Lisbon 2008

Lisbon was to be my fifth marathon and I hoped my fastest. I had put my injuries behind me and had begun the year with some fairly good performances, including winning the Watford Half Marathon and the Oakley 20. The 20 miler saw me turn towards the marathon again as I recorded 1:51 off some fairly modest training on a very windy and wet day.

The Oakley 20 came just weeks before the Edinburgh Marathon, which I hastily entered and ran without sufficient build up. I finished in a mess 2:30.16 on a terrible day of strong winds.

The summer had been difficult and I hadn't found any sort of groove in my training. The Beijing Olympic games Marathon seemed to spark me into action as watching it got me motivated for another attempt at 26.2 miles. I reviewed the races and managed to wangle an elite entry and expenses to the Lisbon Marathon on 7 December.

At 34 years of age I wanted to make any build up to this worthwhile, and ambitiously set my sights at cracking 2:20. I trained with this is mind.

After a difficult summer where I had been running poorly I started a specific Marathon build up on 25 August. The race would be on 7 December. In a break with what I had always done previously, I follwed a plan for this race, based on Richard Nerurkar's 12 week build up aimed at a 2:20 performance (from his book 'Marathon Running').

M 25 August - 8.7 miles in Weymouth, hilly and windy, felt good
T 8.7 miles as yesterday feeling tired
W 8.9 miles back in Bedford, felt good
T rest
F am 8.3 mile home run felt good, pm 4.6 miles in Chicksands. First double day for a good few weeks
S 8.9 mile home run. Felt decent
S 15 miles in 89 mins and was going well
63 miles

M 9.6 miles feeling jaded
T 8.3 miles felt good
W am 8.3 miles felt good, pm 5.1 miles steady
T rest - sore calf
F am 8.3 miles feeling good, pm 5.1 miles felt ok, calf niggling
S am 8.9 miles moving nicely, pm 5.6 miles steady
S 15 miles felt tired 93 mins
75 miles

M 8.3 miles felt ok
T 9.5 miles felt great
W am 32 mins in Manchester from hotel, pm 54 mins decent effort with Matt Janes
T 7.3 miles, knackered
F am 8.3 miles felt ok, pm 5.1 miles comfortable pace
S am 8 miles feeling good, pm 5.6 miles very nice run
S 15 miles, tired 95 mins - just saw it through
80 miles

M rest
T 13 miles going well within myself 76 mins
W am 5.6 miles steady, pm first session for some time [2 miles] 4x 1 miles reps (2 mins jog inbetween) 5:14, 5:12, 5:14, 5:12 [2 miles] felt great throughout, very within myself
T am 4.5 miles easy, pm 10.5 miles with Matt Janes in 61 mins, felt brilliant
F am 5.6 miles, felt ok, pm 6 miles, tired
S am 8.9 miles including 8 efforts of 45-95 seconds, felt very good, pm 4.8 miles easy
S 16.5 miles with Matt Janes talking all the way round 1h 44m
84 miles

M 6 miles steady
T am [2.5 miles] 4x 1950 road rep (2 mins jog inbetween) 5:59, 5:58, 5:55, 5:56 [2.5 miles] felt good on these, pm 5.3 miles tired, easy
W 12.5 miles comfortable
T am 4.5 miles easy, pm 10 miles with Matt Janes felt brilliant, talking all the way round
F am 4.8 miles, pm [2 miles] 6x 870m road reps (1m50s jog inbetween) 2:39, 2:36, 2:35, ?, ?, 2:29 [2 miles] felt awesome on these
S 8 miles with sore throat (recent fog?)
S 18.3 miles with a cold coming on 1h 58m
87.5 miles

M 6 miles felt good
T am [2.5 miles] 4x 1950 road rep (90s jog inbetween) 6:04, 5:57, 5:56, 5:53 [2.5 miles] felt sluggish on first one then ok, pm 5.1 miles easy
W 12.5 miles
T am 5 miles easy, pm 8.8 miles fartlek - 8 solid efforts (87s, 3m05s, 67s, 81s, 82s, 68s, 3m15s, 88s) felt ok
F 8.8 miles steady
S am 8.3 miles tempo run, pm 5 miles easy
S 20 miles in 2:05 - constant rain
89 miles

M am 6 miles from hotel in Manchester, felt good, pm 6 miles home run
T am [2.5 miles] 4x 1950 road rep (90s jog inbetween) 5:56, 5:57, 5:54, 5:55 [2.5 miles] quite tired, pm 5 miles easy
W 12.5 miles before work. Felt ok
T am 5 miles easy, pm 5 miles easy followed by 6x strides
F rest
S 4 miles easy
S Chichester Priory 10k (AAAs Championships) 18th in 30:49 - fastest for years - really positive run [5 miles of warming up and warming down with Neilson and Matt]
65 miles

M 16 miles very easy in 1h47m
T am 6 miles easy, pm 10 miles at good pace
W am [2.5 miles] 5x 1950 road rep (60s jog inbetween) 6:12, 6:06, 6:03, 6:03, 6:07 [2.5 miles] took the session much steadier than recent, pm 5 miles easy
T am 6 miles, pm 6 miles steady
F 20 miles in 2:05 before weekend away with wife in Lake District
S rest
S am 7.5 miles in 20x 30s/30s in Lake District (hilly) felt good in drizzle, pm 6 miles
93 miles

M am 10 miles steady, pm 5.5 miles feeling stiff
T [2.5 miles] 5x 1950 road rep (90s jog inbetween) 6:02, 6:01, 6:00, 5:58, 6:00 [2.5 miles] felt the recent miles - path dug up for workmen cost me 3-4 seconds per rep, pm 6 miles with stiff calves
W 14 miles very easy in 96 mins
T am 5 miles easy, pm 8.8 miles steady with 6x strides afterwards
F am 5 miles easy, pm 5.1 miles steady
S 4 miles of jogging
S Stroud Half Marathon, 2nd to Neil Renault in 67:15 - gutted, just 3 seconds from a pb. 4 miles in 20:19, 5 miles in 25:12, 10 miles in 51:12, last 5k in 16:01 (4 miles of warming up and warming down)
91 miles

M rest
T 6 miles in snow shower - calf niggling, worried
W 8 miles in bitter cold, calf ok
T am 6 miles with bad back after last night's North London Derby, pm 6 miles easy, feel shagged after Sunday's race
F 10 miles
S 8.9 miles inc fartlek efforts ranging between 60s and 2m30s, felt much better
S 24 miles in 2:35. Nailed it - felt superb start to finish
69 miles

M am 6 miles easy, pm 6 miles feeling good, steady
T am [2.5 miles] 6x 1950 road rep (90s jog inbetween) 6:08, 6:07, 6:09, 6:08, 6:09, 6:11 [2.5 miles] more efforts, less recovery
W 14 miles in 95 mins
T am 6 miles stready, pm 6 miles steady
F am 5.5 miles, pm [2 miles] 10x 870m road reps (90s jog inbetween) 2:39, 2:38, 2:37, 2:37, 2:37, 2:36, 2:36, 2:38, 2:35, 2:36 [2 miles] stomach ache afterwards
S 10 miles easy, calves and groin really sore
S 24 miles in 2:36 - aches and pains everywhere
100 miles

M am 6 miles, pm 6 miles
T am [2.5 miles] 2x 3900m (2 mins jog after each) then 2x 1950m (90s jog inbetween) road reps. Felt good, ate them up 12:17, 12:20, 6:09, 6:10 [2.5 miles], pm 6 miles easy
W 14 miles easy in 95 mins
T am 6 miles steady, pm 10 miles feeling awesome, flying along
F am 6 miles in Manchester from hotel, 38 mins, feeling a cold coming on, pm 5.5 miles feeling unwell
S 8.9 miles including 20x 30s/30s fartlek, got it done but have a cold and feel rough
S 20 miles in 2:03 - toughed it out with a cold and stomach ache
101 miles

M rest
T am 6 miles felt ok, pm 6.8 miles steady
W 10 miles steady
T 10.5 miles feeling good
F am 6 miles steady, pm 6 miles tired
S am [2.5 miles] 12x 2mins (1 min jog) in Bedford Park, felt tired, very cold, pm 5 miles feeling better
S 15 miles - hard work, tired legs, tough week
75 miles

M rest
T am last session before Marathon [2.5 miles] 2x6000m (4 mins jog inbetween) 19:18 and 19:20 - very pleased, pm 4.5 miles easy
W am 5.5 miles easy, pm 6 miles easy, felt good
T 6 miles easy
F 6.5 miles easy with Matt Janes
S am 8 miles including 20x 30s/30s fartlek, very cold, felt good, pm 4.5 miles
S 14 miles feeling supreme, very smooth
68 miles

M rest
T 10 miles easy then swift last 2 miles, felt great
W 5.5 miles easy
T 6 miles easy with 6 strides during run
F rest
S 21 mins of jogging in Lisbon, felt much less tense afterwards
Sunday 7 December 2008 - Lisbon Marathon, 3rd in 2:24.54

I ran this race with once purpose in mind and that was to break 2:20 - and if I failed in this then I wanted to come as close as possible.

In the build up to the race I had come very close to cracking my half marathon pb at Stroud, on a course I didn't rate as fast, and with a lot of miles in my legs. With my 30:49 10km at Chichester on top of this I certainly felt something under 2:20 was possible.

The day started overcast and breezy. The course was uninspiring with a run out either side of the city along the coastal road. The temperature was 15 degrees.

What was irritating about this race was the lack of information. The marathon started alongside a marathon relay and this was totally confusing as the lead group featured marathon runners and relay runners. This was to become very annoying later.

I started positively and was moving well as we headed out 10km into the wind. I knew we would turn and head back with the wind behind us and so didn't panic. I drifted just off the main group featuring the eventual winner from Russia and two Kenyans alongside some Portuguese relay runners. I therefore perceived myself to be in 7th or 8th position when in fact I was 4th.

This didn't really concern me as I was focused on my own race and my objective of cracking 2:20. My early splits were ok and when I made the turn at 10km and headed back with the benefit of the wind I recorded 5k splits of 16:12 and 16:21 before going through halfway in 69:55. With 20 years of racing behind me one thing I can judge is pace and this was spot on.

However, with the lead three out of sight and the relay runners out of the reckoning I was on my own and facing 20km largely alone and isolated. I held things together through to 30km but by then the task was becoming too much. My pace dropped and I battled to keep my head together as I was hurting.

Back into the wind I grabbed my gel and swigged some water and had serious words with myself. Yes I had gone through the half in under 70, yes I was struggling, but if I could hold things together I would run a pb. I only had to run around 73 for the second half and I felt I could do this.

What is amazing in the marathon is how quickly your goal can change. I went from running for a sub 2:20 to running around 2:23.00 to just finishing it. Those last 10km were tough but I owed it to myself to finish as well as possible to make all the sacrifices worth it. All the dark nights after a long day at work, all the fatigue.

I was strong in those final miles but not fast. I think I had trained well and had I conserved a bit more and maybe gone through in 71:00 I would have run a pb because I was fit and maybe in my best ever shape for a marathon. I just wanted to run under 2:20 and felt I had a set of bollocks to go for it, even if I did fall well short.

With 5km to go I was overtaken by a fast finishing Portuguese guy, just as we both ran by one of the Kenyans on the kerb - his day finished. I had no idea where I was in the race.

I crossed the line and was immediately disappointed with 2:24.54, not relieved to finish at all. Nobody was able to tell me where I placed - my Dad had reckoned on 4th. I had therefore missed out on prize money and so went in search of a beer with my brother, a finisher in the accompanying half marathon, and Dad.

However, that fast finishing Portuguese runner was a relay participant and had over taken me with 6km to run in my tired state. With the Russian winning and the other Kenyan 2nd I was in fact 3rd. To my dad the Portuguese had looked like he had grabbed 3rd ahead of me, when he was in fact finishing the relay race. Read the IAAF report here.

I was annoyed nobody had managed to explain to me that I was 3rd and thus the organisers had an empty space on the medal rostrum later that day, which took place whilst I soothed my tired limbs with ice cold Super Bock. I still got my prize money though (750 euros), some weeks later.

Following Lisbon I returned to running quickly and was soon back into race action with a solo 51:55 10 miler just six weeks later and a 50:01 10 mile pb on a super rapid course with a very good field shortly after that.
I had wanted to run London in the spring of 2009 but an Achilles injury put paid to that plan.

5k splits 16:55, 16:52, 16:12, 16:21, 16:37, 17:49, 18:34, 18:05 (7.27 for last 2.2km) Halfway split of 69:55
1. Sergey Lukin RUS 2:17:40
2. Johnstone Chebii KEN 2:21:42
3. James Lawler GBR 2:24:54
4. José Jarmela POR 2:32:08

Dublin Marathon 2003

The Dublin Marathon in 2003 was my first very serious marathon. I had run London in 1998 but with a naive approach to the race I struggled from 19 miles very badly. My race performances leading up to that debut were far better than the performance I achieved in London. It was an experience at least.

A few years passed before I trained for the Berlin Marathon in 2002, but two weeks before the race I part tore a calf muscle which didn't heal for weeks and weeks, meaning a long lay off.

After getting fit again in the early part of 2003 I visited Boulder USA for the Bolder Boulder 10k and some experience of altitude. Whilst there I did some runs with Lee Troop and Andrew Letherby. Troop would be 17th in the World Championships Marathon later that summer and had credentials over 10,000m up to the Marathon with a 2:09.49 PB recorded just weeks beforehand at the Lake Biwa Marathon.

I raced fairly well at 5500ft and returned refreshed and full of ambition. I entered Dublin upon my return and went about a build up for the race during a very hot summer which seemed to feature lots of long runs in blazing sun.

Dublin would be on Monday 27th October and I commenced specific training on 28 July following my return from a two week holiday in Ibiza.

This training is listed below. It included a half marathon pb seven weeks before race day, which came after a summer of fairly mediocre performances.

M am 5.3 miles feeling good, pm 7 miles feeling good 41 mins
T 7 miles in rain
W am 5.3 miles feeling good 32 mins, pm 7.5 miles
T am 5.3 miles feeling good, pm 7 miles feeling ok
F 10 miles in 60 mins but felt faster
S am [4 miles waming up/down] session on grass in Kempston with Lewis Cadman as follows: 7.55 (4 mins jog) 3:47 (4 mins) 1:45 then 4 x 150m strides. Not a tough session. Felt good, pm 5.8 miles easy
S 19 miles in hot weather in 2:00h
87 miles

M rest
T am 5.3 miles in 31, pm 5.3 as this morning 32:56
W am 5.3 miles steady and very hot, pm 7.5 miles in 36 degrees comfortable
T 10 miles very hot - out and back course so steady out and blasted back 30:20/27:12 (57:33)
F 5 miles in very hot weather, easy
S am [4 miles warming up/down] 'woolfpack fartlek' with group in 35 degrees as follows: 2x 1min/2min/3min/2min/3min all with 1 min jog and three mins jog between sets "very very hot", pm 5.8 miles really easy in very hot 36 degrees
S 20 miles - hottest day recorded in UK - 100 degrees - took water en route but very dehydrated at the end 2:13

73 miles

M rest
T am 5.3 miles easy but felt tired, pm 5.3 miles steady 30 mins
W am 5.3 miles easy, pm 8.1 miles moving well and feeling good
T [4 miles warming up/down] 6x1000m on track in spikes - felt flat 2:55, 2:59, 3:02, 3:04, 3:04, 3:04 with 2 mins between efforts
F easy 5.3 miles with sore legs from last night
S am [4 miles warming up/down] on golf course from Phil O'Dell's house 2x big lap/small lap with 2 mins between efforts and 3 mins between sets 9:06/5:01/9:07/5:06 - felt tired for whole session, pm 5.3 miles feeling very tired
S rest

53 miles - very tough week

M 19 miles felt ok and easy but calves were tight 2:03
T am 5.3 miles, pm 7.3 miles easy followed by 4x100m strides
W rest
T 7.3 miles in new Nike Zoom Ekiden racers to wear them in followed by 4x strides
F 5.3 miles feeling tired and groggy
S 5.3 miles with splitting headache before driving to Matt Raw's parents in North East
S [2 miles warming up/down] Bishop Aukland 10k - really poor performance 32:07

58 miles - something not right

M am 7.5 miles felt good, pm 5.8 miles steady and felt good followed by 4x strides
T rest
W am 7 miles felt great, pm [4 miles warming up/down] 12x400m (1 min jog) 67,66,67,67,67,68,68,68,67,68,68,68 - best session for some time
T am 6 miles sore from yesterday, pm 5.3 miles
F 8.8 miles windy followed by 4x strides
S am session at golf course again [4 miles warming up/down] 4x short laps 4:47, 4:48, 4:47, 4:51, 4:52 brilliant session - really moving well. Lead session throughout, followed by 5x 30s strides, pm 5.8 miles felt superb but Achilles sore
S 22 miles felt good throughout 2:23.12

86.2 miles and seem to have clicked again

M rest
T am 7 mile home run felt comfortable, pm [4 miles warming up/down] 12x400m (55 secs recovery) 68,66,67,68,67,67,67,66,66,67,66,66
W am 5.3 miles tired, pm 5.3 miles really tired
T 8.8 miles good pace in 51:49 the 4x strides
F 7.5 miles steady, pm 5.3 miles easy felt good
S [4 miles warming up/down]5x mile loops at golf course, much faster than last week, had Matt Janes with me for four efforts - 4:54, 4:47, 4:45, 4:47, 4:41, pm 5.8 miles felt superb
S 20 miles very tired in 2:13
84 miles

M rest
T am 6 miles felt effortless at steady pace, pm [4 miles warming up/down] 12x 400m (55 secs recovery) 68,68,67,67,67,68,67,67,67,67,66,66 felt superb but holding back for Sunday
W 7.5 miles tired
T 5.3 miles really tired
F am 5.3 miles easy and tired, pm 5 miles with brother easy
S 3.3 miles very easy
S Lake Vyrnwy Half Marathon 4th in then 67:17 pb. Through 10 miles in 51:18 (5 mile 25:28) and last 5k in 15:55 - well pleased
57 miles and great boost with half marathon pb

M 4.8 easy jog in Welsh countryside
T am 8 miles steady in Wales, pm 5.8 miles steady
W am 5.8 miles steady, pm 7.3 miles steady then 4x strides
T rest
F am 7.5 miles felt ok, pm 7.5 miles felt terrible with bad guts
S rest
S set off for 24 miles but developed bad guts and cut it to 14 miles

61 miles - bad week with guts

M am 5.3 miles fast, pm 6 miles feeling back on it, then 4x strides
T am 5.8 miles tired, pm [4 miles warming up/down] session at Polhill on grass. Bad guts all day made this tough. 5x 1min (60s) 4x 2mins (60s) 5x 1min (60s) - 2 mins between sets
W 6 miles, guts settled
T 6 miles bad guts still
F 6 miles feeling awful
S [3 miles warming up/down] SEAA 6 Stage relay at Aldershot. Ran 3rd leg (6k) Felt very negative beforehand but fine once underway. Ran 18:54 - not a great run but ok considering the week I've had
S 25 miles in 2:43.52

77 miles having nailed longest run

M rest
T am 7 miles steady, pm 7.3 miles moving well
W am 5 miles steady, pm [4 miles warming up/down] 12x 400m (50 secs recovery) breezy and felt tough 68,67,68,67,68,68,68,68,68,68,68,68
T 7.4 miles good pace
F am 7.3 miles tired but swift, pm 5.8 miles tired
S am [4 miles warming up/down] 5x mile reps on golf course, alone 4:54, 4:49, 4:47, 4:49, 4:50 (2 mins rest), pm 5.8 miles really tired
S 20 miles in 2:06 - tired afterwards

84 miles

M rest
T am 5.3 miles steady, pm 6 miles steady
W 7.5 miles steady
T 5.3 miles legs tired
F am 5.3 miles tired, pm 5.3 miles easy
S 3.5 miles jogging
S BUPA Great South Run 10 miles - very windy from 4-8 miles slowed me down (5 miles in 25:04 and 10k in 31:44) ran 51:26

50 miles

M 8.8 miles steady
T am 5.8 miles brisk, pm 7.5 miles tired
W rest
T am 7 miles steady with sore groin, pm 7 miles and felt great
F am 6 miles with sore groin 'holding out as 27th nears', pm 7.5 miles tired and steady
S 5.8 miles easy and tired
S 14 miles in 1:28 - started slow and felt good towards the end

69 miles

M 7.5 miles feeling ok with improved groin
T am 5.3 miles with stiff groin, pm 5.3 miles
W 5.3 miles with 4 x strides
T 5 miles comfortable 'groin is touch and go, worried as I'm easing down and it's getting worse'
F 6 miles easy. Groin not good but now have 48 hours rest
S rest
S 3.5 miles 'Groin so-so. Feel positive about this build up'

Monday 27th October 2003 Dublin Marathon, 9th in 2.23'22 - 5k 17:53, 5 miles 28:08, 10k 35:01, 10 miles 55:16, Halfway 72:14, 20 miles 1:48.53, last 10k in 34:10

In summary, this was a fantastic race experience. I set off very easily with no real time goals in mind and clipped off the early miles and was feeling very comfortable, ignoring any urges to push on. At 10 miles we left the park grounds and hit the road and for the first time the race felt underway. I soon paired up with Irishman Pauric McKinney and together we worked through to 20 miles.

I can't really emphasise how relaxed I was about this race, I really had no firm idea of the pace I was looking for. It was my first serious attempt at the marathon, and I wanted a positive experience. My early splits reflect my approach and I don't recall being concerned by the pace at any point.

I had toyed with taking on water in training as most of my training had been done in some very hot conditions but when I took a small amount at about 21 miles it came back up, so I spat this out and worked towards the finish, dropping McKinney and feeling strong.

Weatherwise everything was ideal. It was cool enough for gloves and there was no wind. I am writing this some years after the event. I had moved away from McKinney but had nobody ahead to aim for, I ran the last few miles totally isolated but in no real pain.

I recall towards the end I started to fear cramp, but this didn't occur. The soles of my feet hurt and I had a black toe nail - that's all (probably due to wearing no socks, which I tend to do now). Although the final mile was tough, as you'd expect of a marathon, I crossed the line having run a sizeable negative split, which is the only time I have ever managed this up to now in a marathon - 72:14 and 71:08. I felt like a marathon runner proper and that this was where my future would be in running. Result here.

Upon finishing I was gripped by cramp which lasted for some time and massage didn't help. But the euphoria of the race went on for some time afterwards and I was soon entered for London and relished the chance to go quicker.

In the days leading up to the race I followed a high carbohydrate diet but nothing too fancy. From Thursday morning to the Sunday I ate only carbs and little else. My meal the night before the race was chicken and rice with a Powerbar. On the morning of the race I had a coffee and a Powerbar as well as lots of water.

What does surprise me about reading my training log for the race some years later is just how low my mileage was. In 2003 I was 29 (ideal age for the marathon) and single without any children or a demanding job, yet my weekly mileage is extremely low compared to later attempts at the distance that proved less successful. Perhaps there is a lesson in this for me?

Also, what is noticeable in my training for Dublin is the 400m reps I was doing. I stopped doing this for later marathons and perhaps this was a bad idea. Although, in fairness the rationale for this is the increasing injuries I've had - these wouldn't be helped by smashing 400m efforts on the track every week.

During the weeks before the race I recall really 'clicking' in training. My 10k performance at the very beginning of the build up was woeful, but from that point onwards I was really running well in training, and enjoying it. My run at the Great South was ruined by severe wind off the Solent. I should have run faster really as my 10 mile split from the half marathon at Lake Vyrnwy was quicker.

1) Onesmus Kilonzo (Kenya) 2:17:04
2) Kimutai Lezan (Kenya) 2:17:29
3) David Kossgei (Kenya) 2:18:34
4) Charles Kiplagat (Kenya) 2:18:38
5) Simon Pride (United Kingdom) 2:18:52
6) Gary Crossan (Ireland) 2:20:27
7) Zacharia Mpolokeng (South Africa) 2:21:13
8) Graham Malinga (South Africa) 2:22:06
9) James Lawler (United Kingdom) 2:23:22
10) Pauric McKinney (Ireland) 2:24:18