Prathima's Miles & Milestones

• My recent Malnad 50k 2024 resulted in a DNF at 34kms where I was drained and felt lonely amidst the forest sections that I called it quits. Since I did not opt to visit the next aid station, I sought the help of locals to drop me back to the starting point of the race informing the organisers about my DNF.
• I have been disappointed in myself after the DNF. Malnad is my most important race of the year where I test both my mental & physical fitness. Due to the commute to work, my training was hampered and I could not catch up with the crowd of other 50k runners troupe. I slowed down with multiple pitstops & walked in the first 10–15–20–30 km. Nutrition was nowhere as I had to rely on restaurants to get some sleep.
• While I jot down this article, I thought why post accomplishments alone, whereas the DNFs teach so many valuable lessons?
• Why are we not taught to take failures gracefully in growing up years? It did take a while to digest and accept my defeat. My mind only looked for reasons to blame until the two months. Now that I want to retrospect my year, post talking to my runner mentors, and a lot of guidance, I was told to be kind to myself, and not be attached to an outcome. Such precious words of wisdom lifted my spirit.

Some of the lessons learned & implemented in my forthcoming races are listed below for the benefit of a note to myself & fellow runners community.

1. Mind is more powerful than your physical being.
2. The journey to the Start line is more important than the finish line
3. Outcome-driven feelings like race timings, pace, cadence, etc are unnecessary unless one enjoys the process & conquers the fears of “running the uphills and downhills”, being alone yet brave amongst the unknown.
4. DNFs do not define you. Don’t take it personally.
5. Develop an attitude of -” I welcome all circumstances as a catalyst of change” to reflect on.
6. Arrogance like “I have done before” is wrong. We are mighty in front of the mountain.
7. Do not cloud yourself with negative thoughts like some are bypassing & hence faster than me, today isn’t my day, too tired, etc
8. Recovery can take three weeks if you do not prep well before the start line. Resulting in unable to walk or do normal daily chores
9. There are no right or wrong practices wrt strategy, hydration, or nutrition. Do what works for you once practised during training runs.
10. Stick to natural sources for nutrition during training runs.
11. You may be hungry, not weak during the trails.
12. How fast you finish is NOT important, but how strong you feel towards the end is important.
13. Embracing the “Uphills are easy” mindset is important. Work on your weaknesses and limitations instead of just declaring them & taking it easy.
14. ITRA ranking has no gender bias. Locals at any race finish in half the time when compared to 365 days of training in the city with our 9-to-6 jobs.
15. List all problems you come across and solutions post that.
16. Lastly, fear is in the head only. Just keep going.
17. While you prep REDUCE mileage — slow down, the body needs to adjust slowly to longer distances.
18. Give enough recovery time based on how you feel overall vs the number of hours of breaks.
19. Focus on the core and include core strengthening exercises in your weekly training.
20. Focus more on workouts that help your run (how your running postures are, and to focus on those areas)
21. A mentor suggested a YouTube channel for some exercises that help specifically from Vlad Ixel.
22. ⁠⁠Planks suggested: Raised leg plank, alternative shoulder tap planks, wall sits.

//Suggestions are listed based on a lot of podcasts, mentors, coaches and some coming from personal experience. Please be mindful.