I opened last year with a good half marathon and that is where my main focus for the first half of 2024 lies. My goal is to get under 72 minutes for the half marathon at Berlin HM and then follow that up with a good run at Göteborgsvarvets. I joined SCC at the end of last year and am excited to get involved in their competitions.

I had been looking at the Winterserie but it was difficult to commit time on the weekend to the first two races but I was really keen in giving my goal of 72 minutes for the half marathon this year a good go early in order to be able to gauge myself better. I had three outcomes that I thought about:

• If I blow up, no big deal, it was a Sunday run that cost 20€ and didn't work out. The 7th of April is a good amount of time away
• If I get close, massive confidence boost, maybe train at more aggressive paces and adjust the goal
• If I manage it, awesome, goal already ticked off in January - I need to email the race organizers for Göteborgsvarvet

I went into the race relatively clueless. I was pretty confident that I could hold 3:25/km for 15km but everything was unknown (as this is still quicker than my 10km PB).

At the start I went off with Torben, the guy who would win it with 70:19, and after hanging back for the first lap to get a good overview of the course I took the lead. We switched around a couple times but in the 4th lap I noticed I was running about my abilities with my first 9km being at 3:18/km pace and after Torben gapping me after overtaking a few people I accepted that he was gone.

My father in law was on the course the entire the time. It was great to be able to throw my gloves to him after the second lap and then be able to grab a drink straight from his hand.

In any case I could see him for a good while and I knew the gap wasn't that big. My goal now was just to make sure lap pace was kept under the 3:25/ that I need to keep on 72 minute pace. The last lap didn't feel too bad apart from the entrance to the stadium area where I noticed my push.

Going through the finish I saw my wife and kids and my parents in law straight away by the bleachers and was completely over the moon to have been able to share this break out race with them.

I had learnt about the Berliner Läufercup from the BSV Series as the 15km was the first event of the year as part of the cup. I had a pretty disappointing lead-up to it, not being able to hit my 10km race pace workouts and had gone down in weekly mileage with a lack of motivation and a bit of a different week structure after taking the Tuesday off for my birthday (and doing a 1600M TT in 4:58).

I had said I planned on doing this race and after two weekends of moving it was nice to do something else. I woke up with swollen eyes and a blocked nose but my legs were quite springy after a rest day two days prior and a short loop the day before with some strides.

Near the start area I saw Erik Wiedemann from BTC who is a fair bit quicker than me and Valentin Pinitelli who is at a similar level so I knew there would be some guys to run with.

After getting out I just chased Eric which gave me a first km of 3:03 (goal is 32:30 so 3:15). I had only lap pace for manual lapping so after 3/4km I thought I was in a good area but my massively slowing pace was just being evened out from the fast start.

Being dropped by Erik pretty early I didn't have anyone that close to me so I just pushed on alone. I was not comfortable coming up to half way and could see a pack that was a few hundred meters behind me.

With two kilometers to go Valentin had caught up with me and proceeded to overtake me with a bit more than a km to go after dueling together a bit.

Trying to keep composed and not slipping into fourth I pushed on and came into the finish. 33:01 which is a PB of more than a minute at the distance and better than I expected coming into the race (happyish with sub-34 and wanting a low 33).

I think shaving of 30 seconds with some more specific training and better pacing should make my goal this year very realistic.

Was quite warm weather. Went out at 72' pace but already tired after 7km and didn't have any strength at all. Jogged to see my family at km17 and carried on to the finish. Really disappointing but just one of those days.

I was really excited for this one as I got an elite start and got to go right to the front. After struggling at the Berlin HM I had no idea where I would be fitness wise. I had put in a few better sessions and knew I was in better shape, but wasn't sure if I could match what I had in January.

I found a good group to start with who wanted to already get going at a strong pace (ca 72 minute pace) and we were off. I was a bit more conservative than most going up the hills and could turn it back on going down again, but around 4km in I knew I would be in a lot of trouble and let the gap grow. After going over the bridge I was approaching the 10km point where I had my brother for support. From his account I was looking good but inside I was already going to dark places and really was playing with dropping out.

I had Berlin in my mind and didn't want a repeat of it so instead of stopping I just lowered the effort slightly and made it my goal to make it to the finish in a good way (and hopefully avoiding a really slow km split). I had been constantly running through the showers but was amazed at despite drenching myself and sweating a lot, I found myself with a dry singlet. Approaching Avenyn I still managed to catch a glimpse of the pack that I was with but heading in the other direction. I had already been able to get to an okay rhythm again and I saw myself catching up with one of the elite women.

After overtaking I only had another 3-4km but a fair deal of climbing. It was a good grind and completely sapped me without the satisfaction of a time that I am happy about. Once in the goal area I took the chance to drench myself in some water and then removed my shoes (the side of my left foot suffered a lot running hard downhill).

I had got my training up to a good way at the end of June and the beginning of July. I had used 3:30/km as the pace to focus around, it works out to 2:28 and I wanted to use it as a round number to attack the 2:30 marathon. I had been able to throw down some really hard long runs including 30km @ 93% of goal MP on 23rd June, 35km @ 94% MP 8th July, and a 20 miler the same week with 8 x on/off kms which produced my highest mileage week ever of over 100 miles.

I was feeling a bit tired and also managed to contract Corona in the middle of July where I took a week off and then had 3 weeks of camping in Sweden which wasn't the best for structured training (but really amazing for everything else). Upon coming back to Berlin I was in a pretty low spot and didn't train much the first week and then ended up making my Strava private and just running three times the week after that.

I had my Generalprobe registration as part of my SCC membership. I didn't fancy racing much but in the end decided to go with the thought that even if I can't push it, then I can at least make it a solid long run. Ended up being a really fun experience and great not to be so serious for a race.

I was surprisingly quite nervous going into the race. HR had sorted me with a "Durchstarter" entry so that I could start in the first block of people. I arrived at Olympiastadion with my wife, kids, and a friend in tow and got started warming up. I didn't see any familiar faces at the start line but a few looked quick. With 5 minutes to spare Nikki Johnstone turned up and it was nice chatting with him. I said I would be happy with 3:15/km giving a headnod to his run at the HM national champs just two days before (same pace).

The race wen off and within the first minute I was already sixth and any hopes of the podium had faded but I still wanted to put in a good effort. I had one person overtaking me in an IKEA who put a good gap on me but I was feeling strong. Coming up to 2km I was ready to battle a little bit and had overtaken one person and I was closing in on the others. Splits were looking good and it seemed that I had clicked off 3kms with at around 5 minute mile pace with one getting quicker. Coming into circling off the big lawn before entering the stadium I thought I was in fourth position, however I had mistaken the race bike for another runner. Entering the stadium I had my name called before the closing 300m and coming around the bend I could see all my colleagues in our company shirt who came before their start to cheer me on. I glimpsed over my shoulder and saw that the situation was okay but still accelerated through into the finish to be handed a lanyard telling me to stick around for the podium - I had made it.

After having just a string of worse HMs it was really great to put in a strong effort and be able to collect my first ever trophy and first time individually on a podium - the fact that my family was there making it even sweeter.

After the Generalprobe I got my "Running Mojo" back and with five weeks to go until the big race of the year I decided to do a hail-mary approach to training. What followed was 3 weeks of over 140kms before I 100km week featuring a 3rd place at B2Run Berlin on the Tuesday and a hard double on the Thursday (6 x 6'/2' ø3:29/3:54 + 5 x 2' (45"), 10 x 1' (30") ø 3:11).

In the final week I had a cough show up earlier in the week, I disregarded it but it got worse and I took a sick day on the Thursday.

By the time Sunday came along my breathing was fine but had a little bit more of a nervous cough than usual, in an case though I was feeling motivated to race.

I was able to start quite near the front and settled in with Sean and just followed his lead. I was surprised by a 3km marker as I thought it was put up in error but those first kms were really just ticking off. At km 12 I got a stitch and I was trying my best not to freak out which worked and it subsided after another one or two kms. I had not though too much about nutrition nor practiced much and I threw up a bit in my mouth around km 19 which scared me off fueling more and was not helped by missing a water pick up.

The pace was however still feeling good and with two thirds down I was ready to pick up the pace. I was given some warning about climbs and calmed myself. The next few km ticked by until the course felt more familiar when approaching Kürfestenstr. There Sean managed to get 30m on me and I was really feeling how my breathing was starting to go. Once at Leipziger (38?) I was really struggling and was a complete mess, bib was ripped at the top so it was flapping down and I felt more and more people overtaking.

I had seen the 2:34:30 estimated finish fading with the last 6km but then also saw the 2:35:xx slip away. It was a really painful finish but was made a bit better by seeing a familiar face (Ben Felton/@ben_is_running) who was recording some content whilst passing through Gendarmenmarkt).

Arrived in the finish without really being able to kick much and did the hobble over to get my bag where I promptly laid myself down against a tree and took a few minutes to myself.

Writing this on the Tuesday I am already mentally ready for the next one - sub 2:30 will be done next year!