Name: Ian Thomas

Occupation: Retired Project Manager

Home Town: Norwich

Socials: Website/blog: ultraian.wordpress.com

Questions

What is your running background?

I’ve run recreationally periodically over the years but didn’t start racing in earnest until 2009 at the age of fifty, initially focusing on road racing 5k to Marathons before venturing into Ultra’s.

It’s never too late to push the boundaries! I’ll be 65 come race day and will continue as long as I’m able.

When did you first start running Ultra marathons and why?

I dipped by toe in the water in 2011 after achieving the first of my sub 3 marathons. It was the Marriott’s Way Ultra (36m), a low key free event on my main training route at that time in Norwich. Beginners luck saw me win the event and set a new course record, which fortuitously stood for 5 years before being beaten in 2016.

When or where (at which events) are we most likely to see you?

Any Ultra’s really but usually 100 mile plus. I have frequented some 24hr track races but my interest in the format has waned. Spartathlon of course is number 1 for me. I am tempted to revisit the Canal series which were really my springboard.

I completed Badwater 135 in 2023 and would like to return as I know I can better my performance by several hours.

Events like UTMB, Spine, MDS etc have never really inspired me. I prefer pure non-stop running events without the aid of poles.

I’d like to tackle the Pheidippides Run and JOGLE at some point, it’s just a case of when.

For this year I’ve thrown some shorter, faster races into the mix as part of my strategy to develop more speed this year and I’m enjoying the challenge.

What are your personal key running achievements to date?

• Eight consecutive Spartathlon’s, Best in 2016 as first Brit in (29:14:36)
• Completing SpartathlOFF2020, the year the official race was cancelled due to Covid.
• Oldest Brit to complete Spartathlon / oldest Brit to complete in under 30 hours.
• Badwater 135 Debut (2023)
• Currently GB V60 6 hour, 50 mile, 12 hour and 100 mile ‘All time’ Best Performances.
• 3rd place GUCR (2016) in 27:43 and 1 st place LLCR130 (2016) 24:28 (not my PB)
• 2 sub 3 marathons when I was age 52 (2011) and 53 (2012)
• AG County Champion 5k and  Half Marathon in 2024

What Races do you have planned up to Spartathlon

Unusually for me very little this year as I’ve been revisiting a number of shorter, faster races as part of my speed build up strategy.

I did  complete Camino’s Lee Valley 50k earlier this year which in effect kickstarted my year.

I’ve decided not to run Berlin 100 mile as planned in August due to concerns around its proximity to Spartathlon.

What was your hardest experience?

Really difficult to choose between finishing Spartathlon in 2018 with an injury with 50 miles still to go or achieving an AQ at Athens 24hr in 2019 where I risked running with an injury from the start. It was an insane and reckless decision but the draw of an AQ was too great. Thankfully I got it.

What is your typical race strategy for an ultra?

Historically I tend to go out reasonably fast as I prefer to run well whilst I can which seems ill advised. This is especially so at Spartathlon as it’s easy to overcook the first 50 miles and potentially pay a heavy price.

However, I have practiced a more conservative approach on occasion, adopting a more even paced strategy but I’m still not convinced its the best approach for me personally.

Nutrition: Fruit, raisins, milk, yoghurt or anything else easily digestible. Hydration via Tailwind to date but experimenting with Precision Fuel and Hydration products currently who are the BST’s main sponsor in 2024.

I really like the convenience of the electrolyte options and enjoy the chews. Yet to trial the Combo carb and electrolyte option  but plan to trial prior to Spartathlon

I am partial to chocolate milk drink which has worked well for me in the past. I generally avoid gels like the plague but I’m currently trialling PF&H compatible offerings.

What does a typical training week look like?

It varies but on the approach to Spartathlon my best results have been via 80-130 mile weeks, incorporating lots of hills via ‘Doubles’ sessions.  

I’ll be more conservative with mileage this year as I’ve increased my ratio of quality, including Speed sessions, Tempo and Lactate Threshold, so something has to give.

Most of my miles are executed on roads to build the necessary strength for Spartathlons’ unforgiving course.

I’ll continue with strength including unilateral and bilateral leg exercises with weight plus loads of Core work. Plyometrics and Weight Vest hiking are in the mix too which worked so well for me at Badwater.

I’ve also introduced Spin, Elliptical and pool based strength/cardio as Cross Training

I’m really encouraged by progressive increases in Lactate Threshold and V02 Max as a result of my increased focus on speed and cross training but I’ll be validating my actual numbers via lab testing at the University of East Anglia in August.

What one tip would you pass onto people running an Ultra marathon for the first time?

Just focus on the ‘now’ and dismiss the distance from your mind. It is good to visualise your finish though and know that you will cross that line, come what may!

Tell us one interesting fact about you?

In 2020 when Spartathlon was cancelled for the first time in its history due to Covid, myself, James Ellis and Ektoras Agathokleous ran the route in an unofficial version of the race we termed SpartathlOFF.

Have you taken part in the Spartathlon before?

Yes in 2015 / 16 / 17 / 18, 19, 21, 22, 23

How did you get on?

Debut 31:33 (2015), PB 29:14:36 (2016) Interim years between 33 and 35 hours. Slowest year 2023 due to insufficient recovery before event and sustaining calf injury and burst cyst midrace.

What tip would you pass on to those taking part for the first time?

Logic dictates that you avoid building a big buffer over the first 50 miles, especially given that cut-offs are disproportionately more aggressive over the first third. Just stay calm and in control.

However, I know I should practice what I preach and always heed this advice but I have opted for fast starts myself but that seems to work for me.

Be prepared for the long tough haul to mountain base and again from Tegea to Sparta. This race isn’t just about the mountain! It most certainly is about the finish though!

Be prepared for the potentially cold transition across the Plains of Tripolis (post the mountain) and dress appropriately. Don’t get caught out! That said, cold is my achilles heel it may not be yours.

What are you looking forward to at the Spartathlon race?

The whole journey, build up, pre-race get-togethers with fellow runners, the start at the Acropolis, the magical journey, reaching the foot of King Leonidas, witnessing others kiss the foot, the amazing welcome in Sparti It’s simply unforgettable!

What are you not looking forward to during the Spartathlon race?

Nothing! I’ll be embracing every aspect of the challenge.

How will you prepare specifically for the Spartathlon race?

High mileage on road, loads of hills,  potentially a 100 miler, plus plenty of strength, speed and cross training 

Speed hiking with weight vest has proven effective for me so I’ll be utilising this as I did for Badwater last year.

Will you be bringing any support crew to the race? (If so, please introduce them briefly)

I’ll be going crewless again this year.