Kiranpal Singh Dhody (68) IN

9.32 miles in Sanjay Gandhi National Park, Mumbai (runner profile)

Remembering ADHM (Airtel Delhi Half Marathon) 2016, where on this day, I achieved my PB timing of 1:43:40 hrs. and came 4th in my age category.

Today did 15 Kms in 1:34:46 hrs @ 6:16 min/km pace in the lush green environment of Borivali National Park, Mumbai. (Sun 29)
Time: 1:34:46 Pace: 10:11 / Total Miles 3,164.37 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Sanjay Gandhi National Park, Mumbai (runner profile)

Day 99 : Penultimate Day of the Garmin Century Challenge 2020
Attendance : 99/99 days

Today morning, after a gap of seven months, enjoyed running in my favourite Borivali National Park. Did 16 Kms in 1:40:23 hrs @ 6:16 min/km pace.

Went running all the way from my home to BNP (5kms) and continued my run inside the lovely forest. It was a bit crowded but full of fresh air, unlike running on highways with polluted air.

(Sun 25)
Time: 1:40:23 Pace: 10:06 / Total Miles 3,155.05 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.05 miles in Western Express Highway, Mumbai (runner profile)

My first outdoor Half Marathon of the year

Today morning participated in the Avendus Mirrorthon - Chicago 21k run organised by Striders.

Did Half Marathon (21.1 Kms) on the Western Express Highway (Kandivali to Mira Road and return) in 2:15:52 hrs @ 6:26 min/km pace. Found it hard to maintain the pace in the second half. Indoor running has taken pace out of my running but no worries that was the need of that hour. Now will focus on speed running to get some better timings in the future. (Sun 11)
Time: 2:15:52 Pace: 10:25 / Total Miles 3,145.11 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today morning participated in the Avendus Mirrorthon - London 16k run organised by Striders.

Did Nonstop Indoor run of 16 Kms (without hydration) in 1:48:14 hrs @ 6:46 min/km. Because of heavy rains I had to compromise for indoor running thus didn’t get a better pace.

(Sun 4)
Time: 1:48:14 Pace: 10:54 / Total Miles 3,132.06 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Worli Seaface, Mumbai (runner profile)

Runners steal time to Run

Today morning participated in the Avendus Mirrorthon - Berlin 10k run organised by Striders.

Did 10k in 59:18 min @ 5:55 min/km pace. Was happy to get a sub 6:00 pace after a long time because in indoor running I get a pace of 7:30 min/km and not faster in spite of full efforts.

It was my first outdoor run after a gap of over 6 months ( my last outdoor run was on 21st Mar 2020).

This run was to be done between 6:00 am & 6:00 pm. Suddenly I got a full day urgent work in office and had to reach there at 8:00 am (my office is 1-1/2 hour away from home by car). There was no way I could complete my run and reach office. If you really love running, some or the other ideas come to your mind. On way to my office, I got down from my car at halfway, started running towards my office at 6:48 am to reach at 7:47 am. That way I finished my run as well as reached my office in time. That’s called stealing time to run. (Sun 27)
Time: 59:18 Pace: 9:33 / Total Miles 3,122.12 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Since the last few days my city Mumbai is experiencing heavy thundershowers, many places have been waterlogged. Though I did indoor running today, I remembered last year when in such thundershowers I used to enjoy my running on the waterlogged tracks of Sports Authority of India Kandivali. (See the photo)

Today Did 12 kms of indoor running in 1:25:10 hrs at a pace of 7:05 min/km.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.




(Thu 24)
Time: 1:25:10 Pace: 11:26 / Total Miles 3,115.91 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.11 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

In remembrance of Satara Hill run, today I did Nonstop Indoor Half Marathon (21.1kms) (without hydration) in 2:34:14hrs @ 7:18 min/km.

Warning: Runners please don’t try running without hydration unless you have trained your body for that by doing aerobic running.

Marathon runners develop a strong mental power. Even when their body is fully tired, their mind commands them not to stop till they reach the finish line.

The above picture taken 4 yrs ago (18th Sept 2016 ) at the finish line of Satara Hill Half Marathon 2016, where after the 18th km I suffered a severe cramp on my right calf muscle, it was so painful that I can’t explain it, but that didn’t stop me, I limped, jogged and walked the remaining 3kms to finish the race in 2:01:40 hrs.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sun 20)
Time: 2:34:14 Pace: 11:46 / Total Miles 3,094.79 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

How good it feels to run in the morning, when the air is crisp and the sun is not yet hot. I reserve this hour especially for my running.

Did 12 kms of indoor slow aerobic running in 1:36:39 hrs at a low heart rate of 125 bpm.
Loved to see a smooth HR graph.

This photo was clicked near Mindspace, Malad, during my practice last year.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Sun 13)
Time: 1:36:39 Pace: 12:58 / Total Miles 3,065.54 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.12 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today did Indoor Half Marathon 21.1 Kms in 2:36:53 hrs @ 7:26 min/km

The photograph is of last year’s BNP Endurathon run.

If you're looking for self-improvement the first thing you must know is that growth starts where your comfort zone ends.

It will seem really scary at first to get out of your comfort zone. But you don’t need to jump right out at once, you can take baby steps gradually. As you slowly push past your comfort zone, you’ll feel more and more at ease about the new stuff which once seemed so dangerous to you, now you will start exploring the joys of an extraordinary life.

Take the first step towards running and I’m sure you’ll make it!

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sun 6)
Time: 2:36:54 Pace: 11:58 / Total Miles 3,058.08 since 7/4/18

Kiranpal Singh Dhody (68) IN

15.53 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

If you're always looking back at what you've lost, you'll never discover the treasure that lies just up ahead.     

So No looking back , Just focus ahead and You're guaranteed to win.     

Day 43 : Garmin Century Challenge 2020

Today did Weekend Long Run:

25 kms of Nonstop Indoor running (without hydration) in 2:54:39 hrs @ 6:59 min/km pace.

Warning: Runners please don’t try running long without hydration unless you have trained your body for that. First 10kms is no problem because our body has got enough glycogen to fuel our run for the first hour, the problem starts after that, when the glycogen gets exhausted.


Fed up of posting my current indoor running photos, so posting my old outdoor photos for a change. (This one is from a run held at the scenic sea coast of Bandstand,Bandra, Mumbai a few years ago).

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit.

(Sun 30)
Time: 2:54:39 Pace: 11:15 / Total Miles 3,030.68 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Do you want to run fast ?
Train your brain to run slow.

Follow the 80-20 rule, which says :
“To succeed in running, you should do 80% slow and only 20% speed workouts.”

Today did 12 kms of slow Indoor running in 1:35:26 hrs, to run within the HR limit (average HR 132 bpm) @ 7:57 min/km pace.
Loved to see today’s smooth HR graph.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Thu 27)
Time: 1:35:26 Pace: 12:48 / Total Miles 3,008.94 since 7/4/18

Kiranpal Singh Dhody (68) IN

15.53 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today Weekend Long Run:

25 kms of Nonstop Indoor running (without hydration) in 3:02:48 hrs @ 7:18 min/km and an average HR of 138 bpm.

Warning: Runners please don’t try running without hydration unless you have trained your body for that. It requires years of aerobic running practice to mould your body to that level. Our body can store limited quantity of glycogen, which is the fuel required for running, in the first one hour of running this glycogen gets exhausted, now your body requires some energy to run, which either you take orally or your body should know how to burn the stored fats for fuel, which we learn by slow aerobic running.

This photo was taken last year in Sports Authority of India Kandivali, where I enjoyed my running for hours in the rain.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.

(Sun 23)
Time: 3:02:48 Pace: 11:47 / Total Miles 2,986.57 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Did 16 kms of indoor running in 1:52:11 hrs at a faster pace of 7:00 min/km.

Wanted to check my maximum Heart Rate, so gradually increased the pace during today’s workout, running the last 5 kms at my fastest, (being indoors could not run faster than 5:36 min/km,). Found that my heart can easily beat above 200 bpm continuously for 30minutes (Maximum HR achieved was 219 bpm).

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Fri 21)
Time: 1:52:11 Pace: 11:18 / Total Miles 2,967.93 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Remember that nothing converts into a success right after the first attempt. All those successful personalities, that you see around you today, are none other than the ones who have never accepted failure. They might have failed in their lives a million times, but they didn’t accept it even for a single time. They have always been the ones who kept on trying over and over again.

So be patient, you cannot see yourself standing right at the peak of success overnight. You need to give yourself enough time to keep moving ahead until you reach that peak.

Day 31 : Garmin Century Challenge 2020 (Completed 362 kms in one month)

Did 10 kms of MAF aerobic indoor running at a low HR of 126 bpm, 92% of the running in Zone 2 and below.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.

(Mon 17)
Time: 1:21:29 Pace: 13:07 / Total Miles 2,945.57 since 7/4/18

Kiranpal Singh Dhody (68) IN

15.53 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Yes, persistence or consistency is necessary in your life, if you want to do something, but you can't do it with consistency, do it continuously, maybe you will get a failure at the start, but then you will start learning from your failures, this is your success and now you can do anything you want to do.

Today did my weekend long run:
25 kms Nonstop Indoor run (Without Hydration) in 3:09:33 hrs at an easy pace of 7:35 min/km.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Sun 16)
Time: 3:09:33 Pace: 12:13 / Total Miles 2,939.36 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Make your workout a habit, include it in your daily routine, do whatever you like, be it walking, running, cycling, yoga, strength exercises, weights etc. , but do it regularly.

I, with my 50 yrs of experience, can guarantee you, that you will never fall sick, will always feel energetic and the endorphins, secreted in your body during the workouts, will keep you happy and stress free throughout the day.

Day 27 : Garmin Century Challenge 2020

Did an easy Indoor run of 10k in 1:10:04hrs @ 7:00 min/km pace.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.

(Fri 14)
Time: 1:10:14 Pace: 11:19 / Total Miles 2,922.59 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.05 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Running is my passion and I love it.

Did Nonstop Indoor Half Marathon 21.1kms (Without Hydration), in 2:43:25hrs @ 7:44 min/km pace, most of the running in Zone 2.

Love today’s heart rate graph @ 126 bpm.

Even after running 21 kms there was No tiredness, No breathlessness, No huffing puffing. This is the magic of aerobic running, it doesn’t exhaust your body and keeps it injury free.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Wed 12)
Time: 2:43:26 Pace: 12:32 / Total Miles 2,915.14 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Having practicing indoor aerobic running since the last 5 months, I thought I might have become a slow runner. But looking at today’s “Mera Bharat Run” of 10kms in 59:38 min at a pace @ 5:57 min/km, it seems that :

“Aag abhi baaki hai mere dost” (The inner fire, of fast running, is still there).

Indoor running is full of brakes. Feel as if I can run fast once I move outdoors.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Sun 9)
Time: 59:38 Pace: 9:36 / Total Miles 2,892.14 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Success in running requires mental toughness, and that requires focus. You cannot take pleasure in an activity when you are not fully present.

Close your eyes and narrow your focus to one point, say your running form. Feel each inhalation and exhalation. Continue this exercise for as long as you can sustain this focus. Once your mind begins to wander, open your eyes and notice the time on your watch. How much time passed since you started this task? Ten seconds? One minute?

The longer you can focus on one point the more successful you can be at focusing in mentally tough situations with your running. Practice this focusing exercise each day with your running and you’ll find you are running faster and with more enjoyment.

Day 20 : Garmin Century Challenge 2020

Did 12 Kms of Nonstop Indoor running (without hydration) in 1:27:17 hrs at @ 7:16 min/km pace.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Fri 7)
Time: 1:27:17 Pace: 11:43 / Total Miles 2,884.69 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

A commitment to your exercise routine is the key to fitness. Don’t skip your workout, it becomes a habit.

Did 16kms of Nonstop Indoor MAF aerobic running (Without Hydration), in 1:57:33 hrs @ 7:21 min/km pace and a low Heart Rate of 119 bpm, 99% of the running in Zone 2 and below, a proper way of aerobic running.

Burnt only 392 calories in 2 hrs of running and didn’t feel tired at all at the end of the run. This is what aerobic running teaches us.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Thu 6)
Time: 1:57:33 Pace: 11:50 / Total Miles 2,877.23 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Krishna Towers, Kandivali (East), Mumbai (runner profile)

Listened a lot about running, read a lot about workouts, jotted down a lot of training programs in our log book, but none of these will work, unless, you put a step forward.

Movement is life. Standing at the shore will not make you a swimmer, jump into the water and see the magic.

Day 17 : Garmin Century Challenge 2020

Did 2 hrs of Nonstop Indoor MAF aerobic running (Without Hydration), covering 16kms @ 7:36 min/km pace and a low Heart Rate of 121 bpm, 96% of the running in Zone 2 and below, a perfect aerobic workout.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Tue 4)
Time: 2:01:44 Pace: 12:15 / Total Miles 2,859.83 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.05 miles in Krishna Towers, Kandivali (East), Mumbai (runner profile)

Today morning Completed the WTC Friendship Day Run : Nonstop Indoor Half Marathon (Without Hydration) in 2:26:01 hrs @ 6:55 min/km pace.

Be consistent, keep working hard and you will definitely succeed.

Day 15 : Garmin Century Challenge 2020

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit. (Sun 2)
Time: 2:26:01 Pace: 11:12 / Total Miles 2,848.65 since 7/4/18

Kiranpal Singh Dhody (68) IN

12.43 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

COVID-19 and Lockdown has totally changed the concept of living. Earlier I used to run in the open but now I am confined to run Indoors only.
With today’s 20km run I completed 400kms of Indoor running in July 2020. My maximum mileage in a single month.

Day 13 : Garmin Century Challenge 2020

Did 20 Kms of slow aerobic indoor running in 2:28:07 hrs @ 7:24 min/km pace.

Today’s run was remembering BNP Endurathon which is held in July every year in the Borivali National Park Mumbai. I regularly took part in it, winning Podiums (2nd place) in three of the last four appearances.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit. (Fri 31)
Time: 2:28:07 Pace: 11:56 / Total Miles 2,834.36 since 7/4/18

Kiranpal Singh Dhody (68) IN

12.43 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

“I Love Marathon”

The most important requisite of Marathon training is to Run, Run, Run & Run. How so ever slow your pace be, it doesn’t matter, the thing which matters the most is that how much time you spent on your feet running, jogging, walking, do it at least for 2 to 3 hrs on every outing. Once you build your stamina, you will be able to finish your marathon strongly.

To run better, you have to run more. Runners need to run. That’s called specificity of training. No doubt Cross Training workouts like swimming and cycling are good exercises, but as a runner I feel why not spend that much time on running more. You can’t be a better runner by doing swimming or cycling, no matter what other health benefits might come from those activities.

Day 11 : Garmin Century Challenge 2020

Did 20 Kms of slow indoor aerobic running in 2:27:02 hrs @ 7:21 min/km pace.

The above picture is from New Delhi Half Marathon where in 2016 at the age of 60 I got my Personal Best HM time of 1:43:40 hrs @ 4:54 min/km pace and stood 4th in my age category.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit. (Tue 28)
Time: 2:27:02 Pace: 11:50 / Total Miles 2,814.48 since 7/4/18

Kiranpal Singh Dhody (68) IN

15.53 miles in Krishna Tower, Kandivali (East), Mumbai. (runner profile)

Day 8 : Garmin Century Challenge 2020

Did my Weekend Long Run: Almost 3 hrs of Nonstop Indoor aerobic run (without hydration) covering 25 kms at an easy pace of 7:09 min/km.

Without hydration because I am Testing myself as to how long I can run without oral input. Two weeks back I ran for 2-1/2 hrs and today improved to 3hrs without eating or drinking anything. Found that body has got enough fat reserves to convert them into energy and use it for running.

For Success remember two things:
1. Never miss your workout &
2. Always complete your workout, how so ever difficult it is. This perseverance will build your confidence and make you a strong and better runner.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Sun 26)
Time: 2:59:00 Pace: 11:32 / Total Miles 2,795.84 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Received by courier the Medal & T-Shirt for the First Lockdown Indoor Run 2020 held on 26th April. Had done this run of 10kms in 59:41 hrs at a faster indoor pace of 5:58 min/km.

Today Day 6 : Garmin Century Challenge 2020. Did 10 Kms of Nonstop Indoor running in 1:11:06 hrs at @ 7:06 min/km pace.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Fri 24)
Time: 1:11:06 Pace: 11:27 / Total Miles 2,774.10 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Day 4 : Garmin Century Challenge 2020

Did 12 Kms of Nonstop Indoor running in 1:25:06 hrs at @ 7:05 min/km pace.

What makes you a faster runner?

There's no denying that a high level of physical fitness, good running technique and a positive mindset all help. Also a number of physiological factors determine the limits of your endurance capability, including the efficiency of your heart, lungs and circulatory system in bringing oxygen in and circulating it to your muscles.

Although training can improve all of these factors, your genetic makeup decides the ultimate physiological limits of your body's performance.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Wed 22)
Time: 1:25:06 Pace: 11:25 / Total Miles 2,761.68 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Day 3 : Garmin Century Challenge 2020
Did 12 Kms in 1:26:46 hrs @ 7:13 min/km.

You're running, and all of a sudden, you get a cramp on your leg muscles. It happens to a lot of runners. I also got a severe cramp during the Satara Hill Half Marathon, when after the down hill, at the 18th km mark, I could not control my tears, had to drag myself for the remaining 3 kms to finish the race in 2:01:15 hrs. These are the learnings every runner has to go through during his running days.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Tue 21)
Time: 1:26:46 Pace: 11:39 / Total Miles 2,754.22 since 7/4/18

Kiranpal Singh Dhody (68) IN

8.70 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Final day of the 31 day “Run to the Moon” challenge. Today with the last run of this challenge (14 kms) I completed 380 Kms of indoor running in one month (20th Jun to 20th Jul).

Never in my life I had run continuously for 31 days without a break. But did it in this run and now another challenge of 100 days of continuous running in Garmin Century Challenge. Enjoying the new concept of virtual running which is making me more energetic.

Day 2 : Garmin Century Challenge 2020
Did 14kms in 1:49:56 hrs @ 7:51 min/km.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Mon 20)
Time: 1:49:56 Pace: 12:39 / Total Miles 2,746.76 since 7/4/18

Kiranpal Singh Dhody (68) IN

15.53 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

First Day, First Show
Garmin Century Challenge 2020

Did my weekend long indoor run of 25 kms in 2:50:01 hrs at a comfortable pace of 6:48 min/km

We must do one Weekend long run and the distance must be 50% more than the average of your other runs during the week.

30th day of the 31 day “Run to the Moon” challenge.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sun 19)
Time: 2:50:01 Pace: 10:57 / Total Miles 2,738.06 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

With so much to do in everyday life, running can get squeezed out. Lack of time is the biggest barrier to getting in running as much as you might like.

MAKE TIME : You can do it for yourself.

Plan your week : Sit down with your diary and draw up a realistic training schedule, before the blank spaces start filling up with other priorities.

Get up 30 minutes earlier : Run before anyone else is even out of bed, because there are no appointments to get in the way of an early morning run, and it will also energise you for the day ahead.

28th day of the 31 day “Run to the Moon” challenge.

Did 10kms indoor run in 1:15:47 hrs at a pace of 7:34 min/km.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Fri 17)
Time: 1:15:47 Pace: 12:12 / Total Miles 2,716.32 since 7/4/18

Kiranpal Singh Dhody (68) IN

8.08 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Wow! Average HR 116 bpm

Achieved my best HR performance in today’s continuous run of over 100 minutes. I could not expect anything better than this after just 4 months of MAF Aerobic Training.

Did nonstop 13 kms in 1:42:59 hrs, avg HR 116 bpm in Zone 1 & Zone 2
With MAF Training, you run by HEART RATE as opposed to speed and pace.

The theory behind MAF training, is to build up your aerobic base so that your body can learn to run faster and faster at a lower HR. This delays the time when your body needs to use the anaerobic system, which means you can run longer and faster before your body begins to tire.

27th day of the 31 day “Run to the Moon” challenge.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit.
(Thu 16)
Time: 1:42:59 Pace: 12:45 / Total Miles 2,710.11 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

In aerobic running, each time you breathe in, your body efficiently uses all the oxygen it needs to power the muscles, and you breathe out what your body does not need. Thus when you are “running aerobically”, your muscles have enough oxygen to produce all the energy they need to perform, that’s the reason I do this running without hydration.

Today did 16 kms of Nonstop Indoor Aerobic running (without hydration) in 2:05:45 hrs at a low HR of @ 127 bpm in Zone 2 & 3.

Loved to see today’s smooth HR graph.

26th day of the 31 day “Run to the Moon” challenge.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Wed 15)
Time: 2:05:45 Pace: 12:39 / Total Miles 2,702.03 since 7/4/18

Kiranpal Singh Dhody (68) IN

15.53 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Role models are a must for self-improvement because we must have a standard to aim for or compare ourselves with. And if you don’t find any, then choose yourself to be your Role model.

Today did my weekend long run :-

25 Kms of Nonstop Indoor running (Without Hydration) in 2:49:20 hrs at a pace of @ 6:46 min/km.

23rd day of “Run to the Moon” challenge.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sun 12)
Time: 2:49:2 Pace: 10:53 / Total Miles 2,679.04 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Can’t you spend just 4% of your day’s time to improve Your health ?

Lack of exercising can affect your health in various ways. There are multiple health benefits of Running. It is a great exercise for your complete body. It helps you burn calories, improves your mood, improves your sleep etc. etc.

If you are the one with a busy schedule and cannot spend too much time on exercise then running is the best exercise you can choose, just one hour of it can offer you amazing benefits.

Day 19th of “Run to the Moon” challenge

Did 10 Kms of indoor running at a slow pace of 7:38 min/km in 1:16:29 hrs.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit.
(Wed 8)
Time: 1:16:29 Pace: 12:19 / Total Miles 2,644.88 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Running is an invitation into an uncomfortable place filled with doubt, difficulty and struggle. When we accept that invitation we find within ourselves truth, strength and resilience.

Day 16th of “Run to the Moon”

Did 10 Kms of indoor running at a pace of 7:33 min/km in 1:15:41 hrs, HR @ 125 bpm.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Sun 5)
Time: 1:15:41 Pace: 12:11 / Total Miles 2,625.00 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.05 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

15th Day of “Run to the Moon” challenge.

Today did my weekend long run :
Nonstop Indoor Half Marathon 21.1 Kms (without hydration) in 2:32:34 hrs at an average pace 7:13 min/km & HR @ 124 bpm mostly in Zone 2.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sat 4)
Time: 2:32:34 Pace: 11:42 / Total Miles 2,618.79 since 7/4/18

Kiranpal Singh Dhody (68) IN

7.46 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Consistency means constantly doing a certain thing time and time again and sticking to the same principles to achieve the results. Almost 4 months of MAF HR training at a slow pace has resulted in settled heart rate. Consistency still required for the full year to get much better results.

Today is Day 13 of the 31 days “Run to the Moon” challenge. Did 12 Kms of Nonstop indoor aerobic running in 1:32:24 hrs, at a low HR of 127 bpm.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Thu 2)
Time: 1:32:24 Pace: 12:24 / Total Miles 2,599.53 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.32 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Plan every day as if it matters the most. Give every single day your best effort and focus on what you are doing today to the best of your ability and you will make each day your masterpiece.

Today is Day 11 of the 31 days “Run to the Moon” challenge. Did 15kms of Nonstop indoor running in 1:58:32 hrs, mostly in Zone 2, at a low heart rate of 126 bpm. Loved to see the smooth HR graph.

Almost 2 hrs of running was done without any hydration. Actually in slow running you don’t feel like eating or drinking anything orally for the first two hours as our body can produce energy for running from the fats stored in our body.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running, Keep Fit. (Tue 30)
Time: 1:58:32 Pace: 12:44 / Total Miles 2,585.86 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.94 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

If you are trying to be successful at something, whether it is running or a health and fitness goal, why not push yourself just a little bit more? Sacrifice an hour of sleep to gain an edge and become fit and a successful runner.

Today is Day 9 of the 31 days “Run to the Moon” challenge. Did 2 hrs of MAF aerobic indoor running at a controlled average Heart Rate of 129 bpm, covering 16kms.

Continue the momentum, Stay Active, Stay Healthy irrespective of circumstances.

Stay Home,Keep Running, Keep Fit. (Sun 28)
Time: 2:03:08 Pace: 12:24 / Total Miles 2,570.33 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today is Day 8 of the 31 days “Run to the Moon” challenge.
Did 10 Kms of indoor running at a pace of 6:58 min/km in 1:09: 42 hrs.

It's the little things that are vital. Little things make big things happen. Do a little workout each day and see the big difference in you.

Continue the momentum,
Stay Active, Stay Healthy irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Sat 27)
Time: 1:09:43 Pace: 11:14 / Total Miles 2,560.39 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today is Day 7 of the 31 days “Run to the Moon” challenge.
Did 10 Kms of MAF aerobic low Heart Rate indoor running at a slow pace of 8:11 min/km.

After nearly 3 months of MAF aerobic HR training, today I was successful in maintaining my aerobic HR threshold level of 125 bpm. The average HR was 125 bpm for nearly 1:21:56 hrs of running , mostly in Zone 2. Usually it takes 6 to 12 months of training to show the results.

Though the pace was very slow but In aerobic training we have not to worry about how slow we are going, let it be at a jogging pace, nor we have to see the time taken to complete the run, but the only thing which matters is that your Heart Rate should not shoot above your aerobic threshold level.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Fri 26)
Time: 1:21:56 Pace: 13:12 / Total Miles 2,554.18 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today is the 5th day of the 31 days “Run to the Moon” challenge. Did 10 Kms of MAF aerobic low Heart Rate indoor running at an average HR of 130 bpm. Love today smooth HR graph.

Health is the greatest wealth we will ever have. Without our health, our vitality, our best energy, every part of our lives has the opportunity to suffer. Health is about physical, mental, emotional and spiritual well being. They are all connected. They are all important.

We need to do exercise to keep or body fit and healthy, not just a simple exercise but a “Regular Exercise”. Everybody could do exercise but there are only a few people who could keep up with regular exercise since most of us are lazy to do it. Doing regular exercise could really contribute a lot with regards to our health. This could make us active, relax, and attentive at the same time.

We must ask ourselves - is my job more important than my overall wellbeing? Does the money in the bank mean more to me than my long-term health?

To conclude, achieving a healthy lifestyle is well within your control if you start the journey with clear goals in mind and the realisation that it is your greatest wealth. An excellent health will enable you live a long life, have high levels of energy and vitality and more importantly live happily and peacefully, every moment. This will be your best return on your Investment.

Happiest people in the world are the ones who have Health and Love in their life.


Continue the momentum, Stay Active,
Stay Healthy irrespective of circumstances.

Stay Home,Keep Running, Keep Fit.

(Wed 24)
Time: 1:17:13 Pace: 12:26 / Total Miles 2,541.76 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today is the 4th day of the “Run to the Moon” event. Did 10kms of indoor progression running in 1:04:03 hrs at an average pace of 6:23 min/km.

A progression run is a run with structured pace increases from beginning to end, starting at a comfortable speed, gradually getting faster to wrap up at the end.

Start your run at a slower pace as compared with your usual running speed. This will also give your body a chance to warm up. Once your breathing becomes more controlled and the strength returns to your legs, you can start running at a level of quickness that you’re more accustomed to, which will seem much easier now.

Always remember not to start your runs too fast otherwise you will slow down at the end, and thus fail in your attempt to get your Personal Best.

Progression runs, whose defining characteristic is a steady acceleration, helps develop your sense of pacing, and trains you to hold onto your speed--even when you're slightly tired.

Continue the momentum, Stay Active,
Stay Healthy irrespective of circumstances.

Stay Home,Keep Running, Keep Fit.
(Tue 23)
Time: 1:04:03 Pace: 10:19 / Total Miles 2,535.55 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Good things don’t always come to those who wait, you have to go and get them. The only way you can ensure your success is by working on your goals to achieve them. If you choose to do nothing, then nothing will happen. No successful person ever got what he wanted by simply waiting around.

You need to put in the work and be patient in order to reach your goals. You and only you can make it happen. So stop waiting around, go for it !

Today is the 3rd day of “Run to the Moon”
Did 10kms of indoor running in 1:14:56 hrs at a easy pace of @ 7:29 min/km.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Mon 22)
Time: 1:14:56 Pace: 12:04 / Total Miles 2,529.34 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

Today took part in the “Kaizen 2.0 International Indoor Virtual Run”

Completed 10k in my fastest indoor timing of 59:04 minutes @ 5:54 min/km pace.

Continue the momentum,
Stay Active, Stay Healthy
irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sun 21)
Time: 00:59:04 Pace: 9:31 / Total Miles 2,523.13 since 7/4/18

Kiranpal Singh Dhody (68) IN

6.21 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

“Run To The Moon”

To achieve something we need to set goals. Goals are our plans to succeed. Goals give us a sense of direction, they give us something to aim for, they motivate us, they help us track our personal progress. These are all the reasons that goals are important to have. Without a goal we don’t have a target, therefore we shoot aimlessly at nothing or spend our lives doing nothing.

Today I did the first run of “Run to the Moon” virtual event doing 10kms of indoor running in 1:07:54 hrs @ 6:46 min/km pace.

Continue the momentum,
Stay Active, Stay Healthy irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit. (Sat 20)
Time: 1:07:54 Pace: 10:56 / Total Miles 2,516.92 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.32 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

If you're happy in what you're doing, you will love it and do it well, you'll like yourself, you'll have inner peace. And if you have that, along with physical health, you will be more successful than you could possibly have imagined.

I did nearly 2hrs of indoor MAF aerobic slow running in Zone 2 & 3 at a low HR of 132 bpm covering a distance of 15 kms.

Continue the momentum,
Stay Active, Stay Healthy irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Wed 17)
Time: 1:59:43 Pace: 12:51 / Total Miles 2,510.71 since 7/4/18

Kiranpal Singh Dhody (68) IN

13.05 miles in Krishna Tower, Kandivali (East), Mumbai (runner profile)

“26 Virtual Rio De Janeiro
Half Marathon”

Virtual running events are talk of the town nowadays because the regular events might take a long to restart.

Yesterday I took part in 26 Virtual Rio De Janeiro Half Marathon, completed it in 2:42:40 hrs @ 7:43 min/km pace.

People from all over the world can take part in these virtual runs. But the problem with me is that I am in a Red Zone hence have to run indoors only. In Indoor running you have to put brakes every few seconds for turning which doesn’t allow you to run at a faster pace.

Continue the momentum,
Stay Active, Stay Healthy irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.

(Sun 14)
Time: 2:47:40 Pace: 12:51 / Total Miles 2,501.39 since 7/4/18

Kiranpal Singh Dhody (68) IN

9.32 miles in Krishna Tower, Kandivali (East), Mumbai. (runner profile)

Many a times we tend to get so caught up in times/paces/distances, both our own and of others, and the comparisons that we forget to just enjoy the thrill, pain and endorphins of a good run.

Today I did an indoor slow MAF HR run of 15 kms with a slow time of 1:54:36 hrs at a low Heart Rate of 136 bpm @ 7:38 min/km pace, a pace which would usually look like as a ‘bad,slow’ run. But the enjoyment reminded me not to become so obsessed about racing against the clock or against my own or even others times. By doing so we forget to appreciate the feeling of a strong run and the feeling of freedom and enjoyment.

Dream your goals quietly, focus only on yours, don’t lose the love of the run or take yourself too seriously. Strength and determination can be measured in many ways – find what’s important to you.

Continue the momentum,
Stay Active, Stay Healthy irrespective of circumstances.

Stay Home,Keep Running,
Keep Fit.
(Wed 10)
Time: 1:54:36 Pace: 12:18 / Total Miles 2,482.13 since 7/4/18