See schedule table below for what was the run schedule.
Key points overall is that strength training with wt lifting, in particular for lower body (squats, deadlifts) are very useful to strengthen legs and avoid the injuries that were plaguing me last year (hamstring and calf strain).
Overall tips
| 1. Keep Friday as day off |
| 2. Do lower body wt lifting , helps get strong legs and avoids injuries |
| 3. Before every run, do dynamic warmup |
| 4. After every run do cool down and stretching |
| 5. For recovery sleep with pillow under legs |
| 6. Fuel long runs by eating peanut butter toast and banana, during run eat gu jell every 3-4 miles |
What can be done better next time:
1. Prior to the 10 week training, get used to running 3 times a week (2-3 miles short runs and 4-5 mile long run) for 4-6 weeks.
2. Keep strength training a regular activity for the entire year, specially during pre-training period to get overall stronger
| Definitions | |
| Fartleks | 5mins on/2mins off |
| Treadmill sprints | 1min/1min off |
| Track Sprints | 1000 meter repeats |
| Hills | Hilly course |
| Hill sprints | Sprint uphill, recover downhill |
| CG | Camp Gladiator bootcamp |
| UBD | upper body wt lifting |
| LBD | Lower body wt lifting |
| BOX | boxing class |
| Weeks Left | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Notes |
| 11 | 23-Sep | 24-Sep | 25-Sep | 26-Sep | 27-Sep | 28-Sep | 29-Sep | |
| CG | UBD, 2mi | CG | LBD, 2mi | 5mi | BOX | LBJ trail | ||
| 10 | 30-Sep | 1-Oct | 2-Oct | 3-Oct | 4-Oct | 5-Oct | 6-Oct | |
| CG , 2mi treadmill recover | UBD, 3mi pace | CG | LBD, 2mi treadmill sprints | 6mi | BOX | LBJ trail | ||
| 9 | 7-Oct | 8-Oct | 9-Oct | 10-Oct | 11-Oct | 12-Oct | 13-Oct | |
| CG , 2mi treadmill recover | UBD, 3mi pace | CG | LBD, 2mi treadmill sprints | 7mi | BOX | LBJ trail | ||
| 8 | 14-Oct | 15-Oct | 16-Oct | 17-Oct | 18-Oct | 19-Oct | 20-Oct | |
| CG , 2mi treadmill recover | UBD, 4mi pace | CG | LBD, 3mi fartleks | 8mi | BOX | LBJ trail | ||
| 7 | 21-Oct | 22-Oct | 23-Oct | 24-Oct | 25-Oct | 26-Oct | 27-Oct | |
| CG , 2mi treadmill recover | UBD, 4mi pace | CG | LBD, 2mi treadmill sprints | 8mi | BOX | Lake Austin Scenic Drive | ||
| 6 | 28-Oct | 29-Oct | 30-Oct | 31-Oct | 1-Nov | 2-Nov | 3-Nov | Register for race if hit this goal |
| CG , 2mi treadmill recover | UBD, 4.5mi pace | CG | LBD, 3mi hills | 10mi | BOX | LBJ trail | ||
| 5 | 4-Nov | 5-Nov | 6-Nov | 7-Nov | 8-Nov | 9-Nov | 10-Nov | |
| CG, 2mi track sprints | UBD, 4.5mi pace | CG | LBD, 3mi hills | 10mi | BOX | Run to Mt Bonnel | ||
| 4 | 11-Nov | 12-Nov | 13-Nov | 14-Nov | 15-Nov | 16-Nov | 17-Nov | |
| CG, 2mi track sprints | UBD, 5mi pace | CG | LBD, 3mi hills | 5mi | BOX | LBJ trail | ||
| 3 | 18-Nov | 19-Nov | 20-Nov | 21-Nov | 22-Nov | 23-Nov | 24-Nov | |
| 5mi pace | CG | 3mi hills | UBD, 2mi treadmill sprints | 12mi | BOX | 2mi lake austin and full LBJ trail | ||
| 2 | 25-Nov | 26-Nov | 27-Nov | 28-Nov | 29-Nov | 30-Nov | 1-Dec | |
| CG | UBD, 3mi pace | CG | LBD, 2mi recover | 5mi | BOX | LBJ trail | ||
| 1 | 2-Dec | 3-Dec | 4-Dec | 5-Dec | 6-Dec | 7-Dec | 8-Dec | |
| CG | 3mi recover | 2mi walk/recover | San Antonio Race | Race week |
