Monday, 30 December 2024

Suraj Meena: How an Ex-Boxer Turned Ultra Runner Smashed the Course


When Suraj Meena, a 27-year-old ex-boxer from Rajasthan, decided to tackle the Hell Race The Border 100K in 2024, nobody guessed he would smash the course record. Yet there he was, dashing across the finish in 9 hours 31 minutes, an achievement that stunned everyone. Grab a chai and prepare for one incredible story of grit, halwa-fueled motivation, and unstoppable willpower.

The Workplace: Edify Sports & Tent City

Suraj works under Edify Sports at a place often called “Tent City.” This setup is designed for tourists eager to experience nature, local culture, and scenic views—by bicycle.

  • Guest Inquiries: Suraj mans the reception area, greeting curious travelers looking for adventurous or laid-back tours.
  • Scheduling: He checks everyone’s availability, organizes group sizes, and decides which routes fit best with weather conditions and visitor preferences.
  • Equipment Check: Before each tour, Suraj ensures the bikes are in good shape—tires, gears, and brakes. A well-maintained fleet helps avoid mishaps on the road.

Balancing Work & Running

Suraj’s job demands flexibility and extended hours. Some days, multiple back-to-back tours occur, while on others, bookings might be sparse.

  • Morning Runs: If a sunrise tour isn’t scheduled or gets canceled, Suraj uses the early hours for running.
  • Post-Tour Workouts: If the morning tour finishes early, he might slip in an afternoon tempo run before any evening bookings.
  • Night-time Rest: Working at odd times (early mornings, late evenings) means Suraj catches rest whenever possible to keep his energy reserves stable.

Suraj’s Take: “It’s not easy—sometimes you finish a late tour at 8 PM, then a sunrise tour is booked at 5 AM. You adapt, train smart, and keep moving forward.”

From the Ring to the Road

Suraj began his athletic journey as a state-level boxing champ with two bronze medals, landing punch after punch in the ring. Despite enduring intense sparring sessions where he even broke his nose twice, Suraj prides himself on never being knocked out in an official match.

“I used to laugh in the ring, even when throwing punches. Coach told me to be serious, but I couldn’t help enjoying every moment!”

During lockdown, his boxing stadium shut down. Rather than throwing in the towel, he switched gears to long-distance running—and boy, did he turn heads! With a mindset toughened by sparring and speed bags, Suraj discovered his passion for chasing new personal bests on the track, road, and trails.

A favorite desi phrase to remember: “Dum lagao aur aage badho!” or “Give it your all and move forward!”

The 100K that Changed Everything

In 2024, Suraj lined up for the Hell Race The Border 100K, a grueling race known for its rugged terrain and scorching climate. Despite minimal ultra experience, he finished in a mind-boggling 9 hours 31 minutes, setting a brand-new course record. Oh, and did we mention it was his first official 100K (and Ultra)?

Ultra Marathon Training Secrets

  1. Embracing the Deserted Road: Suraj’s secret training ground? A deserted stretch called “Road to Heaven,” flanked by salt flats on both sides. Running at 4 AM on those eerie roads taught him to carry only the basics—water, a small bottle of electrolytes, and a GoPro.
  2. Slow & Steady Start: A 100K is no joke. Suraj began with a gentle pace, around 5:15–5:30 per kilometer, preserving energy for when the going got rough. He didn’t worry about fancy gels—just sipped on salted water or nibbled the occasional date.
  3. Minimalist Fuelling: Believe it or not, Suraj rarely uses sports gels. He opts for plain water, a pinch of salt, or the occasional date for quick energy. “Agar man kare, toh khajoor khaa lo (If you feel like it, just eat a date),” he jokes.
  4. Unorthodox Tactics: When his feet screamed at 60 km, Suraj switched to 100-meter spells of backward running to loosen up. Odd? Perhaps. Effective? Definitely. 
  5. Low-Key Diet: He’s not one to fuss over macros. Sweets like jalebi and wintertime jaggery keep him happy. “Jo mile, jab mile (Whatever you find, whenever you find it)!” is his mantra.
  6. The Halwa Factor: Believe it or not, the mere thought of halwa at the finish line kept him motivated. At 60 km, someone promised halwa at the finish. From that moment on, he couldn’t stop dreaming about the sweet reward waiting at 100 km. “Bas thodi door aur, phir halwa!” (Just a little farther, then halwa!) became his mantra.

“The distance is what you make of it. Run, eat halwa, repeat!”

How Suraj Met Coach Vijay

  • The Early Days: Skipping and Curiosity

Suraj was no stranger to physical activity—he started as a boxer, then pivoted to running after his boxing stadium shut down during lockdown. Yet he lacked structured training plans, speed workouts, or specialized drills.

One morning at Jaipur’s Central Park, Suraj was practicing his usual routine: a run followed by advanced skipping drills. He had mastered moves like crossovers, double-under, and quick-step footwork—skills gleaned from years in the boxing ring. Onlookers were intrigued by his unique skipping style.

“I’d be there with my rope, doing crossovers like it was second nature,” Suraj says with a chuckle. Several runners in the park approached him, eager to learn these fancy skip moves.

Among these onlookers was a runner connected to a training group coached by Coach Vijay. She struck up a conversation with Suraj, who was happy to demonstrate his skipping techniques.

When Suraj and Coach Vijay met, it was an instant meeting of minds. Suraj was open-minded, hungry for guidance, and determined to improve his marathon times. Coach Vijay saw raw talent and recognized that Suraj’s boxing-honed stamina could be refined with targeted running drills.

Speed Workouts:

  • Suraj had done mostly long, unstructured runs.
  • Coach Vijay introduced intervals, tempo runs, and fartlek sessions to build speed and endurance.

Strength & Core:

  • Coming from a boxing background, Suraj already had decent core strength.
  • Coach Vijay helped him channel that power into an efficient running stride.

Nutrition & Hydration Basics:

  • Suraj was a minimalist who mostly ran on water and occasional electrolytes.
  • Vijay emphasized timed hydration, plus simple snacks like salted dates or bananas during longer training runs.

At the time, Suraj juggled late-night shifts at Burger King (7 PM to 4 AM). Sleep was minimal. Yet every morning, Suraj would arrive at Central Park to meet Vijay for training. The coach often called Suraj at dawn to ensure he’d show up. There were days when Suraj, half-asleep, almost ran into pillars while training. But the discipline stuck, and Suraj’s times improved drastically:

  • Full Marathon: From around 3:10 to 2:49 in top-tier events like Tata Mumbai Marathon.
  • Half Marathon: Clocked an impressive 1:21 in Delhi.

As Suraj puts it, “Coach Vijay guided me when I was clueless. Without him, I might still be wandering between boxing and running.”


 Start Line: 0–10 km

  • The Buzz: Suraj stands at the start line holding two precious items: a handheld water bottle and a small pouch of salted electrolytes. He has a GoPro in one hand, eager to capture every moment.
  • Pacing Strategy: Suraj plans a restrained start—around 5:15–5:30 min/km. This might feel slow for someone who has clocked marathons in under 3 hours, but 100 km is a different beast.
  • First Aid Stations: Within this first 10 km, Suraj passes the initial checkpoint. He doesn’t drink much—just a quick sip of water. He’s saving his electrolytes for later, believing if he starts too fast or over-hydrates, he’ll pay for it in the later miles.

Suraj’s Thought: “The body’s fresh. Don’t blow it in the first hour. Marathon pace is out of the question here. Patience!”

The Next Stretch: 10–20 km

  • Easing Into Rhythm: Suraj settles into a comfortable tempo, still around 5:20 min/km. He nods or waves to fellow runners. Some are chatty; Suraj mostly keeps to himself and his steady footfalls.
  • Minimal Fuel: He’s still not taking in solid food—just small sips of electrolyte mix every few kilometers. Typically, runners rely on energy gels, but Suraj’s approach is simpler: “Agar man kare, toh khajoor khaa lo!” (“If you feel like it, just eat a date!”). However, at this point, he hasn’t felt the need.

Mental Note: “Stay calm. I have 80 km more to go. Let’s enjoy the cool morning air.”

20–30 km: Growing Confidence

  • Quick Snack & Refill: Hearing he’s in the first place, Suraj takes a moment to grab a quick bite—maybe a small snack from the aid station. He refills his handheld bottle and dissolves a fresh pinch of salt. Still no big meal, though; he’s wary of stomach cramps.

Volunteer’s Comment: “Bhai, you’re leading!”

Suraj’s Response: “Really? Thik hai, let’s keep going.”

30–40 km: The Deserted Stretch

  • Minimal Support: Fewer spectators. The next aid station isn’t jam-packed with cheers. Still, Suraj’s mind is clear—he likes running in solitude, just as he does during training.
  • Mind Games Begin: Thoughts start to swirl—“I’m only about one-third done.” But his legs feel good. He keeps reminding himself to remain calm and not chase a crazy pace.

Suraj’s Thought: “Boxing taught me mental focus. Keep that guard up—just like a 3-round fight."

40–50 km: The First Dip

  • Fatigue Creeps In: Right around the 45 km mark, Suraj feels the first hint of real exhaustion. The morning cool is gone; the sun’s higher, heat intensifying.
  • Walk-Run Strategy: He starts mixing short walks—just 30 seconds or so—to loosen tight calves. Then he’ll pick back up to a run. “It’s a long day. Pace yourself,” he mutters under his breath.
  • Mental Low Point: He briefly questions, “Why am I doing this?” Then he remembers the halwa rumor—someone mentioned halwa at the 100 km mark. That simple promise becomes his mental carrot.

50–60 km: Breaking Through the Wall

  • Halfway Mark (50 km): Suraj reminds himself, “If this were a 50K event, I’d be done.” A quick wave of frustration hits him—“Now I have to do this entire distance again?!” Yet he keeps moving.
  • Back-Running Spells: Suraj’s quads and calves feel stiff. Remembering a boxing drill, he spontaneously does 100–200 meters of backward running to loosen up. In one training session, he’d clocked 5 km backward in 30 minutes—wild, but it worked for him.
  • Aid Station Stop: A volunteer hands him water, salted snacks, and a chance to rest. Suraj sees no immediate threat behind him. Another 100K runner is about 500–1,000 meters away, but Suraj isn’t frantic about losing position—he just wants to finish strong.
  • Mini-Refresh: Suraj splashes water on his face, refills his bottle, and continues. His overall pace has slipped slightly, but he’s okay with it—he’s playing the long game.

Suraj’s Humor: “If I had known it’d be this tough, I might’ve stuck to boxing!”

60–62 km: Pit Stop & Coach’s Support

  • Meeting Coach Vijay: Around 62 km, Suraj’s coach, Vijay, is waiting. He volunteered to help at the race, juggling duties for various runners. But when Suraj arrives, the focus shifts to him.
  • Feet in Pain: Suraj’s feet are sore from the pounding. He’d originally planned to change shoes or socks here but forgot to organize the second pair properly. Coach Vijay locates Suraj’s gear—a pair of older, more broken-in trainers. Quick shoe swap.
  • Physical Check: Suraj gets a rapid massage, or “stitching,” as he calls it—essentially pressing acupressure points to relieve cramped muscles. He downs a few salted dates, maybe a morsel of halwa if available, but mostly a small meal.
  • Energy Boost: This 10–15 minute break is critical. Suraj’s morale spikes just seeing a familiar face.

Coach Vijay’s Tip: “Get back out there. Easy pace, but don’t slow to a crawl. You’re doing great!”

62–70 km: The Desert Lull

  • Isolation: After leaving Coach Vijay, Suraj hits one of the race’s loneliest segments. Minimal crowd support, just a volunteer or two here and there.

  • Mind Over Matter: At 70 km, dizziness tries to creep in. He slows, takes a few deep breaths, and munches a date. Another runner passes by—though it might be a 100-miler participant. They chat briefly, but Suraj stays focused.

Suraj’s Thought: “I’ve come too far to quit. 30 km left—like a shorter ultra. I can do this.”

70–80 km: Renewed Determination

  • Volunteer Encounter: Around 72–75 km, a volunteer jokes, “Kuch Pata hai ya nahin kitne log aapse aage hain.” Suraj shrugs. He’s not worried about who’s leading now—just finishing.
  • Steady Pace Returns: His slow spells alternate with surges. He’s roughly maintaining 5:20–5:30 min/km again—remarkable for someone deep into an ultra.
  • Short Conversations: He meets a driver in a pickup who checks if he’s on the correct route. The race route is tricky around desert roads, but Suraj retraces steps carefully to ensure no wrong turns.

Suraj’s Boost: “I didn’t come this far just to come this far. Keep going.”

80–90 km: Eye on the Prize

  • Haryana Runner Companion: A 100-mile participant from Haryana runs alongside Suraj briefly. They exchange stories about how they got here. The runner encourages Suraj to push hard, “If you break that record, it’s yours, bhai!”
  • Phone Call from Coach: At around 90 km, Suraj gets a quick call. Coach Vijay says, “You can wrap this up by 9:30 if you push.” Now Suraj knows a sub-9:30 is possible.

Suraj’s Response: “I’ll give it my best shot. Bas aage hi daudte rehna hai! (I just have to keep running forward!)”

90–95 km: Hunger and Resolve

  • Hunger Strikes: Suraj runs low on energy. He pops 5–6 salted dates in one go. The sugar rush helps momentarily.
  • Counting Down: He mentally counts kilometers backward. “Only 10 left, only 9, only 8…”
  • Sunset Glow (if evening): Depending on the start time, the sun might be sinking, painting the sky with gold. Suraj’s mind flickers between awe and the pounding in his legs.

Suraj’s Thought: “Every step is one closer to halwa!”

95–100 km: The Final Push

  • Sore but Determined: With 5 km to go, Suraj clenches his teeth and maintains about a 5:30 min/km pace. He’s beyond caring about form—just forward motion.
  • Seeing the Lights: He spots distant lights signaling the finish area. Elation surges through him—he can almost smell victory (and the promised halwa).

Suraj’s Adrenaline Rush: “9:31 or 9:32—I’m close. Let’s go!”

Crossing the Finish Line: 9:31

  • Finish Line Scene: Race organizers, volunteers, and a few earlier finishers from shorter categories cheer as Suraj appears. He breaks the tape (or passes the final marker) at 9 hours 31 minutes.
  • New Course Record: The previous record was around 9:34. Suraj shaved off 3 minutes. Race officials confirm the new record. Applause erupts.

Halwa Promise: Gasping for breath, Suraj looks for the halwa. Initially, there’s none—logistics delayed its arrival. He half-laughs, half-groans. After a few minutes, a volunteer arrives with a bowl of sweet, steaming halwa. Suraj savors each bite—sweet victory, indeed.

Suraj’s Final Thought: “All those long training days, the sleepless nights after Burger King shifts, the boxing drills, the skipping—everything led here. It was worth it.”


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Sunday, 29 December 2024

The Cori Cycle and Lactic Acid as Fuel: An In-Depth Exploration


The Cori Cycle is a metabolic pathway critical to human physiology. It bridges the gap between anaerobic and aerobic energy production. It plays a pivotal role during high-intensity exercise when oxygen availability is limited, allowing lactic acid to serve as a temporary fuel source.

Understanding the Cori Cycle

The Cori Cycle, named after biochemists Carl and Gerty Cori, describes the process through which lactate produced in muscles during anaerobic metabolism is transported to the liver, converted back to glucose, and returned to the muscles as an energy source. This cycle helps sustain energy production and clears lactate to prevent acidosis.

Key Steps of the Cori Cycle:

  1. Glycolysis in Muscles: During intense exercise, muscles rely on anaerobic glycolysis, breaking down glucose into pyruvate. In oxygen-deprived conditions, pyruvate is reduced to lactate.
  2. Lactate Transport: Lactate diffuses into the bloodstream and is transported to the liver.
  3. Gluconeogenesis in the Liver: In the liver, lactate is converted back into glucose through gluconeogenesis, using ATP produced in aerobic metabolism.
  4. Glucose Return to Muscles: The regenerated glucose is sent back to the muscles via the bloodstream to fuel continued activity.

This cycle highlights the body's efficient mechanism for recycling energy substrates while balancing metabolic byproducts.


Lactic Acid as Fuel: Breaking the Misconceptions

Lactic acid, often misunderstood as a waste product causing muscle soreness, is actually a crucial fuel source. During intense physical activity, it serves as an alternative energy substrate, especially for the heart and oxidative muscle fibers.

Key Roles of Lactic Acid as Fuel:

  • Energy Shuttle: Lactate is used by oxidative muscle fibers and the heart, which convert it back into pyruvate for aerobic energy production.
  • Buffer Against Fatigue: By acting as a temporary energy reserve, lactate allows muscles to function when oxygen levels are insufficient.
  • Mitochondrial Utilization: Studies show lactate is oxidized within mitochondria, making it a key player in energy metabolism.

Practical Example: The Marathon Sprint

Imagine a marathon runner who switches from a steady pace to a final sprint in the last kilometer. During the sprint:

  • Oxygen delivery to the muscles cannot keep up with demand.
  • Anaerobic glycolysis kicks in, producing lactate as a byproduct.
  • Lactate accumulates and is transported to the liver via the Cori Cycle.
  • Simultaneously, lactate is used as fuel by nearby muscle fibers and the heart.

This seamless metabolic choreography ensures the runner can sustain the sprint without succumbing to immediate fatigue.


10 Most Frequently Asked Questions About the Cori Cycle and Lactic Acid

  1. What triggers the Cori Cycle?

    • The Cori Cycle is activated during intense exercise when oxygen availability is insufficient for aerobic metabolism, leading to lactate production.
  2. Is lactic acid the same as lactate?

    • Lactic acid and lactate are closely related; lactic acid donates a proton, forming lactate under physiological pH conditions.
  3. Does lactic acid cause muscle soreness?

    • No, delayed onset muscle soreness (DOMS) is primarily caused by microtears in muscle fibers, not lactic acid accumulation.
  4. How does the Cori Cycle prevent acidosis?

    • By recycling lactate into glucose in the liver, the Cori Cycle clears lactate from the bloodstream, preventing acid buildup.
  5. Can the heart use lactate as fuel?

    • Yes, the heart is particularly efficient at oxidizing lactate into pyruvate for energy.
  6. What happens if the Cori Cycle fails?

    • Impairment of the Cori Cycle could lead to excessive lactate accumulation, resulting in lactic acidosis.
  7. How does training affect the Cori Cycle?

    • Regular endurance training enhances lactate clearance and the muscles' ability to oxidize lactate, improving overall metabolic efficiency.
  8. Why is the Cori Cycle important for athletes?

    • The cycle provides a rapid energy source during anaerobic conditions and prevents fatigue by managing lactate levels.
  9. Can lactic acid be used therapeutically?

    • Emerging research suggests lactate-based therapies may benefit heart failure patients and other metabolic disorders.
  10. Does diet influence the Cori Cycle?

    • Adequate carbohydrate intake ensures sufficient glucose availability for glycolysis and subsequent gluconeogenesis in the Cori Cycle.

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Saturday, 28 December 2024

Samvit Sharma: Meet the Ultra Runner Who Just Set a National Record


The deserts along the India-Pakistan border witnessed something extraordinary during Hell Race The Border 2024. Over 100 miles of unforgiving terrain, fluctuating temperatures, and relentless challenges, Samvit Sharma emerged as the ultimate victor, setting a new national record with a time of 16 hours 10 minutes, and 45 seconds. 

Here’s a deep dive into Samvit’s inspiring journey, unconventional training methods, and the race that awakened the ultra-running community.

Running a hundred miles isn’t just a test of physical endurance—it’s a lesson in sheer willpower. Samvit Sharma has just pulled off something that’s making the entire nation swell with pride—Clinching 1st place in Hell Race The Border 2024 and setting a new national record. 

Who says ultra running is only for elites who dedicate every waking hour to the sport? Samvit’s story, laced with high-intensity training, family obligations, and spontaneous race decisions, proves that willpower can conquer the impossible.

From Cycling Enthusiast to Ultramarathon Hero

Samvit didn’t start out as a runner. In 2019, he was drawn to cycling, inspired by a quote that described the bicycle as a "machine that converts effort into boundless freedom." As he explored the world of BRMs (Brevets Randonneurs Mondiaux), Samvit discovered his knack for endurance events. His entry into running was almost accidental—a casual attempt at a virtual running challenge turned into consistent 5K runs, then a half marathon within weeks. Before long, the distances grew, and so did his hunger for adventure.

“I didn’t start as an athlete. I became one because I wanted to inspire my son and be a better version of myself.”

By 2022, Samvit had evolved into a dedicated ultra runner. He balanced his family, his family business, and intense training, demonstrating that you don’t need perfect conditions to chase greatness.

But life wasn’t always a smooth ride:

  • Runner’s diarrhea and dehydration nearly knocked him out in races.

At one race, Samvit remembers vividly: his legs felt surprisingly strong, yet his gut was in turmoil. His water intake wasn’t balancing out his rapid loss of fluids, and he felt his heart rate spiking. Determined not to abandon the race, he relied on quick yet careful adjustments: sipping electrolyte mixes, nibbling on easily digestible foods, and slowing down whenever his stomach revolted. Even then, it was a knife’s edge—too many fluids would upset his stomach further, too little and he’d risk cramps or heat exhaustion. Through trial, error, and sheer will, Samvit discovered how to manage (though not entirely eliminate) GI distress and dehydration

  • Technical terrains like Khardung La tested his limits.

When Samvit took on Khardung La—a legendary high-altitude route in Ladakh—he quickly realized why it’s considered a test of both mind and body. At over 17,000 feet, the thin air made each breath feel like a workout of its own. He’d trained for months, experimenting with altitude training masks and partial simulations in hilly regions, but nothing could fully prepare him for the real thing.

  • Brutal humidity and relentless rains in Lavasa left his skin peeling and his spirit battered.

The downpour was so fierce that his shoes never got a chance to dry. Even his skin began to peel in places he never expected, and the constant sogginess led to painful blisters. Samvit’s spirit wavered when the chafing and blistering grew intense, threatening to break his focus. Still, he persevered by layering up in quick-dry gear, changing socks whenever possible, and reminding himself that every runner around him was battling the same conditions. With that sense of camaraderie, Samvit powered through the finish line.

Yet, even when his body screamed “enough,” Samvit kept pushing. काबिले-तारीफ

Ultra Marathon Training Secrets

Ever heard of mixing short, intense workouts with minimal mileage before a massive race? That was Samvit’s secret sauce. No months-long training block jam-packed with 160-kilometer weeks. Instead, he peppered in 50K runs on Sunday, an 80K here and there, then topped it off with a marathon PR of 3:12. Total mileage? Not off the charts, but the intensity? Sky-high.

Samvit’s training defies convention. While many ultra runners stack weekly mileages exceeding 160 kilometers, he focuses on quality over quantity. He adheres to the 80/20 rule—80% of his runs are slow, relaxed miles, and 20% are bursts of intense speed.

Speed and Adaptability

Samvit’s training is anything but monotonous. He often spices up his routine with short sprints, alternating between high-speed 500-meter bursts at 3:40–4:00 pace and recovery jogs. When boredom strikes, he shifts gears, blending creativity into every session.

“I’d sometimes turn a dull run into an interval fiesta, blasting through 500 meters, recovering for 500 meters, and repeating until I felt alive,” he shares.

Experimenting with Mileage

Samvit splits his training months into high-mileage weeks and high-intensity weeks. For example:

  • High Mileage Week: 100–120 kilometers at a controlled pace of 4:30–4:50/km.
  • High-Intensity Week: Shorter total mileage but peppered with sprints, tempo runs, and hill repeats.

This strategic blend reduces injury risk while maximizing endurance and speed.

Adventures All Around:

  • Tackled the Ganga sustainability run with minimal prep yet snagged an age-category podium.
  • Entered the Shivalik 80K (where he flew downhill and stuck with seasoned veterans).
  • Explored big-city marathons and late-night races—where humidity, exhaustion, and unpredictability tested his mettle.

At mile 80, you run with your mind, not your legs.

Nutrition & Hydration Tactics

Samvit’s experiences with runner’s diarrhea and dehydration taught him lessons the hard way.

  • Electrolyte Balance: A dash of salt or a sports drink at regular intervals can save your legs (and stomach).
  • Real Food vs. Gels:Gels are convenient, but sometimes curd or a quick cold drink can recharge you faster.
  • Layering & Weather Considerations: Shorts vs. pajamas? Big debate! Samvit packed for both, then gambled by staying in shorts for the entire race—opting to layer on top instead.

“Hydrate now or cry later—your body can’t run on empty.” 

Picture a runner who doesn’t fuss about fancy gear until the last minute, who hates packing race bags, and who shrugs off the naysayers. That’s Samvit—proving you don’t need perfection to be extraordinary. He smashed the course record and left everybody in awe. Love him or question him, Samvit’s unstoppable!


The Start: A Calm Before the Storm

The Hell Race The Border 2024 began like most endurance events—electric energy, nerves in the air, and a sense of camaraderie among runners. Samvit Sharma stood at the starting line with one goal in mind: run smart, not fast. He knew the key to conquering 100 miles was patience, pacing, and preparation.

Strategy at the Starting Line

Samvit didn’t jump into the race with guns blazing. He understood that a 100-mile race isn’t won in the first 20 kilometers—it’s an endurance chess game. His strategy was simple yet effective:

  • Find a Comfortable Rhythm: He settled into a steady pace, focusing on heart rate control rather than speed. By keeping his heart rate stable, he ensured his energy reserves were preserved for the later stages.
  • Avoid the "Rabbit Trap": Ultra races often see runners starting too fast, especially in competitive fields. Samvit resisted the urge to chase others, sticking to his pre-planned pace of 5:20–5:30/km for the initial stretch.
  • Fuel Early and Often: Even before fatigue set in, Samvit began fueling at regular intervals. He alternated between water, electrolyte drinks, and light snacks, understanding that consistent nutrition is crucial to avoid energy crashes.

“A smart start sets the tone for a strong finish.”

First 100K

The first half of the race was relatively uneventful for Samvit, which is exactly how he wanted it. By the time he reached the 100-kilometer mark, he had clocked an impressive 9 hours 31 minutes. This was a critical milestone, both physically and mentally.


At 100K, Samvit took a planned break to regroup and refuel:

  • Clothing Adjustments: He changed socks, checked for blisters, and layered up for the colder night ahead.
  • Nutrition: A bowl of curd provided a quick energy boost and was easier on his stomach than sugary gels.
  • Mental Check-In: He paused briefly to recalibrate his focus, reminding himself that the second half was where the real battle began.

“When your legs give up, run with your heart. When your heart falters, run with your mind.”

From 100 to 160K: The Real Test

While the first 100 kilometers were relatively smooth, the final 60K pushed Samvit to his physical and mental limits. This stretch wasn’t just about running—it was about enduring.

Challenges in the Final Stretch

  • Stomach Issues: Around 120 kilometers, Samvit began experiencing stomach cramps. The likely culprit? Cold water was consumed earlier in the race, which disrupted his digestion. This led to discomfort that lingered for miles.
  • Electrolyte Imbalance: At one aid station, Samvit missed a crucial refill of salt tablets. This small oversight caused muscle fatigue and cramping, forcing him to rely on sheer willpower to keep moving.
  • Cold and Fatigue: The desert night brought plummeting temperatures, and despite layering up, the cold seeped into his bones. Combined with the exhaustion of running for over 12 hours, it became a battle to maintain pace.

Samvit leaned on his mental strength to push through the pain. He broke the remaining distance into smaller, more manageable chunks.

  • From 120 to 130K: He focused on sustaining a pace of 7:00/km, despite his body rebelling. “One step at a time,” he told himself, repeating it like a mantra.
  • From 130 to 150K: This stretch tested his patience. His muscles were screaming, his stomach was unsettled, but he kept reminding himself of the end goal. Every kilometer became a mental victory.
  • The Final 10K: With just 10 kilometers to go, adrenaline kicked in. While his pace had slowed, the realization that he was close to the finish line reignited his determination.

“At mile 120, your body gives up. At mile 140, your mind takes over. By mile 150, it’s pure soul.”

Dealing with Negativity: The Silent Struggle

Success often invites scrutiny, and Samvit’s record-breaking performance was no exception. Despite his historic achievement, Samvit faced unwarranted criticism from certain quarters of the ultra-running community.

The Criticism

  • Doubts About the Record: Some skeptics claimed Samvit’s 16-hour time wasn’t a true national record, arguing that the benchmark was set in a different context.
  • Doping Accusations: A few questioned whether Samvit’s performance was natural, insinuating the possibility of performance-enhancing drugs—a baseless accusation that hurt deeply.
  • Lack of Recognition: While fans and supporters celebrated his win, certain sections of the local running community downplayed his achievement.

Samvit’s Response

Rather than engaging in confrontations, Samvit chose to rise above the negativity.

  • Staying Focused on the Positive: “When I started running, it wasn’t for applause or validation. It was for myself,” he said. This mindset helped him stay grounded and ignore the noise.
  • Celebrating the Journey: Samvit found joy in the process rather than the accolades. He reminded himself that his victory wasn’t just about the record—it was about overcoming his own limits.
  • Gratitude for Genuine Support: While some criticized, many others celebrated his success. Fans greeted him like a hero at the airport, showering him with flowers and cheers. Samvit chose to focus on this love and encouragement.

“Criticism is just noise. Your race, your journey, your victory—that’s what matters.”

The Road Ahead

  1. Tackling Iconic International Ultras: After testing his limits on India’s notorious terrains, Samvit dreams of going global. His immediate goal is to qualify for some of the world’s most celebrated ultra races—think the Ultra-Trail du Mont-Blanc (UTMB) in the Alps or the Marathon des Sables across the Sahara Desert. These events combine altitude, extreme weather, and brutally long distances.
  2. Collaborate with Sports Nutritionists: Through painful experiences with runner’s diarrhea and dehydration, Samvit has learned that fueling and recovery are just as critical as the race itself. Focusing on balanced macros with an emphasis on easily digestible carbohydrates and lean proteins will remain crucial.
  3. Experiment with Supplements: From electrolyte tablets to gut-health boosters, he wants to find the perfect blend that supports long hours on the trail without wreaking havoc on his stomach.
  4. Workshops for Newbies: Covering topics like gear selection, pacing strategies, and mental resilience.
  5. Support for Underprivileged Athletes: Collaborating with local NGOs to provide young, talented runners access to quality shoes, clothing, and training programs.
  6. Environmental Advocacy: With months spent on trails, mountains, and high-altitude passes, Samvit has witnessed firsthand the fragility of nature. Going forward, he wants to be an active proponent of sustainability and eco-conscious running.

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Monday, 11 March 2024

Finish Strong, Recover Stronger: Guide to Conquering Lactic Acid and Muscle Soreness


When you run for a long time or really fast, your body uses oxygen to make energy. But in a super long or tough run like in ultra-running, your body needs so much energy that it starts making energy without using oxygen. This process makes something called lactic acid.

Even though people often think lactic acid is bad because they link it to feeling sore, it's not a villain. Your body is pretty smart and can use lactic acid as a type of fuel. When your muscles work super hard and run out of their usual energy sources, they can break down lactic acid to get more energy. So, during those long runs, lactic acid helps you keep going.

Lactic Acid as Fuel:

Research shows that during prolonged high-intensity activities like ultra-running, your body relies more on anaerobic processes (which don't require oxygen) for quick energy bursts. Lactic acid, produced as a byproduct, isn't just waste; your muscles and heart can actually use it as a source of energy. Initially, lactic acid splits into lactate and hydrogen ions; it's the hydrogen ions that contribute to muscle fatigue and soreness, not the lactate itself. Lactate is shuttled to various tissues, including the liver, where it can be converted back into glucose and used as fuel by the muscles. This recycling process is known as the Cori cycle.

The Cori cycle is a metabolic pathway that involves the conversion of lactate to glucose. It's also known as the lactic acid cycle. 

Post-Run Recovery:

  1. Cool Down: Don’t just stop running suddenly. Slow down your pace gradually, switching to walking. This helps your body get rid of lactic acid more effectively.
  2. Drink Water: Staying hydrated helps move lactic acid out of your muscles.
  3. Nutrition: Consuming carbohydrates and protein after your run can help replenish muscle glycogen stores and repair muscle damage, respectively. 
  4. Stretch: Doing some gentle stretches after your run can help reduce stiffness in your muscles.
  5. Compression Gear: Wearing compression clothing can enhance circulation, thus aiding in the quicker removal of lactate from the muscles.
  6. Massage: A gentle massage can boost blood flow to your muscles, helping to move the lactic acid out of them.
  7. Cold Therapy: Ice baths or cold showers might help reduce inflammation and speed up the recovery process by constricting blood vessels and reducing metabolic activity temporarily.

Handling Soreness During a Run:

If you start feeling soreness in your legs during a run and find it hard to continue, consider these steps:

  1. Slow Down or Walk: Reducing your pace or walking can help lessen the intensity, allowing your body to use more oxygen for energy and produce less lactate.
  2. Stretch Gently: Light stretching to ease muscle tightness. Focus on the major leg muscles like calves, hamstrings, and quads.
  3. Hydrate and Refuel: Drink water or an electrolyte drink to stay hydrated. Eating a small snack rich in carbs can also give you a quick energy boost.
  4. Massage: Using a foam roller or massaging sore areas might help reduce tightness and increase blood flow.

If You Can't Continue:

In case the soreness is too intense and you're struggling to run:

  1. Stop and Rest: It’s essential to listen to your body. Find a safe place to stop and assess your condition.
  2. Seek Shade and Stay Hydrated: Protect yourself from direct sunlight and keep hydrating.
  3. Contact Help if Needed: If you're in a race, notify a race official or use an emergency contact system if your condition feels serious.

Restarting Your Run:

  1. When you feel better, slowly walk, transitioning to a light jog to test your muscles.
  2. Pay close attention to your body. If the soreness returns or intensifies, consider stopping to prevent injury.

By following these steps, you can help control muscle soreness after your ultra runs and recover faster, getting you ready for your next big challenge!

Ultra-running pushes the body to its limits, so understanding how to manage lactic acid and muscle soreness is crucial. Remember, prevention is key. Proper training, nutrition, hydration, and recovery strategies can help minimize issues and enhance performance. Always listen to your body and adjust your pace or take a break as needed to ensure your health and safety.

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Thursday, 7 March 2024

From Overweight to Ultra Marathon Runner: The Inspiring Journey of Munish Jauhar


Welcome back to another thrilling episode of the Find Your Ultra Podcast! For those who may not have seen the latest buzz on social media, there's some exciting news to share. The podcast has proudly been named one of the top 10 in the long-form content category by Anchor Spotlight, a prestigious initiative by Spotify. Considering the vast number of entries from across India, being selected as one of the winners is a significant achievement.

In an exciting first, the Find Your Ultra podcast has ventured outside its usual territory of Delhi NCR and made its way to Chandigarh for today's episode. The host, Vipin, is thrilled to be sitting down with Munish Johar, an exceptional runner and a very close friend. This conversation has been eagerly awaited, and it's a pleasure to see it come to fruition, especially as it coincides with a family holiday in Chandigarh, adding a delightful backdrop to this special recording.

In the world of ultramarathon running, stories of transformation and tenacity often strike a chord with enthusiasts and aspirants alike. One such narrative is that of Munish Jauhar, whose journey from an occasional runner to qualifying for the world-renowned Spartathlon unfolds a tale of relentless pursuit and self-discovery. As an entrepreneur, angel investor, art collector, heavy metal enthusiast, bird photographer, and more, Munish has seamlessly woven the essence of running into the fabric of his life, marking a transition that resonates with many who seek to find their 'ultra' amidst the ordinary.

From Humble Beginnings to Achieving the Extraordinary

Born and raised in the green city of Chandigarh, Munish's early years were far from athletic. Describing himself as an overweight child, his foray into sports was limited to playing lawn tennis, which introduced him to running as part of his fitness regimen. Munish's foray into running was marked by a desire to seek more from life, to explore beyond the visible horizons, and to challenge the conventional notions of possibility. 

For Munish, running started as a personal challenge, a means to test his limits and explore his potential. But it quickly evolved into a way of life. His initial steps were modest, participating in local half marathons and gradually increasing his mileage. However, what sets Munish apart is his unwavering resolve and his ability to view every setback as a stepping stone towards greater achievements.

Despite having no background in athletics and being overweight for the majority of his life, his decision to participate in the Delhi Half Marathon marked the beginning of a new chapter. Finishing the race in 2 hours and 23 minutes, although not extraordinary by competitive standards, was a moment of profound achievement for him.

Entering the ultra-marathons, Munish embarked on adventures that tested his limits in unprecedented ways. Each race, from the challenging terrains of the Silk Route Ultra to the sandy dunes of the Jaisalmer Border 100, presented unique challenges and learning opportunities. These races were not just physical endeavors but journeys of self-discovery, where the trail became a teacher, imparting lessons on perseverance, humility, and the sheer power of the human spirit.

The Power of Discipline and the 100 Days Challenge

The journey from casual running to disciplined training was catalyzed by the "100 Days Challenge," a commitment Munish and his elder daughter undertook together. This challenge underscored the significance of regularity and discipline, transforming their approach to running. Even while traveling, they ensured to maintain their streak, highlighting the essence of dedication in achieving one's goals. This period was pivotal in Munish's running career, teaching him the importance of consistency, which eventually led to greater achievements.

A Jack of All Trades and Master of Many

Munish's life philosophy is deeply rooted in obsession and dedication. Whether it's delving into the intricacies of heavy metal, the subtle nuances of bird photography, or the complex world of art collection, he approaches each interest with an unparalleled depth of passion and research. This eclectic mix of hobbies not only enriches his life but also sharpens his focus on his professional and personal endeavors. In Munish's case, his diverse pursuits have not diluted his achievements but instead have enriched his life, providing him with unique perspectives and experiences that cross-pollinate and enhance each other. For instance, the discipline and focus required in his entrepreneurial ventures translate into the resilience and endurance needed for ultra-marathons, while his artistic sensibilities cultivated through art collection and photography add depth to his appreciation of the landscapes he encounters in his runs.

By treating his body as a temple and his interests as extensions of his persona, he demonstrates the critical nature of self-awareness and self-care in achieving a fulfilling life.

Reflecting on his early days in tennis, Munish recalls being commended not for his skill, but for his indomitable spirit of never giving up. This trait has been a guiding light in his journey, leading him to remarkable achievements, including qualifying for the iconic Spartathlon, an ultra marathon that tests the limits of human endurance.

Embracing Age with Grace and Grit

At 47, Munish's journey is a powerful narrative that challenges stereotypes about aging. 

In his own words, I was running with my buddies at Sukhna Lake in Chandigarh, our usual hangout spot for jogging. We bumped into a nutritionist friend. My pal introduced me to her, saying I was a "legend" at running here. She agreed, saying she's seen me run loads of times. For a moment, I felt super special, like a hero. Then, she mentioned seeing me running with my granddaughter. Oops! I had to quickly tell her that were my daughter, not granddaughter. So much for being a legend, right? Just like that, my hero bubble popped, and I went back to my run, laughing it off and rocking my grey hair with pride

The Role of Family and Finding Balance

Munish's story would be incomplete without mentioning his role as a family man. Balancing his myriad interests with his responsibilities as a husband and father to two daughters, he exemplifies the true essence of living a fulfilled life. Family, in Munish's narrative, emerges not merely as a backdrop but as a critical support system that enables him to push the boundaries of what is physically and mentally possible. His journey underscores the importance of having a familial foundation that understands, encourages, and sometimes partakes in the grueling, yet gratifying, process of preparation and recovery. This support system acts as a bedrock, providing emotional stability and a sense of belonging, which are essential for enduring the solitude and introspection that long-distance running often demands.

The Essence of Entrepreneurship and Investment

Parallel to his running journey, Munish's entrepreneurial and investment ventures reflect a keen eye for innovation and a willingness to take calculated risks. His accidental foray into entrepreneurship led to the creation of GrayCell Technologies, marking the beginning of a successful career in the tech industry. Similarly, his venture into angel investing showcases his belief in backing ideas and individuals that promise transformation and growth.

The Art Collector: A Blend of Passion and Investment

Munish's foray into the world of art collecting is driven by a profound appreciation for beauty and an astute sense of investment. With a collection that began in 2008, he highlights the appreciation value of art, though with a caveat - art is not a liquid asset. His approach to collecting is not merely financial; it's about connecting with the pieces on a personal level, ensuring that every acquisition is something he loves, something he wants to live with. Munish's insights into the art market, particularly the contrast between India and the Western world, underscore the nuances of art as an investment and a passion.

Drawing parallels between artists and startups, Munish reflects on the similar trajectories of struggle, hustle, and the rare breakthroughs that define both worlds. This comparison sheds light on the perseverance required in both fields - a quality that Munish admires and embodies. The story of artists struggling for recognition and financial stability mirrors the entrepreneurial journey.

The Unconventional Path of a Metalhead

Munish's musical journey adds another layer to his multifaceted personality. A metalhead at heart, his love for the genre is rooted in its intensity and the profound impact it has had on him since his teenage years. From Metallica to Slipknot, and his exposure to live performances, Munish's affinity for heavy metal music is a testament to his belief in the power of passion and the importance of staying true to oneself. His stories of concerts, including the heartbreak of a canceled Metallica show in Delhi, reflect the deep connection and the vibrant energy that music brings to his life.

The Runner's Blueprint: Data, Dedication, and Discovery

Munish's running journey is not just about lacing up and hitting the pavement; it's a calculated symphony of data analysis, heart rate monitoring, and relentless dedication. His strategy? A meticulous study of running dynamics, where heart rates and pace coalesce to form the perfect racing strategy. Munish embodies the principle that success in running, as in life, often lies in the details. This is evident from his practice of scrutinizing other runners on platforms like Strava, a habit that underscores his belief in the power of data to transform performance.

A significant pivot in Munish's training came from his realization of the importance of heart rate (HR) training. The adage "80% easy and 20% hard" became his mantra, acknowledging that while hard training is crucial, it must be intelligently balanced with sufficient recovery. This epiphany led him to integrate strength training into his regimen, a decision that has paid dividends over his running career. Munish's exploration into the Maffetone Method and his disciplined adherence to maintaining a specific heart rate zone during training underscore the importance of running smart—not just hard. This strategic approach has been crucial in enabling him to cover astonishing distances without succumbing to the common pitfalls of overtraining or injury.

The Ultimate Test: The Silk Route Ultra

Perhaps the most defining moment in Munish's running journey was his participation in the Silk Route Ultra Marathon - a grueling 122-kilometer race across the Leh region, notorious for its thin air and extreme temperatures. Munish's recount of this race is a vivid narrative of endurance, mental resilience, and an intimate dance with nature's raw beauty. Despite the physical and psychological battles, Munish's recount of running under a full moon, surrounded by the silent majesty of Leh, is nothing short of poetic.

Physical strength gets you to the starting line, it's mental fortitude that carries you to the finish.

Munish's experiences, from the meticulous preparation for the Silk Route Ultra to the humbling DNF (Did Not Finish) at Jaisalmer's Border 100, weave a rich tapestry of lessons. He candidly shares the highs of starting strong and the lows of confronting one's limits. 

Learning from Failure: The DNF Experience

Perhaps one of the most poignant chapters in Munish’s journey was his experience with DNF (Did Not Finish) at the Jaisalmer Border 100. Instead of viewing these as failures, Munish embraced them as integral parts of his growth. These moments, characterized by introspection and resilience, taught him that the path to extraordinary achievements is paved with setbacks and failures, each providing a valuable lesson in endurance and mental strength.

Not all races end at the finish line

Munish’s philosophy towards running and life is deeply interconnected. He views running as a metaphor for life, where discipline, patience, and persistence are key to overcoming obstacles. His approach to breaking down overwhelming challenges into smaller, manageable goals is a strategy that applies both to ultramarathoning and to life’s various hurdles. His practice of breaking down overwhelming distances into manageable goals—"get to that tree, get to this point"—serves as a metaphor for life's challenges. Munish's mantra, "This too shall pass," is a powerful reminder that endurance is not just about physical stamina, but about enduring the mental and emotional ebbs and flows that accompany the pursuit of any formidable goal.

My Perspective - From the Desk of Technical Muscle

  1. His multi-faceted persona – an entrepreneur, art collector, heavy metal enthusiast, and more.
  2. The "100 Days Challenge" that Munish undertook with his daughter highlights the power of commitment and how setting and sticking to goals can transform a temporary endeavor into a life-altering habit.
  3. Munish's approach to embracing age with humor and determination challenges societal stereotypes about aging and physical capabilities. His narrative dispels the myth that certain achievements are bound by age.
  4. The essence of family as a foundational pillar of support. The balance Munish maintains between his personal passions and family responsibilities is crucial for anyone looking to pursue their passions without sidelining their personal life.
  5. In the entrepreneurial and investment realms, Munish’s journey is equally commendable. 
  6. Lastly, Munish’s candidness about his DNF experiences and the lessons derived from them is a powerful message on the importance of resilience, learning from failure, and continually pushing forward.
read more " From Overweight to Ultra Marathon Runner: The Inspiring Journey of Munish Jauhar"