So a little late on the results here, but wanted to share a post for the running log and for a few followers who might have been following the training program and lifts. Originally, I set out to hit a 1:30 for the half, and I came 5 minutes short of that goal. I finished the Coney island half in 1:35:25, frustrating for 6 months of training, but there is a lot of upside and other wins I can say for myself.
Taking a look at my notes from the last half I ran from AC and took some notes right after, I can say I hit a lot of these non-timed results for sure.
One thing that did come out of this race was a top 5 finish in the overall half marathon, and a number 1 finish in my age group.
(Below are the note pages from my notebook, for workouts, and where I’ve kept some thoughts after some races.)
What’s next?
So the goal continues for a 90 minute half marathon. Heading into this week starts cycle #7 since I started keeping track. The next 2-3 training cycles given the amount of races coming up are going to be only roughly 4 weeks each.
Weight Training
The lifting program at the moment is being written as I type out this post so that is TBD. Heading into this next cycle a big focus is changing up the ab workouts with some more variation, and getting more functional. Working more with kettlebells, adding in some yoga for mobility, and pre/post running routines, and most importantly getting back to some Olympic movements in the weight room. Since I was on a 6 month base cycle for the most part, alot of the previous lift program was focused on some general strength, so I’m pretty slow and now looking to transition some of that into the run and weight room.
**Update the finished program below, is what I’ll be following for the next 4 weeks. Page 3 gives a rough outline to the weekly planning, for running and lifting workouts.
Running Program
I used the run-walk-run method provided by garmin for the last cycle that went 20 weeks. Next up is going to be trying out the Boston Athletic Association training plan for a half-marathon. I’m particualry looking at the tail end of level two and into level three to adapt my lifts and routine around.
There training plans can be found here – https://www.baa.org/races/baa-half-marathon/train!
Christopher Sandoli 
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