Fabio Rizzo Cascio
Your Name: Fabio Rizzo Cascio
Occupation: Software Developer
Home Town: Woodford Green
What is your running background?
I have been doing sports since I was 5, football, swimming, track and field, combat sport, triathlon. I actually started running-only in mid 2014 and racing in 2015
When did you first start running Ultra marathons and why?
I started running after doing Ironmans, in my mind ultras were the next thing. I trained for a bit, basically just increasing volume and did my first ultra as a training run with a friend on the thames path (50 miles)
When or where (at which events) are we most likely to see you?
Centurion races and marathons / ultra events in the South of England
What are your personal key running achievements to date?
2h35 in London and 7h58 at the 100km world championship in Spain.
What was your hardest race experience?
110km race in the Lake District, my first proper ultra. I was unprepared for those hills and how boggy it would be. My quads were trashed for weeks.
What events do you have planned for 2016 up to Spartathlon?
The major ones: Marathon in Wales,Crawley 24hr ,London Marathon,6hr race, KACR.
What is your typical race strategy for an ultra?
I like to be prepared so I always have a plan A, B and C for my races. Based on my training I usually pick a pace that I know I should be able to run and I stick to it as long as I can.
What does a typical training week look like?
For ultras I try to run as much as I can, but I struggle with more than 130-140km per week.
I like to do 10-12 miles per day and a longer run 25-35 miles during the weekend and take a day off per week.
What one tip would you pass onto people running an Ultra marathon for the first time?
Learn what you can eat on the run and what your stomach can handle
Can you tell us one interesting fact about yourself?
I love baking sourdough bread
Have you taken part in the Spartathlon before?
Yes, last year
How did you get on?
All good until 90km than my right hip flexor started to complain and had to stop after 185km
What tip would you pass on to those taking part for the first time?
Run on road, downhill and especially run when you don’t really feel like you want to run. you need to have strong legs and an even stronger mind. Have very clear motivations about why you are doing it because you are gonna need them in the dark moments.
What are you looking forward to at the Spartathlon race?
The atmosphere, the camaraderie and that foot
What are you not looking forward to during the Spartathlon race?
Reading the race reports I guess the first 50km in the traffic.
How will you prepare specifically for the Spartathlon race?
I’ll definitely try to increase my volume, saunas for the hot weather, quad strengthening exercises and some mental visualization
Will you be bringing any support crew to the race?
My wife and her brother.