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दिल की धडकन का मॉनीटर – भाग १

हा लेख मी मिसळपाव.कॉम प्रसिद्ध केला होता…
राम राम मंड्ळी!
#मिपाफिटनेसच्या निमित्ताने अनेक मिपाकर – त्यात बरेच दिग्गजसुद्धा – उत्साहाने पुढे येऊन व्यायामाबद्दल माहिती देत आहेत, चर्चा करीत आहेत – म्हटलं त्यात आपणही थोडी भर घालावी.
आज आपण चर्चा करणार आहोत ती हार्ट रेट मॉनिटर (Heart Rate Monitor) वापरून “सुयोग्य” व्यायाम कसा करावा ह्या विषयावर. सुयोग्य शब्दाला अवतरण मुद्दाम का घातलंय ते पुढे येईलच पण नमनाला अधिक तेल न घालता हार्ट रेट मॉनिटर म्हणजे नक्की काय ते आपण बघूयात! मी हमी देतो की तुम्ही “सुयोग्य” व्यायाम पद्धतीने व्यायम केलात तर १ किंवा जास्तीत जास्त २ महिन्यात तुमचा एरोबीक पर्फॉर्मन्स सुधारेल (न सुधारल्यास कळवणे, लुक्सानी मिसळ+मस्तानीच्या मापात भरून दिली जाईल 🙂 )
माझं स्वतःच्या व्यायामाचं/स्पर्धांचे वेळापत्रक प्रामुख्याने धावण्याभोवती रचलेलं आहे त्यामुळे खालील माहिती धावण्याच्या व्यायाम प्रकाराला समोर (रनिंग) ठेवून लिहिली आहे. अर्थात ह्याच माहितीचा उपयोग कुठल्याही एरोबीक व्यायामप्रकारासाठी निश्चित होईल! मी कोणी सर्टीफाईड कोच नाहीये त्यामुळे लिखाणात काही चूक आढळून आली तर बिनधास्त सांगा – मी सुद्धा शिकेन.

लेखाची मांडणी ढोबळपणे ३ भागात केलीय.

  1. हार्ट रेट मॉनिटर का वापरावा?
  2. हार्ट रेट मॉनिटर म्हणजे काय आणि तो कसा निवडावा?
  3. हार्ट रेट मॉनिटर कसा वापरावा?

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Categories: Running, मराठी.

By aditya
— May 8, 2017 at 12:40 am

Turkey Trot’16

As usual, Silicon Valley Turkey Trot is run on a flat course. With 25000+ runners, it is a very large but a well-managed race (in fact, it is the largest local running event). This remains a very much a fun race for me.
It was also nice to PR with 51:21 (7 minutes off from my last best 10-k race time).

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Categories: Race Reports, Running.

By aditya
— November 28, 2016 at 11:15 pm

Morgan Hill Marathon’16

Another year, another race. But, boy was this a fun race!

Short version:

  • Pre-race –
    • Perfect 8 day running taper going in to the race.
    • Good sleep followed by a cup of tea and a banana 40 minutes prior to the race.
  • Race day –
    • Weather – Cool(65 degrees), overcast morning and smaller than usual number of runners – even though I was in the middle of the pack, I crossed the start line in about 10 seconds after the gun went off!!.
    • In-race hydration: Water at mile 6 (as practiced), Gatorade at mile 10, water again at mile 12.
    • Good, consistent pace of averaging 8:30 min/mile with 170 steps/min during first 8-9 miles, slowed to 8:49 min/mile for next 3 miles. Finished strong… and, guess what – a PR of 1:57!! This was my first sub-2 hour half-marathon and it felt huge!
  • Post-race –
    • Recovery was ultra smooth. I must have sat for barely hour-and-half after coming back – no nap. But I was perfectly alright – so much so that, I could prepare for (house-cleaning etc.), participate in and clean up after a large dinner party at home that finished at 12 am next day – all in all I was up for 21 hours straight – first 2 of which I ran my fastest half-marathon!!

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Categories: Race Reports, Running.

By aditya
— November 2, 2016 at 4:17 pm

Turkey Trot 10K’15

This year it was decidedly chilly 32 F thanksgiving morning. I woke up, got ready and then headed out to the SAP center after cup of tea and a banana. At 6 am, parking was not a problem. I strolled over to our company tent and over a steaming hot cup of green tea, chatted with couple of early arrivals and the volunteers. I could not resist the delectable and freshly baked blueberry muffin (the only mistake of the race) but stopped after just one.
After a quick group photo, I headed out to the start line – crossed it within a minute and was soon off to crowded but flat and fast course over next six miles.
After sixth mile marker and just a few yards shy of the finish line, I threw up (blueberry muffin grrr….) but was alright after that.
Despite that hiccup, crossed the finish line at 58:03 of chip time – that is at 9:37/mi clip – my personal best.

Overall, it was nice and quick race.

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Categories: Race Reports, Running.

By aditya
— January 10, 2016 at 5:55 am

Morgan Hill Marathon’15

I ran in Morgan Hill Half Marathon – my second one – on Sunday. It took me 2:10 hours to finish it. It was a minute longer than last year.
Race Highlights:
Pre-race nutrition: 1 cup of tea + 1 banana.
Strong start and consistent pace around 9:36 until mile 8.
In-race hydration: Good combination of 2 water stop (Mile 6, 11) and 1 Gatorade (Mile 9)
Race Lowlights
Mild to noticeable IBT
Walking-break and degraded pace of 11:22 between mile 11-12
Training Highlights:
Consistent weekly mileage 15-16 miles and good taper
Race-day endurance/pace mirrored closely with weekend long runs
Lower and different amount x-training (compared to previous year) did not affect adversely the pace, or introduce new injuries (switched-out bike rides with swims)

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Categories: Race Reports, Running, Travel.

By aditya
— October 28, 2015 at 4:24 am

Morgan Hill HM’14

I ran in Morgan Hill Half Marathon – my first – on Sunday. It took me 2:09 hours to finish it.
The city of Morgan Hill is a suburban city about 60 miles south of San Fransisco and about 30 miles south of famed “Silicon Valley”.
I drove down to the city for the packet pick-up the day before race. First impression of the city – that of a quiet, affluent neighborhood has stayed with me. The Expo itself was rather small but all the local sports shops were well represented. With registration for me and my friends  done, I rode back home – bro0ding over a 1000 ft elevation gain on hilly 6 miles out-and-back route.

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Categories: Race Reports, Running, Travel.

By aditya
— November 4, 2014 at 5:57 pm

Brooks Ghost 6 – First impressions

When it comes down to neutral road running shoes, I have been an Asics Nimbus user past 3 years.
So, you can say that this (early) review is not neutral (and no, no pun intended here ).

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Categories: Running.

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By aditya
— July 30, 2014 at 4:02 am

Turkey Trot 10K’13

Today I ran 10-k in 1:01:41(chip time) in Silicon Valley Turkey Trot – that is about 9:56 minutes/mi on average(RunKeeper recorded 09:26 minutes/mi).

It was a flat course – Beginning at junction of Market street and W. Santa Clara Street,  coursing through downtown San Jose before finishing at one end of Guadalupe Park. I think this was very well arranged event even though at 25000 participants it was easily the largest of it’s kind around. The volunteers (who had come as early as 5:45AM!) were excellent – cheering on/guiding the runners, distributing water, bananas, collecting food donations and in general being very helpful through out the run. I had added bonus at the end – our CEO had turned up for a 5K and I managed a take quick snap with him.

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Categories: Race Reports, Running.

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By aditya
— November 29, 2013 at 4:53 pm

दक्षिणेकडचे खवय्येगिरी -3 चिकन चेट्टीनाड करी

चिकन अतिशय व्हर्सटाईल जिन्नस आहे – हजारोंनी रेशीप्या असतील. पण जेव्हा चिकन + नारळाच्या दुधाला, खमंग मसाल्याची जोड मिळते तेव्हा चेट्टीनाड करी नावाचा स्वर्गीय पदार्थ तयार होतो.
खवय्येगिरीच्या आधीच्या पोस्ट सारखीच(दक्षिणेकडची खव्वयेगिरी–१, दक्षिणेकडची खव्वयेगिरी–२), ही रेशिपी सुद्धा अगदी पारम्पारिक – दक्षिणेतल्या चेट्टेनाड (तमिळनाडूचा किनारपट्टीचा भाग)भागातील  आहे. करायला थोडी वेळखाऊ आणि किंचित किचकट आहे पण श्रमाचे सार्थक करणारी आहे. Continued…

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Categories: Recipe, मराठी.

By aditya
— April 17, 2012 at 10:18 pm

श्री हनुमान वडवानल स्तोत्रम्

श्रीगणेशाय नम: ॥

ॐअस्य श्रीहनुमान् वडवानल स्तोत्र मंत्रस्य॥

श्रीरामचंद्र ऋषी:  श्रीवडवानल हनुमान् देवता ॥
मम समस्तरोगप्रशमनार्थं आयुरारोग्यैक्ष्वर्याभिवृध्द्यर्थं समस्त पापक्षयार्थं सीतारामचंद्रप्रीत्यर्थं हनुमान्वडवानल स्तोत्रजपमहंकरिष्ये ॥१ ॥

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Categories: मराठी.

By aditya
— June 23, 2011 at 12:07 pm