After some tough times, I’m back in a relationship with running! (CF. NB love/hate advert)

Last week’s HM at Yokota air base was a good benchmark and wakeup call. With a time of 1:38, I was about 2mins off my last HM and 3.5mins off my best. Time to get back into proper training…

My running goal last year was to PB and break 3:50 but I wasn’t able to achieve it due to shin splints before Tokyo marathon (which turned to be a miserable day) and having to swim/bike before running the marathon in Cozumel.

I’ll aim big this year and go for something around 3:30-3:40 (if possible…)

First week of my 12 week plan went like this:
TUE: intervals (1600,1200,800,400m), capoeira (90mins)
WED: intervals (2000,1600,1200,800,400m)
THR: pace (12km/4:30-4:45pace)
FRI: speedwork (10x400m, avg. 85seconds)
SAT: easy (5km/27:00), indoor trainer (50mins), swim (1500m)
SUN: long (27km/2:32)
Total: 58km running

I plan to increase distance on the pace run to 17km and after 3 more weeks of speedwork/intervals and I’ll start to replace the intervals workouts with longer runs to increase the mileage to 80km in Feb. If my legs feel good in March, I’ll increase it to 100km. I know I should focus on running but I simply cant let my other interests slide. In addition to the above, I’ll try to climb twice a month and for trail running, I’ll replace one of the long runs with a monthly trail run.