So today I was at the London Marathon Expo with running buddy Flavio De Simone and his wife Kate. While they collected their numbers I was deferring my entry to 2020. This Sunday morning I’ll be spectating rather than running it. London is calling but I have a pain in the arse which has wrecked my 2019 plans. Those plans centered on trying to emulate London 2017 when I ran 2:31:45 and then running the Berlin Marathon in September in a bid to top the M50 rankings in the Abbott Age Group World Rankings.
Jamie Lopez, Katharine and Flavio De Simone seeking PBs of around 2:45, 3:40 and 2:35
Those that have suffered from piriformis syndrome know the choice of words is apt – metaphorically and physically it’s a total pain in the arse. It’s the main reason I haven’t posted in a while. I’ve had nothing to brag about, but lots to whinge about. This year look set to rival 2013 when I was knocked over by a cyclist and was forced to take 6 weeks off running altogether to allow my broken scapula to heal. I opted to save you the whinging. Until I saw some light at the end of the tunnel. I think I see some.
So what’s the story this time? And what have I learned, if anything?
Onset of Injury
The injury struck just as I was ramping up for the final marathon training block. By end of January, some 13-14 weeks out, I was back in full training mode following 2 months of intense rehabiliation following breaking my shoulder on 9 November 2018. By the time I landed in Singapore in early February in time to celebrate Chinese New Year with family my shoulder was 90% right and I was all set for full marathon training. Or so I thought.
After spending a few days accimilatizing to the tropical weather I slammed in a 20 minute Mona Fartlek, took a day off and then ran 20 miles off road in 88F / 30C and 90% humidity. In the latter stages of the long run I could feel encroaching pain in my butt and hamstring. I’ve not been right since.
Diagnosis and Treatment
I have had no shortage of well intentioned and expert advice and help. Soon after the issue first arose I saw physiotherapist Mok Ying Rong at the Rehab Lab in Singapore who focused on trying to correct my gait. On arrival back in the US I then saw acupuncturist Russ Stram at Runner Clinic NYC and had weekly sessions of massage and active release therapy with Tom Nohilly But it took several weeks to determine whether I had high hamstring tendinitis or piriformis syndrome. The symptoms are similar.
It’s not the first time I’ve had this. Back in 2013 I was grappling with it when I was knocked over by a cyclist and broke my shoulder. After six weeks forced rest the problem disappeared without trace. Hopefully this time I don’t have to wait for a cyclist to knock me over.
After spending several weeks fighting it and getting increasingly frustrated eventually I found some rhythm to my daily routine. Today that daily routine comprises an hour of cross training – a mixture or ART focused on the hamstrings, foam rolling the upper leg and lower back, and general hip and leg strengthening (quad, calf, gluteal muscles, hip abductor) – and running 30-60 minutes 5 days per week with the rest of the time on the static bike for an hour as I did this past week.
While I’m not out of the woods yet I’d like to figure out what caused this. Only then can I avert a repeat. Unfortunately, the list of possible causes is as long as my layoff and like my layoff the list keeps getting longer. Contenders include a wearing new running shoes (some Hokas instead of adidas Adizero Boston, my go to shoe these past few years), new Loake suede ankle boots (my brother Stephen helps make them), number of long haul flights in coach / economy, lack of icing legs post run (prompted by the cold winter weather), and that old chestnut – lack of regular TLC.
But the root cause might well be the accident in which I broke my shoulder. Friends in the know who I’ve consulted online reckon the accident may have knocked my back out triggering a chain of events culminating in my injury.
I’m afraid I’d like to think I’ve come out of this business wiser but suspect not. I’ve been reminded how poorly I respond to injury. It’s taken me far too long to diagnose and get into an alternative exercise routine. But I think I’ve gained some patience. I was starting from a very low base.
My plan is to be done with this before the Brexit impasse is resolved. So that gives me until 31 October at the latest. I’m hopeful I’ll be firing on all cyclinders come June and then do the half marathon, 10K and 8K cross-country at the European Masters Athletics Championships 2019 in Venice on 5-15 September and / or the Berlin Marathon.
Flavio, me and Jamie in Greenwich Park after a recce of the marathon start area
In 2020 I aim to compete with the top masters from around the world as they converge on London for the Abbott World Marathon Majors Age Group Championships. This Sunday I will be watching the world’s greatest marathon and tracking closely top masters athletes Lee Aherne (M50), Stephen Watmough (M55), Flavio (M45) and Kate De Simone (W45), Rob Downs (M55), Jonathan Ratcliffe (M50) and Jamie Lopez (M45), amongst others. Right I’m dialling off here.
The year just ended proved a mixed one for running, one in which I achieved some but not all of my 2018 goals. I plumbed the highs and lows, from a world medal through to tripping and breaking my right shoulder and, consequently, failing to run the 6 NYRR races necessary to get nominated for the 2018 NYRR Age Group Awards.
Rather than run a marathon, I decided to focus on winning a medal at the World Masters Athletics (WMA) Championships in Malaga, Spain in September and logging some fast times, hopefully sufficient to top the UK and USA M50 rankings for 10K, 10 miles and half marathon. For the most part I succeeded despite lots of work travel to, from and within Europe.
Things started well enough. I ran 33:10 in the UAE Healthy Kidney 10K in April. That would be good enough for topping the 2018 UK M50 10K rankings. But then in May at the Popular Brooklyn Half Marathon I passed 10 miles in around 55 minutes flat and 200 meters later pulled up nursing a hamstring tear. In the early summer plenty of TLC enabled me to mend and prepare for the WMA.
At the WMA I ran a poor tactical race in the 10K road race and finished a disappointing 4th with a mild hamstring strain to boot. I bounced back to snatch a silver medal in the half marathon a week later. And then soon after returning to the US rocked the New Balance Bronx 10 Mile logging 54:29, enough to top the UK and USA M50 rankings.
Receiving the silver medal in the WMA in Malaga, Spain.
Learning in December that I’d failed to win nomination for the 2019 NYRR Age Group Awards was disappointing. Since turning 40 I have won every year bar one when an accident got in the way of my running the required 6 races. In 2018, I ran 6 races but 2 of these was guiding visually impaired runners – Paraolympian medalist Jason Dunkerley in the United Airlines NYC Half Marathon and Jared Broughton in the Achilles Hope & Possibility 4M. In the half I had no race tag, just a guide bib, so was excluded from the results. That left me a race short. But I’d not have it any other way. Guiding Jason was awesome, on par with my best races of 2018.
Guiding Jason Dunkeley in the New York City half-marathon.
I learned a lot in 2018. I think. First, recovering from serious injury, such as my hamstring tear in May or fractured shoulder in November, demands patience and plenty of TLC. Second, staying fit and fast in your fifties demands a range of ingredients. Training is important but then so is mindset, diet and strength exercise. So one year on I’m a year older and, maybe, a few days wiser.
Looking Forward to 2019
As for New Year’s resolutions it’s more of the same. My main aims are to run a spring (London) and autumn (Berlin or Montreal) marathons, top the Abbot World Marathon Majors for M50 and qualify for the World Masters Marathon Championships in London in April 2020. Running two marathons in one calendar year will be a first. The risk of injury or illness looms large. In my wife and coach Lee Troop I have the best early warning stystems. The work starts here. And this week I’m on track to run 70 miles.
With Sham away in Bangladesh – she flew out of T4 JFK on Thursday, three hours after I cleared immigration at T8, and we had 15 minutes together curbside at T4 – my usual prerace routine was also out of the window. Instead of driving in, parking at Marcus Garvey Park and then running to the race start as a warm-up, this time I caught the train in, stepped off at Harlem 125th Street Metro North and then ran to the start. I was also missing a photographer and an editor for this blog (hence few pictures and many typos).
Warming up I felt like I was over jet lag. There was a spring in my step. I’d also lost a few lbs while away, like I had in the build-up to the 2017 London Marathon. I ran and walked almost 5 miles as a warm-up, the last few miles with team mate Falvio De Simone who had recovered well from Boston and was in saerch of a PR. Shortly before the start fellow team mate Jordan Wolff appeared: I had a UA singlet to lend him.
The starting corral was packed. The invited elite runners included Laura Thweatt who is also coached by Lee Troop and who headlined at the NYRR Run Talk on Friday evening taht I attended. The local field was loaded. NYAC were out in force. I lined up amidst their posse.
My race plan was simple. I was keen to get close to my 32:44 of 2017, arguably my best race of 2017. I would shoot for even splits, making allowances for the hills in the 1st, 3rd and 4th miles, (Download Course Map (PDF)) with the goal of running just under 33:00. That would demand 5:15s in the early miles before settling into low 5:20s.
And the gun was off. Barely 400m into the race I noticed just up ahead a phalanx of elite women with Laura leading the way. I figured I’d try to keep them in my sights as long as possible and, hopefully, run with my new team mate Askale Merachi. I clipped through the first mile, taking in Cat Hill, in 5:17 and caught Askale around the two mile mark with the clock reading 10:30. I hoped Askale would come with me but she was slowing, perhaps saving herself for an upcoming marathon. I was following the playbook.
The third mile proved, as expected, to be the toughest as it takes in the Northern Hills. On a counter / anti clockwise loop like this that means a 400m descent past the Harlem Meer, a 600m climb up to near the summit of the Great Hill, Central Park’s highest point, and ending with a 400m descent. I passed three miles in 16:05 and half way in 16:32, 3 seconds faster than I ran the Washington Heights 5K. I was shadowing Brent Frissora, someone I’d often traded strides with. Aside from Brent I spent most of the race isolated.
Mid race (Photo credit: Jay-r Mojica)
Mid race (Photo credit: Nigel Francis)
The fourth mile was no easier. Heading south down the West Side Drive it rolls with more climbing than descending. I covered the 4th mile on 5:27, reaching the four mile mark in 21:20. The fifth mile is possibly the fastest of the course as it descends for around 800m to Strawberry Fields. I passed Brent and then passed the 8K mark in 26:32 and 5 miles in 26:50. In 2017 I rocked the final mile chasing Natosha Rodgers. This time I simply clung on. Brent overtook me. I climbed up the final 200m incline as though it were the north face of the Eiger.
I crossed the finish line in 33:10, 26 seconds shy of 2017. I was 40th, 1st M50+ and 2nd M40+. My time was worth an age grade of 92.15%, the 5th highest of the day. It also tops the UK and, I think, US M50+ rankings for road 10K (USATF Masters 10K Championships were held on the same day). For now. My Garmin data is here.
UA boasted a number of individual top 3 age group placers: Jordan Wolff, 2nd M40 in 34:50, a PR; Flavio De Simone, 2nd M45 in 34:57, a PR by 1:02; Fiona Bayly, 1st F50-54 in 37:42; Jennifer Amato, 3rd F45-49 in 41:07; and Kathleen Kilbride, 1st F60-64 in 47:59). UA also excelled team wise with 1st W50 (Fiona Bayly, Kathleen Kilbride and Kathleen Horton), 2nd M40+ (Jordan Wolff, Flavio De Simone and I), 2nd M50+ (Richard Temerian, Bob Smullen and I) and 3rd F40+ (Fiona Bayly, Jennifer Amato and Kathleen Kilbride).
With team mates post race – from left Stefano Pia Agostinetti, Flavio De Simone, me, Jordan Wolff and Richard Temerian.
Over 7,400 runners finished according to NYRR’s race report. Rhonex Kipruto lowered the event record by 27 seconds, crossing the finish line in 27:08. That time is also the fastest road 10K ever run in the United States. That would make it arguably the best 10K road performance of all time. By an 18 year old. The women’s race provided another exciting finish, as 2018 United Airlines NYC Half champion Buze Diriba of Ethiopia once again used her fast finishing kick to win, this time in 32:04, passing compatriot Aselefech Mergia in the final 200 meters. Laura Thweatt came 4th in 32:22, a 10K road PR. New UA team mate Askale came 6th in 33:59.
So all’s well that ends well. My month on the road ended well. My running routine had gone out of the window. I ran at different times, in different places, at different paces and mainly alone. But I had the constant support and guidance of Troopy.
It’s that time of year again. When you push back a little, eat and drink too much of the wrong stuff, and for a while take your eye off the ball. It’s also a time when we take stock of the year just ended and start plotting the year ahead. I commit this to paper hence this blog post. It’s the first step to getting motivated for the long year of running ahead. My targets for the year ahead tend to get tangled up in New Year’s resolutions so there’s a risk they’ll last about as long. To around January 7.
So here I am on vacation in Singapore eating lots of local fare, drinking a few too many G&Ts, running sporadically in hot and sultry conditions (about 30C and 90%), and writing this post, as I’ve been doing in recent years, to help get me ready for 2018.
How then did I fare in 2017 on an actual verses target basis? After hooking up with coach Troopy in Boulder in early January 2017 I set myself a few key goals. First, a marathon PR of sub 2:29:56. I ran 2:31:45 in London in April quicker than 2016 but good for just 3rd M50. A month later I posted a 1:12:01 half in Brooklyn. These performances, along with a 32:44 at the Healthy Kidney 10K just before London and a 55:24 at the Bronx 10 in September, got me pole position in the UK M50 rankings and, I think, the US.
What then does 2018 have in store? In the coming few weeks I’ll check-in with coach Troopy and map out the season ahead. At this time I have two ideas. First, another crack at my marathon PR, either in the spring (I’m entered for London and Greater Manchester) or, as seems more likely, the fall (Chicago, New York, Berlin or Beirut). And second, to medal in the half marathon and / or road 10K at the World Masters Athletics Championships in Malaga, Spain in September. A medal will demand a sub-1:12 / 33.
So that’s about it. I fell short of my goals for 2017 but received ‘consolation prizes’ in the shape of a fast 10K and half. And I’ve yet to set my goals for 2018. As its January 5 that means my 2018 New Year’s resolutions will last beyond January 7.
Almost a week ago I crossed the finish line of the Virgin London Marathon. Usually I write race reports on the day of the race. This time I was simply too exhausted to write a good analysis of the event. I needed a few days to take it all in and make some sense if it. So here goes.
My main emotion on crossing the line was one of relief, relief that I’d survived. It took several hours before relief started to give way to a sense of achievement, joy even. Unlike some I did not fist pump the air as I crossed the line. I simply shook my head and cast my eyes to the floor. The marathon is like no other race. Period. Physically and psychologically it takes you places you never really want to have to go. And I think with age has come the knack of self inflicting pain. My coach Lee Troop calls it the hurt locker. You can spend a lot of time in there asking testing questions of yourself.
In my previous 4 attempts I’d always found myself switching from racing to surviving mode way before the finish was in sight. In my first three the ‘switch’ came around mile 20. In my 4th, last year’s Greater Manchester Marathon, it came at around mile 23. Last week it came soon after 40K. In so doing it proved my best ever marathon. Not my fastest but rather the one I have come closest to mastering. I also came close to enjoying it. Sure I always enjoy the experience, not least the crowds who come out to cheer. But it’s hard to enjoy the running in those closing miles.
The build up to this race was mixed. In early March, with my longstanding IT band issue under control, I started to suffer from hamstring tendinitis. It first fully manifested itself in the Washington Heights 5K. Like most injuries I’d never suffered from before I’d never heard of this one. In sum it was a “pain in the arse”, proverbially and physically. Early diagnosis enabled me to monitor and treat it. Lee insisted I revert to just running steady, canning speed workouts and long runs. A 10K race two weeks out in my best time for almost 6 years confirmed that I’d somehow managed to keep in great shape on a diet of 70 miles a week of steady stuff. But would I pay for missing 22-23 mile runs? Lee suggested I plan for a cautious start and moderate expectations, 2:33 rather than 2:30.
The 10K race was just the fillip I needed. It had been a calculated gamble that had paid off. I then did a short taper of two weeks dropping my weekly mileage to 60 in the penultimate week and 50 in the final week. I traveled from New York on a red eye on Tuesday night. I got in a few good nights sleep and accelerated my adjusting to the time difference – my body was on US time, 5 hours behind – by doing some early morning runs and early to bed. By race day I felt ready. Quietly confident.
Like Manchester in ’16 I ran this with brother Stephen. We were with our respective families staying with long-time friends, Gary and Alison, who live in Wimbledon. After an early dinner – chicken kebab and couscous (and a glass of wine) – I went to bed at 10:00 pm and got at least 7 hours in. Steve had a less restful night. I got up just after 6:30 am and downed a quick breakfast of porridge and banana washed down with coffee. That left me 3 hours before the 10:00 am start to digest it. During this time I drank a little water but often and then had a gel (Chocalate Outrage GU – I prefer these to the leading UK brands – smaller and easier to open packets, familiar flavors but you need water to wash ’em down. I planned to carry two salted caramel, one to take around mile 10, the other around mile 18).
The last supper
We then tripped by tube and train to Blackheath where we went our separate ways – Steve to the Green Start being a ‘Good for Age’ runner and me to the Blue Start as a ‘UK National Marathon Championship‘ runner. I sensed Steve was a little more nervous than me.
As a Championship runner you and around 500 other fast male and female UK club runners get a dedicated enclosure with changing facilities, toilets, water and baggage truck. I had just over an hour to the start. I chilled out, did some easy running to warm-up and slowly stripped down to my racing wear. While in the enclosure I met Joel Jameson as well as rivals Rob Downs and Graham Green who I’d only known previously through Facebook. I had a number of aims in this race but the primary ones were to be first Brit M50 and to run as close to my 2006 2:29:56 marathon PR as possible (5:44 minutes per mile average gets you 2:30).
Joel I knew from Manchester where he’d glided past me with a mile or so to run and finished in under 2:31, a minute ahead of me. He had a knack of running even splits so I took him up on the offer to run with him as far as possible. And was glad I did. As we got led out to the start line I stayed close to Joel and saw Graham up ahead. And then we were off.
Early Miles – To Cutty Sark
In the opening mile there was a lot of runner traffic. I guessed I was in around 300th place (of 40,000 starters) and predicted if all went to plan some 200 of these in front would slow down and I’d overtake: I was not planning to speed up! Indeed the RunPix data confirms this. The key was to keep my head down and be patient. I’m not good at that. I’m usually tempted to start competing with others but it’s best to keep the gloves on as long as possible, until at least half way. Joel ensured I did this. Slowly we weaved our way through the ranks. I ran in close proximity to Graham. We sensed each others presence but cut the pleasantries. I wished him the very best but I was here to beat him.
In the opening few miles, especially the 3rd mile as we head towards the River Thames, the course descends significantly. As a result my mile splits for the first 4 miles read 5:43, 5:37, 5:32 and 5:38. My official 5K time was 17:29. This put me a fraction ahead of the 5:44 pace needed for sub-2:30. Over the next few miles I settled into a 5:44 rhythm.
What I started to notice were how the crowds were vast. I’d last run London in 2007. Back then there were some quiet stretches especially south of the river and far reaches of Docklands. This time the only quiet stretches were two underpasses. At Cutty Sark, the first significant landmark around the 10K mark (reached in 35:17) it felt like running through a noise tunnel. The crowd somehow instinctively understands what you are putting yourself through. They come out selflessly to cheer complete strangers, people who they’ll never actually meet. It’s hard not to feel uplifted and emotional. You feel like you’re gotta finish as a way of thanks.
Crowds at Canada Water
Cutty Sark to Half Way
Periodically I kept checking in with Joel. At around mile 8 he said it would be a hard day at the office. I took that to mean he would likely struggle to hold 2:30 pace and I might have to leave him soon. He dropped away soon after 10 miles. I also noticed Graham was no longer around. I assumed he’d fallen off the pace. I did a quick ‘cross check’ of how I felt: the legs, heart, mind. All was good. And so were the conditions. The weather was perfect. 12-15 C (55-60 F), overcast and light winds. In the latter stages we’d see some sun and I’d catch some sun.
My support team planned to be at Canada Water where you can catch the race at mile 9 and 11. As I approached the area the crowds swelled. Clearly lots of people live in this neighborhood now, unlike 2007. In fact the crowds were comparable with Cutty Sark. I figured I needed to be prominent if they were to see me so I pushed to the front of the pack I was running with and run down the middle of the road rather than hug the curb. And sure enough I saw them and they saw me.
My younger supporters – from left to right: Sean (Keiko and Nial’s son), Daniel and Connor (nephews)
Through this section, the second quarter of the marathon I tucked into a group and clocked some consistent miles, my splits for miles 7, 8, 9, 10, 11 and 12 were 5:44, 5:41, 5:46, 5:44, 5:41, and 5:43. Bang on 2:30 pace. Soon after Canada Water I took my first gel and picked up a Lucozade one as a just in case for the closing few miles.
At Tower Bridge, just before half way, the crowds were again very deep. Clambering onto the bridge is the first upwards incline of any significance. The road rises gently for around 400 meters. Soon after crossing the bridge and turning right to head towards Docklands I saw the elite women, who’d started 45 minutes ahead of us, on the other side of the road at 22-23 miles. Mary Keitany had a big lead. She’d go on to set a all-women’s world record, shattering the record of Paula Radcliffe.
Laura Thweatt, Lee’s top charge, came into view. I careered across the road to the far left so In could get close and shout encouragement. She did not flinch. She was in the zone. She’d go on to run a PR in 2:25:38 making her a strong candidate for a place in the US team for World Champs in London! Soon after the half way clock came into view. I passed half way in 1:14:53 after covering the 13th mile in 5:47. I suspected the 7 second credit would be insufficient to get me a 2:30 finish. Some slowing seemed inevitable.
Half Way to Docklands
For many miles now I’d been overtaking many runners. Not because I was speeding up rather because they, like me in my first attempts at London in 2006 and 2007 (2:29:56 and 2:31:47 after 1:12:06 and 1:12:20 at half way), were slowing down. At age 51 had I finally learned my lesson? I’d likely find out in the third quarter of the race. Unfortunately I was finding it hard to find a group, someone to run with for longer than a mile or so. I was still catching and passing rather than working with others. In the video below (@40 secs) at around 14 miles I look surprisingly relaxed. Appearances can be deceiving.
At around mile 15 the route enters an underpass. Suddenly it fell quiet, for the first time since the start. It was a welcome break from the roar of the crowd. I could hear my footsteps and breathing. I was running strong and purposefully – miles 14, 15, 16 and 17 were covered in 5:41, 5:47, 5:45 and 5:41. I’d started to compete with other runners. But mile 18 was telling. I slowed to 6:01. For the first time I was outside 2:30 pace. I downed my second gel and in the shadow of Canary Wharf passed my support crew. I rallied slightly covering miles 19 and 20 in 5:50 and 5:47.
Docklands to The Embankment
For many, me included, the marathon really starts at around mile 20. That’s when the body rapidly starts to run out of gas and deep fatigue sets in. At a slightly elevated section I caught a glimpse of The City and The Shard, 3 miles distant. I was on the home leg towards the finish. I now needed to batten down the hatches and conserve energy in anticipation of the body starting to tire. I actually found someone who I could key off for a few miles though their pace was erratic.
On my last outing in London in 2007 it was around mile 20 that my body started to shut down and switch from racing to surviving mode. But this time I found myself able to register 5:49, 5:50 and 5:50 for miles 21, 22 and 23. Not quite fast enough for sub 2:30 but enough to clock 2:30 and change. I now started to enter ‘the zone’. That’s when the sole focus is on getting to the finish. Such deep focus that all sense of what’s going on around you disappears to the point you fail to recognize friends shouting right at you.
The zone is a dark place. You start to look inwards, searching desperately for both the energy and will to finish. The mile splits evidenced the creeping fatigue. The 24th took 5:54. There was a small underpass and tunnel. It offered respite from the crowds. The small incline coming out felt like Everest. I was now on The Embankment. The sun was shining and the crowds roaring. I was gradually closing on the runners in front. Slowly. At this point of the marathon it’s ugly. Few are able to maintain good form.
At 24 miles I glanced to my right to see the Houses of Parliament and the London Eye. They looked distant. Each mile now felt long. Very long. It felt like an eternity had passed before you could see the balloon arch marking the next mile marker. At 40K the clock showed 2:23:18. At this point I finally realized and accepted beyond reasonable doubt that a sub-2:30 was out of reach. At 4 minute per kilometer pace I’d be home outside 2:31.
It took me 6:09 to suffer the 25th mile, my slowest mile of the race. As I turned right at the Houses of Parliament and headed towards Buckingham Palace (London outguns all the major marathons in terms of sight seeing eye candy) I feared a complete shutdown somewhere on Bird Cage Walk. I fixed my sights on the runner in front. I still had the Lucozade gel but figured it would take more than gel to rescue extremely tired legs. But then at this point we fail to see or understand a lot of stuff.
The last mile was like a death march. Whatever that is. At the end of Bird Cage Walk the course veers right across the large roundabout in front of the Queen’s pad. And finally a right turn onto The Mall and 200 meters to the line. I had nothing left to sprint with. Just a mild pick-up. I looked up at the clock showing 2:31:49 and then I was done. I was suddenly released from my sentence. My 26th mile had taken 6:05, the final 2K 8:28.
Post Race Analysis
My official time was 2:31:45 (bib 1676) and place was 82nd. As I staggered wearily towards the baggage truck I bumped into Hussein Ahmed (2:29:44), a London based Egyptian who I’d raced against when he lived in New York in 2006-2008, and Martin Fiz (2:29:32). It turned out Fiz had been beaten into second M50 by a French Algerian El Yamani (2:26:36) relegating me to 3rd M50. Imagine! What the f…k does one need to do to win M50 these days? It turns out Fiz battled with El Yamani but then slowed dramatically in the latter half.
Martin and me
I loitered in the baggage truck area for a while. Rob Downs (2:37:06) popped up and a few minutes later Graham Green (2:41:19). I gave Graham a big hug. For him it was like clutching a stick insect, for me embracing a bear. I have amazing respect for Graham, Rob and all the other masters runners who’d made such huge commitments preparing for this race. Graham and his legendary 100 mile plus weeks were my main motivator. I counted myself lucky. My network of masseur, chiropractor, acupuncturist, coach Troop and coach Jerry Macari, team, pacemaker, motivator and manager / wife had got me here. And on the day the stars aligned.
Eventually I exited the finishing area and rendezvous with my support crew in the meeting area (see picture below). Gary and Alison were the perfect hosts, feeding us pre- and post-race as well as traipsing across London to cheer us on. And to top it off Gary produced an album of pictures.
Left to right: Nial and Gary (University buddies from the mid-80s), Daniel and Connor (nephews), Sean (son of Nial and Keiko), Lynn (Steve’s wife), Keiko (Nial’s wife), Tim (Paul’s husband), Alison (Gary’s wife) and Paul (Tim’s husband)
Brother Steve then showed up. He’d run a PR of 3:08:37 and placed 2,861st. He passed half way in 1:31 but had slowed in the latter stages. He was, however, able to throw in a sprint finish. According to the Northants Evening Telegraph (ET) we were the fastest siblings. They may have jumped to that headline in the interests of boosting circulation. In 2016 it had been Callum Hawkins and his brother. We’re asking the organizers to confirm before opening the bubbly. It seems likely the ET are correct.
Fastest siblings (to be confirmed)
Full Virgin London Marathon results are here. My official pictures are here. My Garmin data is here (note for the first time I get above 200 heart rate). The BBC’s full coverage is here and their finish line video stream is here (needs a UK VPN). The latter is revealing. Most good club runners clocking 2:30 or so look totally shot at the finish. Few if any can muster a sprint.
There’s room for improvement. Perhaps Graham and I should run Berlin in September with Joel Jameson as pacemaker. Now I should get in some R&R but then that would break the habit of a lifetime and Graham might scoff at my moment of weakness. So on Wednesday I was back out there doing an easy 5 miles. It felt amazing. But it was the hardest slowest run for a long, long time. Next up the Brooklyn Half in 3 weeks!
Today was possibly the coldest conditions I’ve ever run in. Leaving the house to drive south at 7:15am, my weather app was showing 12F (-11C), feeling like 2F (-18C). The bright sunshine was deceptive. It promised some warmth but gave none. Fortunately Urban Athletics came away with a truck load of team and individual awards, topped by first woman, enough to make it more than worth braving the cold. While some members were running in new, older, age groups, all of us felt like we were running in a new Ice Age.
When I first said to coach ‘Troopy’ that I wanted to run this for the team he suggested I train through it and not allow it to interfere with my London Marathon preparations. That’s what I did when racing the 2016 Gridiron 4M last February while building for the Greater Manchester Marathon. I’m not big on ‘training through’. I like to think I can give every race a fair shot. So I was relieved that Troopy changed his mind. After hill repeats on Monday and 14 miles on Tuesday, he then adjusted my training to allow some tapering. I ended the week, Saturday, with 62 miles, almost 20 less than the previous week. And on Friday I saw DrStu who treated tightness where the glute meets the hamstring.
After parking the car at Marcus Garvey Park, Sham and I ran the 3.5 miles to the start via St. Nicholas Avenue. It was a warm-up of sorts. We arrived with barely 10 minutes to go, just enough time to squeeze in a few strides and ‘relieve’ myself behind the locked toilet block. Huddling with UA team mates in the starting corral offered some collective warmth but some face muscles were not working making for slurred conversation. It was a relief to hear the gun. Only 16 minutes until I got reunited with my warm clothing.
Jason Lakritz, leading UA finisher
On the opening half mile climb I tucked into a group comprising team mates Javier Rodriguez, Carlo Agostinetto and Jamie Brisbois. Jason Lakritz was in a group several meters ahead of us. Several other masters runners were in close proximity including Peter Brady and John Henwood. Gradually Carlo and Javier edged away with John on their coat tails. I covered the first mile in 5:21.
The course then descends for some 500 meters into Fort Tyron Park. I was now chasing John. Carlo and Javier had gotten away. As we circled the Cloisters and started to head home – this 5K is an out and back with the Cloisters marking the lowest point of the undulating course – for the first time I can remember I snatched a view of the Hudson River.
The second mile is symmetrical – it descends for 500 meters, circles the Cloisters for 600 meters and then winds its way back up for 500 meters. I passed mile 2, the highest point of the course, in 10:43. At this point one is tempted to think one can cruise down to the finish. That’s a mistake. There’s still a steady 300 meter climb to tackle before the course drops down to the finish. At the crest of that climb I pulled alongside John only to have him accelerate away.
In that final 800 meters of gently descending roadway I lost a few places and crossed the finish line in 16:36 per the official results, good for 33rd overall. It was a few seconds shy of my 16:30 target. My Garmin data is here but it’s mixed with my long warm-up.
Crossing the finish line in 16:36
Javier won the masters in 16:09, John in 2nd in 16:31 and me 3rd, 1st M50 and top AG with 89.63%. UA won big. Harriott Kelly won the women’s race in 17:16 and Fiona Bayly, just shy of her 50th birthday, matched Javier by winning the women’s masters in 19:06. UA won the team races for masters men, masters women and veteran men (M50) and came 3rd overall for men and 5th overall for women.
Harriott was gushing with joy, pride and relief. Typically understated and super modest for a short while she wanted, quite rightly, to remind everyone “I won” and get the plaudits. That feeling I could tell she had was that priceless feeling that comes when all the hard work and commitment pays big dividends and you come out on top. Well done Harriott!
Other UA individual top 10 age group placers were as follows: Jason Lakritz 9th overall and 5th M25-29 in 15:46; Carlo Agostinetto 1st M35-39 in 16:10; James Brisbois 2nd M20-24 in 16:55; Matt Chaston 2nd M45-49 in 16:59; Aaron Mendelsohn 6th M40-44 in 17:06; Stefano Piana-Agostinetti 7th M45-49 in 17:47; Jonathan Schindel 3rd M50-54 in 17:54; Theo Dassin 2nd M15-19 in 17:57; Adam Kuklinski 4th M50-54 in 18:44; Ellen Basile 2nd W40-44 in 19:25; Paul Wong 10th M50-54 in 19:32; Jennifer Harvey 3rd W45-49 in 20:17; Dominique Saint-Louis 1st W50-54 in 20:27; and Isobel Porteous 4th W15-19 in 23:53.
The NYRR race report, which runs a close second to this one, plus pictures are here and the full results, the format of which I’m still trying to master (!), are here.
From left to right: Jacob Salant, me, Aaron Mendelsohn, Jamie Brisbois, Javier Rodriguez, Carlo Agostinetto, Jason Lakritz, Stefano Piana-Agostinetti, and Harriott Kelly
I won’t calculate the average age of our placers. Suffice to say we are working hard to lower it! Meantime our mature runners are the best in the New York area and look amazing.
Back in January I was in Boulder CO.. I was there to plan and kick start my 2017 campaign. I landed at Denver International Airport (DIA) late morning. It was snowing, there was a 13 -inch deep carpet of snow and it was -17C. I arrived, as I explained a few weeks before, unsure whether to run any marathon in ’17, let alone which one, and when. After 10 minutes with coach Lee Troop I was doing London on April 23. It speaks volumes for Troopy’s power of persuasion and my belief in him. It was 14 January, 14 weeks to London.
Flatirons, Boulder under blanket of snow
It’s now eight weeks to London. Yesterday I closed out an 80 mile week with an easy 23 miles in Central Park. It was almost 70F, the sun was out, I was running (and talking!) with Urban Athletics team mates and Mike McManus, and I was injury free. Life is good. Let’s hope it stays like that.
On January 14, Troopy said if I was to run a marathon in ’17 better it be a big occasion one. I ran 2:32:02 in ’16 at the super fast Greater Manchester and they were keen to have me back. But London is arguably the world’s greatest marathon and I get to join brother Steve, Jordanian friend Mo’ath Alkhawaldeh, and Troopy’s top charge Laura Thweatt. Some top M50 Brits are also running London, most notably Graham Green. Graham’s currently logging 120 miles a week and like me aiming for 2:30. I hope we can help each other.
In my last post I flagged some potential target races for ’17. Those targets are clearer now. In addition to London, I’ll aim to run the half marathon (and maybe XC) at the European Masters Athletics Non-Stadia Champs in Denmark and run as many of the NYRR club championship races as I can and, in turn, hopefully help Urban Athletics retain the masters’ team title we collected a few days ago at The Hard Rock Cafe, Times Square.
Urban Athletics award winning masters’ team
At The Hard Rock , Urban Athletics team mates turned out in force and in full voice to support their 12 nominees. We clinched the masters’ team award and six individual awards. I won the M50-54 to add to the one from last year and the 9, out of 10, won while in my forties.
L to R: Matt Chaston (M45-49 winner), me (M50-54 winner), Carlo Agostinetto (Ultra winner), Jonathan Kline (M55-59 winner), Javier Rodriguez (M40-44 winner) and Aaron Mendelsohn (M40-44 nominee)
In the past few days team mates, in particular project manager Moses Lee and dentist Ramin Talib, have asked how I avert injury. Truth is I’m not immune. Since 2011 I’ve had a constant battle with IT band issues and in early 2013, when I last attempted to train for London, was plagued with sciatica. I’d like to think that I’ve gotten wiser with age. But I’d be kidding myself. Sciatica proved stubborn and only went away when an accident forced me to take 6 weeks off.
My IT band issue is firmly under control thanks to regular visits to DrStu, a Bedford Hills based chiropractor, and a DIY self maintenance routine. My routine focuses on strengthening, rather than stretching, of glutes and hips. It comprises some gluteal exercises (given to me by Heather North when I tripped to Boulder before the Bronx 10 last September), together with some foam rolling and calf raises. The routine is repeated 3-4 times and takes 12-15 minutes on the floor of my lounge while watching some fake news.
In sum my routine looks like this (videos by Heather of her husband Ewen):