Khardung la Challenge- My Training Log

The Ladakh Marathon was started in 2012 following the 2010 Ladakh floods. According to Ladakh Marathon’s Wiki  “The initiative was started to convey to the world that Ladakh is back and running”. Ladakh Marathon has 4 races:

72 Km Khardung La Challenge

Ladakh Marathon

Ladakh Half Marathon

7 Km Run Ladakh for Fun

The Khardung La Challenge (72 km) is the Highest Ultra Marathon in the World. This race is amongst the Toughest and Ultimate Challenging Endurance Race.  The harsh conditions makes  this extremely tough  as approximately  60kms of the race is above 4000 m (14,000ft).

The Khardung La Challenge begins at Khardung village (3975m / 13,042 ft). The race route involves a gentle but steady climb to the top of Khardungla (5370m), one of the highest motorable passes in the world. From here it is downhill all the way to Leh town (3500m / 11,500ft). Runners get spectacular mountain views of the Karakoram range and the Stok massif, running past mountain villages and summer pasture land of the yaks of the Nubra Valley and North Pulu.

 

Khardung la challenge

I finished the 2017 with 4 Ultras (50 and 75 km), 5 Marathons and 42 runs between 21km and 40km i.e. a total of 51 Runs 21km or more and 1 Olympic distance Duathlon. After the 3 Hour 45 Minutes finish at the Tata Mumbai Marathon in January 2018, I felt I was ready for the Khardung la challenge.

I signed up for the 72 Km run in April 2018 and was accepted to run. My training plan for Khardung la was to increase my endurance with long runs and work on my breathing technique for the thin air, high altitude running. I signed up for Hyderabad 12 Hour Run (May), Tuffman Shimla Ultra Mashobra (June), Matheran Endurathon (July) and AFMC Marathon (August) to lead to Khardung la challenge.

Hyderabad 12 hour run (my first stadium run) was a new experience and after 219 laps and 87.6 kms I was feeling good and on track for Khardung la.

I picked up a knee injury on a training run after Hyderabad that persisted through Mashobra Ultra and Matheran Endurathon. I have recovered about 80%  from the knee injury; with 8 weeks to Khardung la challenge.

I’m completely off the training plan A,  this calls for revisiting the training plan B and C- that  includes knee pain management in addition to strength and flexibility.

In this blog I will share my weekly training for the next 8 weeks as I prepare for the 2018 Khardung la challenge.

 

 8 Weeks to Khardung la Challenge (2018 July 09- July 22)

Start of the week note– Knee Pain, specially walking up or down the stairs. Is it Runners Knee? Have this feeling I may not be ready for Khardung la Challenge and that will be a heart break. Lesson learnt- Rest is as important as running , specially if you are over 40.

Goal for 2 weeks– Rest, recover from Matheran Edurathon 50K, start with medical yoga, get ready for training

Training log for 2 weeks

Running: 0 Km

Cycling: 0 Km

Hiking: Casual  7 KM Walk on July 20.

Yoga (Strength): 0 Sessions, 0 Hours

Medical Yoga (Flexibility, Pain Management): 5 Sessions

 

Khardungala Challenge Pre Training

Khardungla Challenge Pre Training- Medical Yoga

 

6 Weeks to Khardung la Challenge (Week Of July 23)

Start of the week note– Pain much lesser, I think I’m ready for the road.

End of the week note– 3 easy 10K runs (with knee support), work on strength and breathing.

Training log for the week

Running: 30km

Cycling: 38km

Hiking: 6km

Yoga (Strength): 2 Sessions

Medical Yoga (Flexibility, Pain Management): 5 Sessions

Khardungla challenge- 6 weeks to go


5 Weeks to Khardung la Challenge ( Week Of July 30)

Start of the week note– With 3 runs last week feeling much better on the road. Try a hill run this week

End of the week note–  Started running without knee support on August 02.

Training log for the week

Running: 41.3km, 870m Elevation Gain including 1 hill training 21km ( Bopdev Ghat x 2)

Cycling: 0

Hiking: 0

Yoga (Strength): 2 Sessions

Medical Yoga (Flexibility, Pain Management): 4 Sessions

Khardungla challenge- 5 weeks to go

Bopdev Ghat- Hill Repeats


4 Weeks to Khardung la Challenge ( Week Of August 06)

Start of the week note– The left knee was a bit shaky after the Bopdev Ghat run. I should use knee support for  my hill runs

End of the week note– This week included 4 Runs.  Additional strength training (1 km walk and lunges) and a massage. Legs are feeling better than last Sunday. Also, I dropped out of AFMC Marathon– (Did Not Show)- I did not feel ready and did not want to over exert at this stage. AFMC- Next year maybe?

Training log for the week

Running: 47.2 km with 1071 m elevation gain ( Bopdev Ghat x 2 + Heaven Park x 2)

Cycling: –

Hiking: –

Yoga (Strength): 2 Sessions +  1 km (walk and lunges) with 16 kg weight.

1 km Walk- Lunges with 16 kg weight

Medical Yoga (Flexibility, Pain Management): 4 Sessions

 

4 Weeks to Khardung la -Training log

Hill Repeats- Bopdev Ghat

 


3 Weeks to Khardung la Challenge ( Week Of August 13)

2 Weeks to Khardung la Challenge ( Week Of August 20)

1 Week to Khardung la Challenge ( Week Of August 27)

Khardung la Challenge race week (Week Of September 03)

Bhaskar Thakur

Digital Transformation & Marketing Leader , Growth Enabler, Recreational Runner, Learner & Seeker. On this blog I share my perspective on Technology, Entrepreneurship, Startups, Growth, Health, Running and Biking.