Author: Tom
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Vientiane International Marathon Training Diary – Week 6 Recap
A deliberate down week heading into the Luang Prabang Half Marathon — lower intensity, slightly less structure, and a focus on staying sharp without adding fatigue. The race served as both a checkpoint and a confidence booster midway through the marathon build. Tuesday – 60 min Easy (Fasted) Fasted morning run, just cruising. Covered 10.72…
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Into the Forest — Attapeu Trails
A couple of years back, I was working and running in Attapeu, I noticed a new track cut off the main access road — one that hadn’t been there before. I’d run that stretch plenty of times and never noticed a trail in that spot, so it must’ve been freshly cut, maybe only a few…
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Vientiane International Marathon Training Diary – Week 5 Recap
This week the plan was for an Adaptation or Deload Week, but I’ve shifted the deload to next week as a mini taper for the Luang Prabang Half Marathon. That meant keeping mileage steady but bumping up the intensity — effectively starting the marathon-specific block a week early. Tuesday – Intervals (4x8x30s on/off) Session was…
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Vientiane International Marathon Training Diary – Week 4 Recap
This week was about managing my foot and keeping the consistency going. This week was also juggling rare social events with marathon training, we were out Thrusday and Saturday well past my usual bedtime. Changed out my recreational shoes and dog walking shoes took it more easy during other family activities. Tuesday – 60 Minutes…
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Vientiane International Marathon Training Diary – Week 3 Recap
Tuesday – Easy Run After a rest day on Monday, I headed out Tuesday morning for sixty minutes easy. The weather was a little cooler which made it easier to find a rhythm, and I ended up with 11.03 kilometres at 5:27 pace, heart rate steady at 146. I ran fasted and felt good throughout…
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Vientiane International Marathon Training Diary – Week 2 Recap
This series is a weekly log for Week 2 of my training block for the Vientiane International Marathon on the 14th of December. I’m following the same plan as my past build, Dr Will Connor’s 13-week, 5-days-a-week plan. See Week 1 entry here: VIM Training Diaries Week 1 Monday – RestScheduled rest day on my…
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Heat Derails Fast Times in Berlin
Berlin is the course where records fall. Kipchoge’s 2:01:39 in 2018 came there on a cool, perfect morning. Tigst Assefa’s 2:11:53 in 2023 was the same story — crisp air, flat roads, everything lining up. That’s what Berlin is supposed to deliver. But not this year. The 2025 race was hot and humid, mid-20s by…
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Vientiane International Marathon Training Diary – Week 1 Recap
Race day is set for December 14th: the Vientiane International Marathon. I’m reloading the Dr. Will Connor 13-week, 5-days-a-week plan, the same one I used successfully in Khon Kaen. With TrainingPeaks Premium I’ve shifted a few days to suit my schedule and slotted in Luang Prabang Half Marathon next month and hopefully the Vientiane Classic…
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Chiang Khan Super Half 25K – Race Report
This was my second year lining up a tough race as a tune-up before marathon season. Last year it was the Vang Vieng X-Race 25K trail — I went in with almost all road training, blew up hard, and suffered all the way to the end. This time, I still want to push myself but…
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Lao Constitution Day Fun Run – 5K
I’m following a Dr. Will O’Connor half-marathon training plan right now, and it just so happened that the plan had a 5K time trial scheduled. Constitution Day lined up perfectly — an official race instead of a solo effort. Couldn’t have asked for better timing. It’s not often I get the chance to really send…