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
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