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Luke, I’ve known you for quite some time and I dare say that this last season you literally overwhelmed everyone with outstanding results. I cannot help but mention the Half Marathon of Pisa where you earned second place with a distinctive time of 1:12.42, the Pb s in the 5k and 10k, an astounding 1:11.49 in the International Malta Half Marathon, a new national record in the 3000m steeplechase, the winner of BSJ 5km series road races, an impressive performance and overall remarkable classification in the World Mountain Championships! What else?! You have always been one of the elite athletes but this year you literally transformed yourself and went a step further in your achievements and performances. How do you feel about all this?
The performances you mention Ray, are all beautiful memories that are ingrained in me now! All athletes can describe the true emotion you feel when crossing the finish line - it really is something special, an ecstatic feeling only experienced through sports. It's in my character to contain such emotions, even though I would be deeply satisfied with these achievements. However, the long term attitude and feeling is that I treat this progress as a steady improvement towards tougher and more challenging goals, so I genuinely feel that it's only the start of a very long journey where I have to better myself. The moment I cross the finish line, I immediately start focusing on my next target.
The progress throughout this year has been very encouraging because I could understand that finally everything starts falling into place, and this really happens in everything you decide to dedicate yourself in life. It's a sense of great satisfaction, mostly because I firmly believe that there is always a time where you start reaping what you sow!
You started running and were guided by Mario Pisani, a qualified coach but two years ago you opted for Russian Guru Ivan Roshnov. I noticed some massive changes in you too. Most of the time you used to train by yourself but nowadays thanks to Ivan Roshnov you train with the group which makes training more enjoyable yet demanding. You integrated quite well with your training mates. I noticed this welcoming transformation from an introverted guy to a more sociable and likeable one. You have been into athletics for the past 8 years and correct me if am wrong, your performances kept improving from year to year save for one year where you were side-lined for more than 4 months due to an injury. Every season has its story, sometimes you train hard and results don’t ensue, other times you achieve better results when least expected but do you think that your very best is yet to come?
I had started running 8 years ago with a close group of friends and coach Dario Mangion, we were studying together at University. As you know, Dario is a very talented runner and he was so enthusiastic to embark on this project. It was my introduction to the track and field events and we also used to work a lot as a group - I always thought that even though it is an individual sport, it is also a good opportunity to form good social relations. As you said, each year marked a solid progress, gradually as I was consistently improving. In two years, all of Dario's athletes settled to compete in different events, and Dario guided me to Mario Pisani where I could continue my Middle Distance training while giving a go at LongDistance events and Steeplechase! I did considerable improvements with Mario, and experienced my first 10K races and Half-Marathon. I developed a versatility for a wide range of track events, and for this I am forever indebted to coaches Dario and Mario, for always pushing me to new limits throughout those years. Training was always intense!
As you pointed out, and unfortunately, I must say, I ended up training on my own for a good number of seasons, and I sought once again something that would reinvigorate me! Ivan Roshnov is truly a knowledgeable maestro who directs everything to perfection. My integration with the group was so smooth, I felt immediately welcomed by everybody. Finally, I could run in training with some very strong Maltese runners, all of them to this day are still putting tremendous effort in their training. Seeing such enthusiasm keeps motivating me on and on. With Ivan I also discovered a new strength in mountain running, where I have already represented my country 4 times in World and European Championships, and look forward to another World Championship in Andorra this month!
I was side-lined for 4 months at the end of season 2016/17, but still had managed a couple of improvements that year in 1500m, 3,000m Steeplechase, 5,000m, 10,000m (road), so it still was a very fruitful year. I always think that a patient build-up is key, sometimes we suffer setbacks and injuries, but there is always a way of turning the tide! I am sure that the best is yet to come!
Luke, the saying goes: when there is a will there is a way but given your ongoing career; the responsibilities which carry and lengthy hours in the office, finding time for training is not an easy task for anyone let alone you. Training for competition is not like training for leisure so hours are longer, with more intense training sessions, highly demanding quality sessions, perhaps double sessions, early sleeping, rigorous diet etc! Training has become more professional. How are you managing in all this? Describe a week in your life and how do you juggle training along with your profession?
Being an architect is demanding, long hours of work is a normal trend. Deadlines are always looming and unanticipated problems arise everyday. This also means that sometimes I have to head out of office there and then to solve problems on-site. It is truly difficult to determine exactly when you will finish the job at hand, so I prefer to plan day by day. As I set out in the morning I would have a general timeline in my mind, which apart from training includes also when I intend to eat and rest.
Every day of the week starts by setting out early for work, returning by 17:00 in the afternoon and take a small nap, sometimes even as little as 30 minutes when I have track sessions every Tuesday and Friday. Recovery days are still hectic, especially when I cross-train as I would include some bike and swim sessions together with my runs. When I have double sessions I would generally sleep as early as 21:30 so that I can wake up at 04:00, and still go to work early as my normal days. Sunday is also an intense day, but generally I try to get a good sleep in the afternoon! I like feeling regenerated before another intense week! I always discuss such topics with Ivan and we try to optimise these details the best we can and work around any problem that might hinder the progress.
To be able to manage this, it does not simply boil down to time management, but also to sheer dedication and understanding from the people around me. My family is always very supportive especially when it comes to food preparation, and my workplace always grants me the required leave when representing or when training with the national team. This is essential to maintain the right balance and for this I am always grateful.
Luke, it is not a secret that you are a discreet and reserved person, nonetheless an amicable person by all means. Humble down to earth person both on professionally and in your countless achievements in sports. You are highly regarded and respected by everyone, you earned yourself a top echelon among the long distance running community. Unlike many, your facebook profile was left immaculate for years even though results were always positive. Now