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Matthew Brawn

@buildingbrawn_

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⚽ Youth Football Performance Coach
πŸŽ“ ESSA Exercise Scientist
πŸ“ @visionpteastlakes | @unswfc
[email protected]
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Humbled, but incredibly happy. πŸ™ Not what I wanted to come on here and say after my first marathon, but something I’m now relieved and happy to be writing. I set the goal at 3:15 and went through the 23.65km marker averaging 4:40/km, right on target and feeling incredible. By 30km my average had slipped to 4:59/km (unfortunately the hair didn’t actually make me faster) and I battled to finish in 3:51:01. πŸƒβ€β™‚οΈ I fell victim to the heat, grass, dirt and overtaking on a narrow course. The day didn’t go to plan, but I’m taking so many learnings from it and will still look back on it with great fondness. Truly the hardest thing I’ve ever done, both physically and mentally. πŸ₯΅πŸ’ͺ Marathon, I will be back. Not sure when, but one day. πŸ… by @buildingbrawn_
20 weeks ago, Mia had never been on a run. Now she’s run a 66-minute 10km πŸƒβ€β™€οΈ She hasn’t missed a single Saturday run club since week one, she’s on a 20-week Strava streak πŸ”₯ and she went straight to work at her restaurant after the race. Absolute machine πŸ’ͺ Next up: Hoka Half Marathon in May. So proud of you, Mia πŸ™Œ πŸ‘Ÿ Saturday Run Club, 7am at Vision PT Eastlakes. All levels welcome. @visionpteastlakes @mia.farag by @buildingbrawn_
What a morning at the @beachsidedash yesterday! πŸƒβ€β™‚οΈβ˜€οΈ Had an absolute blast racing with @visionpteastlakes and finally getting my first official 10km race in the books in the build to my marathon in 7 weeks 🏁 It was nice to finally have a proper 10km time to work from rather than relying on my 10km splits from the City2Surf πŸ˜‚ Even better to sneak into the top 10 🫑 A nice little bonus on top of a great morning. But the best part was seeing some of our own @visionpteastlakes crew getting amongst it πŸ‘ Mia β€” first ever 10km race AND first ever race, finishing in an incredible 1:06 after starting running with our run club only 12 weeks ago! What a way to start your racing journey πŸš€πŸƒβ€β™€οΈ Marina β€” our in-house running fanatic at Eastlakes πŸ˜‚πŸƒβ€β™€οΈ Another race added to the collection, another PB in 1:07, and somehow still managing to infect everyone around her with the same joy for running ❀️ So proud of you both! πŸ‘ Days like this are exactly why I love what we do. Seeing people challenge themselves, achieve things they didn’t think they could and have a bloody good time doing it πŸ«ΆπŸƒβ€β™‚οΈπŸƒβ€β™€οΈ Until the next one… πŸ‘€πŸ by @buildingbrawn_
Trying not to get wrapped up in the result and appreciate the whole journey 🀍 by @buildingbrawn_
Twas the night before my first marathon #runhusky by @buildingbrawn_
Last long run in the bank βœ… 20km today: 7km easy, 6.5km at marathon pace, then 6.5km easy to finish. The MP section came out at a 4:32/km average, a touch under 3:15 pace, and it felt more controlled than ever. Good sign with under 2 weeks to go πŸ‘€ Taper starts now. The volume comes down, but the work isn’t finished yet. Sharp sessions, hopefully a bit more sleep and a lot more carbs from here 🍝 by @buildingbrawn_
Longest run of the block βœ… 35 km The peak week long run, done on a Thursday because life doesn’t always line up with a Sunday πŸ˜… No pace goals, just time on feet and a cruisy tour of Sydney: πŸ“ Newtown β†’ Blackwattle Bay β†’ Pyrmont β†’ Darling Harbour β†’ Barangaroo β†’ Opera House β†’ The Domain β†’ Centennial Park β†’ Sydney Park β†’ back to Newtown 35.06 km | 3h 33m | 6:05/km | 143 bpm avg That wraps up peak week at 71.8 km, marathon pace feeling dialled. Now the taper starts, keen to see how fresher legs feel πŸŒ€ Huskisson, I’m coming for you 🏁 by @buildingbrawn_
September training recap 🧑 Road to Huskisson, 30 days to go. The biggest month of the block so far πŸ‘‰ 25 active days in September. Rest days were few and far between, but every session had a job. 236 km for the month, building every week to a 66.5 km peak. Slow and steady stacks up πŸ“ˆ A 10K PR at the Beachside Dash (40:54) and my longest run yet, a 30 km progression where every 5 km got faster than the last πŸ… 432 km since July, and still a month to go. The gym didn’t take a back seat. New PBs on the trap bar deadlift and back squat, all during my biggest running weeks yet πŸ‹οΈβ€β™‚οΈ Saved my favourite stat for last. Same heart rate, two years apart, and 1:04/km faster. That’s what consistency does πŸ‘€ Deload, then a 70–72 km peak week, then taper. 3:15, I’m coming for you on 31 October 🏁 What’s one thing you swear by in the final month before a marathon? Drop it below πŸ‘‡ by @buildingbrawn_
30km progressive long through the Three Bridges Run crowd, with Mum on the bike keeping me honest πŸš΄β€β™€οΈ The session: 5km easy 5km @ 4:52/km 5km @ 4:40/km 5km @ 4:30/km 5km @ 4:28/km 5km easy Second longest run of the block, and one of the last big sessions with marathon efforts before race day. 5 weeks to go 🧑 by @buildingbrawn_
πŸ’Ύ SAVE this for your next lazy dinner and send it to someone who needs a new go-to! πŸ₯™ 7 Ingredient Turkey Smash Gyros: crispy, juicy and done in one pan. πŸ›’ What you need: πŸ¦ƒ Turkey mince, πŸ«“ Pita bread, πŸ§€ Feta, πŸ… Cherry tomatoes, πŸ₯¬ Rocket, πŸ§… Pickled red onion, 🍯 Honey, πŸ§‚ Salt, pepper and chilli flakes πŸ‘©β€πŸ³ How to make it: 1️⃣ Press the mince thin over the pita and season generously with salt, pepper and chilli flakes 🌢️ 2️⃣ Cook it mince side down in a hot pan. Secret hack 🀫: sit another pan on top to press it flat 3️⃣ Cook until golden and crispy, with no pink left in the turkey πŸ”₯ 4️⃣ Pile on rocket, tomatoes, pickled onion and feta, then finish with a drizzle of honey 🍯 5️⃣ Enjoy! πŸ˜‹ βš–οΈ Quick note: I’m not currently in a calorie deficit, so this one isn’t designed to be a low calorie meal. If you are, here are some easy swaps: 🌯 Swap the pita for a lower calorie wrap, like Mission wraps or a low carb alternative πŸ₯£ Swap the feta for cottage cheese πŸ’¦ Use spray oil in the pan πŸ₯„ Measure your honey, because it adds up fast! What would you top yours with? πŸ‘‡ by @buildingbrawn_
Longest run of my life… and naturally I picked what felt like a full blown summers day to do it β˜€οΈπŸ”₯ 27km easy to Cronulla, with my girlfriend riding shotgun on the bike the whole way πŸš΄β€β™€οΈ No pace to chase today, just time on feet and staying upright in the heat. Big tick for the Huskisson Marathon block πŸ“ˆ Rewarded myself with an ocean swim at Cronulla to finish it off 🌊 Onwards πŸ‘€ by @buildingbrawn_
Longest run yet… and I decided to do it 4 days before a 10km race πŸ˜… With a race this Sunday, here’s how my usual long run session looked on a Wednesday: 5km warm-up 5km @ 4:35/km (4:43/km avg) 12km @ 4:30/km (4:40/km avg) 2km cool-down 24km total πŸƒβ€β™‚οΈ Solid confidence-building session as the marathon block continues πŸ“ˆ Now it’s time to freshen up and see what the legs have left for Sunday πŸ‘€πŸ by @buildingbrawn_

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