Category: Training Diaries
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5k Moonlighting – Training Diary — Week 1
5K Block Begins This week marks the start of a new training diary series and a new block focused on a nighttime 5K at the end of February and the Synesis Vientiane Half Marathon ຊິນເນສິສ ວຽງຈັນ ແລ່ນເພື່ອສຸຂະພາບ. I’m repeating Dr. Will O’Connor’s 3000 / 5000 metre five-week plan, which I used in 2024 to set…
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My Running Year in Review
This was the biggest year of running I’ve ever had. More kilometres than ever before, personal bests at almost every distance, and — most importantly — a level of consistency I’ve never achieved before. This didn’t come out of nowhere. It was built on previous years of training and a growing base of “lifetime mileage”…
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Vientiane International Marathon 2025 — Race Report
3:18:59 | 7th Overall | 2nd Age Group | PB Since my last marathon back in January, the trajectory has been clear — even if the path hasn’t been perfectly smooth. There have been PBs at every distance along the way: 5 km, 10 km, and the half marathon. An age-group win at Chiang Khan.…
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Vientiane International Marathon Training Diary – Week 12 Recap
In the final stretch now. Twelve weeks of work done— the biggest, most consistent marathon block I’ve ever done — and Week 12 marks the transition from training to sharpening, from effort to execution. This week was about staying calm, staying loose, and carrying all the fitness without adding any unnecessary stress. Monday – Rest…
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Vientiane International Marathon Training Diary – Week 11 Recap
Week 11- the last week of work. Coming off that monster long progression run the previous Sunday, I wasn’t sure how the legs would respond. But the weather kept improving, the body kept coming to the party, and this turned into a genuinely strong week: 79 km, controlled intensity, and some of the best splits…
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Vientiane International Marathon Training Diary – Week 10 Recap
This was a pivotal week in the block — back into full training after a down week, shifting into new phase of the training, the Chojo fartlek returns, the medium long run is easy again, and the second session becomes 3 x 10 min, from grinding to sharpening, this weeks long run is biggest session…
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Vientiane International Marathon Training Diary – Week 9 Recap
Week 9 was finally a real down week — unlike the previous one, which included racing the Luang Prabang Half Marathon and ended up being more of a “down five days” than a true recovery phase. This week, I actually backed things off, let the legs settle, and tried to absorb the work from the…
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Vientiane International Marathon Training Diary – Week 8 Recap
Coming into this week pretty cooked from Sunday’s 32 km long run. I actually considered swapping the Tuesday workout for an easy run, but decided to stick with the plan — and I’m glad I did. Once I got through the warm-up and the legs loosened up, everything started to click. Tuesday – Intervals Same…
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Vientiane International Marathon Training Diary – Week 7 Recap
Pulled up pretty well after the half-marathon on Saturday, Which is good because I’m in the peak of training over the next few weeks and there is lots of work to be done. Tuesday – 4 × 8 × 30 sec on / 30 sec off Same workout as last week. I ran the first…
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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…