17. May 2015 · 2 comments · Categories: Running, Sports · Tags: , ,

Well, that’s a very big word to use, but that is how I feel today about myself.

I slept last night a little anxious about how will I be dealing with today. When I entered the stadium it was electrifying and very energizing. I was only telling myself that this is not a competition and only to enjoy the run as long as I could run. I was clear that I am going to push myself but not as much that I am going to hurt myself. The flag off was at 6:00 AM and it was on time. I was very high on energy seeing the crowd. Started at my regular pace and within few minutes was out of the stadium beginning my first ever official 10K. Usually I take a break after about 10 minutes of run and walk for few seconds before I start running again. But today, I didn’t want to do that. I wanted to keep running at my regular pace and see how far/long I can go. Well, I surprised myself. I didn’t not take a break to walk for the first 5K. Then took a small walk break and again back to my pace. I carried lemon and honey water to keep me going. At one place I grabbed few orange slices and a gulp of water. Kept to my pace, kept my cool and just kept going. I completed the 10K in 1:16:23 and when I walked though the finish line, I felt reincarnated. Yes. It is a new beginning of myself and I look forward to reinvent myself.

The #TCSW10K is a wonderfully organized event and a big hi-five to the organizers and volunteers

Finishing the #TCSW10K

Finishing the #TCSW10K

#TCSW10K Medal

#TCSW10K Medal

 

 

 

 

 

 

 

Welcome to a new beginning.  Look forward for my next 10K on 7 June for Anandayana.

Well, after about 8 weeks, now I am ready for my first 10 K tomorrow. Nervous and excited. Even though I prepared well, there was a major event in my life about two weeks ago, and this kept me away from running for about 4 weeks in total. Came back and pushed myself to run over the last two weeks and now ready for tomorrow. I feel I am ready, but feeling a little excited. Smoking has definitely come down considerably, but taking time to kick the butt completely.
Today, I rested at home, did some cleaning of the house and relaxed. It has been raining since afternoon and I am thinking it would be good weather in the morning when the run begins. The roads will be in a bad shape. I am just hoping that there are no slush’s on the road, this would get the shoes heavy and that would impact the run.
As I mentioned in my earlier blog Beginning to be a Runner, I started to run :) I signed up for a beginners 10K running plan from Runners World.
Break up of the Training Plan
The 6 week beginners 10K Plan starts to push you from Day 1. I started with 6.49 KM on day one and ended with 8.21 KM by the End of the week.
The second week started with 4.2 KM and ended with 9.44 KM. Honestly, from second week, it gets a little pushy. You run 5 days a week. For beginners, this might be a little too much, but trust me, you will feel accomplished end of each week. You will not regret the miles you will be logging.
 
Here is a snapshot of how I did in the first two weeks. My Average speed has been dropping down, but Average pace is bettering up as you can see below.

2 Weeks Running Summary

 

Diet
 
I started using myFitnessPal to track my food intake and below is a snapshot of how my food intake (calorie intake specifically) has been over the last two weeks. Three days in two weeks, took a break with beer, remaining days have stuck to what my plan.
To add to my luck, my organization started to serve Healthy menu for lunch for the last two weeks and have been sticking to that menu all five days a week, except one day when I had to step out for lunch.
However, being a Vegetarian, it has been a little difficult for me to maintain my food intake. I could pick up Fruits only for few days and then I could not, but was sticking to dry fruits (Walnut and Figs) regularly.
I am not happy with my food intake. Have not been eating healthy and the below graph is a visible proof.
Food Intake
Before the run
 
Eat a fruit before your run, it will help you build energy. I do early morning runs, considering it is getting warmer here in Bangalore and also there are no decent places where i can run during the day or evening near to where I live. So, before I head out by around 5:20 AM, I eat a fruit and that really pushes me to run more.
Ensure that you warm up and stretch out before the run. Just getting out on the road and running will not help, your muscles get sore and you give up in just few days. Warming up and closing your run with a Cool down process are very important aspects your your run.
Post Run
Relax. Sit down and calm your body and mind. Once you get your breath, complete your run with stretches. This is very important.
Have a Protein shake (2 Scoops) which would help you add some protein to your body and also help you to come out of your tiredness quickly.
Shoes
 
Ensure you are wearing a good pair of running shoes. Regular sneakers and canvas shoes don’t help. If you are serious of running, then you need to find the right shoes which support your feet and body. There are quite a few websites which provide insightful information on choosing running shoes. Here are few sites where you can begin,
I am currently using Brooks Revana 2. I put 270 KM on these and I am looking at picking up a new pair after I complete 400 KM.
 
Clothes
 
I prefer shorts and sweat absorbing tee’s. Anything which is comfortable for you and doesn’t make you stop running is absolutely fine :)
 
Water
 
You will need water while you run. Carry a small bottle so that you can sip when your tonnage dries up. Over the day, drink plenty of water, else you will feel dehydrated which will give you headache and other pain’s which will make your stop running.
 
Choosing your music
 
You need something to push you. If you are running alone like me, you would definitely need something to push you further. Choose the right kind of music which suits your style. As long as the music pumps up your heart beat, you can listen to any music you like.
I personally like Rock and fusion along with good Telugu music. You can search on the web for what other runners are listening, see if that suits your tastes and you can pick up from there. You might want to begin here.
After I got access to Spotify, I stopped buying music. The $10 monthly fee is worth to listen to which ever music you wish to listen and even save songs to listen when in offline more.
Tracking your runs
 
Tracking your runs are definitely going to motivate you when ever you look at statistics they provide. I use Endomondo and Nike Running apps to track my runs. I look at them very frequently to motivate myself. If you use either of these apps, do add me to your friend list so that we can motivate each other :)
 
Reading
 
Find interesting Running books to get even more motivated. They say that it takes 21 days for a new habit to become a part of life. So, the first 21 days of your running schedule is very important.
Here are few books which I suggest, trust me, you would love them.
After I am done with my 10K running program, will start with a Marathon Training plan, but along the way I wish to start following the 60 Week Plan to Be Iron Fit: Time-efficient Training Secrets for Ultimate Fitness.
If you are not much into reading, then watch You Tube videos of Ironman events. They will change the way you look at life completely.
Workouts
 
Yes. I did not touch on these topics since I did not do much of strength training in the last two weeks. Building stamina, strength and building your core to take you the extra mile are very important part of your running. I personally wanted to push myself for two weeks before I started on my core workouts. Once I start, I will definitely provide an update in my Running Stories

I have been running off and on for a while and over a period of time I decided to take running a little more seriously than I did earlier.

So, yesterday, I decided to get myself ready for the upcoming TCK 10K on 17 May 2015.

My last reading has been You are an Ironman, by Jacques Steinberg. It is a collection of stories of 6 running from around the world who started running for a small change and to get back in shape, and over the course of time, as fate would have it, have been introduced to Ironman and then began training for the mega-event. The stories will definitely pump up your blood.

Since reading the book, I slowly started to bring running into my schedule. Last week, went for a nutritionist appointment and chalked out a nutrition plan. Yesterday, after my morning run for about 3.66 KM, went and signed up for an on-line Training plan for 10K. Training begins from tomorrow (today being the rest day).

BTW, did I mention? I have been a smoker for last 15 Years and now, I decided to kick the butt (I tried few times earlier when i failed and am not willing to give up any soon). In this process, I wish to let the habit go too.

This blog is dedicated to people like me who wish to follow their passion.

India is always compared to US, a nation which has established it’s 300 Years of Independence and quite a few times, the policies are compared and contrasted with the US. I personally feel we should not do this comparison and focus on how to build Innovative solutions to address the needs of a country like India.
India is 4 times more in population when compared to the US and we are an economy which has been struggling to establish itself in the 65 Years of Independence. I do not wish to go into history, but just a point of reference when in 1800’s, India was one of the richest land’s in the world and hence we have been invaded by quite a few people and finally ruled until 1947. There was a lot of damage done and we should take responsibility for it.
What is over is over and today, we are a nation of proud accomplishments. From the recent Mission to Mars to the complete eradication of Polio, it is not an easy task when a country has such a varied distribution of population and practices of many native medicine.
In India, the Union Government is responsible for allocating Budget for Health Services. This money is distributed to the State Government’s considering various parameters and the State Government’s are responsible for delivering Health Services to the common man.
If we go deeper into understanding how the HealthCare is structured in India, the Primary HealthCare Centre is the first point of contact for any of its 1.2 Billion Population. A PHC serves to a population of anywhere between 1,500 – 5000 people. For more information on the exact numbers and categorisation, please refer to my earlier blog post on HealthCare Infrastructure in India and my other posts under HealthCare in India category.
Today, the need of the hour is for us to push for some strong amendments to the HealthCare Law in India. Here are few of my thoughts on how we can work on building the foundations for a stronger HealthCare system in India.
1. On-line or Centralised Drug Database – This might look naive, however, this plays a very crucial role in building up a strong Health Delivery System. For technology to play a bigger role in building up India’s Health System, having a central Drug database is a must and the first step.
2. Fee Regulations for Private HealthCare – We hear the economic distribution of Private Vs. Public Health in almost all the case studies on HealthCare in India. 70% is still out of pocket. We need to have a law to regulate the cost of basic Health Services across the country. For example, for a first / basic consultation, the Doctor fee or the Hospital charge should be same across the country. This will help in more people approaching bigger/better facilities to ensure they receive the best consultation and there is no competition among Hospitals or for Doctors. My argument here is that the first point of contact for any consultation should be regulated.
3. Common Health Practices across the nation – We do not have a strong law in the country where the Hospital Workflow’s remain constant. Each hospital has it’s own rule and patients are bound to abide by them. If I need to fight out, i should take time out to go to the Court. We need to establish common rules of how Hospitals treat patients and the rights patients have to access their Health data.
4. Common Registration System – Each Hospital has their own rule of how they treat the Patient registration System. This has to be regulated to ensure the basic Patient demographic data is always constant and can be carried by the individual. Use of Adhaar like system to enforce this is very practical and brings ease of managing this aspect.
Last but not the least, we should encourage initiatives which bring in a stronger Health Law.

I tried few running apps available for the iOS Platform and analysed each of them to analyse which makes running more easier and fun.

Nike+

Cost: Free
Just made for running, either on the Road, Trial or Tread Mill. Keeps it very simple to track the map of your run track and Preselecting the music Playlist. When you open the App and choose to Run, it stars playing your Playlist.

With the ‘Coach’, you can train for 5K, 10K, 21.1 and 42.2 Distances. I tried the 5K and it has been very useful.
You can add friends and the app will consistently show you the analysis of how you and your friends are doing on a weekly and monthly basis.

RunKeeper

Cost: 1 Year – Rs.2,500 or Monthly fee of Rs.620
The basic app is free, however, if you want to have more insights into your activities, you will need to get a paid subscription.

RunKeeper tracks more activities than any other app – Running, Cycling, Mountain Biking, Walking, Hiking, Downhill Skiing, Cross Country Skiing, Snowboarding, Skating, Swimming, Wheelchair, Rowing, Nordic Walking.

I tried the basic version and for the Running, it does a pretty neat job in providing analysis. It provides you with the Start Time, End Time, Pace, Calories. Also, gives you the ability to see your activity in Charts and also run splits (if you wish to see how you have done at certain milestones)

Runtastic
Cost: Rs.300
The basic app is free for tracking your running. You also get Training plan for Weight loss, Beginner, 10K Run, Half Marathon, Marathon and Bikini Body Prep with the basic app.

In the paid version, the app provides you with information on Heart Rate and Elevations. Also there is “Story Running” in the paid version.

Endomondo

Basic App: Free
Rs.250 / Monthly or Rs.1,850 Annually

Provides you with information on Distance, Duration, Average Speed, Maximum Speed, Calories, Hydration, Minimum Altitude, Max Altitude, Ascent and Decent.

In the Paid version, you get beautiful graphical analysis of your run.

Endomondo can give you various Fitness Tests, Challenges and help you keep pace with your friends.

Zombies,Run

Cost: Rs.300

A completely paid app with a very different story line. I have not used it, but here is a very good link with the review of Zombies, Run.

LifeHacker identified MapMyRun, RunKeeper, Nike+, Endomondo and Zombies, Run as the best running apps based on a poll.

Based on the easiness to use, if you do not want to buy, Nike+ is the best. This app exactly does what you need, just for running.

But, if you are willing to try a paid version, go for the Endomondo.

I am trying to compile a list of HealthCare Startup’s in India, mostly Technology startup’s focusing on building products/services for India and Emerging Markets like India.

Here is a list which I could put together. Please share with me if I have missed any names: 

In his book Free, Chris Anderson begins saying that he is using a web book (costing at least 60% cheaper than a traditional laptop), storing his writings on Google servers (which is free), sitting in a Starbucks using their free wi-fi and not to undermine the air conditioning and luxurious sofa, where his only expense is the coffee. But, the book still costs us $20. Why?

When we have so many new ways of working smart, how many do we actually use? There are million publications on the best apps and software to use and there are user ratings which are public and help you decide what to use.

This is an account of my personal exploration of using technology to work smart.

Notes

Try Evernote, a simple yet powerful tool where you can store almost everything and related to your notes, including Hand written notes, attachments and files.

Why? Because you never know when you get the best idea or a plan to work on. Keeping your thoughts synchronised plays a vital role in us becoming smarter.

Presentations

Presentations are the reflections of our creativity. We try to get creative with the available tools. What if there is something which will help us be more creative? Prezi is the answer. If you have seen a Prezi presentation earlier, you have got it. It is such an amazing and simple tool which can help us get more creative. Conveying our idea on a illustration would reach people 80% faster (my estimate and experience) than bulleted points.

Prezi is for Presentation, what Xerox is for Photo Copy.

Documents

Ever wondered what makes the 9 wonders of the world really a wonder? Because they are a treat to the eyes. When you see a Taj Mahal, your mind is thinking of what would have the architect been thinking when he designed it.

The same applies to your writing. When you hand over a document to someone, the writing should immediately take the reader into a different world (let it be a sales projection or Balance Sheet).

Your creativity in writing is 80%, but the tools you use will add the remaining 20%. Even though Keynote quite does not do as much as Word, the simplicity by which you can create your documents is what keeps me with Keynote. The font typeface’s make huge difference and help you engrave beauty into your writing.

Disclaimer: I do not get paid from anyone for this article. After exploring quite a few tools, I have stuck to the above list. 

As 2014 Dawn’s, it is quite natural for us to ponder on what are the trends coming up.

Here are the Top 5 trends in Technology which I accrued.

5. Mobile

Mobile is one device which is more personal than anything for each one of us. It would be interesting to watch out for the emerging trends in the space, however, as various other technologies become part of our lives, we need to see what other innovations on mobile would change the way we use it.

4. Bid Data

In the last 20 years of technological evolutions, as more and more people started accepting one or the other form of technology into their lives, we have data. Enough data to spot the minuscule aspects of our lives. As more and more data is shared between various stakeholders, Big Data plays a very crucial role in defining our lives of the future.

3. TV

When was the last time you frantically switched channels on the TV trying to find something what you “wished” to watch rather than just watching what you are shown? Am sure it is not long ago. TV is the next big technology influence in our lives. TV is becoming personal like the mobile devices. Private telecasts, Personal channels streaming “passion” programs are beginning to evolve. In the near future, you will be able to create your own channel and air your own programs.

2. Startup’s, Startup’s and more Startup’s

Small Businesses or Startup’s as they are more savvily called, are the backbone of the growing/emerging economies. The rate at which these small enterprises contribute to the economy is changing every day. According to an advertisement by IBM, small businesses account to 99% of all the enterprises and two-thirds of employment.

1. Social Media

Building your brand (personal/business) is going to be very big in 2014. We have been seeing this trend picking up on Facebook in the later part of 2013 and you will see this gaining momentum in 2014.

My sources of information include Bloomberg, Forges, HBR Blogs, Newspapers and various readings on the Net.