Save a life, we did, you can!

10 Nov 2013
4:15 AM - 4:30 AM
A usual Sunday morning for me to get up early and go for long run. A unusual Sunday morning for my friends and colleagues Kishor and Bhaskar who this time enrolled for TCSFit4Life 5 Mile Corporate Run. We decided to go together in Kishor's car and they were supposed to pick me from my home in Kharadi.

5:00 AM
Kishor and Bhaskar came on time for the pickup and we started the long journey of around 35 kilometers towards Hinjewadi Phase 3. We started catching up personal front and the journey was going pretty well.

5:15 AM
We just crossed the Airport Road intersection near IBM and suddenly after going next 400 meters on Golf Course Road we saw a person lying unconscious and bleeding, he was in shorts so we thought he might be a runner going to Hinjewadi as well, 50 meters away we saw his bike and both were in the middle of the road. We immediately took our car on the side and rushed towards him.

I was so scared to see him bleeding and we even thought he might be dead. I hold myself stronger and went to touch his arm to check his pulse. His body was cold and it seems like he was lying there for quite some time and the temperature outside was around 9 degrees.

I took his arm and checked his pulse and it was there! Yes! I shouted he's ALIVE! In the mean while other passerby commuters also stopped and we took him near the pavement. I called the Police(100) and Ambulance(108) and like always it's really hard to tell them your whereabouts. Kishor and Bhaskar went to nearby Police Station to inform and get the help, and came back as they told them that the patrolling officers hare already left to the spot.
Some of us started searching for emergency contact on his wallet and phone but the irony with the smart phones is that they are locked and you cannot access the contacts. We were furiously searching for something so that we can inform his family. In the meanwhile Kishor and Bhaskar came and still no police or ambulance around.
Now and then I was rubbing his hands and checking his pulse.

5:30 AM
Finally two patrolling officers came on a bike, we told them everything about how we found him lying on the middle of the road to taking him to the pavement etc. They asked us about the ambulance and told us to wait for it. Those were the last words to break our patience, we immediately said "this person might die if we keep delaying the initial first aid". We immediately volunteered to put him in our car and take him to the nearby hospital. We put him on the backseat with me and we followed the officers. Ten minutes later we reached a small hospital near Yerwada.

5:40 AM
The officers knocked the door of Emergency Ward and someone came with a torch we told him about the person lying on the backseat. He went back with his torch put the light on his face and said "Head injury hai, CT Scan karna padega"(It's a head injury we have to do CT Scan).
The statement went into our nerves, we angrily told him to at least start the first aid before doing all his analysis and recommendations.

In the mean while we kept searching for an alternate number so that we can inform his family/friends/relatives. Finally we found an id card in his bag with an alternate number. The officer immediately called on the number and someone picked it, it was his wife and he told her about the incident and asked them to come over.
Afterwards the officer "Thanked!" us for helping this guy and taking him to the hospital. He took our name, address and phone numbers and told us that we can leave.

5:55 AM
We were still shaken, we resumed our journey towards Hinjewadi. Only thing we discussed on the way that how we can use this incident as a lesson to prepare ourselves better for these kind of emergency situations.

6:35 AM
We reached Hinjewadi Phase 3, TCS Campus. The race was suppose to start at 6:30 AM but got delayed we took our bibs and rushed towards the assembly area.

6:50 AM
The race started and we ran the 8K with the smile and pride that today we saved a life!

Lessons learned from this incident:

• Take the person directly to the hospital: Don't wait for the police to come, as per the orders of Supreme Court, doctor/hospitals can now admit a person without having police report. We were unaware of it, but later found out.
• Emergency Contact Card : Always write down an alternate number/emergency contact number(s) on a card/post-it and put it in your pocket. Give similar card/post-it to your family members with your contact details on it. Add your blood group, it will help the emergency services person.
• Emergency Contact List : Put up a list of people and their respective numbers on a paper and paste it on the fridge or somewhere which is easily accessible. This will help your family to inform the person in different groups office colleagues/ friends etc.
• Smart phone ICE : Some smart phones provide this facility to add "In Case of Emergency" group which let's you to access your family/friends contact without unlocking the phone.
• Wear a helmet/Seat Belt : Never ignore the protective gear before you hit the road. The person would not have got those injuries on the head if he would have wearing a helmet.

Most importantly, never hesitate to help a person in need, there's no bigger pride than saving a life!

#Running: Shoe Selection

One of the most frequent question I encounter as a runner is not about running but about “Which shoe should I buy?” . It’s an important question coz that is the only accessory you need to run and having a bad shoe will jeopardize the training routine and might cause injury. There’s lot of science behind choosing a right shoe, and if you Google it you will be bogged down by the amount of information. So I tried to map everything in the form of a 1-page mindmap(click to open full image), which will help you to get familiar with the jargons as well as help you with the choosing the right shoe according to your foot type.

 

Arch Types:

Foot Mechanics:

Underpronator: Foot does not roll in, or rolls outward. You push off mainly from the small toes on the outside of the foot.

 

Normal: Foot rolls in slightly. You push off evenly from the front of the foot.

 

Overpronator: Foot rolls inward significantly. You push off mainly from the large toes on the inside of the foot.

 

 

How does your foot strike the ground?

Forefoot Strike

Midfoot Strike

Heel Strike

Extreme Heel Strike

 

Shoe Selection Chart:

 

Anatomy of running shoe:

 

Running Shoe Buying Tips:

• Shop late in the day -- your feet swell during the day.
• Measure your foot while standing.
• Try on both shoes with the socks you will wear.
• Buy for your larger foot (feet are rarely the same exact size).
• Allow a thumbnail's width between the shoe and your big toe.
• Choose shoes that are comfortable immediately. If they hurt in the store, don't buy them.
• Look for a moderately priced shoe. Price is not necessarily an indication of quality. Research has shown that moderately priced running shoes work just as well as expensive ones.
• Make sure the shoe matches your foot type and running style.
• Wear new shoes around the house before using them on short runs.
• Don't do a long run in new shoes. Start out with a short run and stop if you have any hot spots, which are a warning sign that a blister is on the way.
• Consider having an evaluation by a doctor, physical therapist, or podiatrist to learn your foot type.

 

Lacing techniques for various foot types:

 

 

Shoe FAQs:

Q: How snug should a running shoe fit?

A: Aim for a thumbnail's length of extra space in the toebox. This helps you avoid losing toenails since your toes won't jam against the end when running downhill or when your feet swell. The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight.

Q: What is the typical lifespan of a running shoe?

A: In general, a pair of running shoes should last between 400 to 500 miles of running (3 or 4 months for regular runners). This varies depending on your running mechanics. Take a look at your shoes. While the uppers will often look good, check the midsole and outsoles to see if they are compressed or worn.

Q: If I wear an orthotic to correct my pronation, do I still need a motion-control shoe?

A: You may be OK with a neutral shoe, but a motion-control shoe will offer additional support.

Q: Can I use a road shoe for running trails?

A: Absolutely, just keep in mind that a trail shoe will give you more traction on rough or loose surfaces than a road shoe.

Q: If I supinate, can I wear a shoe that is for overpronators?

A: You shouldn't. It's best to go with the shoe that coordinates with your body mechanics to avoid any injuries.

Q: Is it OK to do a race or long run while wearing new shoes?

A: The best approach is to do a short run first to see how your new shoes feel. You want to make sure the shoe is right for you before hitting a trail or pounding the pavement in a race.

 

References:

http://www.dickssportinggoods.com/info/index.jsp?categoryId=12749426

http://www.runnersworld.com/shoeadvisor

http://sportsmedicine.about.com/cs/beforeyoubuy/a/aabyb_shoes.htm

http://www.rei.com/learn/expert-advice/running-shoes.html

My first triathlon experience!

I always wanted to do a triathlon even before I ran my first half marathon in December 2011. I was inspired by my boss Dave who was planning to do the Ironman in June 2012. After going through the web about triathlon and Ironman I thought it’s next to impossible to do it here in India. I proved myself wrong on 20th October 2013 when I did my first Olympic Triathlon(1.5K swim, 40K cycling, 10K running) at the Hyderabad Triathlon.

For the folks who doesn’t know what is a triathlon, here’s what Wikipedia says:

"A triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines.While many variations of the sport exist, triathlon, in its most popular form, involves swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, cycle, and run components. The word "triathlon" is of Greek origin from τρεις or treis (three) and αθλος or athlos (contest)." – Wikipedia

 

The Trigger:

The trigger for me occurred when some of friends did a mini triathlon organized in Pune and I volunteered to run the last 5K with my runner friend Hitesh. I offered my bike(cycle) to Hitesh and planned to run the 5K with him. I reached at the venue and when I saw a bunch of triathletes starting swimming and transitioning to biking and later running. The thought came in my mind that I’ve to do it, it’s gonnna be FUN!

The Challenge:

The challenge for me was the first part i.e., Swimming. Yes, I don’t know swimming and I’ve just three months to learn swim and complete 1500 meters(15 laps of a 50mts Olympic size pool). The very next day I enrolled myself to Deccan Gymkhana Tilak Tank to learn swimming. Just for the reference this pool is at the heart of the city and I live in the suburbs so everyday I’ve to travel 16kms up and 16kms down without disturbing my running schedule.

FYI, I run four times a week Tuesday, Thursday, Friday and Sunday. My friend Arun supported me and we planned to run on Prabhat Road near the pool on Tuesday and Friday and go for swim afterwards. It worked! we started and some other folks joined us for running as well as swimming. Now I’m motivated by two things, first to swim the 1.5K and to run with the folks who are new to running and only showing up coz I’m there.

I told my swimming instructor Mr. Ashok Deshpande about the triathlon and he assured me that I can. It was a confidence booster for me so I started with the Free Style whereas the rest of the group started with Breast Stroke. Learning freestyle requires lot of patience and I realized it after first fifteen day when I was just learning to flutter my legs and rest of the groups were able to do the Breast Stroke. The only thing which was pushing me was the GOAL that I’ve to do it coz I’ve chosen it! It was giving me some sleepless nights and I was only thinking about swimming these days.

Everyday without thinking twice I used to go to the pool do my practice, pushing myself a bit more. I started watching lot of Youtube videos and some of them really helped me. Here are some of the videos/links I would like to share. I especially loved the drills taught by Coach Robb.

Coach Robb: Swimming: Swim Drills: Breathing Freestyle
http://www.youtube.com/watch?v=p0ePIQb7bXw

Freestyle Swimming - Breathing
http://www.youtube.com/watch?v=vJHmWRIpD4I

Top Tips for Dealing With Breathing Problems in Swimming
http://www.youtube.com/watch?v=tIbSsad0z9U

Early Vertical Forearm EVF- High Elbow Freestyle
http://www.youtube.com/watch?v=EF93rZpczaU
breathing technique in the freestyle stroke
http://www.swimsmooth.com/breathing.html

Triathlon Training : Proper Swimming Techniques
http://www.youtube.com/watch?v=4a0Q-IAqO8U

 

The Mock:

Three weeks before the actual event we(me and my fellow triathletes) decided to do the full mock of the event i.e., 1.5K swim, 40K cycle and 10K run. Till that point I’m still not very confident and efficient in swimming but we have to do it to gain the confidence. The maximum swim distance till that day that I’ve done was 500mts and from 500 to 1500 is quite a gap! I estimated that I’ll take around 1.5 hours and I was quite right. Cycling and running was easy for me.

As I started cycling everyday to work as I’ve had no option/time to do cycle it worked for me. Running was the strongest for me coz I’ve been doing it from last one and a half year and now I really enjoy running.

With the support of our families we finished our first mock triathlon and I became so confident that I’ll do it. For next couple of weeks I started working on my swimming technique.

 

The D-day:

After a week of carbo-loading and tapering down we were ready for this day. We reached the venue and after the registration and basic formalities we were at the pool. As the Half-Ironman event was still going on we have to wait for a while. Me and one of my triathlete friend requested the side lane coz of that we have to wait a little longer. Finally, I was in the pool and the first surprise was that the pool was uniformly 7ft deep, there were no place to rest you feet even on the side!

I started slowly and did took breaks in between. First 500mts are always challenging but once you get the hang of water, it becomes normal. The only thought which comes in my mind was “The people who don’t stop, can’t be beaten”, lap after lap I kept going and finally finished my last one.

As soon as I jumped out of the pool I was so happy coz the hard part was done and now this is the time to catch up! Within 4 minutes I was on my bike after eating a granola bar. After first 5K you’ll realize that Hyderabad is a tough route coz the route goes through some hills and later went on outside the town with a road full of rolling hills. One lesson I learned on that day was leaning forward on the bike and that helped me a lot to make it more aero dynamic whenever there was a drag due to the breeze.

Running although I consider as my strength was tough coz I started at 10:45am when the sun is on the top of my head and the route was really really tough coz of rolling hills without any shade! I started slow but kept going. One thing I was doing constantly was cheering up my fellow triathletes and I don’t know but that gives me some synergy to move forward. After some of the steep rolling hills and crouching heat I managed to reach the stadium and like always sprinted the last 200mts.

 

It was an amazing journey for me, especially for a person who doesn’t knows swimming and does 1.5K in just 3 months! It’s a proof of the determination and pure will.

I’m ready for the next!

Jai Ho!

#Running : first three things to remember!

I started running since June 2012 and till now have logged 2900 kilometers, among the first few things I learnt I would like to share the three most important ones. 

1. Mouth Breathing : Yes, your heard it right you need to breathe from your mouth as when you run your body requires more oxygen and when you breathe from your mouth you get that extra oxygen.
   "Mouth breathing is by far the best way to breath while running, largely because it brings in more oxygen than breathing through the nose." - runnersconnect.net
   
2. Forefeet Landing :
   
   There are so many theories around landing on forefoot, mid foot and rear foot(heel), but I followed forefeet landing and till now haven't encountered any injuries. It might be because forefeet landing is more closer to running barefoot, and the cushioning provided by the balls of your feet takes away the pressure. Try to bend you keens when you land it will reduce the impact which shifts to the hip and lower back.
   
3. Land under your body :
   
   There should be a straight line from your head to your feet when you strike the ground back while running. Just draw an imaginary line from the center of your head to the balls of you feet. Leaning a bit forward as shown in the image above will create low center of gravity  this will create an extra force which will help you in running. To begin with start with small stride instead of big stride. Having small stride will let you fall frequently under your body.

 

In summary I’ll say that simply breathe from your mouth open(inhale/exhale), land on the balls of your feet and try to land under your body.

Do share your feedback/thoughts/suggestions.

 

Happy Running

 

Image sources:

http://www.drscholls.com/Images/ball-of-foot_tcm67-48264.jpg

http://www.footankle.com/images/metatarsalgia1.jpg

http://www.mlhphysio.co.uk/images/blog/run1.jpg

Rise & Shine - best inspirational video!

I love this video, every time I feel like staying in the bed in the morning I always say those three words "Rise and Shine" and it always works for me!

Welcome to the grind!

Great tips for long run from Runners World

As I'm all geared up for our Sunday's long run of 28K I found this link on Runner's World on extending your long run. Check it out it has great tips and I totally agree will all of them.

1. Slow your pace. You'll save energy for those bonus miles by slowing your pace. You should feel comfortable and able to carry on a conversation. A good rule of thumb: Add 90 seconds to two minutes per mile to your normal pace. 

2. Add miles gradually. To keep injuries and burnout at bay, tack on no more than one to one-and-a-half miles at a time. (For marathoners, add no more than two to three miles per week.)

3. Do one long run per week. Pick a day to tackle a new distance (weekends tend to work best for most people). You don't want to feel rushed to complete your run, so make sure you set aside enough time to get it done at an easy pace. Every three to four weeks, scale back your long run distance to avoid overtraining.     

4. Go ahead, take walk breaks. You'll still reap the endurance benefits of running non-stop. Before you know it, you'll be able to run from start to finish. (Check out a run-walk guide here.)

5. Fuel the tank. On runs longer than an hour, bring along fuel that's rich in carbohydrates and electrolytes. To keep your energy level consistent, start fueling about 30 minutes into your run and refuel again every 15 to 20 minutes. Ease into it to train your stomach, and experiment with different products. Learn more about on-the-run nutrition from our Fuel School columnist Pamela Nisevich Bede here.

6. Break it up. Mentally, that is. Segment your run into manageable parts so that you're not intimidated by the full distance. For instance, a 15-mile run could be thought of as three five-milers.

7. Run a looped route or on a treadmill. Consider running a one- to two-mile loop so you can stay close to fuel, bathrooms or the finish line. You'll avoid getting stuck far away from home on an out-and-back run or long loop if you need to quit unexpectedly. If you're on the 'mill, set the incline to 1% or 2% to better simulate overcoming the wind resistance of running outdoors.    

8. Be patient. Building endurance takes time. As Grete Waitz, nine-time winner of the New York City Marathon, put it, "Hurry slowly. Move ahead, but be patient." 

Link : http://www.runnersworld.com/running-tips/8-ways-to-extend-your-long-run?page=single

Have a great run!

Jet, Set, GO!

Welcome to journey of making of an Indian triathlete!

I would use this space to share my experiences of training, nutrition, pain, motivation and most importantly the inspiration to become a triathlete.

I was a nice normal guy stuck in the routine with growing belly because of the sedentary lifestyle of the industry which I'm a part of, yes we build software by sitting long hours staring at our screens and playing with our keyboard. Everything looks/sounds good coz you get paid for it and you can buy things with the money you get by working on things whether you like it or not. The things which we buy are mostly not that we need but the things that we want(and we are not going to use them after a while).

So breaking the rut was important and even on personal front I had a breakup and was really low on how to get back to life! So I enrolled in the gym nearby and started workouts. It's painful in the beginning but once you get hold of it you start liking it and same happened to me. My motivation levels started going up and I started feeling good about my physical and mental strength that I gained out of it. In the process I made few good friends and a whole new way of taking challenges in life!

It was not that important to start with a story but to begin the conversation I think stories set the context and it's more personal as well.

So looking forward to share my experience via this blog. Stay tuned!