My name is Manikandan, you call me Mani.  41 years old. I'm living in Pune with my family. (wife, 2 kids). I'm working in Rolls-Royce (since 2011) as a Technical Author.  I was a Design Engineer, recently changed into Technical Author.... It's really interesting. I'm running since 2013. I came to Mumbai 2011 and . I was in Airoli, In 2012 my company sponsored a program called *GCC - Global Corporate Challenge* it was a walking challenge for 112 days,  I did awesome and finished this challenge by Rolls-Royce employees World Top 7. I have completed 2500 km in 112 days, my walking step was 40,000/day Average. I lost my weight from 76 kg to 66 kg* after so many years. I walked like crazy those days, many times *Airoli to Turbhe to Airoli* (my office location).

I never imagined this *GCC* walking challenge is going to change my life. After that my colleagues forced me to register *Mumbai Marathon 2013* because of them I forcefully registered for *Full Marathon* (Half Marathon registration over) I got Mumbai Marathon bib by limited other state quota without timing certificate. Finally, with lot of difficulties completed First Marathon in my life without any running back ground, without any 5k,  10k, 21km running experience,  like straight away jumped to Marathon Sea.

I was super excited when I completed my first Marathon. Mumbai Marathon 2013 - 5 hrs 28 min was my timing. After that understood Marathon means this much difficult. Than decided to do 21 km 😂 and limited my Marathon into yearly once.

Than after  I shaped from *NMR Runners* learned many things from them. Than slowly I started Half Marathon and 10km Events.

Total : 15 Full Marathon 15+ Half Marathon

2 times 10km

One Time 12 Hour Mumbai Ultra.

2016 - Started World Marathon Major series, now completed 5 World Marathon Majors:

The Abbott World Marathon Majors (AWMM) is a championship-style competition for marathon runners that started in 2006. A points-based competition founded on six major city marathon races recognized as the highest profile on the calendar, the series comprises annual races for the cities of Tokyo (Japan), Boston (USA), London (UK), Berlin (Germany), Chicago (USA), and New York City (USA).

These 6 events are called World Marathon Majors, because of world class standards, no of spectators, facilities and participants etc.

If any runners those who complete this 6 World Marathon Majors will get a STAR MEDAL become a highest achievement in their running history. In all overworld approx. 4800 runners got this STAR MEDAL and only 30 Indians have this STAR MEDAL after London Marathon 2019.

I have started my World Marathon Major in 2016 from New York City Marathon, later I have successfully completed Berlin Marathon 2017 (Germany), Tokyo Marathon 2018 (Japan), Chicago Marathon 2018 (USA) and London Marathon 2019 (UK).

My  next target is Boston Marathon 2020 (USA) and finish my World Marathon Major journey and to get STAR MEDAL of one of the prestigious Indians.

If I complete World Marathon Major by 2020, I am one of the fastest Indian who complete the 6 World Marathon Major is another record. So waiting 😊

Once I complete Boston Marathon I will get a *Star Medal* which is very prestigious for any Marathon runner.

only 40 Indian's are holding Star Medal.

----------------------------------------

My Personal Best Timings

Marathon - 3 Hrs 54 min

Half Marathon - 1 Hr 39 min

10 km - 46 min

----------------------------------------

Now Mumbai Marathon 2020 and Boston Marathon 2020 is my Target Race.

----------------------------------------

*Some milestones*

1. Vadodara International   Marathon 2015 - Relay race Winner,  Won first prize - Rs 50,000 Award

2. Official Pacer:

    - Sub 1.45 Hrs (India's Fastest Pacing Timing)  - 2 Times

      - Sub 2 Hrs (Satara Hill Marathon) - 2 Times

- Sub 2.45 Hrs - 1 Time

         - Uncountable Personal Pacer for Running friends

3. ACSM (American College of Sports Medicine) Certified Marathon Coach - 2019

4. GCC - Global Corporate Challenge 2014 Walking Challenge - Rolls-Royce Employees World Top - 2 Winner (approx. 4500 Employees participated)

----------------------------------------

Like you guys, I want to also do my best in my *9th Mumbai Marathon 2020*

I am highly confident this time, all your motivation, knowledge sharing, guidance will help me to achieve a *New Personal Best* in Mumbai...

I am looking forward you all...

Thank you... 😊👍🙏

My article wrote by my friend Dr.Priya:

https://www.fitofyfitness.com/news.aspx?bGlkPWZlZWEzY2ZmLTI5ZTEtNDA0Yy05NDE5LWE3NjkwMDg2NTE5Ng==

06/09/2019 - Friday

About Marathon Training schedule:

Monday - Mostly rest day if you do long runs (More than 15 km) / Do recovery running or Easy pace running Tuesday - Recovery or Easy Runs (If you taken rest on Monday) / Tempo Runs 5 to 7 km Wednesday - Tempo Run (If you did Recovery or Easy run on Tuesday) / Strength Training Thursday - Interval or Speed run Friday - Universal Runners Rest day or Cross Training or Stretches or Strength Training Saturday - Cross Training or Rest Sunday - Long Running

Stretching:

Before running : Dynamic stretching for 10 to 15 min, depending upon your distance. After R unning: Static stretching for 15 to 20 min, depending upon your distance.

03/10/2019 - Thursday

20/09/2019 - Friday Morning 5.00 AM Age : 42 Height : 165 cm Weight : 63 kg RHR : 56 /min BMI : 23.1

Friends, please trust me,  this data's also contributing very important role in your daily running*

Heart rate basics,

Non runner - 70 to 90 /min.

Regular Runner - 50 to 70 / min.

Elite Runner - Less than 50 / min

• If you start your Running training from RHR 80/min, your heart rate will reduce 1/min every single week of regular running*

• If you running regularly, check your RHR after 4 - 6 months, it will reach up-to 55 - 60 / min, which is your discipline practice of your Training*

I have started my RHR with 85 /min, on 9th July.

After 2 months of Walking, Jogging and Running, Today my RHR - Rest Heart Rate is 56 / min, This is a good indication my training. 😊

• So everyone can easily understand your training journey after some time*😊

My friend Mr.Devesh wrote a intro about me to his HR regarding Breakfast Talk program for employees. Really I feel proud and impressed his simple write-up.

1. Design Engineer in Rolls-Royce, Pune – A Passionate Marathon Runner & a great motivator. 2. He is a certified Marathon Coach – ACSM (American College of Sports Medicine). 3. He is an International Marathon runner. 4. He has completed 5 World Marathon Majors and aiming to get STAR MEDAL (42 KM) i.e. New York / Berlin / Tokyo / Chicago / London (World big Marathon series). 5. He has another world Marathon (42 KM) in coming April 2020, Boston US. After this, he will become "One of the Indian" to get a prestigious "SIX STAR MEDAL". Only 40 Indians are holding the STAR MEDAL in India. 6. Mani got first Prize in Vadodara International Marathon – Half Marathon relay race. 7. He is one of the Fast Pacers in Half Marathon @ 21 km 1 Hr 45 min (He did two times become a Fast Pacer). 8. He was an official Marathon Pacer more than 5 times, helped many runners to cross the finish line. 9. He participated 7 times India’s premium Marathon event called Mumbai International Marathon. 10. He is excellent in Sports Nutrition, Diet plan & Control, Runners Strength Training and Stretching, weight loss techniques.

Thank you so much dear friend Devesh. He also a excellent marathoner.

---

18/10/2019 - friday

According to a recent report, Singapore has topped the list of World's healthiest countries, while most of the countries are in the down line. The health score is based on factors such as life expectancy from birth and causes of death, while health-risk is based on factors which could impede health such as the proportion of young people who smoke, the number of people with raised cholesterol and the number of immunizations. Singapore came top with an overall score of 89.45%, Italy ranked second healthiest with 89.07% and Australia came third with 88.33%. What about other countries which are well developed in economically, but in Fitness point of view? The study also revealed a global rise in the consumption of healthy food, such as fruit and vegetables, but this was overtaken by a concerning increase in the amount of junk food being eaten. I am sure you all are motivated after hearing these statistics. So, let’s understand how one can be healthy.

If you think about fitness than you should start with your weight and BMI. First, you should check your BMI (Body Mass Index) Which is calculated by your height and weight. Any person’s BMI if is more than 25, he should start some physical exercise immediately. You may calculate your ideal weight or maybe try to achieve BMI range in between 22 to 24. To achieve this, you should start some intensive workouts. If you want to prepare mentally some workout programs, first start checking your weight every day without fail. Also always be with some fitness freak people and get some inspiration from them. So you can travel towards your fitness goal without any problems. If the person regularly doing any intensive workouts, his Resting Heart Rate will be less than 70/min. so start some exercise programs which will give some intensity to your heart and maintain your fitness. As the WHO (World Health Organization) recommends 10,000 steps per day will help you to maintain your fitness and more active in the entire day. Nowadays, most of the people know what good food is, which one should avoid. You can start a simple diet plan like you can make your own diet plan without much modifying your traditional foods. The word called Diet means is very big. For me just avoid Junk food, unnecessary sweets or limit your sugar intake. Also, the best diet tip is to control your food intake while having Dinner. I always suggest to my colleagues, friends, and relatives, co runners try to avoid at least weekly 3 to 4 days carbs food for dinner. Instead of carbs, you may eat Vegetable soups, salads, Fruits platter, etc. This will help a lot and decrease your weight.

The fitness activities depend on your sleeping pattern. I always finish my dinner at 7 pm and go to bed at 9 pm. So, I can easily wakeup at 4 am. I never miss my morning jogging with my friends. Gym is another best option for all workouts, you can take an annual membership. I prefer trekking or hill walk in weekends. I never miss cycling twice a week from home to office. Some time I will come to office by public transport which add some extra distance to my legs. I do 15 min walk after my lunch with my colleagues. If I get some break, never hesitate to do stretches for 1 or 2 min. Make your Health priority in life and see the transformation in yourself. It will surely increase your productivity.

---

Any Marathon runners who want to complete his Half Marathon distance 21 km within 2 Hours will be a new milestone in running.

That dream will comes true if you run with a official pacer who run SUB 2.00 Hours flag.

When you run solely for recreation and exercise, your pace is less important than getting in a good workout and meeting your distance goals. If you challenge yourself to improve your speed or to beat your personal record, your running pace becomes more significant. Meet your time goal by running with a pacer, who helps you to stay on track by maintaining a specific time per kilometers/mile.

• Keeping You on Track*

A pacer helps you to finish a race in a specific time. Half-marathons and marathons often provide pacing teams for a variety of finish times. Pacing teams are led by experienced racers who are trained to help you maintain a steady pace. If your goal is to finish a Half marathon in 2 hours, for example, running with a 2-hour pacer will help you to maintain an average pace of 5 minutes 43 seconds per kilometers.

Also official pacer have a golden rule called, "NOT ONE MINUTE BEFORE, NOT ONE SECOND LATE"

For Example: Sub 2 Hours Official 21 km Half Marathon pacers will finish the race in between 1.59.00 Hours to 1.59.59 Hours.

So you ready to achieve Sub 2.00 Hours - 21 km Half Marathon?

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________