2:10 Pace Bus (Half-Marathon) - Tata Mumbai Marathon 2025

January 06, 2025

This page is for the 2.10 hour half-marathon TMM pace group. This page will be continuously updated and will have all the information about this pace bus.

Intro

1. Asha has been running for 10 years and currently based out of Bangalore.
2. Asha has completed 9 Full Marathons of which 3 are at World Majors London, New York, Chicago. She has 4 Sub 4 finishes.
3. Her PB for FM is 3:47 hrs at New Delhi Marathon and for HM is 1:50:06 hrs at TMM 2024.
4. Her first pacing experience was for TCS 10K in 2019.

My Marathoning Journey

My debut experience running TMM was in 2019 which was also my debut FM with a time of 4:39:55 hrs. I was looking for a good finish and experience in my debut. From there as I moved on to more structured training, I have been able to fine tune my performance further. I have raced Half Marathons in TMM last few years, as I planned them as a build up for my FM training. My Best HM in TMM were 1:51:46 in 2023 and 1:51:06 in 2024, both the times in the age Top 10 leaderboard.

Pacing Approach

Following is the pacing approach. We might refine in coming days.

The plan is to keep the first half slightly faster, that is a positive split. We will have an approximate 2 min positive split. A 1:03 hr first half(10.55Kms) and a 1.06 second half. We would be following pace in range 6:00-6:20 min/km more or less. There could be some variation in paces here and there, and but it should be taken care of overall.

Pacing group pointers – Enroute

The pacing plan will be to stick to paces or strategy as laid out in the pacer band. There could be minor changes as we go, but by and large we will stick to the plan. The pacing bus has no official water breaks/walk breaks planned, but runners are free to grab water/electrolytes from water/aid stations on the go. It would be good to use the water/electolyte stations every 30 to 40 mins.

The pacer’s role will be to act as time guidance for the group

1. Keep the group motivated.
2. Give instructions to pace up/down as we run,
3. Could act as an advisor on the way.

The pacer would not be able to help if runners drop off on the way, since the idea is to keep the majority on track for the target. I request the group to stick together- as a group help each other out, cheer, motivate, support each other for hydration etc. It would be great if a few of you would like to co-lead with me. We will try to run on tangents, following the shortest route.

Bus Location

This bus would be starting from wave C. If you are in later waves, would suggest you to go through my pacing plan and you may follow it. It may be difficult to catch up if you are wave D or later.

Frequently Asked Questions

1. How do I prepare for the last 2 weeks.

The taper week starts in the last 2 weeks. It would be ideal to wind up the longest run 2 weeks before the race(4/5 Jan) which could be a 18km, The last long run could be a 15-16km the weekend before the race. You could do shorter workouts during the weekdays( as advised in your own training plans) It would be ideal to reduce the training load, if you are relatively a beginner. Start de loading on strength training – use lighter weights. Focus on Prehab workouts, recovery, foam rolling. I would suggest last strength session to be on Wednesday. Friday, you could do activations, core workouts, mobility and foam rolling.

Recovery is crucial, so factor in sleep. There are chances your sleep cycle will be affected on race weekend due to travel etc. If possible, keep the days leading upto the race light (office/home).

Plan hydration well through the week. It matters.

If you are someone who gets a sports massage done before race, get it by Thursday, so you are not too sore.

2. Pre Race Day Routine.

On Saturday morning, one can do an easy 25-30 mins shakeout run.

Saturday Day/Night – Good to stick to meals that you are used to. Avoid too much of fiber/vegetables. Eat an early dinner- more on carbohydrates- rice/roti/dal/pasta/sweet potato etc. Sleep early – 6 hours atleast is ideal (I don’t usually get deep sleep the race night…see if you can grab an afternoon nap for some rest).

3. Sunday Early Morning

Decide your schedule ahead. Wake up/toilet routine/what to eat etc. Good to eat something as soon as you wake up – bread/peanut butter sandwich, a banana/coffee. Atleast 2 hrs before race start.

4. Pre Race Warm Up

Dynamic warm up workouts are advised. I will share a video of some workouts I follow. Also do a 500-600 m easy run and some strides as warm up. The holding group, toilets etc could get quite busy in the morning, so it would be advisable to reach at least an hour early enough for bag drop/warm up/use toilets etc.

5. What do I do if the race is not going my way?

If for any reason, you think the race is not going your way – Please reassess. If it is mental, try hanging on to the group – the group energy should be able to motivate you. It could be a rough patch which will get over. You can try to take it easy a bit for a few hundred metres and catch up again. But if it is a niggle or you are struggling to keep up, you might want to slow down and or even join a slower bus.

6. Race Day Hydrations/Gels

Recommended to take a gel every 30mins during the race and one prior to the start, assuming you have trained with gels. It would be better not to try anything new on race day;especially if your gut is sensitive. Please stick to gels or the schedule you have trained with.

Electolytes – Mumbai is humid, keep yourself hydrated with water and electrolytes(Fast and Up) at consistent intervals. Do no wait to burn out or hit the wall. Every 25-30 mins is a good frequency to grab water/electrolytes. They will be in bottles, please help each other in the group out. There will be multiple aid station tables, don’t stop at the first ones, since they may be crowded, keep moving and looking for less crowded stations. We won’t be Stopping anywhere, though there should be amble time for grab and go.

7. How should I take care of nutrition leading up to the race

We do not have to make any drastic changes. Stick to what has been working for you. Instead of changing your diet, 1.Stick to Clean eating - include protein, carbs, minimise junk food 2. Good hydration the entire next week - add electrolytes in water, have beetroot juice, coconut water etc. 3. Race prep should be an entire week, so body is fuelled well, rested well. Not just the last 2 days. 4. Carb rich food for Thursday, Friday. 5. Saturday have your dinner early - avoid too much vegetables and high fibre food, it upsets the gut, you can have rice dal, roti, sweet potato etc. 6. Sunday early morning please eat something 2 hrs before race start, a bread sandwich, banana ( anything that has worked for you before). Better to avoid any thing totally new. 7. Gels -Please use gels if you have trained with it. For a HM, one gel prior the race start and 2 during the course should be good.

8. Are gels and salt caps the same ?

Nope. Gels are compact energy sources- quick carbohydrates for your fuelling. It is difficult to eat/digest actual food on the go during an event say a banana/bread etc..so these are alternate carb sources. Salt tabs on the other hand are a combination of- sodium, potassium, magnesium to replenish the post salts from the body. Both the functions are different. Some gels may have added salts, but salt tabs are definitely not energy sources.

9. I have been getting calf and muscle cramps during running. What can I do?

Cramps happen due to multiple reasons. Though widely people think it is due to improper hydration, scientific studies say it is muscle fatigue or at times a combination of both as well. During races runners cramp more because they push at an intensity not used to in training. The way to overcome is to practice more race like situations in training. You may have started too fast as well. For now, I would suggest. Please taper well. It could be months of training load adding muscle and mind fatigue. Reduce training volume and focus on quality runs.( Short speed/tempo work). Sleep more. Hydrate well. During race day, start easy. You can carry salt caps(unived), take one midway during the race..it could help in the humidity.

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