Standard Charter Preparation and my Best friend . Jay Chow

I had been lazy to do any exercise or I am moody . I am physically torn apart and hurt .

But I still must push myself to exercise and prepare for standard charter run .

I asked my best friend , Jay Chow to push me . He is a great friend .He was there when I was dumped , jilted and afflicted .

Training Plan till Standard Charter . My dream is I complete within 8 hrs .

WEEK 1: 18 KM

Wed Nov 7 Tempo Run Dist: 8 KM, inc Warm; 3 KM @ 10:01; Cool Sat Nov 10 Long Run Dist: 10 KM @10:58

WEEK 2: 19 KM

Wed Nov 14 Speedwork Dist: 8 KM, inc Warm; 2x1600 in 14:54 w/800 jogs; Cool Sat Nov 17 Long Run Dist: 11 KM @10:54

WEEK 3: 20 KM

Wed Nov 21 Tempo Run Dist: 7 KM, inc Warm; 3 KM @ 9:55; Cool Sat Nov 24 Long Run Dist: 13 KM @10:51

WEEK 4: 53 KM

Tue Nov 27 Easy Run Dist: 3 KM @10:48 Wed Nov 28 Speedwork Dist: 5 KM, inc Warm; 1x1600 in 14:45 w/800 jogs; Cool Fri Nov 30 Easy Run Dist: 3 KM @10:48 Sun Dec 2 Marathon Race Day 42.2 KM @10:39 Time: 7:29:09