2015 Predictions

This blog is all about Track & Field Predictions for 2015 Track, all around and for me. Thing I think should happen


1. Nick Symmonds will get the 800 American Record & will run the a fast 1500
2. Comeback of the year will be John Jefferson, I hope


World Championships
1. In the 800 Symmonds, Solomon & Sowinski will be your 3 going to Worlds
2. there will be a battle in the 5K & 10K between a Canadian, US & British runner all from the same running group Oregon Track Club; Rupp, Levins & Farah
3. The US will win more medal in the mid-distance than sprinting events again


Ones To Watch To Have A Breakout Year
1. Casimir Loxsom
2. Joe Stilin
3. Kim Conley
4. Chris O'Hare
5. Ciaran O'Lionaird
6. Jordan McNamara
7. Ben St. Lawrence
8. Ryan Gregson
9. Adam Bitchell
10. Jordy Williamsz
11. Forrest Misenti


For Me
1. To go sub 11 in the 3k in Indoor Season
2. To get signed by Total Sports US & either by Brooks Beasts, Movin' Shoes Racing Team or Team Run Flagstaff Pro, I can hope & pray
3. Run faster in the Steeplechase
4. Get Healthier, Workout more in the weight room to get Abs like Ciaran O'Lionaird, Calves like Forrest Misenti & Quads like Matt Centowitz

Week 42 Of Coaching Rubis

In Week 42 of Coaching Rubis I had my #BrooksBeastTakeOver Bro Casimir Loxsom as my coach

Sunday (12/21)

 

AM: 90 minute long run with the middle 40 minutes being 1 minute on, 1 minute off pick ups at marathon pace

Monday (12/22)

 

            AM: 60 minute run with drills afterwards (high knees, butt kicks, skips)

            PM: 30 minute run

 

Tuesday (12/23)

 

AM: 4x200 at mile pace with 1-minute rest, 4-5 mile tempo at marathon pace (depending on how you feel), 4x200 at mile pace with 1-minute rest

 

Wednesday (12/24)

 

            AM: 50 minute run really easy

 

Thursday (12/25)

 

AM: 40 minute run then light body weight circuit (2x30 seconds push ups, squat jumps, mountain climbers with a 80 meter stride between each exercise)

 

PM: 30 minute run

 

Friday (12/26)

 

AM: 3 sets of 3 minute, 2 minute, and 1 minute hill runs with walk down rest, and 4 minutes between sets. 3 minute hill @ marathon effort, 2 minute hills @ 5k effort, 1 minute hills @ 3k effort

 

Saturday (12/27)

 

            AM: 45-minute shakeout run, or the hill workout if you took Christmas off

 

Week 41 of Coaching Rubis

During Week 41 Of Coaching Rubis I had former one of the former Coaches of OTC Elite, Mark Rinker, as my coach

Sunday Dec. 14, 2014:
Long Run – 105 Minutes

 

Monday Dec. 15, 2014:

AM:  60 Minutes easy/medium

PM:  30 Minutes - shake-out

 

Tuesday Dec. 16, 2014:

AM:  15 minute warm-up, 10x1k at 10k race pace with 2 minutes recovery, 15 minute cool down

PM:  30 Minute Shake-out

 

Wednesday Dec. 17, 2014:

75 Minutes - medium run

 

Thursday Dec. 18, 2014:

AM:  20 minute warm-up, 12x200 (1^st 6 at 3k pace, 2^nd 6 at Mile pace), 20 minute cool-down

PM:  30 Minute Shake-out

 

Friday Dec. 19, 2014:
AM:  50 Minutes - easy

PM:  20 Minutes - easy

 

Saturday Dec. 20, 2014:

15 minute warm-up, 6 mile tempo run @ Marathon pace, 15 minute cool-down

I did this workout in Colorado

2014 Distance Running Awards

This time every year I put up a post of 2014 Distance Runner Awards and this is this years awards with predictions for me in 2015

Male Athlete Of The Year
Meb

Female Athlete Of The Year
Emma Coburn

International Male Of The Year (3 Way Tie)
Mo Farah, Luke Caldwell & Adam Bitchell

International Female Of The Year & Comeback Of The Year
Lynsey Sharp

Moment Of The Year (2 Way Tie)
Meb winning Boston Marathon
Genevieve LaCaze running on stage at Closing Cermonies of Commonwealth Games while Kylie Minogue was perfoming

Race Of The Year (2 Way Tie)
Men's 5K & 10K at Commonwealth Games

Hero/Idol Of The Year
Former Adam State Distance Runner Drew Graham

Beard Of The Year (2 Way Tie)
Will Leer & Chris Solinsky

Man Bun Of The Year
Billy Francis

Guy I would Love To See With A Full Beard & Man Bun Hairdo
Nick Symmonds

College Male Athlete Of The Year (6 Way Tie)
Blake Theroux, Ammar Moussa, Jake Hurysz, Adam Bitchell, Ross Matheson & Alex Cornwell

College Female Athlete Of The Year (4 Way Tie)
Katy Moen, Crystal Nelson, Alice Wright & Nicola Hood

Team Of The Year
College Men= Colorado & Adam State
College Women= New Mexico
All Around= Brooks Beast

Book Of The Year
"Life Outside The Oval Office" by Nick Symmonds

Where Are They Now?
A.J. Acosta

Top 10 Track Mix Songs Of The Year
1. Olly Murs-"Wrapped Up"
2. Take That-"These Days"
3. Cheryl Cole-"I Don't Care"
4. Cheryl Cole-"Crazy Stupid Love"
5. Ella Henderson-"Ghost"
6. Vinyl Theater-"Shine On"
7. Fall Out Boy-"Immortals"
8. Ingrid Michaelson-"Afterlife"
9. Walk The Moon-"Shut Up And Dance"
10. One Republic-"I Lived"

Week 40 of Coaching Rubis

My coach for Week 40 of Coaching Rubis was Kim Conley

Sunday Dec 7, 2014:
2 hour long run aka 18 miles

Monday Dec 8, 2014:
a.m. 50-60 min run with 8x100m strides after (these can be on
track, road, or grass)
p.m 20-30min easy

Tuesday Dec 9, 2014:
Fartlek workout- 15-20 min w/u; 6x3 min on, 2 min off; 15 min
cool down

Wednesday Dec. 10, 2014:
80-90 minute medium long run

Thursday Dec. 11, 2014:
a.m. 50-60 min run with 8x20 second picks up in the last 20 minutes.
Take 1:40 rest between, so you start a new one every 2 minutes.
 p.m. 20-30 min easy

Friday Dec. 12, 2104:
Tempo repeats: warm up 15-20 minutes; 6xmile at tempo effort with 60
seconds recovery between each; 15 minute cool down

Saturday Dec 13,2014:
am 45/PM 35

Week 39 of Coaching Rubis

In week 39 of Coaching Rubis I had Zachary Ornelas, former U of Michigan, distance runner as my coach

Sunday Nov. 30, 2014:
2hr LR aka 18 miles

Monday Dec. 1, 2014:
60min run (AM or PM, doesn't matter)

Tuesday Dec. 2, 2014:
"The Michigan"
1600 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest, 1200 @ 5k pace, 2min rest,
2k @ 10k pace, 800 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest then spike up
and run 400 HARD.  20min warm up, 10min cool down

Wednesday Dec. 3, 2014:
AM: 40min, PM: 35min easy

Thursday Dec. 4, 2014: 
60min run and 4x150m strides

Friday Dec. 5, 2014:
20min warm up, tempo work: 2x400 fast w/1min recovery, then 400m jog.
then 3-4 sets of 1mi tempo 2min rest 600min fast. 2min btwn each set. 10min cool
down

Saturday Dec. 6, 2014:
AM: 45 PM: 35

Week 38 of Coaching Rubis

Week 38 of Coaching Rubis, Sarah Brown was my coach for the week

Sunday Nov. 23, 2014:

2 hour run/18 miles

Monday Nov. 24, 2014:

Am: 45 minute run

               PM: 30 minute run

Tuesday Nov. 25, 2014: 

4-5 Sets:

               1k @10k Pace

               200m EASY jog

               400m@3k Pace

               Rest 3min

20 min warm up & 20 min cool down

Wednesday Nov. 26, 29014:

90 minute run

Thursday Nov. 27, 2014:

AM: 45 minutes

                 PM: 30 minutes 

Friday Nov. 28, 2014:

4 mile tempo 

            Rest 5 min

            1 mile HARD

10 min warm up & 20 min cool down

Saturday Nov. 29, 2014:

8 miles easy

Week 37 of Coaching Rubis

In the 37th week of Coaching Rubis I had NAU's, Northern Arizona University, Matt McElroy as my coach


Sunday Nov. 16, 2014:
16 miles run

Monday Nov. 17, 2014:
AM= 8 Miles/ PM= 4 Miles

Tuesday Nov. 18, 2014:
3 x 2 miles with 2 mins rest, 20 min warm up & 20 min cool down


Wed. Nov. 19, 2014:
12 miles


Thursday Nov. 20, 2014:
AM= 8 miles/ PM= 4 miles


Friday Nov. 21, 2014:
AM= 4 x 400, 1600, 4 x 400 ( 4 min between 400's & 1600), 20 min warm
up & cool down/ PM= 7 miles



Saturday Nov. 22, 2014:
9 miles

Week 36 of Coaching Rubis

Week 36 of Coaching Rubis I had a coach for the week from Wales & on the New Mexico XC Team, Adam Bitchell

Sunday Nov. 9, 2014:

15 Miles @ 7:45 - 8:00 / mile pace

Monday Nov. 10, 2014:

10 Miles easy + 6 x 15 second strides after run

Tuesday Nov. 11, 2014:

A.M : Workout - 2 mile warm up

                                             - 5 x 1 mile @ 6:10-6:20 pace w/ 90 seconds recovery

                                             - Take 3 minutes rest, then....

                                             - 4 x 400m @ 80 second pace w/ 60 seconds recovery

                                             - 2 mile warm down

                : P.M : 4 mile recovery run

Wednesday Nov. 12, 2014:

10 miles easy

Thursday Nov. 13, 2014:

 - A.M : Workout - 2 mile warm up

                                               - 6 mile Tempo run @ 7:05 - 7:10 / mile pace 

                                               - 2 mile warm down

                  - P.M : 4 mile recovery run

Friday Nov. 14, 2014:

between 6 and 9 miles of easy running (depending on your schedule at Great Lakes Regionals)

Saturday Nov. 15, 2014:

Optional Fartlek Workout (depending on schedule at DIII Midwest Regional)

                 - 2 - 3 mile warm up

                 - Fartlek - 4 x 2 minute efforts w/ 90 seconds recovery

                                 - 4 x 1 minute efforts w / 75 seconds recovery

                                 - 4 x 30 second efforts w/ 60 seconds recovery

                - 2-3 mile warm down 

Week 35 of Coaching Rubis

In Week 35 of Coaching Rubis I had David Bishop as my coach


Sunday Nov. 2, 2014:
15 miles @ 7:40/mile

Mon Nov. 3, 2014:
10 miles easy

Tuesday Nov. 4, 2014:
2 miles warm up, 5x8km @ 3:50 to 3:40s. off 1 minute recovery, 2 miles warm down / 5 miles recovery

Wednesday Nov. 5, 2014:
10 miles easy

Thursday Nov. 6, 2014:
10 miles steady run, each mile getting quicker, start at 8:30, 8:20, 8:10, 8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00

Friday Nov. 7, 2014:
Easy 10

Saturday Nov. 8, 2014:
2 miles warm up, 2x 2 miles @ 6:40/mile off 3mins recovery. 2 miles cool down / 5 miles recovery

Week 34 of Coaching Rubis

For Week 34 of Coaching Rubis I had my #AussieTakeOver Bro, Ryan Gregson, as my coach


Sunday Oct. 26, 2014
14 mile long run


Monday Oct. 27, 2014
AM= 60 mins/ PM= 60 mins


Tuesday Oct. 28, 2014
AM= 20 min warm up, 8 x 1k with 1 min recovery, 20 cool down/ PM = 4 miles


Wednesday Oct. 29, 2014
AM= 9 miles/ PM= 5 miles


Thursday Oct. 30, 2014
AM= 20 min warm up, 30 min threshold, 20 min cool down/ PM= 7 miles


Friday Oct. 31, 2014
12 miles


Saturday Nov. 1, 2014
20 min warm up, 6 x 3min hills, 20 cool down

Three Races

I haven't been good posting about my race I have raced in this year and I will do it in this blog. All three of my races after racing The Green Bay Marathon

Titan 5k
This race was this past summer in Oshkosh, WI. I wasn't going to run this race but Julia Webb told me that I couldn't run with Alan Webb during the warm up & cool down if I didn't run in the race so I did. Not may people can say that they ran with & against Julia & Alan Webb but I did. I was geeking out that I got to run with Alan Webb but he was 10 time more geeking out that he got to meet me. I ran a 20:20

Brewers' Half Marathon
This was my first run since The Green Bay Marathon that I was doing a long race and I was racing against Chris Chavez. In this race we got to run through Miller Stadium where the baseball team Milwaukee Brewers' play. I ran a 1:34 which was ten minutes faster than Chris Chavez

Lawrence XC Invite
I ran my only XC race of the season and I got to run this race against the DIII College that I help coach, Carroll University. The course was fast but with 4k left my spike got untied and just left it untied just cause I didn't wanted to lose time in the race. I got to run in the spikes that my Arkansas Take Over Bro Kemoy Campbell gave me. My time was 34:07 and I was mad that I didn't get sub-34

Track Mix 2014

Each year I have a track mix of song that I love for that year and other years so here is my track mix for 2014

1. Cheryl Cole-"I Don't Care"
2. Cheryl Cole with Tinie Tempah-"Stupid Crazy Love"
2. Cheryl Cole-"Call My Name"
4. Vinyl Theater-"Shine On"
5. Taylor Swift-"Style"
6. Fall Out Boy-"Immortals"
7. Fall Out Boy-"Centuries"
8. Walk The Moon-"Shut Up And Dance"
9. Lia Ice-"Higher"
10. Ed Sheeran-"Don't"
11. Echosmith-"Cool Kids"

Week 33 of Coaching Rubis

During Week 33 I had Former Northern Arizona Distance Runner David McNeill as my coach


Sunday Oct. 19, 2014: Do a standard duration long run - something between 14-18miles,
depending on how you feel. If you're feeling a bit warn-out, go 14; if you're
feeling fresh, go 18. You can decide how you're feeling during the run. Keep the
pace easy. If you're feeling good at the end, you can pick up the pace a little,
but keep it under control. Also, make sure you're on some hills. This will
ensure you don't go too fast, and will be good for developing some functional
strength.

Monday Oct. 20, 2014: Just do a couple of easy runs today. About 14 miles total...so maybe
9miles in the morning, 5miles in the evening. Keep it easy, as you'll do a
workout on Tuesday.

Tuesday Oct. 21, 2014: This is a bit of a workout combining a few different elements...some
tempo, some fartlek, and a little speed. Do a 15-20min warm-up (whatever you
normally do), then your workout will start with a 15min tempo. Presumably, you
will be familiar with your tempo pace, but as a guide, it's the type of pace
that you could comfortably maintain for about an hour. Perhaps around
1/2marathon pace (or a little slower). Do whatever you are familiar with.
Hopefully you have a trail you can do this on that is close to a track. When you
are done with the 15min tempo, take about 5mins, and then run 5laps (continuous)
on the track where you stride the straights (about 3km race pace), and float the
bends (a little slower than 10km pace). So you are changing the pace every
100m...a bit of a fartlek! Once this is done, put the spikes on, and do 6x100m
strides pretty quick (with walk back to start recovery). Then a standard cool
down. & PM= 4 miles

Wednesday Oct. 22, 2014: A long run. Not as long as your Sunday run, but the same easy pace,
and get on the hills if you can. Maybe 12-14miles. Avoid totally flat courses.

Thursday Oct. 23, 2014: Another couple of easy runs like Monday. If you're feeling a bit tired
from Tues/Weds, you can go a little shorter for each run. So maybe 7-9miles in
am/4-5miles in pm.

Friday Oct. 24, 2014: You're going to do the famous NAU Lumberjack workout!

4x400m, 10min tempo, 4x400m, 10min tempo, 4x400m

This is a big one, so make sure your Thursday is easy. Again, you will need a
track and somewhere adjacent where you can do some tempo. You will start by
doing 4x400m on 2min30sec cycles (so start each 400m after 2min30sec has elapsed
since the previous 400m rep started). After you finish the 4th 400m, go into a
10min tempo once that last 2min30sec cycle is finished. You can stay in flats
for all of this - you don't need to wear spikes for the 400s. The first set of
400s should be about 10km race pace. The 10min tempo should be about the same
effort as your tempo on Tuesday. When the 10min tempo is done, you start another
4x400m on 2min30sec cycles. This second set of 400s should be about 5km race
pace. Then, another 10min tempo. Then, finish off with one last set of 4x400m,
at 1500m-3000m race pace. Normal warm up and cool down.  & PM = 3 miles

Saturday Oct. 25, 2014: recovery day! AM= 6mile run/ PM= 6 mile run

Week 32 of Coaching Rubis

During Week 32 of Coaching Rubis I had Alan Webb's U of Michigan Roommate Nate Brennan as my Coach

Sunday	Oct 12	Long Run	16 mile long run
Monday	Oct 13	Easy Run	Easy 30-40 minute run
Tuesday	Oct 14	Workout	AM- 3 miles w/ 5 minutes of steady state// 20x 1 minute hard/ 1 minutes easy// 3 mile cool down with 3-5 minutes of steady state. PM- 4 miles
Wednesday	Oct 15	Moderate Run	AM- Moderate run up to 70 minutes with 3-5 50-80 meter strides toward the end of the run or after. PM- Strength session
Thursday	Oct 16	Workout	AM- 3 mile warm up w/ 5 minute steady state// 10x hill repeats of 45-60 seconds with recover jog back to bottom// 3 mile cool down w/ 3-5 minute  PM- 4 mile activation run at the Brooks PR Meet
Friday	Oct 17	Relaxed run	AM- 45-60 minutes PM- Strength with 3 mile activation run after
Saturday	Oct 18	Workout	AM- 3 mile warm up w/ 5 minutes of steady state// 4x 1 mile w/ 3 minutes recovery// 3 mile cool down with 3-5 minute state state PM- 4 miles

Week 31 of Coaching Rubis

During Week 31 I had my Best Friend Coach Yelawolf aka Steeplechaser Billy Nelson as my coach for Coaching Rubis


Sunday Oct. 5, 2014 - 15 miles
-------------------------------
Monday Oct. 6, 2014 - Easy 9 miles
-------------------------------
Tuesday Oct. 7, 2014- warm up 3 miles; 4 x (300m, 200m, 100m) with 200m jog in between each.
300m at goal mile pace; 200m at goal 800m pace; 100m fast; cool down 3
miles....(should be around 10 miles total)

Also second run of 5 miles easy
-------------------------------------
Wednesday Oct. 8, 2014 - easy 10 miles
-------------------------------------
Thursday Oct. 9, 2014- warm up 3 miles; 3 x 2k with 500m jog in between (pace on the 2k
should be xc race pace); cool down 3 miles...(should be roughly 13 miles total)

Also second run of 5 miles easy
---------------------------------------
Friday Oct. 10, 2014- easy 9 miles

Also second run of 3 miles easy
--------------------------------------
Saturday Oct. 11, 2014- easy 9 miles

Week 30 of Coaching Rubis

During my 30th week of Coaching Rubis I had Nicholas Arciniaga as my coach

Sunday Sept. 28, 2014:
Am- 60min easy

Pm- 30min easy w/ Form Drills post-run

Monday Sept. 29, 2014:
Am- 50min easy
Pm- 20min easy

Tuesday Sept. 30, 2014:
Am- 15min Warm up, 

Drills and 4-6 100m strides
5x 1Mile on Dirt or Grass at 10k race pace, 

with 1/2Mile jog recovery.
15min Warm Down
Pm: 4 miles

Wednesday Oct. 1, 2014:
Am- 60min easy

Pm- 20min easy

 

Thursday Oct. 2, 2014:
Am- 70min easy
Pm- 30min easy w/ Form Drills post-run

Friday Oct. 3, 2014:
Am- 45min Easy (Pre-Race)

6-8 100m Strides
Pm - Rest

Saturday Oct. 4, 2014:
Am- 15min Warm Up, 

Drills and 4-6 100m Strides

Lawrence XC Invite 8k Race,

15min Warm Down 

Pm- Rest

Week 29 of Coaching Rubis

In Week 29 of Coaching Rubis I had one of my Aussie Distance Runners as my coach, Brett Robinson

Sunday Sept. 21, 2014
Am- Very Easy 40min to recover from yesterday's Half but I ran 13 miles

Monday Sept. 22, 2014
Am- 45min easy
Pm- 20min
Still trying to recover from Half

Tuesday Sept. 23, 2014
Am- 70min easy

Wednesday Sept. 24, 2014
Am- 50min easy
Pm- 20min with 4x120m strides

Thursday Sept. 25, 2014
Am- 15min Warm up,
25mins at half marathon pace on a flat surface,
15min Warm Down
Pm: 30 mins

Friday Sept. 26, 2014
Am- 45min
Pm-30min

Saturday Sept. 27, 2014
Am- 15min warm up,
5x3min hills with jog down recovery, find a hill that isn't to steep so you can
still run normal and fast
15min Warm Down
PM- 8 Miles

Week 28 of Coaching Rubis

For Week 28 of Coaching Rubis I had Canadian Steeplechase and one around awesome guy Chris Winter

Sunday	Easy distance day AM – 40 min run PM – 30 min run	You should be really cutting back on volume this whole week to get your legs rested and feeling good for this weekend. Run the same number of times this week just lower the volume of each run .
Monday	Workout Day A.M. – 20 min warm-up, drills, stretching, and a few quick strides (in flats)/ 3*2 minute tempo, 1*2000m, 2-3 min rest, 5*400m with 70",60",50",40" rest / 15-20 min cool-down P.M. – 20-30 mins easy, flat.	You can start the 3* minute up-tempo pieces off the track to "Prime the pump". Then move onto the track for the remainder of the session. This should be all faster than race pace. The 2000 should be done at your 10km race pace and your 400’s can be done at your 5km race pace.
Tuesday	Easy distance day AM – 40 min training run PM – 20 min run easy
Wednesday	Workout Day A.M. – 20 min warm-up, drills, stretching, and a few quick strides (in flats) / 8*3 minutes at race pace with 1 min easy jog rest recovery / 15-20 min cool-down P.M. – 20 mins easy, flat, just to flush out the workout	This is your last hard session before the race this Saturday. Do the workout on similar terrain as the race this weekend. This workout should make you feel good and strong and wanting more at the end.
Thursday	Easy distance day AM – 40 min run PM - Rest
Friday	Pre-Race "Workout" AM – 20 min warm-up/ 3 * 1 min up-tempo with 1 minute jog rest/ 5 min cool-down
Saturday	Race Day!!! Kick ass!! Brewers' Half Marathon, PR of 1:34

Week of 27 of Coaching Rubis

Week 27 I had OTC Elite Distance Runner Jordan Schlitt as my coach for the week

Sunday, 9/7

Easy distance day

• A.M. - 60 mins (moderately hilly route) + dynamic stretching
• P.M. - 30 mins 

Monday, 9/8

Standard distance day

• A.M. - 60 mins + STRIDES (5 with flats on turf field; 5 with spikes on track). Also, do some dynamic stretching and drills. Stay on flat ground for this distance run too.
• P.M. - 30 mins (go really easy). 

Tuesday, 9/9

Workout day

• A.M. - Workout on the track. This is a very challenging workout, so get really warmed-up and ready to go! Do like 20 mins easy and then some drills, stretching, and a few quick strides (in flats). Wear flats for this session. Workout is called a "5-5-5," which is 5xmile, 5x400m, 5x200m. Rest is only 60 seconds between everything. Mile repeats should be a little quicker than tempo pace, but just a hair slower than 10k race pace. 400s should be at 5k race pace. 200s should be at mile race pace. Good luck with this workout!!! May the speed gods be with you!

• P.M. - 20-30 mins... go really, really easy... just flush out the legs a little... 

Wednesday, 9/10

Easy distance day (recover)

• A.M. - 50 mins
• P.M. - 30 mins
• (you can also make these runs a little shorter today, if needed... most important thing to do today is just recover). 

Thursday, 9/11

Long Run day

• A.M. - Long Run... do between 1:45:00 and 2:00:00... start off pretty easy; after about an hour or so, you can pick it up for 3-4 miles at a "steady" pace (tempo would be too fast)... just a gradual pick-up for a few miles, but then slow it back down for the rest of the run... the pick-up should be enough to make you feel strong but you don't want it to feel like a workout (since you have a workout on Saturday).
• P.M. off  

Friday, 9/12

Easy distance day

• A.M. - 50 mins + STRIDES (keep these relatively easy; do some barefoot ones on turf) + dynamic stretching
• P.M. - 30 mins 

Saturday, 9/13

Workout day

• A.M. - Fartlek Workout. Find a hilly park. Warm-up 20 mins through the hills to get everything activated + do some strides in your flats (on a flat straightaway). Do a 40-min Hill Fartlek; find some steep hills where you're going about 1:00 ON (up the hill pretty quickly), and 1:00 OFF (coasting the downhills, recovering for next rep)... Doesn't have to be exact for ON/ OFF times, but you want to have roughly the same amount of fast/slow running for this one... Focus on good form up the hills; stay relaxed and feel strong!
• P.M. - 30 mins easy, flat. 

Week 26 of Coaching Rubis

In Week 26 I had my first woman as my coach for the week. I had Australian Steeplechaser Genevieve LaCaze as my coach, Miss Stage Crasher

Sunday August 31, 2014
Over-distance day 18 miles
Run between 1hr 45mins and 2hours depending on how you feel. Try your best to
stay in soft surface to help the legs recover. Just run at a moderate pace and
don't kill yourself!

Monday Sept. 1, 2014
Am- 50 mins steady
Pm - 30mins easy + 4 x 120m strides on track with spikes. 800m pace with walk
back recovery. Stretch and foam roll after

Tuesday Sept. 2, 2014
AM: 20min warm-up, 2km tempo pace on track, 8 x 400m at 1500m pace with lap jog
recovery, another 2km tempo pace. 20mins cool down
Pm - easy 30 min jog. Stretch

Wednesday Sept. 3, 2014
AM - 60mins
Pm - 30mins
Today is easy and for recovery. Just run easy and soak up yesterdays workout

Thursday Sept. 4, 2014
AM: 20 min warm up, 6 mile tempo, 20 min warm down
PM: Easy 30min jog

Friday Sept. 5, 2014
60mins easy. Just one run today to let your body recover well for tomorrow.
Saturday Sept. 6, 2014
Am - 20 min warm up, 6 x 800m. These should be a strong pace.
Pace yourself early so you don't die before the top but you should be pushing
the pace.
20mins cool down.
Pm - 30 mins easy - recover

Week 25 of Coaching Rubis

Week 25 I had another International Distance Runner as a coach for Coaching Rubis. I had Daniel Waills, New Zealand Distance Runner

Sunday August 24, 2014

Over-distance day 18 Miles

Run between 1hr 45mins and 2hours depending on how you feel. Ideally over hills and different terrain like grass and trails if you can. 

 

Monday August 25, 2014

60 mins easy + 5x10sec hill sprints. Walk back recovery between them. Focus on good form. 

Do some stretching and foam rolling tonight so get the body feeling good for the workout tomorrow. 

Tuesday August 26, 2014

AM: Easy  30min jog just to loosen up 

PM: 20min warm-up, 4 x 1 mile hill repeats at Tempo effort with job back recovery, 20min warm-down 

The hills are tempo EFFORT not tempo pace as obviously you will be running slower up the hill. Just got back down easy. This is a big workout, so if you are tired just do 3 repeats and you can cut the warm-down to 10mins at the end if you need it. 

Wednesday August 27, 2014
2 x Easy 40 min runs 

Today is about recovery. Just run easy and soak up yesterdays workout 

Thursday August 28, 2014

75 min easy run + 5 x 100m stride-outs 

Run the strides nice and relaxed, but moving fast. You can do these on the track if there is one available. Just a walk back recovery between them. 

Friday August 29, 2014
AM: 30 min warn-up, 6 mile tempo, 20 min warm down 

PM: Easy 30min jog to loosen up 

You can switch up when you do these workouts, you can run the tempo in the afternoon if that works better. 

Saturday August 30, 2014

AM: Easy 60 mins 

PM: Easy 30 mins 

Today is the day you are helping out at the race so just run when you can nice and easy and relaxed. 

Week 24 of Coaching Rubis

In Week 24 I had another Team Indiana Elite Member as my coach, Tito Medrano

Sunday August 17
18 miles

Monday August 18
AM: 60 min
PM: 35 min & 5X8 second hill strides (walk back down for full recovery)

Tuesday August 19
AM:*Neuromuscular work on Track
4 sets of 4X400 (10k pace) off 100 meter easy jog
400 easy jog between sets
5 min break
Then 6X200 (mile pace) off 200 jog
PM: 3  miles

Wednesday August 20
AM: 11 miles
PM: 4 miles

Thursday August 21
AM: 10 miles
PM: 5 miles with 6X30 second pickups towards the end of the run (30 seconds
recovery)

Friday August 22
AM: *Progression run
20 min warmup
7 miles (Start 2 min slower than 5k pace) cutting down to tempo pace
5 min break
6X100 strides (walk back for full recovery)
10 min cooldown
PM: 5 Miles

Saturday
off/easy run how you feel

Week 23 of Coaching Rubis

Week 23 of Coaching Rubis I had an International Canadian Steeplechaser Matt Hughes as my Coach

Sunday August 10
Long Run 16 Miles

Monday August 11
AM: 9 miles
PM: 4 miles with 6 x 100 strides

Tuesday August 12

Track workout (strength)

5 miles of 200 meters on(5km pace) 200 meters steady (10km pace)

5-10 minute set break 

4x 400 meters at mile race pace (1 minute rest between reps)

4-6 x 100 meter strides all out

 

Wednesday August 13

AM: 9 miles

PM: 5 miles

 

Thursday August 14

Track workout (speed)

6x 300 (1500 meter pace) Rest - 100 meter slow jog)

8x 200 (1km meter pace) Rest - jog across field)

10x 100 (800 meter pace) Rest - jog back to start)

 

Friday August 15

AM: 9 Miles

PM: 5 Miles

 

Saturday August 16

track workout (speed endurance)

8 x 1km (5k pace) 400 meters (mile pace) 

(2 minutes rest after 1km 3 minutes rest after 400)

This was my longest workout ever about 2 hours & 15 mins including the 3 mile warm up & 2 mile cool down

Week 22 of Coaching Rubis

Week 22 I had Daniel Stockberger who is on Team Indiana Elite & Former Indiana University Distance Runner

Sunday August 3
long run, 16-18 miles

Monday August 4
2 runs. In the morning 9 miles easy and then add on 10 x 100 m strides. The first 5 easy in trainers, the rest in spikes around mile pace. Focus on good form and turnover

In the afternoon 4.5 miles very very easy

Tuesday August 5
 2 runs. In the morning an easy 3 miles

Afternoon workout: 3 x 2 miles at 10 k pace with 4 minutes rest. The first should be comfortable into the 10k pace, then cut down a few seconds/mile for the second and then another few seconds faster/mile on the third rep

If you would rather do it a bit longer of a workout you can go about 10k pace + 15-20 seconds per mile and do 4 reps with 3 minutes rest instead!

Wednesday August 6
I like to do 1 medium long run. 12-13 miles. I made this two runs cause in the morning I ran with Pro Distance Runner Erik Sowinski, 6 miles and then 7 in the afternoon

Thursday August 7
2 runs. 9 miles easy then another set of 10 strides. The first 5 easy in trainers and the rest in spikes hard at a little faster than mile pace

Second run 4.5 miles very very easy

Friday August 8
one run

Workout: 30 minutes at around half marathon pace. It should be relatively comfortable. Then go straight into 10 minutes about 15 seconds / mile faster, then straight into 10 minutes at 10k pace. So it should be 50 minutes of solid running. Pretty comfortable for the first 30, then 10 minutes getting hard, then the last 10 should be pretty hard. Try and stay focused and hold form

Saturday August 9
easy day of 5-7 miles. Only one run

Week 21 of Coaching Rubis

In Week 21 of Coaching Rubis I had one of my favorite distance runner, my Brooks Beast Bro & member Garrett Heath

Sunday July 27 

Long run (15 miles) -- it's ok to keep this pretty relaxed and controlled since you'll be coming off the race on Saturday

Monday July 28

2 training runs with strides in the morning (AM: 8-9 miles, PM: 4 miles) - 

AM: Normal training run with 4 laps of "in-and-out" strides on the track at the end.  You can make this whole run continuous and go straight into the strides portion of it.  I would define "in-and-out" strides here as striding the straights on the track at around mile pace and jogging the corners very easy.  This is essentially 8x100 with easy jogging in between and can also be done on a field if you're not near a track.  I don't want to throw any new drills at you at this point in your season, but if you have a set of walking drills or core that you do, this would be a good place to fit it in (8-9 miles)

PM: Shakeout (4 miles)

Tuesday July 29

AM: Workout - 2-3 mile warm-up with 4 to 6 strides and any drills you need to feel ready.  8-mile progressive tempo -- you should think about starting @ goal half marathon pace + 30" and progressing around 5" per mile so that your last mile or two is @ goal half marathon pace (this should be done off the track if you have a good place for it). 2 mile easy cool-down (AM total -- 12-13 miles)

PM: Shakeout (3 miles)

Wednesday July 30

Easy distance run (9-10 miles)

Thursday July 31

2 training runs with 6x200 strides in the morning (AM: 9 miles, PM: 4 miles) - 

AM: Training run. At the end, 6x200 @ mile pace.  You can start a little slower and progress so that the last one is the quickest.  Overall though, they should all be mile pace +/- a second. Rest between should be 100 easy jog/100 walk (~2 min).  Similar to Monday, you can add in any supplemental core and drills that you do here (9 miles)

PM: Easy run (4 miles)

Friday August 1

Workout - 3 mile warm-up with 4 to 6 strides and any drills you need to feel ready. Descending ladder (2k, 1600, 1200, 800, 400) with tempo miles off the track between intervals. The paces: 2k - half marathon goal pace, 1600 - 10k pace, 1200 - 5k pace, 800 - 3k pace, 400 - mile pace -- The miles off the track in between should be down at approximately marathon pace.  You can take ~ 45" to 1' of very easy jogging after each interval and mile (you'll probably need this to get to back and forth off the track anyway for the miles off the track between.  2 mile cool-down (Total - 13-14 miles)

 

Saturday August 2

2 runs (AM: 7 miles, PM: 4 miles) - 

AM: Easy recovery run

PM: Shakeout

Week 20 of Coaching Rubis

In Week 20 of Coaching Rubis I had Former U Of Minnesota Distance Runner Travis Burkstand.

Sunday July 20
80 min easy (or about 12 miles, depending on pace)

Monday July 21 

AM 60 min (8+ miles)

PM 30 min + core/ light upper body weights (4+ miles)

Tuesday July 22 

Tempo run cut down - 4 miles: 1 @ 5k pace +30 sec, 1 @ 5k pace +20 sec, 1 @ 5k pace +10, last mile close to 5k pace if you can or under! (8+ miles with warm up and cool down) + 4 x 100m strides @90-100% with full recovery

Wednesday July 23 

50 min easy (6-7 miles)

Thursday July 24

AM 50 min

PM 30 min + core/ light upper body weights

Friday July 25 

Premeet (your preference, but shorter: 4-6 miles easy + strides @ race pace and under) I like to ice bath before races but do whatever pre race routines you normally keep!

Saturday July 26

Titan 5K against Julia & Alan Webb

10 min shakeout in the AM (if it is an early race then maybe 3 hrs before, otherwise I like to shake out 4-5 hrs before race time). Warm up, then run a 5k PR!! Cool down and treat yourself to a PR beverage of your choice.

Week 2 of Weight Room Coaching

The second week of weight room coaching I had Pro Pole Vauter Jeff Coover

Sunday June 8, 2014
6 pull-ups, 12 push-ups, rest for 60 seconds, 6 pull-ups, 12 push-ups, rest for
45 seconds, pull-ups AMRAP, push-ups AMRAP
Dumbbell lunges - 4x10 each leg with 15lb dumbbell
Russian twist 3x20

Tuesday June 10, 2014
bench press - 3x6 VERY LIGHT and fast - 50% of max - maybe just the bar.
Plyometric jumps - 4x4 jumps
2 rounds of (30 second bridge, 30 second reverse bridge)

Friday June 13, 2014
4x8 Romanian Deadlift
4x10 squat jumps with dumbbells (10lb)
3x8 incline dumbbell bench press
3x10 dumbbell rows
Trey Hardee 2 min abs!!

Saturday June 14, 2014
10 push-ups
10 incline push-ups
10 decline push-ups
25 body weight squats
10 dumbbell toe raisers
20 body weight squats
10 dumbbell toe raisers
15 body weight squats
10 dumbbell toe raisers

Week 19 of Coaching Rubis

For Week 19 of Coaching Rubis we go back to having an International Coach and Fellow 1D Fan as well UK's Ross Murray

Sunday July 13, 2014
Long run of 13 miles

Monday July 14, 2014
AM: 50 mins/7 miles
PM: 50 mins/7 miles

Tuesday July 15, 2014
8 x 1k with 1 min recovery @ 10k pace @ 3:50

Wednesday July 16, 2014
AM: 9 miles
PM: 30 mis/4 miles

Thursday July 17, 2014
AM: 6 mile at threshold
PM: 50 mins with 2 x 100 & 2 x 200/ 7 miles
Friday July 18, 2014
AM:40 mins/6 miles
PM:60 mins/8 miles
Saturday July 19, 2014
1 mile @ tempo, 3 min recovery, 4 sets of 1k @ 3:45-3:50 with 1 min rest, 400 @ 88 secs with 2:30 rest between sets

Week 18 of Coaching Rubis

This is week I have an amazing distance runner with sick calves Forrest Misenti

Sunday July 6, 2014
AM- 15 miles
Start off your first 8 miles relaxed to recover from Saturdays workout, but then gradually pick up the pace over miles 9-14. Run your last mile easy.

Monday July 7, 2014
AM- 10 miles
After completion of the 10 miles, do 6x150m strides. Start moderate and try to pick up the pace each 50m. Then #CoreOClock.
PM- 5 miles

Tuesday July 8, 2014
AM: In and Out 800's Workout
3 miles warmup. 6x100m strides.
6 miles of "In and Out 800's". You'll run 6 miles on the track continuously, but it will be 800m at 10k pace, 800m easy/moderate, 800m at 10k pace, 800m easy/moderate, etc. until you reach 6 miles. The 800m easy/moderate pace should be ~40 seconds slower than your 10k pace. (Perhaps something like this for your 800 splits: 3:10 hard, 3:50 easy, 3:10 hard, 3:50 easy, etc.) You can progress the hard 800's to a faster pace as you get deeper into the workout if you feel good, but keep the easy pace at 3:50 no matter what). 2 miles cooldown.
PM: 3 miles.

Wednesday July 9, 2014
10 miles.
Easy pace. Goal is to recover from yesterday's hard workout.

Thursday July 10, 2014
AM: Tempo Workout.
3 miles warmup. 6x100m strides.
25:00 tempo. Broken up into three segments (no rest, just different paces): 10:00 slower than threshold, 10:00 at threshold, 5:00 slightly faster than threshold. After completion, jog for 5:00. Then, 6x :30 hard, :30 easy. 2 miles cooldown.
PM: 5 miles.

Friday July 11, 2014
AM: Tempo Workout.
3 miles warmup. 6x100m strides.
25:00 tempo. Broken up into three segments (no rest, just different paces): 10:00 slower than threshold, 10:00 at threshold, 5:00 slightly faster than threshold. After completion, jog for 5:00. Then, 6x :30 hard, :30 easy. 2 miles cooldown.
If you have any questions about this workout, please ask.
PM: 5 miles.

Saturday July 12, 2014
6 miles.
If tired from yesterday, only run 5. If you feel ok, bump it up to 6. Pace is very easy no matter which distance you choose.

Week 17 of Coaching Rubis

In Week 17 I had another International Coach and he ran for DI Iona College, Mitch Goose

Sunday June 29, 2014
Long Run 16 miles

Monday June 30, 2014
8 miles steady followed by drills and strides

Tuesday July 1, 2014

AM: Workout 'The Tim Ash Special'

2.5 mile warmup

6 x 400 off 30s recovery @ goal 5k pace

4 x 400 off 45s recovery @ goal 3k pace

2 x 400 of 60s recovery @ goal 1500 pace90s recovery

1 x 400 max effort

3 mile cool down

Being disciplined and making sure you don't push the pace too early in the workout is the key.

 

PM: 4 miles super easy

Wednesday July 2, 2014

AM: 12 miles steady

PM: 4 miles easy followed by a really long stretching session. Hold each stretch for 30 seconds and repeat each stretch 2-3 times.

 

Thursday July 3, 2014

AM: Workout on grass

2.5 mile warm up

10 minutes at tempo pace

90 secs recovery

5 x 2minutes with 90 secs recovery

Light strides at the end of the workout

3 mile cool down

This workout isn't supposed to be too intense, make sure you don't push too hard because you will regret it on Saturday.

PM: 4 miles easy

Friday July 4, 2014
10 miles

Saturday July 5, 2014

Workout

2.5 mile warm up

10 mins at tempo pace

3 mins recovery

4 x 800 @ goal 1500 pace off 3 mins recovery

3 mile cool down

Week 16 of Coaching Rubis

This week, Week 16, I had former U of Arkansas Distance Runner Duncan Phillips

Sunday June 22, 2014
18 miles

Monday June 23, 2014

AM - 9 miles (depending on feel) with 8x30 second "pick ups" (slowly increase pace to mile pace last 10 seconds)

PM - easy jog shakeout, 3 miles

 

Tuesday June 24, 2014

8x1000m @ desired 5k pace, cutting down 2-3 seconds each rep until last 1000m repeat is faster than goal 5k pace

20min warmup

Drills/ Strides

8x1000m

20min cooldown

10xbody weight squats, 10xlunges x3

 

Wednesday June 25, 2014

90min recovery run

 

Thursday June 26, 2014
1600 (4min rest)/1200 (3min rest)/800 (2min rest)/400 (800m slow jog recovery) x2

1600 @ 5k pace

1200 @ 3k pace

800 @ Mile pace

400 @ 90% effort

Same warmup and cooldown as Tuesday workout

 

Friday June 27, 2014

AM - 50min recovery run

PM - 20min shakeout

 

Saturday June 28, 2014

SPEED DAY

AM - 16x200m @ Mile race pace with 45seconds recovery

5x100m full sprints with 2mins recovery

Same warmup and cooldown as Tuesday workout

10xbody weight squats, 10xlunges x3

Week 3 of Weight Room Coaching

In my last and third week of weight room coaching I had Trey Hardee's Training Partner Miller Moss

Sunday June 15, 2014
Bench press - with just the bar 2 x 8,6,4

Dumbbell lunges 4x10 each leg with a 15lb dumbbell. 

Running mans 3 x 30 seconds with 5-10lb dumbbells (stand in place with feet slightly staggered and swing the arms with a running motion. Legs stay planted to the floor!)

Abs - 3 x 10 (exercise of your choice)

Tuesday June 17, 2014
Push ups x 10, Dips x 10, Pull ups x 10 

Single leg RDL with dumbbells 3x6 each leg

Abs - Russian Twist 3x20

Friday June 20, 2014
Squats (light) 3 x 10 (if you feel comfortable squatting with the bar then great. If not then do body weight 3 x 20)

Incline Dumbbell bench press 3x8

tricep press down 3x10

Running in place 3 x 30 seconds with 30 seconds rest (knees up!)

 

Saturday June 21, 2014
2 x (squatx10, push up x10, v-sit x10, back hyperx10)

pedestal - elbow bridge on stomach and back leg raises x 6 each leg

               hand bridge on stomach and back leg raises x 6 each leg

               elbow bridge on side top leg raise x 6 each side

               hand bridge on side top leg raise x 6 each side

               Crunches x 20

Week 15 of Coaching Rubis

Week 15 I had an amazing distance runner Former U of Texas Runner Darren Brown

Sunday June 15, 2014
Long Run of 18 miles last 30 minute threshold

Monday June 16, 2014
AM: 7-8M Easy

PM: 3M Easy + 8x150m Shifts (50m@Mile pace/50m@800pace/50m KICK) + Drills

 

Tuesday June 17, 2014
AM: 3M Easy

PM: Track Workout

o   3M Warm Up + Drills

o   4 sets - 1k@10k pace, 200jog, 400@Goal Mile Race Pace, 400jog

o   3M Cool Down

o   Hurdle Drills

Wednesday June 18, 2014
100min Easy

Thursday June 19, 2014
AM: 45min Easy

PM: 3M Easy + 8xStride + Drills

 

Friday June 20, 2014
AM: 3M Easy

PM: Track Workout

o   3M Easy Warm-Up + Drills

o   4 Sets – 400@Mile Pace, :60 rest, 200@800 Race-Pace, :30 Rest, 200@800 Race-Pace, Full Recovery (5-8min)

o   15min easy jogging (on grass if possible)

o   6x30/30/30 (90m strides – 30m Smooth, 30m Fast, 30m KICK)

o   15min easy jogging

o   Hurdle Drills

 

Saturday June 21, 2014
5M Easy

Coaching Rubis Week 14

This week of Week 14 I had the silver medalist in the 1500 at 2012 Olympics Leo Manzano as my coach

Sunday June 8, 2014
50 mins

Monday June 9, 2014

15-20minute warm up

Drills- High knees, butt kicks, A skip, b skip, backwards skip or run

dynamic exercises- leg swings, forward and backward, hip circles

hurdle reach exchange on ground4 strides

3-4X 200  at race pace feeling easy with 2-3 minutes rest in between

Cool down 10 minutes

 

Tuesday June 10, 2014

Easy 30 minutes, stretch and do leg swings and anything you normally do before a race

 

Wednesday June 11, 2014

Wisco Mile- 5:49

Before race- about 50 minutes out. Easy Warm up- 20 minutes

Drills- High knees, butt kicks, A skip, b skip, backwards skip or run

dynamic exercises- leg swings, forward and backward, hip circles

hurdle reach exchange on ground- then anything you normally do before a race. 

 

Race-

 

After race- Go easy 20 minutes cool down. Then do 6-10 strides to loosen up and get all the lactic acid out of the system.

Then include 6 Exercises to get body strength back- Squats, pushup, lunges, jumping jacks, mountain climbers, push up and toe walk

 

Thursday June 12, 2014

Easy 60 minutes, then easy 10 strides

 

Friday June 13, 2014

Easy Warm up- 15-20 minutes

Drills- High knees, butt kicks, A skip, b skip, backwards skip or run

dynamic exercises- leg swings, forward and backward, hip circles

hurdle reach exchange on ground

3-4 x 1k feeling good 

20 minute cool down

 

Saturday June 14, 2014

50 minutes easy then 10 strides on grass