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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
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
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
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2011 Results
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2005 Results
The long haul up Alpe d'Huez
Last Blog Posts
Racing, Illness and a Long Walk
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
Marathon training...
Thu Feb 23, 2017 9:47 pm iainm
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Yet again ages since my last blog. The good news is that I finished off 2016 with a couple of AG prizes - I took 1st MV (4th overall) at the F3 Windsor Duathlon in November and followed that up a couple of weeks later with 2nd MV (11th overall) at the Downland Devil (a 9 mile cross country race in Steyning).

I knew my plan was to step up to marathon training come the new year, so I had a couple of cracks at my local park runs in late December and managed 18:47 followed up by an 18:46 on Christmas Day. This turned out to be a marginally better age graded time than my 18:10 overall PB back in 2009, so theoretically it was my best 5k performance. It was also my 100th Parkrun (note to self Ė must get that celebratory tshirt!).

That 5k time was also impressive as it came over a couple of weeks when I built up from over three weeks to 40 and then 50 mile weeks. Since then the marathon training has been going to plan, with a four-week block averaging 50 miles, followed by a two-week block of 54 miles (with a recovery week in between). That volume was also boosted by the fact that ~60 miles was run at altitude Ė all between 1400-2000m - during three trips to the Alps.

Marathon Training
Iím feeling pretty tired just now, but Iím going to try a short 10 day taper before an attempt at a sub-3:20 (my GFA time) at the Thames Meander Marathon on March 11th. Based on my training I should stand a reasonably chance. The two factors that might hold me back are the relatively short taper, plus if itís wet at all, then running along the towpath is not likely to be fast going.

But Iím going to give it a go, because that will take the pressure off my real ĎAí race Ė the London Marathon on April 22nd. Notionally that should be very achievable with another training block under my belt. The only problem with this is the timing Ė I get back from Australia 48 hours before the race! God knows how I will be feeling, so it would be nice just to be able to run it without feeling I need to get a time.


Once thatís out the way, I have a week to recover for the European Duathlon Championships in Soria, Spain. Thereís no way Iíll be in top form having knocked out a marathon a week before, but thatís just the way itís worked out. Itíll still be my 4th time representing GB and good experience, as I can see me racing duathlon more often in the future.

And finally...triathlon

No rest for the wicked, because 3 weeks after that itís my first draft-legal triathlon at Eton Dorney. This is a sprint qualifier for the Worlds. I have no idea how Iíll get on. Swimming is my weakest discipline and I havenít done much of it this winter, so itís entirely possible that Iíll come out of the water well behind and never be able to catch the normally-slower-but-drafting-faster cyclists ahead of me. Should be an interesting hour or so, however it works out.

After that I can take a breath and think about Olympic distance triathlon racing again. Itíll have been two years since my last Oly Ė that was a qualifier as well at Worthing and Iíll need to do better if I want to qualify this time round Ė in that one (in my AG) I did the 10th fastest run and 11th fastest bike split, but was only 22nd out of the water. Itís not like I donít know where my weaknesses are, but Iíll give it a go and see what happens!
Two other notable experiences since my last blog:

Murren Inferno
This was a blast Ė my first downhill race. This is the largest amateur downhill race in the world and has been going on since 1928. For a first-timer, I did pretty well finishing 565th out of 1850 Ė that was good enough for a Silver medal (based on your % of the winnerís time in your AG). According to my Garmin I hit 97.8 kmh at top speed Ė that is one serious buzz!

3D Gait Analysis
I did this at Profeet and have posted elsewhere on Tritalk about it. Needless to say, I found it fascinating and useful. Iíve made a real effort to adjust my running gait to try and address a couple of the obvious weakness the analysis threw up. Itís pretty hard when youíre fatigued, but I guess thatís the point of drills and muscle memory. Iíll probably go for another check in 6 monthsí time so will post again after that.

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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.
- GFA time at VLM
- Qualify for World Triathlon Champs
- AG podium local tris
- Stay under 76kg

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