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2016 Results
 
23 Jan - 2 Alpes Night Trail
2:11:05 - 28/101, 4/16 AG
21 Feb - Anglian Duathlon
2:15:36 - 36/175, 3/22 AG
28 Feb - Brighton Half Marathon
1:26:15 - 233/8095, 66/1439 AG
03 Apr - Windsor Duathlon
2:16:57 - 100/519, 6/90 AG
04 Jun - Trail Challenge Marathon
5:10 (Brighton-Eastbourne)
12 Jun - Midsussex Sprint Tri
1:12:27 - 20/238, 4/40 AG
26 Jun - 1st Swim Crawley Tri
0:59:28 - 5/68, 2/20 AG
06 Aug - Phoenix Running Marathon
3:24 - 5/102
26 Aug - CCC Ultra Marathon
21:29 - 465/2200, 27/152 AG
19 Nov - F3 Duathlon
2:09:24 - 3/50, 1 AG
04 Dec - Downland Devil 9
1:05:52 - 11/250, 2/28 AG
2015 Events
 
22 Feb - Brighton Half Marathon
DNF
03 May - Steyning Standard
1:49:52 - 6/97, 1/19 AG
27 May - Arundel Standard
1:59:57 - 6/105, 1/19 AG
14 Jun - Midsussex Sprint Tri
1:09:55 - 9/272, 4/51 AG
12 Jul - ETU Euro Champs, Geneva
2:22:39 - 47/79 AG
26 Jul - Worthing Standard
2:25:09 - 109/398, 16/54 AG
08 Aug - Triathlon Castro, Spain
DNS
16 Aug - Noja Aquathlon, Spain
22:15 - 18/41, 1/7 AG
13 Sep - Virgin Active Brighton Tri
1:21:39 - 7/133, 2/21 AG
20 Sep - Brighton Marina Tri
1:44:24 - 11/115, 5/44 AG
11 Oct - Jog Shop 20
2:45 - 13/110, 4/22 AG
07 Nov - Hermes Thames Half Mara
1:28:07 - 5/362, 1/55 AG
28 Dec - Phoenix Marathon
3:14:05 - 4/96
2014 Events
 
01 Feb: Pilgrims Challenge Day 1
5:35 24/199
30 Mar: Springtime Sportive 54m
3:07 1/157
05 Apr: SDW 50 Ultra
9:06 107/314
21 Apr: Thames Turbo Tri
1:04 22/347, 1/31 AG
04 May: Steyning Oly
1:46 15/111, 3/22 AG
11 May: Beacon Rouleur Sportive
5:49 11/48
31 May: City to Summit Tri
15:27 25/123
22 Jun: Sussex Triathlon Oly
2:37 21/93, 2/13 AG
19 Jul: Race To The Stones 100k
13:09 103/703
24 Aug: Triathlon du Mont Blanc
1:17:03 34/310, 8/82 AG
07 Sep: Bala Oly
2:11 118/560, 20/118 AG
14 Sep: Brighton Virgin Active Tri
1:21 5/155
21 Sep: Brighton Marina Tri
1:48 7/109, 4/28 AG
16 Nov: Brooks 10k
39:09 205/3196, 53/548 AG
07 Dec: Downland Devil 9
1:07 28/283
Results Archive
 
2013 Results
2012 Results
2011 Results
2010 Results
2009 Results
2008 Results
2007 Results
2006 Results
2005 Results
The long haul up Alpe d'Huez
 
Last Blog Posts
 
Racing, Illness and a Long Walk
Recovering
Half Marathon PB + Marathon GFA !!!
Marathon training...
I love duathlon!
CCC Race Report & Recovery
Tapering for the CCC
Trails, Duathlon and Injury
2013 Events Archive
Nailed it - new marathon PB
Taper Time
Marathon Training
A couple of AG wins and a DNS...

Total topics: 388
Total posts: 1284
 
Tapering for the CCC
Tue Aug 09, 2016 11:57 am iainm
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I now have 17 days left until the CCC ultramarathon and my last, highest volume, three-week training block has gone extremely well.

I averaged 63 miles per week across the last 3 weeks, with another block of 53 miles per week before that (and a recovery week of 37 miles in between). As well as the LSD, Iíve kept some track sessions in there managing 10 x 800s in 3:10 Ė which is the type of pace Iíd use in marathon training. I also managed a 20min Park Run, so have managed to keep some tempo work in there.

I donít think I could have done more to prepare for this race. My aerobic base is in excellent shape and Iím sure I could finish any 101km race just now. My key limiter is the 6000m of vertical ascent and the altitude. An oxygen tent to sleep in at night would be useful, but thatís just one of the differences between Mo Farah and me! Smile



A marathon as a final long run

My longest run was a great day out where I ran 47km from Brighton to Arundel along the South Downs Way Ė so beautiful and peaceful, very zen. And then last weekend, I ran a Phoenix Running marathon as my final long run.

Iím more used to finishing my taper with a marathon, but you know youíre training for an ultra when your taper starts with one! I wanted to do the distance and as Iím in good shape, this was a good opportunity to get another official marathon under my belt (18 now Ė a long way from the 100 Club!).

I wasnít too sure about pacing. Given the volume of the previous few weeks and no taper, I wasnít expecting a PB, but I also thought I had nothing to lose by being ambitious. The worst that could happen was that I would slow down, and if I overdid it, I still had time to recover before the CCC. So I started out and felt comfortable at a 4:39 min/km pace, so just kept going. That would have led to a sub 3:20 time, which would have been my 3rd best ever and remarkable given the lack of taper and build up. Unsurprisingly though I couldnít hold it for the last 10k - plus it was a pretty hot day - but still managed to clock a 3:24.

Since then Iíve been for a couple of easy to steady runs and feel just fine. I remember when I did my first marathon in 2005 and I couldnít walk for days afterwards. Iím definitely in good shape.



Triathlon

I haven't completely abandoned triathlon. Although I missed a bunch of races through injury in May and I've been concentrating on running since, I did enter a couple of local pool-swim races in June. The Mid-Sussex Tri was too early after the injury but I did okay with 24th overall and 4th in my AG. The Swim-1st Crawley Tri was better - took away a nice AG trophy for my troubles - not bad considering I did a 2-hour run the day before!



Taper time

I have 2 Ĺ weeks until race day, so I plan to scale down the volume now to something like 35 miles this week and then 20 next week. Iím out to the Alps tomorrow, so Iíll be able to do some altitude work. Our campsite is at 900m and Iím going to take the bike as well, targeting a couple of cols including the Col díIseran at 2700m. Hopefully that should see me segue perfectly into the start in Courmayeur on the 26th. All I need then is good weatherÖ!
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Sun Aug 14, 2016 8:49 pm KP nut
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Hope you have a great race! x
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"It always seems impossible, until it's done" (Nelson Mandela)

My Outlaw Race Report: http://www.tritalk.co.uk/forums/viewtopic.php?t=80246

Wed Aug 17, 2016 11:44 am Cobbie
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Good to see you're still going strong, good luck with the CCC Smile
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Almost back to being an athlete in 2016 Shocked

   
About Iain
 
I'm a 50 year old triathlete and runner, competing since 1992. I have competed in 119 triathlons and 20 marathons (including 6 ultras). I am supported by Profeet - sports footwear and orthotics specialists.
20167Goals
 
- GFA time at VLM
- Qualify for World Triathlon Champs
- AG podium local tris
- Stay under 76kg





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