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Rowan Fernandes

@row.run

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5k: 19:31 | 10k: 41:21 | HM: 1:33:15 | M: 3:15:40
11x Half marathon
9x Marathon
2x 50k Ultra

POSTS STORIES REELS TAGGED

Vedanta Delhi Half Marathon 2026: my 1st attempt and what an excellent race it was! Awesome weather, a wonderful route and the best runners en route to encourage you to finish.

Nervous as this was my first attempt, so I spoke and prayed to Sir Girish to see me through and he sure did!

So happy to meet so many friends after the race.

Thank you Dr Yash for your guidance and support. Thank you Tamil Sir for the strength training sessions.

Thank you so much Piyush for encouraging me to register and for your company on this trip.

Grateful to you Radisson Blu for our stay, for accommodating a very late breakfast for us post race and for the heart warming gesture at the end of it all.

Thanks Naresh for the post race bonding and an enjoyable afternoon with Akanksha, Pooja, Pratik and Piyush.

Thank you Jesus for giving me this opportunity, for our safe travel to and fro, an injury free run and your countless blessings.

Truly blessed and ever grateful!

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Just another weekend, Another Trail for Scrambler at Karnala Bird Sanctuary

#trailrunningindia #trailrunningcommunity #gopro #karnala #sahyadriscramblers

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I wish there were cable cars on every hike coz this one really needed one.
#prabalgadh #maharashtra_forts #trekking #hiking #india #trekkingindia #sayadri #ascent #panvel #humid #incline #maharashtra #saturdaysun #peace #3

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Long run, done right !

A Saturday party with my ex- NSE team resulted in me having only 4 and half hours sleep. This week , I had also kept the mileage high and suddenly, today , the 20 km did appear to be a daunting task especially with high humidity and the accompanying heat.

The plan was to run at 5.45 -6 pace and I was happy that @row.run was going to join me . We kept the pace easy and in the first km , I stopped to empty my bladder at the loo on Marine Drive. After crossing Chowpatty , we decided to run on the Coastal Road. My only worry was hydration and I was so happy to see the @stridersmiles group there and they had hydration . We both filled water and proceeded with our run.
Reaching Haji Ali we got off the Coastal Road promenade and had to do a trail run till we landed on concrete roads again. Then Peddar Road climb was a breeze but as we descended down and then climbed towards Hanging Garden / Boot House , my legs really struggled . As Rowan went ahead , I tried to keep a steady slow pace but not stopping at all..finally crested the 700 metres incline and then joined Rowan again as we sped the declines once again. En route caught up with , I thought it was @kavya_mp but it turned out to be Anju. Anju had come from Dombivli to run and she trains with Coach @runholic_anil Korvi . It was nice that we could run some distance with her . As we turned towards Chowpatty the sun hit us in our faces .At the water point , stopped briefly to take a deep breath and hydrate , before Rowan and me started running again. It was great that Rowan was there as these last 4 km seemed endless due to the unrelenting heat and humidity. Finally, the last patch of 2 kms , got shaded by the buildings on sea face and I could push a bit faster .

It was nice meeting many familiar faces enroute like @jaygandhi9 , @ayushhh_jainnn , @piyushgadda5 @agg_girish , Striders runners, coaches and also the founder @uchil.praful . It was also lovely to see Coach Girish Bindra @girish_bindra

Happy with the effort , but yes , today breathwork was all over . If I could , I would have breathed through my skin too. Nonetheless, happy with the completion and strong finish despite less

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And just like that everything ends ...

It has been a celebration of togetherness this whole journey of being an Ambassador at the most prestigious official season starter - " The Mumbai Half-Marathon"

Right from the Ambassador photo shoot at Asiatic Library Steps, running and walking around Horniman Circle, followed by the practice runs at Bandra , Malad and Thane , and then the MHM Puma race day T-shirt launch, to the bib collection and every Ambassador receiving a plaque for their contributions and finally, a Rainy Day Run ....it has just been an amazing journey!

Happy to have done my bit and got in almost 70+ registrations thanks to the rocking support of my EEH Runners and Core Committee members especially @dr_aparnagovind and @sanjay.singh.rajput

A huge shout-out and still bigger thanks to @sunilshetty27 Sir and @sangy_31 Ma'am for entrusting me with being an Ambassador.

Thanks @pumaindia for the lovely Deviate Nitro 3 shoes and I wore them on Race day to get a Course Personal Best .

The journey also helped me renew some running bonds especially with my fellow Ambassadors and also some runners , who I only knew on Strava or Instagram.

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And the beautiful series on People , Flying Fab's Ruminations ..
If you missed it ......Do read 📚

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Flying Fab’s Ruminations
People – Rowan Fernandes

Rowan Fernandes’ journey into running began just before the Covid lockdown with a 10-mile race across Mumbai’s iconic sea link. The thrill of race day lit a spark, and he was eager to experience it again. By mid-2021, he decided to dive into the world of running. Entirely self-trained, he designs his own plans, running 3–4 days a week with a mix of easy runs, intense workouts, and long weekend endurance sessions.

His progress has been remarkable:
5K – 19:47 | 10K – 43:25 | HM – 1:33:15 | FM – 3:15:40

In 2023, Rowan debuted at the TMM full marathon. Since then, he’s completed 9 marathons across India, including the grueling Hyderabad Marathon, which was his 2nd ever marathon. Pushing to beat his previous time, he ramped up mileage fast—touching 300km in a peak month. But the rapid increase led to injury, due to which he had to cut his training short. Tough terrain, flyovers, and rising temperatures tested him, forcing a painful slowdown mid-race.

That experience taught him three key lessons:

1. Build mileage gradually
2. Prioritize strength training
3. Know the race route and conditions

Rowan has gone on to conquer two 50K ultras and the high-altitude Ladakh Marathon.

In terms of nutrition and recovery, he focuses on carbs before a workout or long run and post that he increases his protein to boost recovery. Fueling well with electrolytes before and during the run helps him perform better.

His short-term goals?
Sub-40 10K, sub-1:30 HM—and above all, to run consistently and joyfully.

For Rowan, running isn’t just a sport—it’s an outlet to improve his mental health and wellbeing. A morning run clears his mind, lifts his spirits, and sets the tone for the day.

Rowan’s just getting started—and he’s loving every step of the journey. Let's keep tracking him and follow his exploits .......

I wish him all the best in his running journey and am happy to mentor such a young & fabulous athlete.

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Good news - Got a PB of 3:17:36!
Bad News - one of the toughest races so far! Not sure whether it was mental or physical but I wanted to quit after 5k! My suspicion is on some stomach related issues. I Was not able to get into a rhythm, breathing was heavy, couldn’t properly consume my gels, had to pee from the start of the race so stopped at 14k mark finally, but pushed myself till the half way mark, after which it all went downhill, the demons in the head were just too strong to overcome, started getting bad stomach stitches, breathing got even heavier and must have thought of giving up a 100 times! Luckily pushed through to the finish line, thought I would have finished in 3:30+ but was surprised with the timing of 3:17, a good silver lining for all the pain and suffering through the race!
Bad day at the office! Days like this want to make you quit running! But on the positive side the feeling of completing the marathon after all that pain makes you feel strong and good too! Overall, good learnings and will live to fight another day! #apollonewdelhimarathon2025

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One of the most Insane & Toughest Trek I’ve ever done but the best prize we could get was the View once we reached the Top! Just Amazing 🤟🏻

#trek #trekking #ahupeghat #mountains #insane#sahayadri #travel #travelers #trekker #ghats #mountainlife

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Only chaos and frustration.
Wouldn’t recommend❌
#ahupeghat #sayadri #trekking #hiking #climbing #adventure #panic #missedtrain #fitness #workout #maharashtra #maharastratourism #maharashtra_ig #longesttrek #night #dangerous #snakes #done

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The official 1 week countdown has just begun for #RoRanToChan!!

Blurriest reel for the classiest wedding card ever conceptualised by Supremo Bridemus @chantelle.loreno and the most supportive groom-to-be @row.run

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At the Satara Hill Half-Marathon Expo and post that lunch with friends

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