Regular readers of my weekly column will know that I also regularly like to write about people who I feel are inspirations to our sport of athletics and running, particularly those who also fly the flag for Norfolk. 

One such person who I have written about in the past with numerous other mentions is none other than Norfolk Gazelles’ Ian Thomas who not only holds age group records for ultra distances but has also completed such classics as the Badwater 135 and the Spartathlon 153 mile race on eight occasions (best time 29 hours,16 mins and 36 secs  in 2016) plus one unofficial run during lockdown in 2020. Both races are regarded by many as being two of the world’s toughest ultra marathons. 

In just over a week’s time (Sept 28th and 29th), Ian will once again be lining up on the start line in Athens for this year’s Spartathlon. However, this year he has done things a little differently whilst focusing his racing on the shorter distances of 5k up to the half marathon to help put a bit more speed and zip into his running. 

 I am a complete advocate of this.  

Obviously, you still have to put the miles in and get the balance of the training right, but you only have to look at the excellent range of PBs over the shorter distances of all of the world’s best long-distance runners be it past and present. 

Anyway, and with this all-in mind, I thought it would be a good idea to feature Ian once again but with a bit of Q&A.   

Q What does a normal week’s training look like for you Ian and how do you plan it? 

 A I don’t tend to follow a rigid structure but in essence it’s a mix of easy miles, LT/Tempo, hills, and depending upon my next key race, weight vest hiking and strength work. In the past my weekly mileage has been somewhere between 80 to 90 miles a week but has built to 130 miles pre Spartathlon in previous years. This year I have been far more conservative. I do also include some cross training which I consider to be fundamental to my longevity in the sport. 

Q How do you prepare yourself with regards to acclimatisation and dealing with the heat and humidity of such races as the Spartathlon and Badwater 135? 

 A I start passive acclimatisation training three to four weeks out via saunas culminating withfive to six days per week, two weeks prior to race day. My body only needs about 10 days to gain physiological benefits and there is no substitute for active acclimatisation in the race environment as proved in the case of racing Badwater last year. Running in Las Vegas pre-race made a difference physiologically and psychologically. 

Q How will you taper during the last few days prior to this year’s Spartathlon? 

A I am not a great adherer to tapers, but I do understand the science so ease back on mileage and strength work 10 days out. I didn’t ease off enough last year before the Spartathlon but at the same time the likelihood is that I still had some residual tiredness from Badwater. 

Q How do you keep on top of any niggles or of course the avoidance of injuries? 

A I try to incorporate unilateral/bilateral strength and weight training with the emphasis on leg exercises to address any imbalances and of course to maintain muscle mass. I am also a great believer in the efficiency of resistance band workouts. Core work plays a huge part in my training. If I am sidelined, I will continue to train by utilising an elliptical and bike with some pool -ased exercises. I also visit Chas Allen for massages pre races like the Spartathlon. 

Q What advice would you give to someone stepping up to an ultra-marathon for the first time? 

A Build your miles up sensibly and allow sufficient time for rest days. There is no need to run huge miles or back-to-back runs. Better to introduce double days rather than excessive long runs particularly when it comes to recovery. On race day, focus on the ‘now’ and dismiss the distance from your mind. At the same time visualise your finish knowing that you will cross the finish line ‘come what may!’ 

Q Looking back on your own career, is there anything that you wish you had of done differently knowing what you know now? 

A Like many others, I wish I had of started earlier and ‘what if I had done this or that.’ However ,I consider myself fortunate to have enjoyed a road racing and ultra marathon career. I do wonder if I perhaps moved up to ultras too soon though as I was still making consistent progress over the conventional road racing distances at the time. What I do know though is that I have thoroughly enjoyed dropping back down in distances during 2024 as a member of Team Sportlink in their GP Sponsored series. 

Q During peak periods of training, could you give an example of your diet and the types of food which you eat along with any supplements to help with energy and recovery? 

A I don’t follow any strict diet. I just eat healthily. I have oats, with banana, honey and skimmed milk every day without fail. Also plenty of fish dishes such as salmon, couscous, rice, potatoes, eggs and mixed nuts and fruit and plenty of milk. Me and my wife Gill only eat meat if we eat out. We never buy any in. As for supplements, only Brewers Yeast which I have taken for years. 

Q What type of foods and supplements do you consume during an ultra-marathon? 

A To date I have used a combination of real foods like fruit, yoghurt, raisins, along with chocolate and chocolate milk. I have also utilised carbohydrate drinks and hydration products for both energy and hydration. I underwent a sweat test with PF&H (Precision Fuel & Hydration) to determine electrolyte losses per litre of sweat so I know my numbers exactly which I will apply at the Spartathlon. 

Q What type of shoes do you use for racing and how do they differ with regards to racing a 5k through the distances up to an ultra-marathon? 

A I have experimented with several brands which all have merits, but currently I am using the Saucony Endorphin Pro 4s and Endorphin Speed 4s for the shorter distances. For the ultras it’s a choice of shoes with more cushioning such as the Triumph or Hoka. It’s a trade-off between responsiveness and protecting the legs and feet. Go with the former and make haste but potentially suffer later on or protect the feet early and finish in better shape. It is always a dilemma to be honest. 

Q Leading up to a major race, how do your focus your mind and of course eradicate any potential self-doubts which might creep in beforehand? 

A I review what I have done in training and then decide if I have overlooked or undercooked any aspect that might inhibit my performance and then make any adjustments if needed. I also remind myself what I have personally achieved. 

Q This year you have taken part in a lot of races over the shorter distances from 5k upwards, particularly those races which have been part of the Sportlink GP Series. Therefore, how do you see this benefitting you as an ultra- marathon runner? 

A I think it’s been a refreshing change and overdue in all honesty. It has given me interim targets to work towards and motivated me greatly. The associated training comprising increased speed work can only positively benefit all race distances which I am hoping will come to fruition at the Spartathlon. 

Q What do you consider to be your most satisfying achievements to date? 

A There are several such as my GB V60 Best British Performances for 6 hours, 50 miles, 12 hours and 100 miles. Also completing the Badwater 135 last year whilst ascending Mt Whitney in one of the fastest times on record, running two sub three hour marathons aged 52 and 53, winning the Leeds to Liverpool Canal Race in 2016 in atrocious conditions, my third place in the Grand Union 145 mile Canal Race also in 2016, and completing all three Centurion 100 mile races under 24 hours and finishing the Grand Slam. Then last but not least my eight consecutive Spartathlons which also includes being the first British finisher in 2016 in 29 hours and 14 mins. 

Have a great weekend all and as always... keep on running.