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Coach Corner Messages @RHWB
(S8: Messages)

RHBW S9E6: Metrics dashboard and Kinetic Chain workouts

In this episode of weekend message Coach Bala talks about two items that will be introduced this week: 1. Metrics dash: What we measure...

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Published Date

Jan 22, 2023

RHWB Podcast Episode 3: Ultra Marathon Champion Sonia Ahuja

Coach Bala chats with Ultra marathoner Sonia Ahuja relieving her running journey and her recent unbelievable accomplishment of setting...

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Published Date

Jan 17, 2023

RHWB S9: Podcast Ep 2 with FM Runners Suraj, Abhishek & Raj

Coach Bala chats with FM runners Suraj Ravindran, Abhishek Sinha and Raj Mukhija on their wonderful running journey, their approach to it...

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255

Published Date

Jan 8, 2023

RHWB S9 Ep 3: Happy New Year, Resolution, Balance & Aerobic training

In the next episode of Coach Corner, Coach Bala talks about the following: 1. Wishing you all a very happy new year 2023 2. Benefits of...

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Published Date

Dec 31, 2022

RHWB S9 Ep 2: 21 days & Inside Out Transformation

In this weekend's message, Coach Bala talks about the following: 1. Fundamental difference between training for intensity v/s training...

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Published Date

Dec 23, 2022

RHWB S8: Getting ready for race day

First time RHWB runner Sundar chats with coach Bala about how to prep for the D-Day

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Published Date

Oct 3, 2022

RHWB S8: Rest week-Why, how,what next? (1of2)

Senior runner Swathy Raghuram and Coach Bala discuss the Why, the how and what next of rest week. Key items discussed are around giving a...

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Published Date

Sep 11, 2022

Podcast with masters Kamala, Sudha & Sakuntala

Coach Bala and 3 masters runners - Ms. Kamala, Ms. Sudha & Ms. Sakuntala discuss their incredible journey with Season 1 Masters program...

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171

Published Date

Sep 11, 2022

RHWB S8: Having fun (2of3)

Coaches Vats and Bala talk about what does it mean to have fun. The 3rd key pillar of RHWB running success. They begin by loosely...

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Published Date

Sep 4, 2022

RHWB S8: Rest week & Meso 3 (1of3)

Coach Bala and Runner Amruta talk about Meso 3 and rest week

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146

Published Date

Aug 20, 2022

RHWB S8: MQC 3 (3of3)

2 fails does not make you a failure and wait for that inflection point for the take off

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Published Date

Aug 20, 2022

RHWB S8: Control (2 of 3)

Coaches Deepak and Bala talk about mastering a very important skill for all endurance runners: CONTROL. Controlling the release of energy...

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Published Date

Aug 14, 2022

Chat with Dhiraj, Suren & Anand

Coach Bala chats with awesome runners Dhiraj, Suren & Anand about their incredible journey

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Published Date

Aug 14, 2022

RHWB S8: Run slow to run fast - How? (2 of 3)

Sonali and Coach Bala discuss the mechanics behind running slow now to run fast theory. Building a bigger energy base and developing...

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134

Published Date

Aug 1, 2022

Podcast with HM Runners Rahul, Sunil & Viz

Coach Bala in conversation with senior runners Viz, Rahul and Sunil about their running journey.

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238

Published Date

Jul 30, 2022

RHWB S8: RHWB Masters, Season appraisal (1 of 3)

Coach Bala and Sujaa in conversation : Introducing RHWB Masters program and quick appraisal on where we are in the season with few key...

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Published Date

Jul 24, 2022

RHWB S8: Who is your competition (3 of 3)

Coaches Bala and Sujaa discuss competition in long distance running. Who is our competition and how to compete? Listen to hear their views

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Published Date

Jul 24, 2022

RHWB S8: Coach Runner Relationship (1of3)

Coaches Bala and Rakesh discuss - Who is a Coach, What is Coaching, and how does a good coach runner relationship looks like?

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136

Published Date

Jul 18, 2022

RHWB S8: Kinetic chain muscles & Common running injuries (3of3)

Coaches Bala and Rakesh discuss about the key muscles that makes up the lower and middle portion of the Kinetic chain. Weakness or injury...

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73

Published Date

Jul 18, 2022

RHWB S8 Ep3: Regular Season here we come with some pro tips for new runners (1 of 3)

Coaches Shilpa Mathkar and Bala discuss few pro tips esply for new runners: Read Instructions in FS before every run The concept of...

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266

Published Date

Jul 10, 2022

RHWB S8 Ep3: The FIT framework of our training, Micro/Meso/Macro cycles (3 of 3)

Coach Bala explains the fundamental framework for our structured training program. Increase in Fitness - Fatigue = Training impact or...

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Published Date

Jul 10, 2022

RHWB S8 Ep 2: Conversational Pace Running (2 of 3)

Coaches Nayana and Bala discuss the foundational type of running that all of us need to be on top of for any long distance running...

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127

Published Date

Jul 3, 2022

Welcome to Season 8

Head Coach Bala and Senior Runner Disha Kickstart S8 with an overview of the season registration stats, general set up of the season and...

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350

Published Date

Jun 26, 2022

Summer Training: The why, what and how?

Summer Training: Means lot of imbalance when you train: Water Imbalance Electrolyte Imbalance Heat Imbalance Focus on: - Clothing light...

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107

Published Date

Jun 26, 2022

Problem Solving & Long distance running

Coach Bala tees up Problem Solving concepts

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Published Date

Apr 3, 2022

RHWB S9 Podcast Ep4 Commitment & Dedication At Its Best!

Coach Bala facilitates a discussion with runners Sujaa, Sonali, Veena and Raghu to understand how they went about Preparing, planning and...

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Published Date

Jan 22, 2023

RHWB S9 Ep5: The Fitness Equation, Strength runs, Speed Program & The 'Commitment' Contract

Coach Bala in this weekend messages touches on the following topics: 1. The Fitness equation (Fitness Increase = Aerobic fitness increase...

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Published Date

Jan 15, 2023

RHWB S9 Ep4: Structured training program, Focus, 'Give' to be an amazing human being

Coach Bala in this weekend's message talks about the following: 1. Structured training program framework: Micro Cycle, Meso Cycle and...

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205

Published Date

Jan 8, 2023

RHWB S9: Chat with Brent Ayer

Coach Bala chats with Brent Ayer, a consummate BQ runner (2h36m PR), seasoned coach with 3+ decades coaching experience, Ex RRCA...

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Published Date

Dec 23, 2022

RHWB S9 Ep 1: Welcome, Our Core values, 3 Asks & CP run

Head Coach Bala tees up Season 9: Intro to Season 9 with some key metrics Vote of Thanks to many volunteers who made this moment possible...

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Published Date

Dec 17, 2022

RHWB S8: Me talking to me about my thoughts!!

Coach Bala talks to Coach Bala about Peak Meso cycle tips and Lactate threshold

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Published Date

Sep 25, 2022

RHWB S8: The Peak Meso Cycle (2of2)

Coach Bala and Swathy talk about The Peak Meso Cycle. What you should expect and what are the changes in mindset and prep you need to...

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Published Date

Sep 11, 2022

RHWB S8: Rest Week & SOU (1of3)

Coaches Bala and Vats chat about the exciting time of the season and things to look fwd to going fwd

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Published Date

Sep 4, 2022

RHWB S8: MQC 4 Procrastination (3of3)

Coaches Vats and Bala talk about this week's MQC on procrastination. Why we all procrastinate and how to get over it when it comes to...

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Published Date

Sep 4, 2022

RHWB S8: Resilience (2of3)

Coach Bala and Amruta discuss the importance of Resilience for a successful journey

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Published Date

Aug 20, 2022

RHWB S8: Summer training benefits (1 of 3)

Coaches Deepak and Bala talk about the benefits of summer training. Training in heat increases your aerobic capacity. With an increased...

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Published Date

Aug 14, 2022

RHWB S8: MQC 2 (Enjoy the journey, small drops make big ocean) (3of3)

Coaches Deepak and Bala discuss the MQC for the week around what it means to enjoy the journey to the start line and how you build...

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Published Date

Aug 14, 2022

RHWB S8: Metrics Dash, Rapid fire questions (1 of 3)

Sonali Oltikar in conversation with Coach Bala - End of Meso 1. Habit forming zone. We talk about metrics dashboard that will be...

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Published Date

Aug 1, 2022

RHWB S8: MQC 1 (Training progression & mindset) (3 of 3)

Coach Bala and Sonali discuss their take on the week's Midweek Question from Coach (MQC) about the concept of training progression and...

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Published Date

Aug 1, 2022

Podcast with HM runners Shilpa, Shuba & Ramita

Coach Bala with 3 newly minted half marathoners Shilpa, Shuba & Ramita exploring their incredible journey from brand new runners to half...

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Published Date

Jul 24, 2022

RHWB S8: Stride runs (2 of 3)

Coaches Bala and Sujaa discuss the why, the what and how of an important running type - Stride runs. Stride runs are essentially strength...

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Published Date

Jul 24, 2022

RHWB S8: Podcast with FMers Suraj, Shridhar & Lava

Coach Bala chat with 3 runners who completed their FM in Season 7. They discuss about who they are, why running, what they did and how it...

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