Injury Free training for San Antonio Half Marathon

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