2013
Date Race Result
Feb 3rd Kaiser Permanente 21k 01:21 (new PR)
Mar 17th Ironman Los Cabos 09:42 2nd in AG, 26th overall (new PR)
2012 – USA Triathlon “All American” honors
Date Race Result
Jan 15th Dischem 21k South Africa 01:29 (new PR)
Feb 5th Kaiser Permanente 21k 01:22 (new PR)
Mar 31st Ironman 70.3 Oceanside 04:46 Race Report
May 5th Wildflower Long Course 05:21
May 19th Horseshoe Lake Trail 21km 01:35 2nd overall
Jun 24th Ironman Coeur d’Alene 10:05 (new PR) Race Report
Sep 3rd Zombie Runner Vasona 21k 01:29 2nd overall
Sep 9th Big Kahuna (half iron) 04:23 1st AG, 5th overall (new PR)
Nov 25th Ironman Cozumel DNF Race Report
2011
Date Race Result
May 21 Horseshoe Lake Marathon (trail) 03:56:08 1st overall (course record)
July 10 Ironman Switzerland (140.6) 11:02:13
July 30 Vineman (140.6) 10:18:48 17th overall (new PR)
Sep 18 Challenge Henley (140.6) 10:28:02 41st overall
Oct 23 Morgan Hill Marathon 03:06:37 1st in AG, 9th overall (new PR)
2010
Feb 21 Wokingham Half Marathon 1:32:42
Jul 4 Steelman Triathlon 2:33:28
Jun 5 Blenheim Triathlon 1:23:37
Aug 8 London Triathlon 2:32:13
Aug 22 Burnham Beeches Half 1:35:30
Sep 25 XTT Off Road Triathlon 2:23:29
Nov 6 Winter Ballbuster 3:15:29
Nov 28 Florence Marathon 3:22:58
Hey Rob,
I found you through the Horseshoe Trail Marathon site (I just registered for the marathon this year). Thought I might give your name a whirl in google and sure enough I found your very clean and crisp looking site.
First of all I just wanted to say that reading through some of your posts has been inspiring (how you handled broken ribs/getting sick in mexico). I’m JUST getting into trail running after running a few marathons, and I’m really looking to become a more consistent runner. I’ve heard others say that putting in long hours training alone can often times feel selfish, but just know that reading your posts has put a little bit of fire under my ass. Keep up the good work.
I also wanted to know your thoughts on the Horseshoe Trail run. What advice do you have in terms of pacing uphill vs downhill? Also, I’m sure everyone is different, but how did your 3:56 (COURSE RECORD!) time compare to your best marathon on a flat course?
All the best!
Andy
Hi Andy – thanks for the kind comments! I’m glad my site has been helpful. In terms of pacing for horseshoe lake, the terrain changes all the time, so I paced myself according to heart rate. I know that my lactate threshold is around 170 bpm, so I aimed to stay below that as much as possible. There are a few short sharp hills where it goes a few beats over, but as soon as that happens I try to dial it back a bit. In terms of actual pace I was all over the place – maybe 07:30 – 07:45 up the hills, and under 6:00 on some of the gradual downhills. One thing to bear in mind is that you hit singletrack after about half a mile, so make sure you’re not behind slow people when you get there, otherwise you’re stuck for the next 2 miles or so. I usually place myself in the top 3-5 at that stage. It’s then a gradual hill on single track for almost a mile, then undulating until I think 3.5 miles, where you come across what I think must be one of the steepest hills ever! It’s something like a 28% grade! I just walk up there – running takes too much out of you for not much gain in speed. Once you’re up it’s undulating until the turnaround, where there is a refreshment table. I stopped quickly here to fill my water bottle. Then it’s back against the incoming runners, all the way back to the start, then repeat! It’s worth holding some energy back for the 2nd lap – it get’s pretty taxing. In the year I set the record, there was a guy just behind me so I was running for my life to get rid of him. I managed to gain 5 mins on him, but in the end it turned out he was doing the 50k
My best marathon that year was Morgan Hill marathon (rolling hills) which I did in 3:06. It was later that year so I was a little fitter. I was probably in about 3:10 shape when I did Horseshoe Lake.
I hope that helps!
Rob