Sebastian Sawi (AP Photo)
The impossible became possible at the London Marathon. A feat that seemed out of reach for at least a few more years has now been achieved, in truly amazing fashion. For marathon runners around the world, Sebastien Cao’s feat was an unforgettable moment – breaking the two-hour barrier not once, but twice in one race.
To us, it felt like history was unfolding in real time.In what I would call a race for the ages, Sawi completed the 42.195 kilometers in a time of 1:59:30. Just 11 seconds behind him was Ethiopian debutant Yomif Kegelcha, who also ran in under two hours. Ugandan Jacob Kiplimo finished on the podium with a time of 2:00:28, also faster than the previous world record set by the late Kelvin Kiptom in 2023. Performances like these seem surreal and have given athletes like me a renewed belief that even the highest standards can be challenged.Go beyond boundaries with our YouTube channel. Subscribe now!Although I did not watch the race live, I later reviewed the full recording and analyzed it closely with my coach. We discussed how these performances shape the future of marathon running and what adjustments I can make to improve my timings. Earlier this month, she clocked 2:11:58 at the Rotterdam Marathon, setting a new national record and breaking the 48-year-old Indian record. This achievement means a lot to me, but seeing what happened in London motivates me to aim higher.
Several factors contributed to the unusual results in London. One key element is advances in footwear technology – what we call “super shoes.” Equipped with energy-returning foam and carbon panels, these next-generation ultra-light shoes have dramatically enhanced performance. The technology and science involved have reduced the human element in the modern marathon era. I personally have been using ASICS Meta Speed shoes for the past two years, and they have helped me reduce my timings and improve efficiency.
Flint Brual
The weather also played a crucial role in London. The wind was good and the temperature was perfect for long distance running. In marathon races, even minor environmental changes can affect performance. Headwinds could have made a big difference in the final timing.But, in my opinion, the key factor was the role of pacemakers. Pacemakers are an essential component of elite racing – they help maintain rhythm, conserve energy and intelligently regulate the race.
In London, the pacemakers executed their strategy perfectly, setting consistent splits and guiding the front runners through each stage of the race.I often train in Colorado Springs, USA, where the high-altitude conditions and world-class facilities help improve endurance and oxygen efficiency. Training combined with the high quality pacemakers there has greatly enhanced my marathon experience.One thing that stood out in London was the race strategy. Sawi completed the second half faster than the first, at only 59:01. If I aim to achieve a 2:08 marathon distance in the future, which is my goal for the Asian Games, I will break the race into three parts. First, I would aim for an average pace of 6:07 per kilometre.
For the first five kilometers, I was targeting 6:10 per kilometer. I will then settle on 6:07 per km until 30km and then increase my intensity for the final 12km at 6:05 per km. It’s called the “10-10-10” method.Nutrition and mileage are equally crucial. Marathon preparation requires discipline — consistent high mileage, a carefully planned diet, and adequate recovery. I focus on maintaining a lean, low-carb, efficient body while ensuring I have the right nutrients to sustain long training sessions before any big event.What happened in London has certainly changed the way we look at marathon running. It has given a marathon runner like me a renewed belief that limits need to be crossed.(National record holder in the marathon, Flint Brual Talk to Sabi Hussein)
