Coach Bala in this episode of weekend message talks about the intricacies of running beyond 2 hours

- The Long Distance Range.

- Energy Pathways - Electrolyte balance

- Temperature control All of it becomes paramount.

Finally HR is an output and not an input variable. Controlling HR is about controlling levers that you can control. Check it out!

In this weeks training message, Coach Bala talks about 3 Ps - Pain, Pace and Power that needs to be understood and managed for optimal performance

- Pain is a normal part of training as your body strengthens its weakest links; That said, increasing pain during a run signals you to slow down.

- Don't worry about pace now; focus on rhythm and comfort to build aerobic capacity and your pace will improve.

- Power comes from strength training; dedicate time to build muscle fibers to generate the power needed.

- Stay focused, listen to your body, do your strength work, and you will see great results.

In this week's message, I wanted to begin by appreciating all of you for successfully completing your first mesocycle of the regular season. It is important now to have a long-term, multi-season approach to training. The focus of the second mesocycle will be on controlling your runs and on strengthening the kinetic chain of muscles for better running performance and injury prevention. Learn about how to approach a training season, the nature of the beast, and what you can do to be on top of the training 'train'.

- Run at a conversational pace to build a strong aerobic base, which is key for training.

- The 16-week program transforms you inside-out by improving your cardiovascular musculo skeletal mental strength systems.

- Congrats on completing 21 days. Consistency in training over 21 days forms a habit that powers your running journey.

- Focus on having fun, being committed and transforming yourself inside-out through training

- Enjoy a nice run during your vacation!

https://www.rhwb.org/disclaimer

- Congratulations on successfully completing week one of training, starting is the hardest part and you have taken the first step.

- Summer Training: Focus on cooling your body with water to deal with summer heat and controlling your heart rate to stay in an aerobic training zone.

- Conversational pace running keeps you in an aerobic state which is key for training the body versus just running fast.

- To build a new running habit, commit to the first 21 days of training with no missed workouts to form the habit.

- If you stay focused for 21 days, you will start looking forward to training and be ready for the rest of the journey ahead.

https://www.runnershighwithbala.com/disclaimer

Welcome message from Head Coach Bala with following points:

1. Historic season registration stats

2. Summer Training - What you need to be aware of and do

3. How would the season unfold?

4. Key items to prepare now

https://www.runnershighwithbala.com/disclaimer

Coach Bala reflects few key concepts at the end of an incredible Peak Meso Cycle! Well done folks..

1. Race Day, Registration Volunteer Opportunities

2. Power of mental benchmark

3. Running within yourself.. downside of mental strength

4. Intro to 2 key advanced running metrics: Lactate Threshold and Vo2 Max

https://www.runnershighwithbala.com/disclaimer

Check out this fascinating talk Coach Ani has with first time FM runners of SX - Dr. Suba, Elizabeth Soku and Upendra.

Discussion hovers around their why? how? and their experiences going through this journey to the startline (and eventually the finish line) of Full marathon.

In this week's message, Coach Bala talks about the context, need and value of Rest week for good physical and mental conditioning.

He also stresses the importance of receiving good feedback from the runners, the upcoming interim State Of The Union webinar and the mid season RHWB Party (& RHWB Film launch - In Pursuit..)

Lot of interesting items to cover this week! https://www.runnershighwithbala.com/disclaimer

In this first of a kind podcast, our resident Podcaster Sonali Olitkar facilitates a fascinating discussion with 3 parents who are not only RHWB runners themselves but also parents of rock star runner kids of RHWB.

Amrutha Lokhande -Mother of 11 year old Vihaan & 5 year old Ryan

Sam Jha - Dad of 15 year old Ishaan and 9 year old Somya

Bharath Ramanna - Dad of 10 year old Ronith Bharatkumar

They reflect on not only their journey as a runner but also as a parent of a young RHWB runner. What it takes to make a kid do such incredible feats of consistency, commitment and passion. A 16 week long distance training program is grueling for adults and more so for kids. But these kids did just that. What went into it? What challenges they had to face and what innovative ideas and solutions they had to motivate their kids to do these amazing feats.