Welcome to the inspirational journey of Binay Sah, an ultra-marathon runner who recently completed the arduous yet beautiful "The Border Ultra" in 16 hours, 21 minutes, and 20 seconds. This extraordinary achievement is not just a testament to Binay's physical endurance but also to his mental strength and dedication. I am your dost TECH and in this blog post, we will delve into an exclusive conversation with Binay Sah, where he shares his experiences, strategies, and insights into his remarkable journey from being a passionate runner to setting a national A to B record.
Binay Sah on His Return to Ultra Running:
"I am feeling good, I am feeling like a comeback," begins Sah, reflecting on his journey to tackle a 100-mile race after the 100km Asia Oceania Championship. His goal was clear: not just to complete but to excel. This mindset marks the essence of his approach – setting ambitious targets and striving to exceed them. His comeback wasn't just about participating; it was about making a national record and proving his mettle.
The Mindset of a Champion
Binay Sah's journey to his record-breaking performance started with a simple yet powerful objective: to complete a 100-mile run. This wasn't just a physical challenge but a test of mental strength and resilience. During the run, he maintained a positive mindset despite facing headwinds and a significant elevation gain of 700 meters. His self-talk strategy was crucial. Binay asked himself reassuring questions like, "Nothing happened, no pain is there, it will be fine, there is no problem, I will do it" This internal dialogue helped him stay focused and overcome physical challenges.
Binay emphasized the significance of small victories and milestones. He celebrated each achievement, regardless of its size, reinforcing a positive mindset. This approach helped him maintain momentum and a sense of progress, crucial in such a demanding race.
'Chole Bhature' - A Pre-Event Ritual with Team Sunchasers
Before his record attempt, Binay Sah chose to indulge in a meal of 'chole bhature', a decision that may seem unconventional to many but was part of his unique preparation strategy – it was a ritual. This ritual, involving eating with special people, was part of his mental preparation. Sharing meals with teammates and mentors like Mr. Pravesh Prashar is an integral part of his strategy. It's interesting how athletes like Binay create personal rituals that help them prepare mentally for the challenges ahead.
This ritual is about more than just nutrition; it's about community, strategy, and mental preparation.
- Pre-Race Meal: 'Chole Bhature', as part of his pre-event rituals.
- Checkpoint Meals: 50km, 60km, 100km, 130km), Binay consumed 'Dal Chawal', a staple source of energy.
- Snacking: Chips, potatoes, salt, and Coke offered quick energy boosts and electrolyte replenishment at every hydration station.
Training Insights and Strategy Development
Binay Sah emphasizes the importance of analyzing training data and setting realistic pace targets. His approach involves breaking down the race into smaller segments and planning for both best-case and worst-case scenarios.
Strategy and Execution
Binay's approach to the ultra-marathon was methodical and adaptive. He set progressive targets, initially aiming for 50 km, then 60 km, and eventually extending it to 100 km and beyond. This incremental strategy not only helped him manage his energy but also kept him motivated throughout the race. He also discusses his choices in clothing, such as white tights for better heat management.
Running Strategy:
- Start to 60km: Binay began with a moderate pace, adjusting his speed between 4:40 to 4:50 minutes per km
- 60km to 100km: Despite fluctuations in pace due to terrain and physical condition, he kept his focus intact.
- 100km Mark: Changing gear like shoes, socks, innerwear, and tights, opting for warm thermals and a jacket. Short recovery were crucial at this point. Change
- Post-100km: This phase involved balancing running and walking, adhering to an 80% running, 20% walking strategy.
- Final Stretch: The last 20km combined running and walking, with continued hydration and nutrition.
Navigational Challenges and Time Management
A unique aspect of Binay's run was his decision to use a torch instead of a headlight for navigation. He carefully followed the marked route, ensuring he didn't get lost, which could cost precious time. Binay was also conscious of his waiting times, which totaled more than 1.5 hours, indicating his strategic approach to rest and recovery.
Overcoming Physical Challenges
Despite facing challenges like vomiting and the risk of cramps, Binay managed to maintain his pace and energy. His use of black salt and regular consumption of water helped him avoid severe cramps and dehydration.
- Cramps: Binay experienced cramps and managed them by adjusting his pace and focusing on proper breathing.
- Heart Rate Fluctuations: He monitored his heart rate closely, especially when it spiked, and adjusted his effort to maintain a safe level.
- Vomiting Episodes: Binay experienced vomiting at three different points during the race, which he managed by adjusting his intake and focusing on lighter, more easily digestible foods.
The Importance of Mental Strength
One of the most significant insights from this conversation is the importance of mental strength in athletics. Binay’s experience offers valuable lessons in dealing with physical and mental challenges. His approach to breaking down the race into manageable segments, adapting to changing conditions, and maintaining a positive mindset are strategies that can be applied in various life situations.
He dedicated his race victory to the 120 jawans of the 23rd Battalion, Punjab Regiment, who bravely defended the Longewala post. Their courage and valor were a constant source of inspiration for him throughout the race.
Binay's journey in "The Border Ultra" is more than just an athletic achievement; it's a narrative of perseverance, strategic planning, and mental strength.
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