The great sequel

It starts by a sequence of kilometres.  One after another, till finally the 42^nd equates them into a marathon, and the runner becomes a marathoner.  From a sequence of kilometres, Liza Schembri advanced to sequels - of whole marathons themselves. On 24^th February, she was lining up for her fifth one all dressed up in the blue kit of Mellieha AC.  

While at it, she proved that sequels for the dedicated are not only not boring but are what makes one stronger and better as she bettered her time from the previous marathon by more than nine whole minutes.  Still elated, Liza shares her experience with us.

Liza, you were already a marathoner, but this year you’ve opted for another one.  What makes you return to a marathon after another?

  

I love long distance running. The longer I run, the happier I am. A marathon and the preparation behind it means more than just running to me. It changes my whole outlook, to the way I see things in my daily life. It makes me feel content and complete.  If I don’t run, I am a different person. Infact, if I am having a bad day at the office, the first thing my father asks me is if I went running in the morning!!

How has your preparation for this marathon differed from previous ones?

This year’s preparation was totally different. I started following Has Kesra’s running plan last November and immediately felt that it fit in with my life. I liked the fact that I would have my running schedule on a fortnight basis and so can plan my work around my running plan. I followed it religiously, running in the rain when I had to. The fact that Has would follow every training session I/we did, motivated me even further. He was always there to ask how I felt after every session. That helped tremendously as you realize that analyzing what you are doing prepares your mind for what is yet to come. It also helps you build a stronger mind for the marathon, which is of utmost importance.

I understand that you’ve recorded a pb in this year’s marathon.  So apart from your preparation before the marathon, what was the main difference during the marathon itself that enabled you to achieve such a personal glory?

Yes this definitely was my best marathon, time wise but also with the way I felt all throughout. Has Kesra gave me a pace he was sure I could stick to. I kept it from the 1^st km till the very end. I had a pace band round my wrist to make sure I was on target at every 5^th km and it worked so well for me. I was focused all throughout. Also I made sure I ate and drank from 5km on so that way my sugar levels never went down.

I understand that you’ve ran marathon(s) abroad, how does the Malta Marathon compare?

I ran the Virgin London Marathon in 2011 and enjoyed it mainly due to the fact that people are in the streets cheering you on from the 1^st km till the end. Also, the organization is impeccable and it is hard to pin point any flaws. The organization of the Malta marathon is improving each year and this year, was definitely the year were the professional organization was most noticeable. Small things, such as smaller water bottles along the route, more marshals and people cheering all along may be the things which will make it more enjoyable. The fact that we have great weather in February is our biggest plus point.

Does running on home soil with your club mates and in front of your family make up for the much lesser number of athletes and atmosphere in general?

Yes of course it does. At the start line, we were all together joking and comparing our nerves and lack of sleep of the previous night!! Seeing my family and Has Kesra at the start and then running the 42km focusing on seeing them at the finish line helped me run better. I kept on thinking that I just cannot let them down!!

I imagine there must have been harder kilometres than others during the route, and at times walls must have appeared instead of roads.  Where were they, and how did you run through them?

I usually start feeling uneasy and weak on the Mriehel By-Pass till the very end. During my first marathon I remember clearly seeing people in Ta’ Xbiex and I just could not see their facial features. I kept on seeing round heads with no eyes and mouth. This year was different. From before I decided that I will like the By-Pass because it is flat and I will be able to maintain my pace, and that is exactly what happened. I felt well till the end. Ultimately the marathon is a mind game after the 32^nd kilometer. If your mind starts playing games, then your performance will dip. You have to fight against all the negativity that comes into it and feel positive and in control. I always say that at least 35% of the marathon is in my mind. You have to pre-set it on the way you want to feel during the marathon and let go of the bad thoughts that try to come into it along the way. If the training was done well, then it’s all about the mind.

You placed as the number one MAC female runner and thus can be said you led the No 1 Female Team in the Malta Marathon.  How much of a joy is it, and has it sunk in yet?

I was thrilled to hear that we placed first as a team. I was meant to arrive last of the team and overtaking my team mates on the By-Pass was my lowest point. We trained together and shared so much of what we were doing together, even in terms of what we were eating. So you can understand placing first still feels like a bitter-sweet experience. Having said that, I am extremely happy with the result and will always look back and think of this as my favorite marathon (so far!!). However, I already look forward to next year when we can all improve on our times together as a team.

Marathoners run.  And while they use legs rather than cars, during the process, people around them might be driven crazy.  Or even better infected to run.  Amanda Borg, wife of the Mellieha Atheltic Club President, Julian Borg sounds to be happily on the receiving end of such effect.



Amanda, these first weeks of the year happen to be the time that your husband Julian Borg is preparing for the marathon.  How have they differed (if any at all) from other weeks of the year?


Since Julian and I both work and have two young children, we have a strict daily routine that we adhere to all year round.  Julian trains early in the morning almost every day so it is pretty much business as usual, with the exception of the following these past weeks:


a) The frequency by which Julian checks his weight on the scales! b) Healthier dinners and smaller portions!    

Julian has recently become more selective with what he eats – an increased emphasis on vegetables rather than carbohydrates has become the order of the day.  This of course has a positive spill-over effect on all the members of the family, including the little ones.  A few days ago I told our daughter that “daddy has dinner with work colleagues” – her reply was “what fun…we can eat what we want tonight!”Just yesterday morning, being the start of the week prior to the marathon, he sent me an e-mail with his preferences for each day of this week.  This is time-saving for me as I have less to think about when shopping and preparing.  Planning what to eat is extremely important.  


You now run yourself, but maybe at the moment you are not thinking about running a marathon.  Am I right in thinking that while you probably wholly admire someone who wants to run 42 whole kilometres, you also think there is an element of madness in it? 

You are partly right! I agree with the first half of your question – I have full admiration for all those running 42km.  From what I can see, M-Day for such participants involves a great sense of commitment due to all the training hours and personal sacrifices involved.  Regarding the second part of your question, I do not think of 42km of running as madness.  I believe that different people set different challenges for themselves…I would be mad if I had to run 42km myself but for those who are physically and mentally prepared to take up such a challenge, why not!  


You have a background in classical ballet.  For most people ballet has a higher aesthetic value than running.  Yourself, can you compare the joys of the two? 

I joined ballet classes at 3 years old and continued with them until the second year at University. At that point my dedication began to dwindle as more important things at the time came into play … like studying.

Looking back at those good old years, I can recall that obtaining a good performance called for physical, mental, technical and artistic skills.  With the exception of the latter, I have come to realise that these skills are required just as much when running.  Other similarities between both disciplines include leg power, muscle strength, flexibility, frequent training, bruised toe nails – and of course no red nail polish for long toe nails! 

On the contrary, ballet requires turn out of the feet whilst running is a turned in activity. Running is astraightforward repetitive motion demanding higher endurance levels and impact whilst ballet involves a broader range of motion and attention to detail.  The watch says it all with running making results objective as opposed to ballet assessments which are very much subjective. Despite the differences, the joys of ballet in the past and running at present, provide an overall “feel good factor”, a feeling that to me is very much comparable!   

Last but not least, thinking back at the ballet days, very patiently my parents used  to drive me to and fro from ballet classes.  Nowadays my parents are still there  who together with my in-laws are a great source of support to me since they babysit my little ones which helps me to adhere  to my training routine.  


You have taken to running through the Mellieha AC Beginners class.  For most people running is simply a natural thing to do, which does not need classes.  Your case seems to be different, what was it in the classes that made you fall in love with running?

I joined the MAC Beginners class following a suggestion from my dear friend Carmen in October 2011.  I decided to take up running just to shed a few pounds and fit back into three pairs of jeans purchased before I had my two children.  Never would I have thought that this would be the start of my new hobby! 

At the class I met lots of great people and found myself running buddies that I could train with which has been one of the main sources of motivation.  In particular, my running buddy Stephanie has been a constant source of support and encouragement.   

The other source of motivation is the fact that joining a class and proceeding from the beginners to the intermediate to the advanced class makes me plan to go to the track since I have a commitment.  Reminding myself that I have invested in a number of on-line purchases related to running gear is an added incentive to make use of them – this perhaps is due to the fact that I am an economist by profession and my mind reasons things out in this manner! 

Be it rain or shine, Joe is always there to guide us and provide advice.  The best piece of advice I learnt from Joe is to listen to the questions of other people in the group since these may be questions of my own.  

All in all classes have made me more aware that there is much more to running than just putting on a pair of running shoes and setting off.  Since joining the classes, I think that I have improved the way I run such as correct positioning of the arms and concentrating to turn in rather than out when running, a trait inherited from the ballet years.  Lastly I must not forget to mention the stretching and technique sessions which are always very enjoyable and relaxing.  These parts of the class always  remind me of the good old ballet years.  


I imagine you in the past you’ve been a spectator/supporter on the Marathon/Half Marathon Day.  This year you would actually be one of the runners.  How long have you been envisaging such a day and how much of a good feeling it is knowing that you will be swapping a place from the pavement to the course of the road? 

Ever since I met Julian way back in 1999, with the exception of some years, I have always been a spectator on Marathon or Half Marathon Day, waiting to cheer him and other MAC members as they approached the finish.  The atmosphere at the finish is always great and the look on runners’ faces as they approach says it all!  

The thought of running 21km has always intrigued me…this has been one of the things on my wish list for the last few years.  Thanks to the overall philosophy and guidance of our coach Has Kesra, this year I have confidence to approach the start line of the 21km and focus on reaching the finish giving it my best!  Nowadays technology is just great - distance barriers are overcome and Has is always just a click away!

  
While you will be focusing on the 21 kilometres before you, I imagine some part of your mind will be on your husband who will be running twice as much as you?  How do you think you will juggle the two tasks? 

Very good question indeed…On the day I can imagine myself thinking that Julian is running twice the distance which may in fact act a source of encouragement to me, helping me to focus on my race.   On the negative side, the temptation of thinking about how Julian is doing may distract my focus. 

I think that the key to juggling both tasks is to blank out any negative thoughts and think positive.  I will try to concentrate my thoughts on the finish line…thinking of how nice it will be to meet my family – Julian, the little ones, parents and in-laws and the MAC members at Sliema. 

This reminds me – something else to add to the shopping list besides protein, veggies and carbs - a nice bottle of red wine which may come in handy to celebrate with Julian the possibility of a joint 63.3km on Sunday evening!  

Repeating it all over

As an avid tennis player and fan, Charmaine Mifsud knows that it’s not about winning one Grand Slam that puts you in the history books.  It’s repeating all over again.  In her own way, Charmaine wants to emulate her heroes.  This time last year, Charmaine had a dream.  And that was of running a marathon for the first time.  She lived the dream, and liked it so much that she is now working to repeat the dream again.

Charmaine, it was your dream to do a marathon.   You’ve done it last year, but you’re gearing up for another one this year.  What’s the motivation behind a second marathon?

I found that the distance of a marathon is my distance.  I also want to finish a marathon without any injuries since last year  I did the last 11km with pain in my leg.

I know that lately you haven’t been going through the easiest of times, as your body seemed to be attracting one injury after another.  Where there times when the marathon felt to be too far away?

Yes, when I was having problems with injuries and health issues I thought I won’t run again, so running a marathon was an unimaginable event.

Comparing yourself with this time last year, what’s changed?  Are you more confident?  Is the motivation level the same?

This time I know more what kind of preparation a marathon involve, so I have trained myself both mentally and physically, even though most probably I won’t manage to do a finishing time as last year since I lost a lot of training in the beginning and am not physically 100%.

You are quite involved with Mellieha AC.  How much do you think Mellieha AC and Head Coach Has Kesra has played a part in your development as an athlete?

Mellieha AC is my second family.  I have been with the club for nearly 5 years now.  Apart from being my coach, Mr Kesra is my mentor, my guide and my friend.  Whenever I feel down due to a bad performance or an injury both my coach and the club members are always there to give a hand by saying the right words to uplift my spirit.  I think and breath running so, Mellieha AC, our coach and myself are all part of the chain that makes my life.

Now that you have a marathon finish under your belt, how much getting to the finishing line is a goal in itself?  Has the main goal now been changed to having a better time?

To finish a marathon is always a great task.  Previous marathons  help you to  control more your race and can help you feel more confident in knowing that you had done all this before, and it’s not impossible anymore.  The full is not like the half, as 42 kilometres are very long and anything can happen.  Even if your first aim is to try to make a better time, it will still be a great achievement telling yourself you have just ran 42 kilometres.  For a moment, timing becomes secondary.

The mind and its beliefs

A certain John Hanc once said that finishing a marathon isn’t just an athletic achievement, it’s a state of mind – a state of mind that says anything is possible.

Hadrian Bonello seems to be a living epitome of this reasoning.  Having completed his first marathon back in 1999, he returned to the marathon scene last year.  The timing was not improved but it confirmed that there is always less than 3 hours between himself and 42 kilometres.  And now fourteen years later he’s training his body and mind simultaneously to better his 1999 achievement.

Time can wear down most things but not the belief of some people.

Hadrian, this time last year, we were discussing about coming back to the marathon after an absence of 13 years. In the meantime, you also did an ultra-marathon which you won. How natural was it to decide for another marathon after last year?

They have been an amazing two years of running since I returned and I have not once said to myself that I would stop and do something else altogether. Someone once told me that once you try the full marathon you would not go back to race the half distance. And it’s true. Once you make the switch you keep coming back to do it all over again. The ultra-marathon which I did last year was more of a personal challenge to me.  I did a couple of trail runs and also took part in a couple of races including the second longest trail race in Malta organized by Agones from Madliena to Fomm ir-Rih, which I thoroughly enjoyed, so I said to myself that the Gozo Ultra would be my next challenge. It was the first Ultra organized in Malta by Hellfire and it was truly an amazing experience. Sometimes doing something out of the ordinary to challenge oneself brings with it personal satisfaction and a more understanding of what the body can achieve with mental perseverance.

How different is an ultra-marathon on trails than the one held every February on the roads?

I am not expert to trial runs. But basically you rarely run on a tarmac during a trail race and there are moments in the race where you have to walk, climb and do other inevitable tasks to keep moving forward. The Gozo Ultra was an experience in itself. I recall running through bamboo fields, through sand, up a cliff face, getting lost and retracing back to the route somewhere in Qala and some very steep hills near the Azure Window. But what really is amazing about trail runs is the scenario that you see on the way even though your mind has to be constantly on the trail you are following because you can get easily lost or lose your footing. Winning was just an added bonus but finishing the race itself was the climax to a truly memorable experience. The February marathon is totally a different story. It is run on the road and the only element is the weather otherwise you follow your race pace and make it to the finish. Though I must say that even this race is exciting as throughout the race you get people giving you support especially at the finish. The Gozo Ultra is just you and nature and if lucky another running mate who is running at the same pace and pattern as you.

Fourteen years down the line and in your forties, and you are challenging the times achieved fourteen years ago when still in your thirties. It seems you’re defying conventional wisdom. What’s behind it all?

I keep saying to myself 'If only I had not stopped running for all that time, if only!!!!’ But the reality is what it is. I had talked with Has Kesra, who is my running coach and mentor, when I returned to competing and told him what I wanted to do. We discussed everything including targets and how age can affect timing, etc. He just told me to believe in myself and in the training. Last year we were on course for a personal best but due to reasons which I could have prevented, lost those precious 6 minutes due to an oversized pair of racing shoes, socks not fit for long distance running and too much Vaseline in the foot. I still have a photo of my feet with the mega blisters I had as a reminder not to repeat that mistake again.

Do you feel much better facing 42 kilometers than this time round last year?

This question could not come at a more sour time. I used to hear people saying that they were suffering from some injury or another. I used to say to myself that I am always careful and rarely do I encounter an injury myself. But as it happens, injuries do happen. In my last MAAA race at Ta Qali, I pushed really hard and the following day I woke up with a niggling pain in my Gluteus Maximus. I did not know this word existed until I spoke with my coach and told him where the pain was coming from. So for these next couple of weeks I need to do a lot of stretching and easy runs. According to Has, the training is already done and I just need to keep myself focused and fit to start and finish the race. In the meantime I need to rest, stretch and run at a comfortable pace. Fingers crossed by D-Day this will have passed away.  

What is your biggest challenge, the distance of 42 kilometers, or beating last year’s timing?

The biggest challenge is to beat the timing of my first marathon of 1999. This will be my third one. I finished in 2.52.56 last year and I need to go below 2.47 this year. According to Has, the results that I am showing in my 10km races show that I am able to go below that time but like I said earlier, I will have to wait and see when race day arrives. Hopefully if not beating my personal best I can improve on last year's timing. But whatever the outcome, I will be at the start and hopefully at the finish too.

You are a MAC runner training under Has Kesra. Every MAC runner seems prepared to run through a brick wall for him. What makes him different and special?

'Train smart, win easy!' That is his motto. Not necessarily that every runner will win a trophy but every runner will make a personal achievement, being a personal best, an excellent timing or simply finishing a good race and feeling great about it. The training is totally different than what I see other runners do. We do not pile up a lot of mileage every week. We do not train twice a day either but we follow a pyramid system in phases whereby we reach our peak a month or so after the marathon. It is a very complex system where we were given the details about how the training will be carried out and how the body will develop through each phase of the pyramid. Athletes who follow a hard training regime may achieve results quickly but end up burning themselves quickly. Improvement takes time and is gradual. The body can take so much at one time so if it is overloaded, at one point or another it will explode and would require a total haul. I believe in my coach. Has Kesra is the key to the success of Mellieha AC and of those who train under his guidance; of which I am very proud to be part of. 

Looking back at your post marathon interview last year, it seems you’ve defied the wall at KM32 after following your pace strictly. How much is the marathon more of a psychological than a physical battle?

'Think positive thoughts'. Training your mind to withstand the battle that lies ahead is one aspect of training for long distance races. It is imperative to understand that mind and body work together. You can be physically ready to run the marathon but if you are not mentally prepared for it than at some point or another you will break. Everyone says that at kilometer 32, which happens to be a tough part of the course as well, is the point where the race will dictate and decide on the pace and timing of your race. Though physically the body is tired after running constantly at race pace, the mind starts playing games with you. It is here that one has to psychologically break this wall and keep positively focused on the pace and the finish. With proper mental and physical preparation, an athlete is well prepared for the race.

And finally, after suffering blisters last year, is a fitting pair of running shoes and good socks prepared for this year?

I definitely won't be making the same mistakes again as last year. I have prepared for this since November. I have a good pair of running socks ready plus a good pair of snug fitting running shoes which I bought back then and have used solely for a couple or so races and one long run. So they do not have a lot of mileage on them and are still very race worthy and which can handle comfortably another 42km. I AM READY!

42 kilometres can reduce any run to a crawl.  But on his first attempt to such a distance, the Mellieha AC athlete Andrew Grech experienced a flying debut, conquering the whole distance in 2:39:25 and placing as the second Maltese athlete.  Shortly after, an unlucky accident at work left him grounded for a number of weeks.  The grounded weeks passed, but Andrew’s talent and speed were too ingrained in his legs to pass away.  Personal bests continued to be the order of the day, and now the quest is to follow a flying debut first marathon into a floating in thin air second marathon.

Andrew, this is now your second marathon.  How much of a psychological advantage is it over last year when you are attempting the marathon for the first time?

A marathon demands respect but having completed last year’s first full marathon gives me more confidence, now I know what I’m facing unlike last year.

Your first marathon has been optimal.  Still I imagine that it must have taught you lessons.  What have been the main ones?

Yes I did well last year, my finishing time was only few seconds away from prediction by my coach Has Kesra. Last year I was sick during the first few days of February which could have somehow hindered my preparation. Last year I had a 5 minute negative split in the second part of the marathon which hopefully I wish to minimize this time around.

As for preparation and shape, how do you feel when compared to this time last year?

Both my preparation and shape are better than last year as results may witness. My last 10k race in Ta’ Qali held at the end of January was 54 seconds faster than last year and 2 months ago I registered my first sub 34mins for a 10km race.

I imagine a marathon can be very much like the hare and tortoise story.  How much does discipline come into it all?  How are you preparing for it?

You should be very disciplined. It’s normal to feel strong at the first half of the marathon. It’s imperative to use your head for the first part than your heart for the second part and not let yourself go. Preparation has been going on for quite some months following the programme on a weekly basis. It needs a lot of dedication, more than any other event, solo long runs aren’t easy in winter.

Now you can call yourself a successful marathoner.  How do you feel when running much shorter races?  Do you see them as a preparation for the marathon, or are there distances that you still cherish a lot and prefer from other distances?

In my opinion once you try the marathon you never go back to shorter distances even though I still love doing the half marathon which I feel I could improve a lot on my personal best since I haven’t tried it for a couple of years. Then again, I feel the 10km race is a measure to test your fitness and a process towards other races so it’s a must to do during the season.

Marathon training includes long runs and speed work on the track.  Which ones do you find most satisfying, and on the hand the most challenging?

I prefer doing long runs than speed work on the track. The most challenging yet enjoyable are the tempo runs with certain intensity.

Andrew, you have now been coached by Has Kesra for years, and you always attribute your rise as one of the best Maltese athletes to him.  What makes Mr Kesra tick above the rest and how has your relationship with him has grown through the years?

I can’t compare Has to other coaches as I’ve never tried any other coach. But yes, I attribute a lot to him as he’s not just a coach but also a friend and a brilliant motivator. He contacts me before every race to give me the last hints and following the race to see what went well and what should be improved. He’s a perfectionist. 

As the legend goes, Philippides ran 25 miles from the battlefield near Marathon to Athens to announce the Greek victory over Persia.  He was the bearer of joy.  Nowadays, people run one more mile, battle all their doubts and inner voices, all to tell themselves that they’ve repeated the same feat of over 2,500 years ago.  And joy is then natural.

Donatelle Camilleri, is one such character preparing for such a quest.

Donatelle, you are essentially a triathlete.  Running may be seen as just one sport of three.  How do you rate your love and commitment to running in relation to the triumvirate of swimming, cycling and running?

Running is one of the three sports that requires the least preparation and time to train.  You can just grab your stuff and shoes and head out for a run.  You can also run at any time and in any conditions.  For me running is a way of relaxing and unwinding myself as all you need to keep a look out for are the potholes and the occasional crazy driver. Preparing for a full marathon naturally requires more commitment and trying to make your run as efficient as possible.

You are no stranger to long distances, and have even finished an IronMan.  What made you decide for the marathon rather than the half.  Do you see it as an end in itself or as a preparation for another IronMan?

This is my first full Marathon not being part of Triathlon so it’s a totally new experience which I’m looking forward to.  For me this full marathon will be in preparation for hopefully another Ironman. 

What is your personal lure behind going such long distances?

I prefer long distances than short as i find that it takes me quite some time to settle into my pace and feel comfortable.  The impact on my body with long distance is far less stressful than doing a 5km, but of course the ultras are another story. 

I imagine this is the first time you are preparing for such a main event under the tutelage of Has Kesra.  How has your training been going, and how different is Kesra’s training from other coaches you have trained with?

This is the first time I am actually following a programme and can see the long term reasoning behind it.  I also like the discipline and regimental plan of being given a programme and following it.   The feedback from Has Kesra and the support from all my team mates is great and this is also a first for me and really appreciate it.  Triathlon is a lonely and individual sport but since running with Has Kesra’s programme I feel I have found a new family and a whole support system.  Training so far has gone quite according to plan except for a 5 week flu which was a set-back.

Come 24^th February you will be toeing a line 42 kilometres and a bit away from the finishing line.  This time though, you will only have to depend on your legs and heart.  Is it a boost not to have to worry about anything else, such as bicycle and mechanical matters that such medium carry? 

Yes it’s definitely a less mental effort but running that distance also entails planning.  It’s a long day and a long run and anything can happen.  So ideally i would have prepared myself both nutrition wise before and during the race and will be mentally focused on the day. 

You have lately been doing 10km races, and have had constant and satisfactory timings.  How much such races have been reassuring you are on the right track for the big day?

These races help me and all my running buddies to learn and keep our pace in the race.  We are given a set target and it is than up to us to manage and achieve that target with 100% control of the full race.   With these races we are learning to do this and it’s amazing to see the result of how good it feels to be 100% in control of what is happening during the race.

Finally, what will be the main driving force that you envisage carrying you towards the finishing line on the day? 

Naturally as with everyone out there, the build up and the stress and butterflies at the starting line will be tangible but I hope to be able to control this and once the gun goes for the GO, I will settle down into my target pace and stay there and be 100% in control of what happens.  Anything can happen but I hope to be mentally and physically prepared to take myself to that finish line which will be the only point of focus.