band devised by Puru the Guru and combined it with the 6-hour pacing break-up communicated by Mr Kaushik Panchal on FB. I found that their pacing strategies were largely similar up to ~29 km. So, my plan was to run as per this combined chart till 30 km and then decide the further journey based on my body's condition at that time. However, in January, when I re-assessed my fitness levels based on the best effort-based long run in the training, I estimated a 6-hour finish. Lesson #2 Set a realistic goal, NO wishful thinking.

Race Day Eve: This day can be very nervy for runners. But due to better preparations in the tapering period, I was calm and composed. As per the runners’ ritual, I double-checked my running kit. For avoiding early morning anxiety, I also took early and light dinner while browsing WA for any last-minute updates in the pacers' groups. Around 8:30 PM, I hit the sack. 

D-day: Marathon is life's replica, it tends to throw surprises and catches you off-guard. Hence, one should be prepared with the plan B. In my case, as I was getting ready to leave, for whatever reasons, I found that my regular sports watch wasn't fully charged and would have merely lasted for 2 hours. Without much fuss, I controlled my rising heart rate, grinned at the draining battery and placed the watch back in the drawer. Ab honi ko kaun taal sakta hai! I bid adieu to my wife and left my home around 2:50 AM. I walked to the railway station which is about a km away. On the way, I met an office colleague, Piyush (he achieved a sub-5 this year, jai ho motabhai). He wished me good luck. I remember, during the final phase of the practice, Piyush had gotten me used to the walk-run method. I was waiting for the train; the railway station was full of TMM runners. Just then, I got a call from my home. With a skipped heartbeat, I frowned, "Pakka kucch to bhul gaya. The gels, the cap, or the handkerchief?". Thereafter, many onlookers saw me doing the famous 'Macarena dance steps'. Actually, I was checking my BIB (and running shorts). On the other side of the call, it was my daughter, Aditi. She had woken up just to say "Daddy, you can do it. All the best!" before embracing her slumber. You are always under the watch of your kids.

Soon, Sameer (a champion MBian) joined me and we sunk into a casual conversation as our train clickety-clacked towards the destination. Chatting with Sameer always helps in settling down your jitters, if any. He studies his game well. Around 4:20 AM, we reached Churchgate and checked in the venue along with Deepak (a raging bull of MB) and Vishal (only sub-5 MBian so far). Shortly, Santosh (the senior-most amongst us) emerged from the multi-coloured crowd in the noisy backdrop. We performed our warm-up routine and assembled for a mandatory selfie. Boys were race-ready!

Around 5:10 AM, we saw each other off and headed to our respective corrals. As I revised the strategy one last time, the gates opened. And I, a tiny drop, joined the ocean of runners. I walked as a part of what seems to be a crowd at the ever-crowded Dadar station. Few meters ahead, I saw a flapping flag of a 5:45 pacer. I was immediately delighted because I would have been unsure about my pace without the sports watch. I decided to keep up him since he was going to follow a 3:1 (run:walk) strategy from the beginning. Lesson #3 God has a plan (for those who prepare well).

The Race: Believe me, crossing the starting line gives you Goosebumps. You become a winner as soon as you hear THAT beeping sound. I read somewhere, opting to run a full marathon is your dream; you just reveal it to the world on the race day. All of us were ready to live this dream!

*image for representation purpose only. 

As soon as rhe race started at CSMT,  we dashed out waving at the partially-empty luminary stand, switched ON our watches/running apps and jogged towards the Oval Maidan. Each one of us was  a celebrity that day. First 2km, we were without a walk break. We kept on the left of the road as our pacer ensured that we don’t hinder fast runners coming from behind.  

Around the 3km mark, we came out of the inner roads and took a left turn towards NCPA. Fellow runners were now warmed up and started chatting with each other. Near Trident hotel, the pacer narrated how they were greeted by the hotel staff during SCMM 2009. It was the first major event after the shocking 26/11 incident. In full josh and closed fists, we all shouted "Bharat Mata Ki Jay..."!

At NCPA, we saw a sign "Amateurs U-turn". The pacer joked, "It's an amateur turn, but let's take it professionally." The skyline was still dark. Our mood was nice due to a slight nip in the air and chattering fellow passengers. Weather-Gods were smiling at Mumbai since the previous few days. The crowd was gathering up slowly. Their chants, slogans and sound of musical instruments were audible from meters away. It was encouraging to see kids coming out at these hours with interesting placards such as 'Bolt runs only 100 metres; you run 42". One could sense that it was going to be a heck of a journey. We salute the Mumbai spirit.

From 5km to 9km, we ran alongside the Queen's Necklace (Aplya Mumbai chi shaan). We were in a good rhythm. Some took breaks to relieve themselves; some to refill their bottles with water or energy drink. As soon as we crossed Wilson College, I too consumed my first gel (I took 1 per hour, thereafter) and ascended the first climb. We saw elite HMers coming down from the opposite side. It was a stiff climb till 11km and I lagged slightly behind the pack. Lesson #4, hill runs are a must. 

From Haji Ali to the Bandra-Worli Sea Link (12km to 16km), the route was flat as a pancake. So with a small push, I chased down the pack. I remember, my body was feeling slightly tired but my mind helped me stay focused. There was a sea of HMers on the other side. To divert my mind, I was trying to spot Pankaj (an MBian coming out of an injury) and Sandeep (an evergreen personality). Morning twilight indicated that the sun was about to rise. The atmosphere was electrifying as Mumbaikars were out in full enthusiasm. The party had begun! Our pacer stressed on keeping the rhythm so that it will be ‘run’ in the park. A fellow runner told something about his ITB problem to which the pacer replied that running a marathon, ultra-marathon or even a comrade needs a right mind set and rest of the things fall in place. Absorbing such pearls of wisdom, we galloped on. 

On the Sea Link (17km to 20km), I sensed my first taste of victory! It was here during my first FM, my legs felt tired and I had to walk most of the remaining distance. With no sight of elite runners yet, a personal best was on cards (yay!). On the iconic Sea Link, we all thanked volunteers, clicked photographs, shouted slogans before starting to descend the iconic bridge. The pack was pretty much intact and synergy was high. Just then, I spotted volunteers offering ice packs. I stopped to apply an ice pack on my slowly wearying legs. As the bus went ahead, I thought I would easily catch up (A BIG MISTAKE!). The bunch went ahead in a flash, totally out of my sight (on a positive note, I realised I was bang on pace thus far).

Lesson #5, Stay with the bus unless you are injured. And if you ever want to take a break, then run ahead, take that break and re-join the bus. A despairing voice echoed my mind, "Is my race over? Have I derailed?". But I recalled what Bijay Nair (a popular fauji, writer, runner and motivator) had said, "Never feel self-pity." So, I pep talked, "You are a winner. The pacer has given you a running strategy till now, make him proud by finishing strong in return." 

Around 23km (Mahim), there was a sudden gush of air, the elite train went past us in a flash. I looked at them in awe and continued. Many citizens and policemen were cheering and boosting us near Shivaji Park, the Mecca of Mumbai Cricket. You could almost hear,”Sachiiinn...Sachiiiinnn”. Frequent intake of caffeine (in gels) made my mouth tasteless and I started looking for something to chew. So, I took a biscuit and a pinch of salt. Now, I was more frequently applying ice packs and Volini spray. My walk durations had increased slightly due to fatigue. But, I was emulating what MS Dhoni does, take the game deep! 

At 26km, I bowed down to 'Shri Siddhivinayak’ and mumbled "Ganpati Bappa, Ganraya, Gajanana asheech saath de re baba!". I also thanked him for helping me recover from those health challenges. I told to myself, “To achieve anything significant, you need higher forces with you.” Well, we, the slow runners, have all the time in the world to think about such philosophical verses! 

With fatigued limbs, I mostly walked 27 and 28km marks with many others. Soon, we took a right turn to Worli going towards centurion. This is a very tricky route because you might see your friend(s) on the opposite side of the road and think that you are so close to them only to realise later that it’s just the opposite. I'd read this on FB earlier, so when I saw fellow MBians, I just waved at them and started moving ahead. Nibbling on a piece of banana, I noticed that the other side of the road was quite sunny as compared to my side, which had shadows of tall buildings. So, I ran, ran and ran while going ahead, then walked and walked on my way back. Lesson #6, take (lawful) advantage of the situation.

All along, I had imposed on my mind to share a smile and give high-5 to everyone. So when around 31km, a fellow lady runner requested for water and I gladly obliged with a bottle as I had a reserve tucked in my pocket. Such an act keeps us grounded in a competitive while raising the human spirit.

I realised that I must preserve energy for the last punch so I walked for some time. Around 35km, I took a pinch of salt again to avoid cramping on the Pedder Road climb. Again, this was one of the tips shared by Amit Waikul during our countless interactions. Later, I learned that Amit clocked his first sub-4 TMM timing this year, je baat! 

I climbed the Pedder Road (from 36km to 38km) without any rush. In fact, I was greeting and thanking the pampering local residents. They rock! Last year, I' had cramped myself here due to running down the descend. This year, there was absolutely no run, nada, zero! Result? No cramps, no injury for the entire race.

On the 39th km mark, you cross Soam, Babulanaath and then reach Girgaon Chowpati. Folklore amongst the runners is that one may struggle at this never-ending stretch, while hot sun engulfs you from above and the road shatters your confidence from bellow your feet, runners don't hit a wall here, the wall hits them hard etc. But, nothing was going to dislodge me from my determination now as I had done many mid-morning training runs in similar conditions, solo! I remembered the mythological story about Hanuman’s curse. Having been reminded of his powers by Jambavan (the king of the bears), Hanuman crossed the strait between India and Lanka in one leap. On the same note, I used my heart to remind my body and mind in case they had forgotten their power. Lesson #7, In a marathon, your body helps you cover the first half whereas, the heart takes you through the later one! 

So, I poured water all over the body (my own) while asking myself, "Why did I sign up for this? Why did I train during un-godly hours? Who all would be happy seeing me cross that finishing line."  And just then my phone rang. I was happy to hear my wife’s voice. Actually, she had called to say, "Walk fast and complete this dramey baaji. How long are you planning to keep us waiting for lunch?" Just kidding! Fir kya, I started running from pillar to post (just like a headless chicken, on a war front mission!) and I trotted across to surpass everyone ahead. Soon after, Pankaj called to share the good news that other MBians have achieved their PB and I was on my way to do the same too.

Exactly at 42km, I stepped on the red carpet. When the finishing line was in sight, my phone rang again. And guess what, it was my daughter saying," Well done Daddy!". I cannot describe my feelings at the moment. So, I just promised her that I would always strive to be her hero no.1. Hearing the last beeping of the day, I punched (the air). After all, you EARN that full marathon medal. 

With watery eyes and choked throat (while trying to gulp Methi Bhakri given to us post-run), I applauded to all Mumbaikars (including Mumbai Police) for ensuring that all of us cross the finishing line properly. You are our saviours, we salute you too!

-      Milind Joglekar

This year: 06:13:35

Last Year: 06:39:33

10 Success Tips

 

1. Your attitude determines your altitude.

Positive thinking doesn’t ensure success,

but with it, you’re more likely to succeed.

2. Make the law of averages work for you.The more you fail, the more likely you are

to succeed because every time you fail, you

learn from the experience.

3. Focus all your efforts. When you focus

all your efforts on one goal, your chances

of success are almost guaranteed. If you

split your focus on two goals, your chances

drop to 66%; three goals mean only a 25%

chance of success.

4. Take control of your own life. Whenever

you take personal responsibility for your

own actions, you maintain control.

5. Work through other people to create

win-win situations. Learn leadership skills

so you can enlist other people to team up

with you to achieve your goals.

6. Go for the Gold! Focus on doing everything

with excellence, and you will build a

reputation that will take you to the top.

7. Always set goals. The purpose of goals is to

focus our attention. The mind will not look

for answers until it has a clear direction.

8. Become a person of action. Focus on what

you can do NOW!

9. Don’t make excuses. Excuses are a waste

of time. Successful people don’t waste time.

They use their time to figure out ways to

become successful.

10. Take advantage of opportunities.Winners don’t hesitate. They jump,

knowing the net will appear.

By Ruben Gonzalez