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. 

One month on...

One month from today is the biggest event on the Maltese athletics diary.  It is the day of the marathon and half marathon.  It's not just about athletics though.  Thousands gather at the oldest city of the island, but the history of the place is probably the last thing on their mind.  They just want to savour the moment, and go through the 21 kilometres and the bit to finishing line at the more modern Sliema.  For most, it's not just about starting from a place with great walls that saw sieges in the past to somewhere else with high rise flats.  It's about ditching the car and all its comfort to experience something through their sole legs.

Just a couple of hours before, a few hundreds, not only ditch the car but decide to get to Sliema through the longest route possible.  Short cuts for these people may only exist in the morning to beat the rush hour traffic.  On the day, they want to challenge their legs, their morale, their spirit and their whole self to the limit.

Julian Borg, chairman of Mellieħa Athletic Club will be one of the latter.  A hat-trick of any one thing might be the pinnacle for most.  But Julian, after three marathons he wants to live a fourth one.

Julian, you are a past marathoner.  How many marathons have you done, your pb, and your most memorable one.

I did three marathons London 2000; Prague 2002 and Malta 2005. My PB is 2.43.05 in Malta. The first marathon is the most memorable. The experience and lessons learnt are still very vivid today, after 13 years.

You seemed to have taken a sabbatical from competitive running.  Now you seem very much back on track.  Was the sabbatical beneficial, and does it feel different toeing the starting line nowadays from the past?

I started running in 1998 and till 2003 I was very consistent and competitive. I firmly believe in priorities and achieving set goals.  And goals do change in the course of life. Therefore I had to forgo running to focus on other aspects of life such as work and family. Having said this I always kept the Sunday run. End of 2004 I set a very short term target to run the 2005 Malta marathon. That was three months of running and running and running. The end result was a PB. After this race I returned back to being a casual runner.

In an ideal world I would have worked on my other commitments and kept running competitively also. Therefore I cannot say that I am happy to have stopped running for such a long stretch.

January 2012 I felt that I could shift some of my energy back to running and I made a definite commitment with myself to return back to running on a regular basis. The beginning was very difficult and finding the time to run was a big challenge. However today I can say that running is again part of my lifestyle. 

Does it feel different being on the start line today from the past?

Now that I am following a training programme and have set targets I feel the same level of excitement on the start line. 

Last year you were covering the route, supporting MAC athletes on your bicycle.  What made you do jump to take on the full route on your sole legs?

The option of riding along the marathon route with the bike rather than running it was always a self imposed decision because of lack of training. In fact I always felt a great sense of guilt feeling at the start of the Marathon for not having made the time to train and be part of the crowd. Having said this, by the time I reach the finish I was always very happy to see Mellieha AC runners accomplishing their goals. Knowing that I was able to support them gave me great pleasure. So I do not regret being on the bike in the last few marathons.

Going back to your most memorable marathon, what were the main factors that contributed to it?

The first memorable moment of the London marathon was being one of 33,000 runners. The atmosphere and support along the route was something which is very difficult to describe. The next memorable moment was when ‘I hit the wall’. I had only been running for two years and completed only three half marathons. Little did I know how one would feel after surpassing the 30km mark. I ran the first half some four minutes faster than my planned time. My first reaction was that I am fine, feeling good and enjoying it. However as soon as I passed the 30K mark, it was like switching a light from on to off. My energy levels reached the empty level. I hardly recall crossing the finish line but I do recall struggling very hard to get to it. Today I know very well that what really matters in a race is the second half.

I do encourage runners to travel and race in major cities around the world. The experience is great and it does give you a new dimension to running. Through running I have made lots of friends and I have visited places which I would have never visited.

You are also the MAC chairman.  The MAC team won last year’s Malta edition.  What gave MAC the edge over other teams?

The MAC team has won the team event for the past 15 years, with the exception of a couple of years. Team spirit, personal dedication and consistency are the major contributors to MAC’s success.  The decision taken years ago to appoint Has Kesra as the club coach was very instrumental to achieve these three factors.

Do you believe MAC can repeat the feat this year round?

We expect to have stiff competition but we do have a talented team of runners to give us the edge on our competitors.

Marathon training involves both track training and long running spanning into hours.  Which of the two do you find mostly challenging and satisfying?

Long distance running is therapeutical. I do most of my training early morning and that injects me with a ‘feel good factor’ to deal with the daily challenges in a positive way. Speed work and track training are always the most challenging.

Finally, on the 24^th February, you will be toeing the line at Mdina, 42 kilometres away from the finishing line at Sliema.  What will be the main driving force that will carry you through these kilometres?

The confidence that I have trained well, the determination to achieve my target and the support shown by my family and coach, Has Kesra will drive me to the finish time. 

Five kilometres at Qrendi

Five kilometres are relatively short.  At least in my nowadays frame of mind.  But short doesn’t mean easy.  And shortcuts in running don’t exist either.

In the morning, waiting for the shorter hand of an analogue watch to get on one to then make my move and travel to the race, am thinking that the shorter the route, the higher the effort required. 

It’s now three weeks since the last race, training has been consistent with the rest of life going around it, and in this periodization period it feels like we’re being built slowly, surely and efficiently.

The route for today’s race at the southern Qrendi is new to me.  Light blue vests with the Mellieha emblem are all over the place and conversely to the route, they’re the most familiar.  Wearing one of them, it makes you feel you belong.  With most of us under the guidance of the same coach and mentor it feels even more complete.

Three o’clock and am standing.  Am idle and for such a position the heart beat is higher than usual.  Am expecting the signal to start.  And it duly arrives.  A brash start in the mass of runners but soon I find my tempo and am faster than three weeks ago with lesser effort.  The second kilometre is heading to the same direction as gravity, and it feels nice accepting the help of the force.  Another half a kilometre and it’s now back to where we started to finish.  What was till a few minutes ago a gentle help will now turn to an extra irritation.  Life may be as fickle as that.

The breathing gets harder, teeth are admittedly gritted, all for the sake of a finishing line. But I know this will not last too long, and soon it would be the last straight home.  The average timing gets understandably higher but then the last push makes up for it.  The average pace is 4:19/km, and the timer is stopped at 21:41.

I pick up my breath again, return from nowhere land, grab a bottle of water and I feel quietly satisfied.  Stories of the race are swapped and it’s time for another run this time in the form of a cool down, in a nice breeze with blue vests around again, a just reward for the entails before.

Buġibba Garmin 10k Race

The road was a bit like a swinging cradle.  Soft curvy slope heading down at the start and then a gentle uphill that doesn’t really ask too much out of you, but in its own way reminds you that to enjoy throbbing you have to take the thumping in your stride.  Being on a cost road, had the road only headed down, rather than a finishing line, it was only the sea that you could look forward to. 

In the midst of all this, I was checking my watch every now and then, making sure that my rhythm of 4:36 minutes/km was being kept.

I’ve now got a couple of 10km races under my belt, but for this season it was the first one.  And firsts always bring their excitement, from opposite points.  At one point, I was looking forward for the first race to kick start properly the season, and at the other end I was afraid that it would all go awry.  Running is cheaper than therapy, but having had two consecutive negative 10km races at the end of last season, rather than just run, I had to race again to properly banish them both.

Running is just a metaphor for life.  And thus control was my priority.  I used to treat every race as a possibility for a personal best.  As if to arrive from one point to another you only have to press the accelerator and treat the breaking pedal as just something in the way.

The first five kilometres were now under my belt and the tempo was exactly what I planned albeit admittedly one kilometre was making up slightly for the other.  It was now all about how to react for the last five.  Deep, deep down before I was dreaming that maybe I can start to fly after the fifth kilometre, but I knew that on the day and at this stage of the season, it couldn’t be possible.  But one stride after another, I equally knew that I am getting closer to the finishing line and the discipline in the pace is being kept.

I felt strong enough to take on a couple of runners, but the clock was showing an average pace of 4:37/km and then 4:38.  Knowing that now I am only in the ninth kilometre I did press hard, and managed to lower my average pace by a second.  Another second and I would hit exactly the target.

The finishing line though has arrived, the watch had to be stopped, and had to do with an average pace of 4:37/km and a total time of 46:12.

Breathing it all out ten whole kilometres instantly made up for it.  The great after race feeling was about to start.