Tuesday, November 8, 2011

Running

Marathon Running Tips

Marathons are the real test for your physical and psychological abilities and I believe it’s more mental than physical. I am writing some tips from my personal experience for the people who wish to run a half marathon (21.5Km) or Full Marathon (42.5Km).


  1. Good Shoes:


How to choose which shoes are best suited to your running needs:

Investing on a good pair of shoes is always wiser then spend on knee replacement surgery. Buy a good pair of shoes which suits your running style, Do a thorough research and know about your feet type(Flat, Medium Arched, High Arched) and Gait Analysis(you can take help of shoe specialist, some NIKE stores offer such kind of service) buy the shoes accordingly.

Good shoes will save you from bone injuries, cramps and muscle fatigue will help you reach your peak performance. If you are a road runner then a good pair of shoe is must, same rule applies of trail running you can run barefoot if you find a very good grass track. I ran my first half marathon with the shoes which were not suitable long distance running the next day I was to not able to walk.


  1. Running posture and precautions:
Maintain a good posture during running, keep your arms static at 90 degree angle to your body, Keep you torso straight and fairly static just move your legs if you want to last long, if you are moving you arms too much during the run if will waste your energy and your chances of completing the marathon are less. Don't run too fast while going down to a slope there are more chances for injuries due the gravitation pull and your weight ,can cruise while the coming up from the slope . Preserving your energy is important during the run.Maintain a constant pace throughout the run.Do not bring too much variations in speed on a marathon race otherwise you will be exhausted soon preserve you energy while training, you can test these speed variations.

  1. Motivation:

To keep going everyday and making running a routine needs motivation. Find a good place for running if possible in natural surroundings (Lake/river side, greenery). Change you route every 2-3 days. Read books or watch some motivational stuff whatever you like this will help you on the race day. Set a goal and keep a note of it every day. I have a goal to run 3000 Km this year.
  1. One step at time:
Don’t think about how many kilometers you have completed instead think about your every step, it’s very easy to think when you see the kilometer marker on the way that I finished only 5 km how I will do the rest 40 Km. Just think of the present don't run your mind ahead of you.
  1. Cross training and rest:
Cross training is necessary to save you from injuries and get rid of muscle fatigue. As you keep on running daily it became monotonous so cross train at least two days in a week. Swimming, Cycling or Weight training, I feel swimming is great for cross training it relieving your legs from the pain you will have after the long runs. Take proper rest at least for one day in a week, I sometimes take off from running on Monday again it’s on personal preferences. Good overnight sleep is must. If you sleep less your stomach will be upset and you can’t run with this.
  1. Nutrition:
Light dinner. it should have very less spices or no spices at all. Breakfast is must. We can continue with our regular diets, there is no need for any supplements believe me it will not gonna help you any way. On the race day you can have very light breakfast 3-4 hours before the race start. Avoid having any citrus fruits.
  1. Training and work life balance:
Wear your running shoes to work, if you are traveling keep your running shoes with you and run whenever you find time, morning, noon, evening or night. Whenever I work late night next day even though wake up late do not skip running if I have time. One of my friend asked me a silly question. “You do not feel embarrassed while running in afternoon what will people think of you" My answer was Oh Come on dude I never ran naked so why should I feel embarrassed.
  1. Keep yourself Hydrated:
Keep hydrating yourself on the run but do not drink too much water in one go keep taking small sips, I usually prefer to drink enough water before the race starts and then after the interval of 20 Km. Electrolyte drinks will help you replenish the ion loss in the body. You can have sports drink on the run.
  1. Music:
Music definitely has boosting effect and sometimes makes running easier will distract your mind form pain but negative side of this is it also reduce your brain’s focus form breathing and foot strikes which in not good. For beginners I suggest they should go without it to know there body signals better . Play the music in low volume if you are running on a roadside to be safe you may not hear a car or person coming behind you as it reduces awareness and increases reaction time. 
  1. Learn to endure the pain:
If you think the race isn’t gonna hurt then you are fooling yourself. Accept the fact that it will gonna hurt and be mentally ready for that. Pain is the real challenge during marathons. Every runner reaches a point when they say “this is too much, bahut ho gya yar ab mujj se or nhi hoga” During my first Full Marathon after 37 Km i felt like “This is madness dude leave it let’s go home” but I kept on running thinking that “ I have to do this today I can’t wait for one more year to do this”. You just have push through this point, let your mind take control of your body not the other way around and at last you body will surrender to your mind. Training everyday is mandatory to know what your body limits are.


"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
- Emil Zatopek, 1952 Olympic Marathon gold medalist



Happy Running

Saturday, April 16, 2011

Mary Kom the Boxing queen of India



“Magnificent Mary” was born to fight.Never having boxed before, she laced up for the first time in 2000. By 2001, she was a national champion. Throughout her decade-long career, she has collected numerous world titles, earned several national recognition awards, given birth to two children and inspired thousands to pursue their dreams. Today, M.C. Mary Kom’s magnificence extends far beyond the boxing ring.
Bold Mangte Chungneijang Mery kom also known as MC Mary Kom or Mary Kom is a female boxer from Manipur, India Mary Kom, is five times World Boxing Champion, successively.

She came back from a two-year sabbatical to clinch her fourth successive World Amateur boxing gold in 2008, a feat that prompted the AIBA to describe her as 'Magnificent Mary'. She was earlier an athlete and switched to boxing after the success of fellow Manipur boxer Dingko Singh.
Mary Kom is the only boxer in the world to have won a medal in each one of the six World Championships.
She is a recipient of the Arjuna Award, the Padma Shri Award, the Rajiv Gandhi Khel Ratna Award and a special award from AIBA.
A mother of twin sons, a caring wife, her achievements are a great inspiration.

















Achievements:


International
 

  
• Bronze Medal in Women Boxing at London Olympics 2012

• Ist Asian Women Boxing Championship (AWBC), Bangkok 2001
• 2nd AWBC, Hissar, Haryana 2003
• 3rd AWBC, Kaohsing City, Taiwan 2005
• Silver medal - 2001 Women's World Amateur Boxing Championships, Pennsylvania, USA.
• Gold medal - 2002 Women's World Amateur Boxing Championships, Antalya, Turkey.
• Gold medal - 2005 Women's World Amateur Boxing Championships, Podolsk, Russia.
• Gold medal - 2006 World Women's Boxing Championship, New Delhi, India.

• Ist WWB Tournament, Norway 2004
• Venus Cup International Women Box Tourn, Vejla (Denmark ) 2006
• Gold medal - 2008 AIBA Women's World Boxing Championship, Ningbo, China.
• Gold medal - Asian Women's Boxing Championship, Astana, Kazakhstan.
• Bronze medal - 2010 Asian Games, Guangzhou, China[8]
• Gold medal - 2010 AIBA Women's World Boxing Championship, Barbados.
• Arjuna Award (Boxing) 2004
• Padma Shree (Sports) 2006
• Contender for Rajiv Gandhi Khel Ratna Award 2007
• People of the Year- Limca Book of Records 2007
• CNN-IBN ‘Real Heroes’ Award 2008
• ‘Magnificent Mary’, AIBA 2008
• Rajiv Gandhi Khel Ratna 29.8.2009 Sat, New Delhi
• Int’l Boxing Association’s Ambassador for Women’s Boxing 2009
• Sportswoman of the year 2010, Sahara Sports Award 2010


National
• Gold - Ist Women Nat. Boxing Championship, Chennai 2001
• The East Open Boxing Champ, Bengal 2001
• 2nd Sr World Women Boxing Championship, New Delhi 2001
• National Women Sort Meet, N. Delhi 2001
• 32nd National Games, Hyderabad 2002
• 3rd Sr World Women Boxing Champ, Aizawl 2003
• 4th Sr WWBC, Kokrajar, Assam 2004
• 5th Sr WWBC, Kerala 2004
• 6th Sr WWBC, Jamshedpur 2005
• 10th WNBC, Jamshedpur lost QF by 2009

Saturday, August 28, 2010

CONCORDE: The Supersonic Airliner



















The Concorde is a turbojet-powered supersonic passenger airliner, a supersonic transport (SST). It was a product of an ed of Anglo-French Aircraft manufacturing industies, First flown in 1969, Concorde entered service in 1976 and continued commercial flights for 27 years.

Among other destinations, Concorde flew regular transatlantic flights from London Heathrow (British Airways) and Paris-Charles de Gaulle Airport (Air France) to New York JFK and Washington Dulles, profitably flying these routes at record speeds, in less than half the time of other airliners.

With only 20 aircraft built, the development phase represented a substantial economic loss. Additionally, The last retirement flight occurred on 26 November 2003.

The name of Concorde reflects the agreement between Britain and France The aircraft is regarded by many as an aviation icon..

Saturday, July 17, 2010

PSLV Proved it again.


ISRO's PSLV proving its worth as the sole workhorse of the Indian ambitious Space Program.
PSLV-C15 placed 5 satellites into a Polar Sun Synchronous Orbit at a height of about 637 km from the earth surface,on 13 July 2010,
Just look at the PSLV impressive launches in the past.
1. PSLV-D1 Sep 20,1993 (The only unsuccessful launch)

2. PSLV-D2 Oct 15, 1994

3. PSLV-D3 March 21,1996

4. PSLV-C1 Sep 29,1997

5. PSLV-C2 May 26,1999

6. PSLV-C3 Oct 22, 2001

7. PSLV-C4 Sep 12, 2002

8. PSLV-C5 Oct 17,2003

9. PSLV-C6 May 5, 2005

10. PSLV-C7 Jan 10,2007

11. PSLV-C8 April 23, 2007

12. PSLV-C10 Jan 21, 2008

13. PSLV-C9 April 28, 2008

14. PSLV-C11 Oct 22, 2008

15. PSLV-C12 April 20, 2009