Week 1 Of Coaching Rubis

This week was the first week of #CoachingRubis and my first coach was NY/NJ Pro Distance Runner Kyle Merber and I will be going through the workouts day by day

Day 1-March 9, 2014
All I had was an easy 9 miles

Day 2-March 10, 2014
I had a track workout and cause I live in Waukesha, WI and we still have snow on Carroll University Track I ran the workout on the Indoor Track. The Indoor Track isn't a 200 track, it only has three lanes and the third lane is only 150, which mean that it is 10 & 3/4 for a mile. The workout that I had was 10 x 1K with 2 min jogging rest with 3 Mile Warm Up & Cool Down. My times were between 3:47-3:50 & 3:43

Day 3-March 11, 2014
All I had was 12 miles with 8 x 100 Strides

Day 4-March 12, 2014
Thus day was a tempo run of 2 x 3 Miles with 5 min jogging in between each set & a 3 mile warm up & cool down. The last ten minutes of the 2nd 3 mile tempo was the hardest of the workout

Day 5-March 13, 2014 (My B-Day)
For my B-Day all I had was 12 Miles with 8 x 100 Strides

Day 6-March 14, 2014
This was the last workout of the week and now is my favorite workout ever. This workout was at mile pace so you know it had to be fast. 1200 @ 4:28 with n8 min jogging rest, 600 @ 2:08 with 6 min jogging rest & 4 x 400 @ 83, 81, 79, 76 seconds with 3 min jogging rest inbetween each 400. I got a pr in my last 400 @ 76 seconds

Day 7-March 15, 2014
Today was my long run of 18 miles and I broke it up into 2 runs cause I went doiwn to Milwaukee in the morning to a race where Erik Sowinski was the started of the race so I did 9 miles in the morning & 9 miles in the afternoon

Now that week 1 is over I want to thank Kyle Merber for Coaching me and now onto Week 2 with a great coach Joe Stilin