Runnerslife

Meet The Guest

Simon Lawson

Simon Lawson has had a great year in 2009 taking Andreas Jones Welsh track Junior record (30.03), Breaking the British Half Marathon record (65:49), winning silver medal at the European Junior 10k Championships and he has done all this while studying to be a doctor. Simon is clearly dedicated to his sport and will probably divide peoples opinion on his training, but for now it is working...working very well! RunnersLife caught up with Simon as he recovers from a broken foot to get his thoughts on training.

 

 

Personal Bests

5000m 14:28

10000m 30:03

HM 65:49

 


You're studying to be a doctor, how does that fit around training?

I'm in the 2nd of my 5 year medical degree and it is quite a demanding schedule that requires a lot of organising in order to balance both aspects. The way I train is pretty time consuming and I typically have 6/7hours of lectures a day. I'm committed to both though and make sure that I can do both to the best of my ability. This involves training very early, often during lunch breaks and in the nights and I'll usually have to do a few hours work after that. At the moment most of the course is theory base, however from August I'll be on the wards which may prove a bit more difficult to manage but I'll deal with that when I get there. I find that the 2 compliment each other well as although I train hard I don't have too much time to think about running and similarly I have something that takes my mind of medicine. I think it is good to have 2 very different things going on. Also as I progress I'm learning more and more about the body, physiology etc and can use this knowledge when considering my running.


What is a typical day when training?

For me the key is consistency, to do everything every day and keep building. These last weeks have been my first days without running in 6 years. I think that is the most important thing in any sport... consistency.

I'm also a big believer in core stability and gym/strength work.

Typically, I'll do 10mins of sit ups when I wake up and then I do my morning run. When I get back I'll do another 10mins. I then go to the gym for an hour and do a lot of core work. I'll get home and do the same sit up routine before heading off to Uni.

A lot then depends on how my day is structured with Uni. Normally I'll get a cheeky run in at lunch time/or if I have lecture breaks, shower and head back in for afternoon lectures. I'll then do my evening run/session and finish with another gym/core session. If possible I'll do the sit up routine before and after every run, and if I'm home all day a couple of times eg before bed.

So basically run far, run often, work on the core and hammer the abs, quite simple really, nothing fancy, nothing complicated.


What was the best moment out of a year?

I was lucky this year in that even though I raced fairly sparingly I managed to run reasonably well in most of the races. I think the best moment was winning the AAA U20 5000m. It wasn't a great time but it was the first British title I'd won since an u17 1500 indoor and was probably the first time I'd gone into a race with people thinking I could do ok. Bath was also good as I'd run a poor race at Nott's the week before and was really my second proper race a while.


How did the European Junior 10k go?

I was massively disappointed with my run in Serbia and was so disillusioned that I was doing triathlon training for 6 weeks after with a view to doing some races. I felt fairly flat from the first lap of the race. The time was very average and I was well beaten. However I think that if I'd run 29:30, the Azerbaijani would have run 29:00 as he was clearly a very talented runner. I think that the problem I had with the euros was that it was my first trip in a GB team and I was unable to prepare for the race in the days leading up to the race. I don't like tapering for a race but due to the travel and location etc I was limited to only a couple of short runs in the days before. I think that this lead to me feeling a bit lethargic. I'd wanted to do the 5000m 2 days later but was not allowed to. Its worth noting that 6/7 of the 10k guys were also doing the 5k. In terms of British endurance running it is this 'over protective less is more' attitude that I disagree with. I'd actually rung the head of endurance in the weeks before and was told from someone who had no idea who I was that it was too much. An interesting conclusion seeing as they seemed oblivious to who I was. Overall though I gained a lot of experience and learned that regardless of the team, management or environment you've just got to do what you would normally do, even if it rubs some people up the wrong way.


You chose football over running, why did you decide that?

I played football from a very young age and absolutely love playing it. I think I was very lucky in that from the age of 12 I was spotted by lots of scouts and the national selectors included me in the u15 squad when I was 13. I think there are 1000's of gifted footballers who do not get spotted, it is often the case of being in the right place at the right time- and I was. I played for Wales from 13-16 and was lucky enough to play alongside Aaron Ramsey (for 3 years), and current welsh internationals Chris Gunter and Joe Allen. I never signed for a pro club but did train with the Cardiff youth team. I spent 6 months or so going back and fore to Man Utd and was also invited for trials with man city, west ham and Blackburn. It was a great experience going up to utd but it was a big commitment and at this stage I'd already decided I wanted to be a Dr. Eventually I decided to pack it in, but in terms of a career in football, it is a very hypoythetical situation as they may well of told me to get lost. Clubs tend to take on 100's of youngsters in the hope that 1 or 2 will make the grade. However you are expected to sacrifice everything from a young age and youngsters are often left with nothing when they are released. Running is individual, you have no major commitment, no contracts and it doesn't impact on studying. You just open the front door, get out and run.

 

What's the plan racing wise next couple of months?

Unfortunately I fell and suffered a fracture of my heel a couple of weeks ago. However it is not a bad break and I should be back running within a couple of weeks before Christmas. The plan is to do the London marathon on April 25th so I have plenty of time to get back to full fitness. I'll probably look to do a few 5k,10k road races, BUCS XC, and hope to find a fast half marathon. I want to get into a competitive race on a fast course and really test myself ahead of London. I am also planning on running a track 10000m at the end of march.


Commonwealth Games a major target for next year?

Yes, the plan to is to run the 10000m QT, before the marathon. I know people will think I need to improve massively to run the time, but I think I was capable of 29:30 when I ran the 10000m euro QT, in Neath. I ran 7km on my own and it was pretty windy. In terms of the marathon, in an ideal world I'd qualify for the euro champs but these are obviously dependant on how the next few months go. That is the plan, might achieve my goals, might not, but I'll make sure there is nothing more I could have done to reach them.


Was Bath half what you expected or a bit of a shock?

I didn't really know what to expect. I only decided to run a few days before. I set off and felt pretty easy, I got into a decent group and was quite a way off the leaders. I pushed on from halfway and felt really good. It confirmed to me that the longer distances are where I am most suited and I really enjoyed it. It also makes travelling to races more worthwhile as you get an hour plus of running in as opposed to driving for 3 hours to run for 4 minutess or so.

 

 

Lawson Myths

 

Did you run 2 x 15miles the day before Cardiff half marathon?

Not exactly I did run 30 miles the day before though. I did 16miles, 9miles and 5 miles.

Have you run 200miles a week?

Yes but not regularly. I think at that sort of mileage you are moving towards ultra distance running. After Serbia, I did a few weeks of massive training. I would basically spend the whole day training, 3 runs, 2 gym sessions, 1 bike, tennis and a cheeky round of golf. It was good fun though. I wanted to make the most of the last few weeks off from Uni so just smashed it out for a few weeks. I think there is a limit though as to what is sensible and up at that level you inevitably lose a little quality.


Do you sometimes leave in the middle of food to go running?

I'm mad for training but I won't eat half a meal , run for an hour, and come back for the other half if that is what you mean. I think you've probably heard about my 'interesting' eating habits. I basically gave up any crap food 7 years ago. I haven't had a single chocolate, sweet, fizzy drink, chip, burger, cake etc for 7 years. Some would say it's a touch of OCD. I like to look at it as commitment.!!!!! I have the same food every day. Special K, pasta and fish fingers and fruit and veg. And I only drink water. It's a very exciting and colourful diet. And often involves some strange looks when ordering at a restaurant!!


Do you ever do a session in the morning and afternoon the same day?

Yeah I used to do that but not very often, probably only 10times.  I would do a track session in the morning and a longer rep session on the grass in the afternoon. The theory was basically to run pretty hard on legs that had already done a tough session. Once I moved to doing longer stuff and sessions became a bit less important I stopped doing this as much.

 

Do you run at 5am before studying?

I will run for an hour or so. Then get in the gym for another hour or so and then do a bit of work to read up for the day's lectures. I've been getting up at that time for years and it is the only way to fit everything in. You just get used to it and your body clock adjusts.


Did you once do a 26mile run on a Sunday after getting lost?

I wouldn't say I got lost!!! I did a run with Tom Marshall in July and told him we were going to do just over an hour. I did an hour before meeting him and then took him on a route a bit further than he planned. He loved it though!! He came sprinting past me in a 5000m after though so didn't do me too much good.

 

What does your weekly training look like?

Basic plan is to run and run all my runs pretty quickly and compliment this with core work. I've built it up from a young age AND I HAVE NO IDEA IF IT WILL WORK. I COULD BREAK DOWN TOMORROW, I COULD DO WELL. Who knows?!. My philosophy is you won't know if you don't try. I'm not an athlete, I'm a student and lead a normal life. I am not approaching this with a view to running in 10years. I look only to the immediate future and long term for me is the 2012 marathon. If it doesn't work out, so what, I'll have had a good laugh giving it a go and can get on with being a Dr. I don't want to mess about at shorter races, I'm never going to be super fast so I'm going to focus on my strength. It's a bit of an experiment. As I've realised these last few weeks after falling, things don't always work out but I think its important to keep everything in perspective, and most importantly enjoy what I'm doing.

 

Typical Week

Mon am 60 pm 90

Tues am 60 pm road session

Weds am 60 pm 75

Thurs am 60 pm 75

Fri am 60 pm 75

Sat am grass session pm 45

Sun am 2hrs pm 45

 

2x core a day. Extra run 30-35 where possible (I make it possible though!! 2am runs are not unheard of!!!) + lot's of sit ups.

 

Tues examples 6*mile, 3*2mile, 10*k

Thurs, 1k, 2k, 1k, 2k etc, 20*400, 2k-12*400-2k. Tempo

Sat- 10-8*3-10 etc

Paces- I don't really run slower than 6 min per mile.

Simon

 

 

 

Comments On "Simon Lawson Interview"

good luck with it mate- pity there arent more guys like you around, i think your philosophy on running and life in general is awesome

rob a Posted on October 16th, 2010

Fantastic committment and motivation - just fear you need reining in from the extremes or your body won't handle it.

Dave B Posted on July 24th, 2010

Excellent philosophy on training! you REALLY don't know if you don't try, GO FOR IT SIMON! I admire your ability to keep everything in perspective and have a laugh along the way and am really impressed with your commitment to diet. Although I'm undecided whether or not to recommend your training methods to everyone it seems to be working for you and you certainly have the ability to make it happen.

Ed Takata Posted on January 4th, 2010