Profile: Dion Fioncchiaro
2018 goals: Sub 31 for 10kms, sub 2:25 for the marathon and sub a 7hr 100km.
Long term goals: Not sure really. Just want to get the best out of myself as I
can and keep chipping away until the improvements stop.
Goals for comrades? Break into top 20 on an up and a down year.
What would make you retire your running career happy? Making some
amazing friends, so I could retire now and be happy. But I’ve been lucky
enough to travel a bit which is nice. There will always be the pursuit of a PB.
Will you ever retire? I hope not!!
Or are you a runner in some way or form for life? I feel like I’m a runner for
life. The feeling after a run can’t be replaced by anything else.
Job: Remedial Massage therapist at Physio @
Sandringham 03 9598 8221
Hours per week: Tuesday (9-3pm), Wednesday (2:30-8pm), Friday (1-6pm),
Hobbies: Cooking, music, watching Netflix.
Favourite podcast at the moment? Inside Running
Worst injury? ITB friction syndrome
Sponsors: 2XU | Hammer Nutrition
Coach: Sean Williams (Melbourne Pack)
How much say does he have in your program? He has a good influence on
my program and I do all of my Tuesday and Thursday sessions with his Group.
My long runs are generally based on what events I have coming up.
When did you start getting serious about running? I didn’t get serious about
running until 2014 when I did my first Ironman and solo 100km race.
Marital status: In a relationship with Jacquie.
Favourite shoe: Adidas Supernova Glide
Favourite session: Long run
Least favourite: Fartlek
5km: 14:54 10km: 31:29 Half: 1:09:06 Marathon: 2:25:02 50km: 3:04:30
Most memorable 3 career races/highlights so far?
1. Melbourne marathon 2015 (4:00:29 – Passed out with 500m to go. On
2:23 pace @ 40km)
2. Wings For Life World Run 2015 (68km @ 3:57) 2nd in Aus. 17th in the
3. 100km World Championships 2016 (7:08:42 for 33rd in the world). Not
my best ever race but I had an amazing experience wearing the Australian
Most annoying trait? I am impatient.
You are notoriously know as a humble guy but what do you see as your
strengths? I am the type of runner who isn’t afraid of running long distances. I
have a strong body which allows me to endue big mileage.
How do you stay mentally strong and focused in a 100k track race? Over
100km it can be hard to be focused the entire time so I break it down into lots of
smaller goals and reassess after each small goal is achieved. I try to keep up
with other runners if possible. But I think the training makes you mentally
strong if done correctly.
Life moto? Never Say Die (Tattooed onto my left bicep in Japanese)
What you are training for at the moment?
I am currently training for the Canberra marathon at the moment. However, not
long afterwards I have a few other races like Wings For Life World Run.
Hopefully I can run close to 70km which is why I ran a 50km long run last
Dion, can you give readers an idea of what a recent training week looks like for you?
Mon – labour day
Am 22.4km @ 4:38
Pm 13.2km @ 4:32 (60 mins) Felt great!
Am 8.2km @ 4:42 @ 120bpm
Pm 9 x 1km @ 3:02/km on 5min cycle. (25km @ 3:53/km). Felt great tonight on
a cross country terrain circuit. Awesome session since doing 8x1km at the end
of last weeks long run.
Am 22.5km @ 4:40/km. Wasn’t feeling amazing but got it done.
Pm 8km @ 4:40 after work.
Am 10x 300m on 1:30 cycle in 49 sec av. 5 min jog then 15mins @ 3:11/km.
(Total 24km @ 3:53/km)
Pm 9.7km @ 4:38/km
Am 24.7km @ 4:27 with Caiden Shields. No soreness or tiredness at all
Pm Cancelled run due to large mileage already
Am 60mins @ 4:34 (13.1km) at 124bpm
Pm Afternoon 20mins @ 4:32/km (4.4km)
Am 50km @ 3:58/km (3:18:24) Last 21km with Francesco. Super windy day
and last part of the run against a strong headwind
Pm 20min jog @ 4:39 (4.4km)
Weekly Total: 230km
Mate, thanks for sharing a typical training week, I think a lot of readers will find it an interesting read. If anyone has some questions and feedback for myself and Dion after this first athlete profile for ‘Run Culture’ please go ahead and comment. Dion has said he’d be happy to answer any questions and I too want to improve my blogging. I’m just so happy to start this venture, ‘One must read blog a week for the super keen runner.’