Kiranpal Singh Dhody (67) IN

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

“My Fastest Indoor Half Marathon”

Still a long time when we will have the usual runs, till then we have to take part in Virtual Runs only.

Had registered for today’s Atmanirbhar Daud (Self Reliance Run), a virtual run, and did my fastest Indoor Half Marathon ( 21.1 kms ) in 2:18:13 hrs @ 6:32 min/km pace.

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

Stay Home,Keep Running, Keep Fit. (Sun 7)
Time: 2:18:13 Pace: 10:32 / Total Miles 2,472.81 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

The tough time and the tough life has made us tougher than before.

Today did over 2 hrs of nonstop indoor aerobic running (without hydration) covering 16kms at a slow pace of 7:57 min/km and a low HR of 133 bpm (mostly in Zone 3).

Without hydration because in aerobic slow running you hardly require any oral input in the first two hours. Don’t be afraid of getting starved, aerobic running teaches your body to burn fats stored in the body to get energy throughout your running.

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

Stay Home,Keep Running,
Keep Fit.
(Thu 4)
Time: 2:07:12 Pace: 12:48 / Total Miles 2,459.67 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

No respite from Lockdown for Mumbai, the only alternative for runners like me is to do indoor running.

Today did 20 kms of indoor aerobic running at a low Heart Rate of 131 bpm in 2:37:32 hrs @ 7:52 min/km pace.

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

Stay Home,Keep Running, Keep Fit.
(Tue 2)
Time: 2:37:32 Pace: 12:41 / Total Miles 2,449.73 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Last week I tried the stairs workout for the first time and loved it so much that I included it in my regular weekly workout.

Today Improved upon my last week’s workout and by doing 10000 stairs, had set a time limit of 100 minutes but finished it 4 minutes earlier in 96 minutes only.

Total Stairs : 10000
250 Floors Up
250 Floors Down
Time taken : 96 minutes

Continue the momentum, Stay Active,
Stay Healthy irrespective of circumstances.
Stay Home,Keep Running, Keep Fit. (Sun 31)
Time: 1:36:08 Pace: 20:50 / Total Miles 2,437.30 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

To keep the momentum going on, yesterday I did an indoor Half Marathon (21.1 km) to celebrate my birthday. Did it in 2:36:46 hrs @ 7:26 min/km pace.

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

Stay Home,Keep Running,
Keep Fit.
(Fri 29)
Time: 2:36:46 Pace: 12:01 / Total Miles 2,432.68 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 16kms of aerobic indoor running in 2:07:49 hrs @ 7:59 min/km pace and an average low HR of 131 bpm. Tried my best to keep it around 125 but in between it shot up.

The most irritating part of aerobic running is that most of the times, you have to put brakes on your speed to be within the Heart rate limit. The moment you take 4-5 fast strides the HR shoots up. But that is the method of this training, to remain within your Maximum Aerobic Heart Rate.

We must abide by the laws of nature which gives us plenty of examples like “unless the iron becomes red hot, you cannot mould it, so is this training which is heating our body to get moulded and give us better results once it fully adapts it.

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

Stay Home,Keep Running,
Keep Fit.
(Wed 27)
Time: 2:07:48 Pace: 12:52 / Total Miles 2,419.63 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 2 hrs of slow Indoor running covering 16 kms @ 7:40 min/km pace and HR of 146 bpm.

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

Stay Home,Keep Running. (Mon 25)
Time: 2:02:48 Pace: 12:22 / Total Miles 2,409.69 since 7/4/18

Kiranpal Singh Dhody (67) IN

3.18 miles in Krishna Towers, Kandivali Mumbai (runner profile)

My first attempt at stairs climbing. Today instead of my regular weekend long run I did stairs climbing, up & down, 6000 stairs in 57 minutes.

10 Floors in my building has = 200 stairs
One round up & down = 400 stairs
I did 15 rounds x 400 stairs = 6000 stairs Ascended and Descended = 300 Floors
Time taken : 57 minutes

When running, your body moves in a horizontal pattern with a slight vertical movement. However, with stair climbing, your muscles are forced to resist gravity and move in a vertical pattern. When you move your body vertically, you place high demands on the lower body. Your leg muscles must repeatedly lift your body against the pull of gravity which puts more demand on the muscles in the lower body.

When you climb stairs, you burn twice the fat in half the time than if you run. Thinking of adding stairs workout this in my weekly schedule.

Stay Home, Stay Healthy.
Keep Running, Keep Fit. (Sat 23)
Time: 57:04 Pace: 17:57 / Total Miles 2,399.75 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did almost 2 hrs of nonstop indoor running, without hydration, covering 15kms @ 7:46 min/km pace, average HR 139 bpm.

In the slow runs body burns fats for fuelling, hence I didn’t feel like drinking or eating anything orally throughout the run. Was not much tired also. Could feel the development of slow-twitch muscle fibres in calfs and thighs, which are helpful for endurance running.

If you want your body to burn body fats then you have to cut your carbohydrates intake because when your body has a full supply of carbohydrates to break down for fuel, it doesn’t take trouble to burn much fats. So before long endurance runs, instead of carbo loading, change to eating a higher fat meal which will help your body burn the fats and provide enough energy to fuel the run.

Remember that your body will burn fats at a greater rate when you run one 120 minute session rather than doing two 60 minute runs the same day. Consistently train your body over a period of weeks and months to shift your metabolism.

Stay Home, Stay Healthy.
Keep Running, Stay Fit. (Thu 21)
Time: 1:56:36 Pace: 12:31 / Total Miles 2,396.57 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

After Sunday’s Full Marathon today did a slow aerobic indoor recovery run of 90 minutes covering 10 kms at a low Heart Rate of 128 bpm.

Stay Home, Stay Healthy.
Keep Running, Keep Fit. (Tue 19)
Time: 1:30:14 Pace: 14:32 / Total Miles 2,387.25 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Wow! Today did My Longest Indoor Run, Full Marathon 42.2 kms.

42.2 kms in 5:32:40 hrs @ 7:52min/km pace

Being a marathon runner I really love running, be it anywhere, never miss my running workouts. During the last two months of lockdown I have been running indoors every alternate day, sometimes 10k, or 15k or 21k and a few times 27k. Last week an indoor run “India United Against Covid-19 Indoor Run 2020” was announced, it is being held today. I saw that there were categories from 3k to 42k, so a thought came to my mind that why not try 42k this time, though it will be difficult for me but I will manage. So I registered for Full Marathon 42k.

I think officially I might not get such a chance again in life, so wanted to make it memorable by running a Full Marathon. Now I can proudly say and remember it as my only Indoor Full Marathon having run during the lockdown 2020.

Did the Full Marathon after a gap of nearly 10 years. I started running Full Marathon from the inaugural SCMM in 2004. From then onwards for 7 years continuously I ran FM in SCMM but in 2010 I suffered from Cervical Spondylitis and had to remain away from running for 3 yrs. On resuming running I chose Half Marathon so as not to put load on my neck.

Running a Full Marathon after a gap of 10 years and that too indoors was a great challenge for me, it was not at all easy, found it difficult after the 30th km, but I love running so I enjoyed it and completed it as a challenge. It was indeed a very different experience.

My Garmin Forerunner 225 battery exhausted after the 32nd km after running for 4 hrs, and when I charged it, it restarted so I got two datas, 32km and 10.2 km ( Totalling 42.2 kms in 5:32:40 hrs @ 7:52 min/km pace.)

Stay Home, Stay Healthy.
Keep Running, Keep Fit. (Sun 17)
Time: 5:32:40 Pace: 12:41 / Total Miles 2,381.04 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 90 mins of indoor running covering 13 kms at an average pace of 6:53 min/km

Stay Home, Stay Healthy.
Keep Running, Keep Fit. (Wed 13)
Time: 1:29:35 Pace: 11:06 / Total Miles 2,349.82 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 2hrs of aerobic slow run training at a low heart rate of 124 bpm.

Try running at a low heart rate of 120 bpm for just 10 minutes and I am sure, initially, most of you will find it difficult to maintain the low HR.

Benefits Aerobic running :
It saves your body from getting injured.
And it trains your body to use fats for energy.

Stay Home, Stay Healthy.
Keep Running, Keep Fit.
(Mon 11)
Time: 2:01:32 Pace: 13:59 / Total Miles 2,341.74 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Confidence is nothing more than believing in yourself, and
believing in yourself is about doing the things you once didn’t believe you could do.

You just need a little confidence, so don’t be lazy, get up and start with your workouts to improve your immunity and beat the deadly virus. It is for your benefit.

Today did the weekend long run (Indoor) of 20kms in 2:25:27 hrs at a pace of 7:16 min/km.

Stay Home, Stay Healthy.
Keep Running, Keep Fit.

(Sat 9)
Time: 2:25:27 Pace: 11:43 / Total Miles 2,333.04 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 15kms of Indoor aerobic running at a low heart rate of 129 bpm in 2:02:00 hrs.

The problem in aerobic running is that the moment you start running fast your HR shoots up. Tried my best to keep it around 125 bpm (my maximum aerobic HR limit) by slowing down constantly @ 8:08 min/km.

But once you mould your heart to beat at a slower rate by aerobic training, then even if you run fast, your HR will not shoot up and save you from injury, but it will take a couple of years of slow running to do that.

Stay Home, Stay Healthy.
Keep Running, Keep Fit.
(Thu 7)
Time: 2:02:00 Pace: 13:06 / Total Miles 2,320.61 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

“Watermelon is Wonderful”

Did the morning run of 18kms in 2:15:42 hrs @ 7:32 min/km pace at a HR of 137 bpm.

I prefer natural foods instead of supplements for recovery, so after the run enjoying my favourite summer fruit, amazingly sweet, juicy and ripe watermelon.

There are a lot of nutritional benefits of watermelon especially for runners, so we should eat it more because it has more than 90 percent water, it is incredibly hydrating. Eating watermelon pre or post run can help you rehydrate.

The juicy fruit is also loaded with vitamins A, B6, and C, to boost your immunity.

Watermelon juice is rich in the amino acid L-citrulline. Drinking watermelon juice postrun helps to reduce muscle soreness and cramps.

It also has potassium and electrolytes, which are critical after a long, hot summer run.

Eating Watermelon improves your running performance by increasing your ability to use oxygen efficiently because, like beetroot, it also contains nitric acid, which can improve blood flow and oxygen uptake improving your VO2 Max levels.

Post-run carbs are crucial for replenishing glycogen and with 21 grams of carbs per serving, watermelon is great to boost the recovery.

So reaching for a refreshing watermelon after your next run is a great way to rehydrate your stores.

Stay Home, Stay Healthy.
Keep Fit, Keep Running.
(Tue 5)
Time: 2:15:42 Pace: 12:08 / Total Miles 2,311.29 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did my weekend long run of 21.1 kms ( HM) in 2:26:32 hrs @ 6:56 min/km pace.

The lockdown has been further extended, so still many more days to do the workouts at home. Use exercise or running as a way to relieve stress, feel good, and remove boredom. Boredom often leads to poor food choices, which often lead to low energy and more poor food choices, weight gain and increased inflammation which can weaken the immune system.

In contrast, exercise is designed to keep you moving, keep you burning calories, maintaining body weight, and preserving/building muscle tissue,. There are also mental benefits - you get an endorphin rush, relieve stress, and have the satisfaction of knowing you are exercising and doing something positive for your body and brain while you are stuck at home.

So Stay Home, Stay Healthy & Stay Fit.

(Sat 2)
Time: 2:26:32 Pace: 11:11 / Total Miles 2,300.11 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 15kms of nonstop indoor running (without hydration) in 1:47:23 hrs @ 7:09 min/km pace

Stay home, Stay safe.
Keep running, Keep fit.
(Thu 30)
Time: 1:47:23 Pace: 11:32 / Total Miles 2,286.99 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Indoor Half Marathon at a low Heart Rate of @ 122 bpm

Today I did 21.1 kms of indoor aerobic running in 2:52:18 hrs at a very slow pace of @ 8:09 min/km.

Under this training you have to keep an eye on the HR only and not on the pace per km nor on the overall time taken to complete the distance, let the pace be very very slow but HR should not cross your Maximum limit.

In Aerobic training you have to run below your Maximum aerobic HR limit. As I am 65 yrs old my maximum aerobic Heart Rate is @ 115 bpm (180-65=115). Tried my best to be within that limit but still crossed a bit to run @ 122 bpm. The problem comes when after running a few kms your body is warmed up and you want to run faster but suddenly the Heart Rate starts shooting up, thus you have to slow down immediately. The moment HR went above 115 bpm I had to reduce my speed to be within the HR limit.

The problem also comes in the last few kms, when the body is exhausted, at that time it becomes very difficult to keep the HR down while running, hence you have to almost jog or start walking to keep HR within the limits and thereby registering a very bad pace.

It needs years of aerobic running practice at a slow speed to develop low heart race pace.

I loved today’s HR graph. It is not easy to run for nearly 3 hrs at a low Heart Rate of @ 122 bpm.
(Tue 28)
Time: 2:52:18 Pace: 13:08 / Total Miles 2,277.67 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

My fastest indoor 10k

Today morning did the “10k Virtual Lockdown Indoor run” in 59:41 minutes at a faster pace of @ 5:58 min/km

Since the last two months I was working on aerobic low heart rate slow runs, running at a slow pace of @ 7:30 min/km. Today morning I was afraid whether I will be able to run any faster, but found that there is still some speed left in me and by regular practice of speed workouts I can gain momentum.

But mind you it was not easy doing a speed workout after a gap of two months. (Sun 26)
Time: 59:41 Pace: 9:37 / Total Miles 2,258.34 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Had to cut short my weekend long run to 20 kms because of tomorrow’s “10k Virtual Lockdown Indoor run”

Today did 20 kms in 2:28:58 hrs @ 7:27 min/km pace.

With my grandson who enjoys my workouts.

Stay home, stay safe, stay fit & keep Running.
(Sat 25)
Time: 2:28:58 Pace: 12:00 / Total Miles 2,250.89 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Did 16kms of indoor running in 1:59:14 @ 7:27 min/km pace.

Please keep it in mind that this is a lockdown situation and not your vacation. So don’t be lazy; Get up and do your workouts to remain fit.

We cannot say how long we will have to stay in this situation, remember not to come out as a couch potato after the lockdown.

Take care, Stay home, Stay fit. (Thu 23)
Time: 1:59:14 Pace: 12:00 / Total Miles 2,238.46 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Did nonstop 15kms of indoor running (without hydration) in 1:43:49 hrs @ 6:55 min/km pace.

Maintain consistency by running whatever distance you can to remain fit and healthy. We want ourselves to be healthier and stronger after the lockdown.

Stay home, Stay fit.
(Tue 21)
Time: 1:43:49 Pace: 11:09 / Total Miles 2,228.52 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

My longest indoor run 27kms

Today was the day for my weekend long run and I did my longest indoor run of 27kms in 3:18:56 hrs @ 7:22 min/km pace at an average HR 138 and 1691 Calories burnt.

Physically as well as Mentally it was a challenging run.

Running helps in overall fitness, affecting each part of our body. (Sat 18)
Time: 3:18:56 Pace: 11:52 / Total Miles 2,216.71 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Did a nonstop 18 Kms of slow jogging at a low heart rate of 119 bpm.
As I am training on low heart rate so I was glad to note that the HR did not shoot up even after running continuously for nearly 2-1/2 hrs. (Wed 15)
Time: 2:24:00 Pace: 12:53 / Total Miles 2,199.93 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

To celebrate the festival of Baisakhi (The birth of Khalsa) today I did an indoor Half Marathon (21.1 Kms) in 2:34:10 hrs @ 7:18 min/km pace.

Did “Ardas” (The Sikh Prayer) and prayed to God for “Sarbat Da Bhala” (Blessings for everyone on this Universe)

Now having some foot massage as the feet are quite sore due to barefoot running.
(Mon 13)
Time: 2:34:10 Pace: 11:45 / Total Miles 2,188.75 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today I did my weekend long run.

Did 24kms of slow running in my house in 2:52:02 hrs at a slow pace of 7:10 min/km.

Running at an easy & comfortable pace strengthens your muscles, your lungs, and your heart, trains your respiratory, cardio and muscular systems to be more efficient.

A weekly long, slow run will improve your endurance, enhance your fat-burning ability, strengthens and improve bloodflow to your muscles - especially your legs, arms and torso and build mental toughness.

Stay home, be safe & keep running.
(Sat 11)
Time: 2:52:02 Pace: 11:33 / Total Miles 2,175.62 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today morning did a nonstop 16kms of running in 1:54:57 hrs @ 7:07 min/km pace and average Heart Rate of 134 bpm.

Actually I am training on MAF low Heart Rate formula, In my Garmin I have put an alert at 130 HR and the moment it goes above 130, I slowdown or start walking to bring it down, thus getting an overall slow pace.
(Wed 8)
Time: 1:53:57 Pace: 11:28 / Total Miles 2,160.71 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did a non stop Half Marathon in my house.

21:12 kms in 2:24:57 hrs @ 6:52 min/km pace.

Please remember that fitness and exercise will build a strong immune system in your body to fight against any type of virus. It is for your benefit, so don’t skip your workouts and stay safe.
(Mon 6)
Time: 2:24:57 Pace: 11:03 / Total Miles 2,150.77 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today morning did 18kms of running in my home in 2:05:05 hrs at an easy pace of @ 6:57 min/km.

Though we are passing through a difficult time but we must see positivity in everything. Is this is a blessing in disguise for us ? Because of No Office and being at home, we have plenty of time at hand, we have got a golden chance to relax after our workouts. I sleep nearly 2-3 hrs in the afternoon to get full recovery. I have not seen such a phase in my 64 yrs of life when we have got so much time at hand, so we must also take full advantage of this time.

Keep running, keep doing exercises to keep yourself fit, everything will be alright.
(Sat 4)
Time: 2:05:05 Pace: 11:12 / Total Miles 2,137.65 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Did the morning run within my house.
20 Kms of slow running in 2:24:46 hrs @ 7.14 min/km pace and average HR of 133 bpm.

In the very 1st week of lockdown I have become expert in most of the household works. After the morning workout cooked some yummy Aloo Paranthas.

This is what we all runners are doing these days of lockdown, some of us don’t disclose but I don’t mind. (Thu 2)
Time: 2:24:47 Pace: 11:40 / Total Miles 2,126.47 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today I did 25Kms of running inside my flat in 3:12:45 hrs at a slow pace of @ 7:42min/km

Running is one thing which is important to keep us fit. Being healthy and fit is more important than ever. Take care my friends, keep running or walking or exercising.

We will conquer this virus. We will win.

(Tue 31)
Time: 3:12:45 Pace: 12:25 / Total Miles 2,114.04 since 7/4/18

Kiranpal Singh Dhody (67) IN

6.21 miles in Kandivali Mumbai (runner profile)

Doing household work after 10kms of running as the maids are not allowed due to Corona virus. (Wed 25)
Time: 1:15:27 Pace: 12:09 / Total Miles 2,079.25 since 7/4/18

Kiranpal Singh Dhody (67) IN

13.14 miles in Kandivali (East), Mumbai (runner profile)

Where there is will, there is a way.

Half Marathon on my terrace.

My last two workouts were on the Western Express Highway Mumbai. Some people, reading my posts, requested me not to go outside on the roads for running. I humbly regard their gestures and thank them for their advice.

So today morning I dressed up and climbed one floor to reach my terrace. Could not get good pace due to small place but managed to do 21.1 Kms (Half marathon distance) @ 6:57 min/km pace in 2:26:46 hrs.


(Mon 23)
Time: 2:26:46 Pace: 11:11 / Total Miles 2,073.04 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today I did my weekend long run of 24Kms. Kandivali to Ghodbunder and return on Western Express Highway, at a slow pace of @ 6:01 min/km in 2hrs 24min. Building my slow-twitch muscles by running slow and long.


(Sat 21)
Time: 2:24:22 Pace: 9:41 / Total Miles 2,059.90 since 7/4/18

Kiranpal Singh Dhody (67) IN

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

Today did 20kms of easy running on Western Express Highway from Kandivali to Mira Road and return at a slow pace of @6:13 min/km in just over 2hrs.

Very difficulty to run fast on the highways because of speeding vehicles, buses, trucks etc.

But there is no other way out, can’t kill my passion. (Thu 19)
Time: 2:05:27 Pace: 10:01 / Total Miles 2,044.99 since 7/4/18

Kiranpal Singh Dhody (67) IN

10.05 miles in Madh Island, Malad (runner profile)

Last week Sports Authority of India ground was closed for running, and today Borivali National Park was also closed due to the scare of Corona virus.
No regrets, a runner needs just a road to run and that’s all, so I got ready, took 250ml of water bottle and 4 Dates (one for every 5kms) and went for road running from Kandivali to Madh Island.
Did about 16kms at a slower pace of @ 6:23 min/km.
Had to slow down because of the traffic on the roads, but no problem, something is better than nothing.
And now off to work.


(Tue 17)
Time: 1:43:17 Pace: 10:17 / Total Miles 2,032.45 since 7/4/18

Kiranpal Singh Dhody (67) IN

11.18 miles in Borivali National Park Mumbai (runner profile)

Weekend long run of 18kms @ 6:13 min/km pace in the natural surroundings of Borivali National Park Mumbai (Sat 14)
Time: 1:51:50 Pace: 10:00 / Total Miles 2,022.40 since 7/4/18

Kiranpal Singh Dhody (67) IN

7.46 miles in SAI Kandivali Mumbai (runner profile)

After the run celebrated Holi, the festival of colours. (Tue 10)
Time: 1:15:36 Pace: 10:09 / Total Miles 2,005.01 since 7/4/18

Kiranpal Singh Dhody (67) IN

6.21 miles in SAI Kandivali Mumbai (runner profile)

After down with viral fever for ten days started training again for the last three days. Today did slow track and hill running of 10kms to build the endurance. (Sun 8)
Time: 1:04:12 Pace: 10:20 / Total Miles 1,997.55 since 7/4/18

Kiranpal Singh Dhody (67) IN

3.10 miles in Shivaji Park, Dadar, Mumbai (runner profile)

Swatantryaveer Run 2020
5k run in which I came 4th in 58+ age category (Sun 23)
Time: 24:29 Pace: 7:54 / Total Miles 1,983.26 since 7/4/18

Kiranpal Singh Dhody (67) IN

6.18 miles in Khuman Lampak Stadium, Imphal, Manipur (runner profile)

National Masters Athletics Championship 2020 in Manipur
10k run, came 7th out of 24 participants (Thu 13)
Time: 51:11 Pace: 8:18 / Total Miles 1,974.19 since 7/4/18

Kiranpal Singh Dhody (67) IN

2.49 miles in Khuman Lampak Stadium Imphal,Manipur (runner profile)

Have come to take part in the National Masters Athletics Championship in Imphal, Manipur. Did warmup of 4kms (Sun 9)
Time: 26:41 Pace: 10:45 / Total Miles 1,964.94 since 7/4/18

Kiranpal Singh Dhody (67) IN

6.21 miles in Heston Park, Hounslow, London (GB) (runner profile)

Temp : 3 Degrees,
Place: Heston, Hounslow, London.
Enjoyed the morning run of 10kms with the coolest breeze in London. Could not do the workouts at my best as the climate is too cold, and I have to run with a heavy tracksuit on.
My last day here, leaving back to India tomorrow. (Wed 29)
Time: 58:29 Pace: 9:25 / Total Miles 1,940.27 since 7/4/18

Kiranpal Singh Dhody (67) IN

9.32 miles in Heston Park, Hounslow, London (GB) (runner profile)

You really enjoy your morning runs in the cool climate of London. Today morning did 15kms of running at an easy pace of 5:46 min/km in 1:26:39 hrs (Mon 27)
Time: 1:26:28 Pace: 9:17 / Total Miles 1,934.06 since 7/4/18

Kiranpal Singh Dhody (67) IN

4.97 miles in Heston Park Hounslow London (GB) (runner profile)

Enjoying morning runs in the cold climate of London. It was 4 degrees here today morning, quite different from Mumbai. But you find it difficult to push yourself in the track suit. Hence could do 8kms @ 5:22 min/km pace only in 43 minutes. (Wed 22)
Time: 43:03 Pace: 8:40 / Total Miles 1,924.74 since 7/4/18

Kiranpal Singh Dhody (67) IN

9.32 miles in Heston Park, Hounslow, London (GB) (runner profile)

It was 1 degree temperature in London, but I rarely miss my workouts. Enjoyed my weekend long run of 15kms @ 5:26 min/km pace. (Sun 19)
Time: 1:21:40 Pace: 8:46 / Total Miles 1,917.91 since 7/4/18

Kiranpal Singh Dhody (67) IN

6.21 miles in Hounslow, London (GB) (runner profile)

Came to London to attend my niece’s wedding, but rarely miss my morning run. Did 10k of road running @ 5;45 min/km pace in 57:33 min. Beautiful London. (Fri 17)
Time: 57:33 Pace: 9:16 / Total Miles 1,906.10 since 7/4/18

Kiranpal Singh Dhody (67) IN

9.32 miles in SAI Kandivali Mumbai (runner profile)

Target for this Sunday’s morning run of 15kms was to do it at @ 5:30 min/km pace and I did it in 1:21:38 @ 5:26 min/km pace. (Sun 12)
Time: 1:21:38 Pace: 8:46 / Total Miles 1,889.06 since 7/4/18

Kiranpal Singh Dhody (67) IN

6.84 miles in SAI Kandivali Mumbai (runner profile)

Thursday’s Speed Interval training:-
1km x 6 Reps with 2 min rest.
Target was to do each rep. at @ 4:30 min/km pace
and I did at :-
4.19 min, 4.33 min, 4.32 min, 4.31 min, 4:36 min & 4:34 min (Thu 9)
Time: 1:08:54 Pace: 10:05 / Total Miles 1,873.53 since 7/4/18