Running in late 20s

I only got to know Dr Jack Daniels yesterday. I reckon these videos are quite useful and worth sharing. He introduces four types of training and describes the benefits of each type.

"Runners, Yeah we're different" is an advertising campaign by adidas back in 2000. Each ad reveals a part of runner's life. It shows the commitment, dedication and obsession of runners. If you are a runner you have probably experienced most of these situations and you do remember how everyone stares at you.

“I always start these events with very lofty goals, like I’m going to do something special.And after a point of body deterioration, the goals get evaluated down to basically where I am now – where the best I can hope for is to avoid throwing up on my shoes.” Nuclear Engineer and ultrarunner, Ephraim Romesberg, 65 miles into the Badwater Ultramarathon Three weeks ago I ran the Istanbul marathon. And that happened to be my slowest marathon yet. I was not expecting a PR as I didn't train properly for a few weeks. I didn't think that it would go so badly either.  The race started on Sunday morning in a great vibe. The start line is located in Asian part of the Istanbul just next to the Bosphorus Bridge. It was a bit hard to pass the other runners on the bridge as the road was relatively narrow and there was only one starting group. But the scenery was  great and the weather could hardly be any better.  As I passed the 2 km mark, I started to pick up my pace. I was p

Last Friday I turned 31. And it is time to think about the resolutions. Last year in early December I posted my resolutions here and I am quite pleased that I achieved them all. This year I will try to be more precise in my goals. So if I miss any of these by the end of November 2014, Please feel free to question me. - Running a couple of ultras and get enough qualifying points for UTMB 2015.  In case you are not familiar with UTMB, Ultra Trail Mont-Blanc is one of the greatest mountain ultras in the world. It's a race every ultra runner would like to run.  To run this race you require qualifying points which you can earn by running a number of ultras. For the main race you need 7 points and for shorter distances (Short is quite relative here as a couple of short races are over 100km!) you need 2 points. I've already got 2 points by finishing the K78 last July. I am planning to run another couple of ultras to get all the qualifying points for 2015. The first one is Iznik

Istanbul marathon done in an embarrassing time of 4:16:58. I will post the full details in a few days. Not every marathon goes as well as you expect. There were important lessons to be learned from this marathon. Stay tuned

I am now tapering for my fifth marathon. As I said before  mental preparation is an essential part of training for a marathon. I was planning to set a PR in Istanbul, but given that I've missed quite a few training sessions and was not able to run properly for a few weeks, a PR now sounds far too optimistic. I know Istanbul is going to be a tough one but that doesn't stop me from trying my best. It might hurt a lot, but I will embrace the pain and go on. I might not be in the best shape but I am ready for the challenge.

Last year, a couple of weeks after my 30th birthday, I wrote down my running resolutions and for the first time ever I published it  here . Now it's time to set new goals but before that, I have to review my last year's resolutions to see where I am standing now. Theses are what I was expecting myself to do until 22nd November 2013: Running my first Ultra.  I did finish  Swissalpine K78 . Running my first ultra was indeed a great experience. For sure I am going to run more ultras. Running at least three marathons. Dubai Marathon (Dec 2012), Paris Marathon (March 2013) and Istanbul Marathon (Due on 17th November). So if everything goes all right in Istanbul, this one is also done. Losing more weight.   Done! I am 5-6 kg lighter than last year. Strength workout, plyometrics, stretching and swimming more often.  Pretty much done. Although I still skip stretching most of the time and leave swimming for when I am recovering from an injury! Adding Speedwork and hill

It's been a stressful month. Since 5 weeks ago, I've been pretty much away from running due to air pollution and a few health problems. Of which some can be serious. I am not talking about those issues here -at least for now- but I'd assure you I am not making excuses. There is no point in doing so. Since I started running, my definition of many concepts in life has changed. When you leave your comfort zone, pain is no longer something to be scared of but a sign that you're on the right track. What sounded impossible is now something achievable, something to make you motivated. Running means a lot to me. It has simply changed my life. When I started running, I was overweight, absolutely out of shape and a heavy drinker (Although I wouldn't agree with this back then). And now after more than three years of running, I cannot imagine myself not running. Running has taken me to a lot of places I would never go if I wasn't a runner. I experienced life in a whole

I just added a new page to this blog called "Upcoming Races". There are a few races that I have already registered. I'd add more races to the list as I plan further on. There will also be a "wish list" of the races that I would like to run. Please have a look at this page and let me know if you're up for any of theses. It would be great if you also suggest your favourite races.

Here are a few questions I've been asked frequently. How long is a marathon? Marathon is always 42.195 km long. In imperial units it is equal to 26.2 miles. Wherever you see the term Marathon, it refers to this distance. However, some Ultramarathon events might use "Marathon" in their title (Like the famous Comrades Marathon) Do you run all that? Usually asked right after you answer the first question Yes, pretty much you run all the course. Can you stop or walk? Of course you can. Nobody is going to blame you if you walk for a while. Most races though have specific time limit. And you need to cross the finish line before then to be recognised as an official finisher. What was your ranking? This is pretty much the least important figure for a runner. Here I am obviously not talking about elite runners. I mean for the average marathon runners it doesn't matter how many people have crossed the finish line before them. You only compete with yourself. What

After a long summer, finally the heat is gone and my favourite running season has started. In five weeks I'll be running my fifth marathon in Istanbul. That means that I've got only 3 weeks to train for that. Not in the best shape now but I'll try my best to set a PR there.

"I don't know where the limit is, but I know where it's not." Josef Ajram Quite often I've been asked about my next running adventure. If there is any particular race that I consider as my ultimate goal. Or what PR I expect myself to reach? Since I started running, I've never gone for a run that I regret. I've pushed myself to the limit - and probably beyond - Embraced the pain and enjoyed every bit of training to achieve my goals. I don't know how far or how long I'll be able to push myself. I do not have an ultimate goal for my running either. But I know I would go for a new challenge whenever I got the chance. Here are - in no particular order - a few races that I'd love to run. Click on the race title to reach the official website Tenzing Hillary Everest Marathon, Nepal Starts from the Everest base camp at 5364m to Nameche Bazaar at 3446m. It is the highest trail running event in the world. Prior to the race you'd spend a cou

“How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don't stop till you cross the finish line.”   Dean Karnazes Last week I made my way to Davos to run the Swissalpine K78. Davos is where I ran my first marathon last year and this year I was there to run my first ultra. Davos is the place where it all started. It's the place where I met many runners and heard their inspirational stories.   We arrived in Davos (That's Samer, a good friend of mine from Belgium who came to Davos to run the K21 and myself) on Thursday morning and went to the expo. Collected the race numbers and had a look around the expo. This is one of my favourite parts of any race. You get to know other runners, races and latest products. At the expo, with the bib numbers The day before the race started by going up Jakobshorn where we met Franz, a truly inspirational man. He's started running when he was 60 and now at the age of 73 he's run numer

The full report comes in a few days. The K78 is done in 11 hours 37 minutes. Need to get some sleep now. Keep on running guys.

Feeling great and quite ready for tomorrow. It's not gonna be easy but i'm gonna give it my best.  Stay tuned!

July seems to be a remarkable month in my running diary. I started running in July 2010,  ran my first marathon on 28 July 2012, and now I'm tapering for my first ultramarathon - Swissalpine K78 - that is scheduled for 27 July. The last couple of weeks before a marathon (or an ultra) are probably the easiest training weeks. You decrease your training volume to let your body recover  for the big day. But having said that, tapering period can be the toughest part of the whole journey. Tapering is all about paradoxes. You can feel the adrenaline running through your veins, you are probably in the best shape and ready to head out for a long run at any minute. But you've got to control yourself. You've got to know what you are doing. You've got to take it easy and let these feeling go. I have been training for my first ultramarathon for almost three months. Well, two months to be precise. I was away from running for four weeks due to an ankle sprain. Now I'm not in t

It's been quite a while that I haven't posted on this page. In fact it has never been such a big gap between the posts. There are a few reasons - or better said excuses -behind that. As I believe there are more like excuses rather than reasons, I'd prefer to skip those and carry on writing up.  There was a couple of  long-awaited posts which I am going to stick together and update you with what I have been up to after Paris Marathon. So here comes a long - and hopefully not so boring - post.   1. Keep On Running A few days before heading to Paris to run the marathon, I came across another race. A three-day race in Alzenau and Mombris (Close to Frankfurt in Germany). I did registered for that although I wouldn't really know how I would feel after Paris marathon. I had never run long distances a few days after my previous marathons. After running the Paris marathon and set a PR I had sore muscles and aching knees. But I was feeling more than ready to go for a new c

If is an inspiring poem by Rudyard Kipling that I came across while reading A Life Without Limits . If you can keep your head when all about you Are losing theirs and blaming it on you; If you can trust yourself when all men doubt you, But make allowance for their doubting too: If you can wait and not be tired by waiting, Or, being lied about, don't deal in lies, Or being hated don't give way to hating, And yet don't look too good, nor talk too wise; If you can dream---and not make dreams your master; If you can think---and not make thoughts your aim, If you can meet with Triumph and Disaster And treat those two impostors just the same:. If you can bear to hear the truth you've spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build'em up with worn-out tools; If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at yo

This is kind of a long-awaited post. I had to post it a few days after the race (Which was on 7 April). But better late than never here it is:  I arrived in Paris on Friday and went straight to the running expo. Getting the bib number and race bag took only a few minutes. I spent a couple of hours hanging around the expo and had a meal at rice party. Everything looked perfectly organised. From the sponsors stands to running products and marathon booths. Saturday spent hanging around with some friends and visiting a couple f museums. I had a suspicious pain in my hamstrings which was worrying me a bit. Kind of those little pains that you don't usually pay attention to during your training can make you quite nervous before a marathon. It was quite cold on Sunday morning. The race was due to start at 8:45. I took the metro at around 8 and got to the nearest station in 20 minutes. From there though it took us around 15 minutes to get out of the station as it was too busy

This might make you laugh When you are in need of motivation A conversation within every runner. I've had it many times!

Paris Marathon done in 3:50. And what a day it was! Full report coming in a few days.

Well, I am still training and pretty much on target. I did miss a few workouts since I started my training plan, but I am pretty much ready for my next marathon. Sticking to a routine is boring. Writing training plans is no exception. I believe you are not here to check how far I've run last week. You might be here seeking motivation or you are just wondering if I still run. After publishing almost 100 posts (well, this is the 98th) this blog has been viewed many times. But I have hardly received any comments from you guys. What I'd like to know is if you check this page regularly. Do you find it inspirational at all? Has it ever encouraged you to go for a run? Have you got any favourite post? Is there anything else you want me to write about? I am going to write and answer some FAQ's and NAQ's (Never Asked Questions). So do leave a comment or drop me a line. I'm going to answer them all.

I will be running the Paris Marathon on 7 April. And I just cannot wait for that. Photo taken from here

Still "almost" on target. Missed my first workout! Distance: 55 km Distance planned: 65 km Long run: 25 km Missed a 10km run on Sunday.  I was traveling the first three days. I had planned an easy 8k and 12k interval training for those days. But I was in Ankara and I decided to alter my training plan to get the most of that hilly city. I couldn't easily find a flat road for my interval training. So I had a couple of hill sessions. 8k easy on the first day and a more challenging 14k the day after.  14km run in hilly Ankara Now I am in the middle of my 5th training week. Sometimes you have to change your training plan depending on your situation. What I have learned about training is there is no training plan that suits everyone. You need to listen to your body, see your progress and alter your training plan accordingly. This Monday I had to go for a 5k hill session, and I also planned to swim. I only had time to go to the gym to do the both workouts. Trea

I have never experienced a bad run. You always - no matter how down you are or how badly you want to find an excuse not to run - feel better after a run. Running usually makes you feel good, sometimes it's better and occasionally it's extraordinary. Today was definitely one of those occasions.

Still on track Distance: 59 km Distance planned: 59 km Long run: 32 km Plyometrics: None! Weight training: One session Swimming: half an hour Need to get cross training more seriously!

I was away for a few days and didn't have a chance to update this page. But I did go for a couple of runs one of which was quite challenging. So if you checked this page on Monday looking for last week's training report I have to say I'm still on my target. If I haven't post the report that doesn't mean I haven't run!

Tehran is definitely not the best city to run in. With its busy streets and air pollution you need to chose appropriate time and place for a run. I do have several favourite running routes in Tehran but if you want to go for a long run, the best time is Friday morning. Get up no later than 5am, lace up your running shoes and head out. Then you are free to take any roads, parks or even highways. You even don't need to plan your route in advance. As an architect I'd always like to explore different neighbourhoods of Tehran and running -in addition to all the great stuff brought to my life - is now helping me on doing so. Here you can see three different routes I took the last couple of weeks. The blue one is 16-kilometre long, the orange one covers 32 km and the yellow one is exactly 25 km. All took me to some parts of the city I had never walked in before. For my next long run, I'm going to take another new route, to explore more of the city I live in.

So far, so good Distance: 53 km Distance planned: 53 km Long run: 25 km Plyometrics: One session (Stairs)

Following my previous post , I've started my training plan and I am going to post weekly reports here. A series of quick updates to let you know how I am getting on. So here it is for week 1 Distance: 46 km Distance planned: 46km Long run: 16km ( It was supposed to be 18km but I had to stop when I twisted my ankle. Nothing serious!) Weight training: One session Plyometrics: One session (25 minutes) You can also check out my latest workouts on  Movescount  through the link in the right sidebar.

I did put my feet up for the first couple of weeks after Dubai marathon. Didn't run the first week and had a couple of easy runs the week after. That gave me the chance to recover completely and set a training plan. What I ended up with was a 24-week long training plan made to help myself achieving my ambitious goals for 2013. Running three marathons and my first ultra in less than six months. The plan is made to be adaptive. So by the end of each week I am going to review my progress and alter the next week plan regarding my condition.  What I like the most about my new training plan is its diversity. It consists of long runs, easy runs, intervals, fartleks and tempo runs along with some plyometrics and strength workout. I have planned quite a few hill sessions and running at high altitudes.  This is gonna be exciting. Stay tuned guys. PS. If you are looking for a website to plan your training you might find  RunningAhead  useful. I have tried a few of those in

Despite the lack of training, I headed to Dubai last Wednesday to run the Dubai Marathon. First task was collecting the race number from the race official hotel which was quite posh. It was well organized and collecting all the stuff took only a few minutes. I was expecting to see many runners there but there were no expo to look at the latest running products and socialize with other runners. Collecting race number, JW Marriot Hotel The couple of days before the race spent chilling out, hanging around with my family and of course carb-loading! On race day it was not easy to get to the start line as metro was not working untill 2pm! And almost everyone had to take a taxi or drive there. The taxi drop-off point was quite far from the start line but I had more than enough time to get there in time. It was quite chilly with a fairly intense fog which remained for a couple of hours. The course route recorded by my gps watch Marathon started at 0700 hrs. And probably beca