Tuesday, April 22, 2014

Coach Rubis Week By Week

This blog is about #CoachingRubis week by week who is coaching me, what week they have or will coach me and what the dates are of that week


Week 1: Kyle Merber (March 9-15)
Week 2: Joe Stilin (March 16-22)
Week 3: Robby Andrews (March 23-29)
Week 4: Riley Masters (March 30- April 5)
Week 5: Matthew Elliott (April 6-12)
Week 6: Jordan McNamara (April 13-19)
Week 7: John Jefferson (April 20-26)
Week 8: Will Leer (April 27-May 3)
Week 9: Ciaran O'Lionaird (May 4-10)
Week 10: Mario Fraioli (May 11-17)
Week 11: Ben Bruce (May 18-24)
Week 12: Ryan Waite (May 25-31)
Week 13: Ben St. Lawrence (June 1-7)
Week 14: Leo Manzano (June 8-14)
Week 15: Darren Brown (June 15-21)
Week 16: Duncan Phillips (June 22-28)
Week 17: Mitch Goose (June 29-July 5)

Week 6 of Coaching Rubis

Last week was Week 6 of Coaching Rubis and I the abs of distance running as my coaching Jordan McNamara aka J.Mac


Sunday April 13, 2014
Long run of 18 miles


Monday April 14, 2014
5 miles in the morning & 5 miles in afternoon with 8 x 100 strides & 1 mile cool down making it 11 miles


Tuesday April 15, 2014
3 miles in the morning & in the afternoon workout. Afternoon-3 mile warm-up, 5 x 600 @ 2:10 @ 10K pace, 200 meter jog between reps, 3 min jogging rest after 600 then 2 x 300 at 58 secs. with 1:30 jogging rest & 2 miles cool down making it 8 miles & making the day 11 miles


Wednesday April 16, 2014
Pre-Meet: 40 min jog with 6 x 100 easy built strides & a few 10-15 second pick ups in the run


Thursday April 17, 2014
St. Norbert's Twilight Meet 5K: I ran a personal worst time 20:03, then ran 4 miles after the race and I ran the 4 miles better than my 5k race


Friday April 18, 2014
just a 10 mile run


Saturday April 19, 2014
5 miles in the morning & 5 miles in the afternoon

Week 5 of Coaching Rubis

Week 5 of Coaching Rubis was coached by the man who got 4th at 2013 USA Championships and it is Matt Elliott


Sunday, April 6, 2014
9 miles in the morning and 3 miles in the afternoon making it 12 miles all together


Monday, April 7, 2014
My Long Run for the week 17 miles


Tuesday, April 8, 2014
10 miles in the morning & 3 miles in the after with 6 x 80 meter hills & core o'clock making it 13 miles


Wednesday, April 9, 2014
WOW- 4 X 800 @ 5K pace @ 2:55 & 6 x 200 @ 800 pace @ 38 seconds. Jog ;ap rest for each rep


Thursday, April 10, 2014
8 miles in the morning & 3 miles in the afternoon & core o'clock making it 11 miles


Friday, April 11, 2014
6 miles in the morning & 4 miles in the afternoon


Saturday April 12, 2014
3 mile shake out & Platteville Invite 10K, a pr of 15 seconds 40:25

Monday, April 7, 2014

Week 4 of #CoachingRubis

Last week was week 4 of #CoachingRubis and I had my Brooks Beast teammate, Riley Masters  and he ran for U of Oklahoma. Here is the workout he gave me for the week:


Sunday March 30, 2014
Long run of 15 miles


Monday March 31, 2014
7 miles in the morning with 5 x 100 strides & core routine; 5 miles in the afternoon


Tuesday April 1, 2014
Workout Day: 3 mile warm-up & cool down, 1 x 1k at tempo effort @ 3:44, 2 sets of 3 x 400 at race pace with 1 min rest between reps & 5 minutes jog between sets @ 85 secsonds, take 5 minutes after you last 400 & switch to spikes. 4 x 200 slightly faster than race pace @ 35 seconds


Wed. April 2, 2014
10 miles easy


Thursday April 3, 2014
5 mile warm up, 3 x 300 with 2 minute jogging rest@ 60 seconds, switch to spikes, 4 x 250 slightly fast than race pace @ 37 seconds, 3 mile cool down


Friday April 4, 2014
7 mile Pre-Meet


Saturday April 5, 2014
Race Day: 6 am-Shake Out run, warm-up, race a 10k at Carroll U Invite @ 40:44 4 second off my pr, 5 mile cool down. That 5 mile cool down was tough


This week is week #5 of #CoachingRubis and I have Matthew Elliott who us Full Time Teacher & Full Time Pro Distance Runner for Brooks

Tuesday, April 1, 2014

#CoachingRubis

This reason that I am writing this blog cause I know guys are loving my blog post about #CoachingRubis and what workouts that they come up for me to do that week. While there are Pro Distance Runners that are lining up that want to coach me for a week and I will talk about this guys in this blog if you don't know who they are


1. Matthew Elliott
Matthew is the guy that got 4th in the 1500 at 2013 USA Outdoor Track Championships. Matt is also a full time teacher & full time Pro Distance Runner for Brooks. He also, had the best interview video on Flotrack where is crying about how much he loves this sport


2. Jordan McNamara
Jordan used to run for U of Oregon and now run for OTC Elite. Also, he is know as The Abs of Distance Running


3. John Jefferson
John used to run for Indiana University, OTC Elite, & T.I.E.-Team Indiana Elite and is now assistant coach for the college of William & Mary. One thing you might not know about John is that is the reason that The #BEARDTC is now around. Also, his wife Steph is a Pro Distance Runner as well in the Steeplechase


4. Ciaran O'Lionaird
Ciaran ran for FSU and now runs for OTC Elite and also he is from Ireland


5. Will Leer
I don't think we need to say more about Will cause we all know who he is


6. Duncan Phillips
Duncan ran for U of Arkansas and now runs Austin Track Club. Duncan is one hell of a mid-distance runner


7. Darren Brown
Darren ran for the U of Texas and his wife is also a Pro Distance Runner, Sarah Brown


8.  Ben Bruce
Ben ran for Cal Poly State University and now runs for Northern Arizona Elite. Also, his wife is a Pro Distance Runner Steph Rothstein-Bruce


9. Ben St. Lawrence
Ben is an Aussie Distance Runner who is one hell of a Distance Runner


Then there are three guys who I want to be part of #CoachingRubis and they are Andrew Wheating, Tyler Mudler & Nick Symmonds