---

Constant and Never Ending Improvement

---

The Goal

Run The North Face 100km Thailand in February 2020.

100km Training Update

Streets Of Bangkok, Half Marathon

First up the Mistake

Note to self; remember to never eat muesli before running again.

The Good News

That was the easiest 21k’s  I have run in a very long time. Given the pace was well below normal it should of been easy.

No pain or stress at all.

The Race

My wife and I have run this race twice now. First the 10k and now the 21.

Very well organised and a nice easy flat run. Only complaint not enough toilets.

Back to Regular Training

Half Marathon Warm up

Just a light jog with a couple of running drills thrown in.

• Knee lifts
• Bum kicks
• Side slides, left and right

Finished off with light stretching.

Lite and Easy

The plan was to run 14k’s but the heat and humidity was too much. I thought it was best not to risk dehydration before the half marathon on Monday.

Overall Picture

Turning point, with the 100km registration due next month it’s time to turn up the training routine.

Short term goals

• Run a 50k before 1st September
• Increase gym visits at work
  • 3 runs 2 x 5 and 1 x 8km
  • Body weight resistance evey other day.