Summer Running

This blog post is about Summer Running/Racing and people that I want to run with this summer.


This summer I will continute with #CoachingRubis and here is who I have line up for this summer:
June 1-7: Ben St. Lawrence with Weight Room Coach Trey Hardee
June 8-14: Leo Manzano with Weight Room Coach Jeff Coover
June 15-21: Darren Brown with Weight Room Coach Miller Moss
June 22-28: Duncan Phillips
June 29-July 5: Mitch Goose
July 6-12: Forrest Misenti
July 13-19: Ross Murray
July 20-26: Travis Burkstrand
July 27-August 2: Garrett Heath
August 3-9: Daniel Stockberger
August 10-16: Matt Hughes
August 17-23, 24-30: Tito Medrano
August 31-Sept. 6-Geneviere LaCraze
Sept. 7-13: Jordan Schlitt
Sept. 14-20: Chris Winter
If you don't know these guys and one gal look them up cause they all Pros in there own right


Racing:
I will be racing a few races this summer Wisco Mile on June 11th, a couple meets at Carroll University & Milwaukee Brewers Half-Marathon on Sept. 20th


People I Want To Run With:
This are the people that I want to run with this summer:
Patrick Jenkins, Patrick Maag, marc DiVerde, Michael Van Voorhis, Mo Ahmed, Maverick Darling, Elliot Krause, Reed Connor, Carl Hirsh, John Lutherbach, Derek Storkel, Mike Clark, John Simons,Alex Hatz, Alex Brill, Sam Hacker, Joe McAsey, Matt & Joe McKenna, Sean Royer, David & Joe Stilin, Russell Sandvold, Malachy Schrobilgen, Erik Sowinski, &The Sha-Town Project Guys

Week 11 of Coaching Rubis

This is my week after Green Bay Marathon and I had Ben Bruce as my coach for the week


Monday May 19, 2014
Off


Tuesday May 20, 2014
40 mins


Wednesday May 21, 2014
40 mins


Thursday May 22, 2014
60 mins with 10 x 30 secs


Friday May 23, 2014
AM-45 mins/PM-30 mins


Saturday May 24, 2014
AM-45 mins/PM-30 mins


Sunday May 25, 2014
15 min warm up, 1 mile @ 10k pace @ 6:30, 4 x 200 @ mile pace @ 39 secs., 1 mile @ 5k pace @ 6:30, 4 x 200 @ mile pace @ 38 secs./PM-30 mins easy

Week 10 of Coaching Rubis

Week 10 I had Mario Fraioli as my coach for Coaching Rubis for the week letting up to Green Marathon


Sunday May 11, 2014
AM-60 min easy run/PM-30 min shake out run


Monday May 12, 2014
45 min + 6 x 100 strides, buildup speed 20 meters & decrease last 20 meters & Core


Tuesday May 13, 2014
1 mile warm up, 3 mile at goal marathon pace (no faster!), 1 mile easy, 5 x 1:00 @ 10k pace, 1:00 jogging rest, 1 mile cool down


Wednesday May 14, 2014
60 min easy run


Thursday May 15, 2014
15 min warm up, 5 x 2:00 @ 10k effort/2:00 easy, 15 min cool down


Friday May 16, 2014
45 min easy run


Saturday May 17, 2014
30 min shake out run


Sunday May 18, 2014
Green Bay Marathon where I ran the marathon in 3 hours 43 minutes & 9 seconds

Week 9 of Coaching Rubis

Week 9 of Coaching Rubis was my first International Coach the Irish Born Ciaran O'Lionaird and I have on my list more Internatiuonal Coaches from the UK & Austraila


Sunday, May 4, 2014
Long Run-45 mins easy, 45 min steady progression run. 13 miles


Monday May 5, 2014
AM-30 min shake out run/PM-50 min run plus #CoreOClock


Tuesday May 6, 2014
AM-20 min shake out run plus drills(high knees, butt kicks, marching strides/PM-2 mile warm-up, 5 mile tempo(2 miles under threshold, 2 miles at threshold, 1 mile threshold) & 1 mile cool down


Wednesday May 7, 2014
AM-65 mins steady run/ PM-20 mins plus 4 x 100 fast strides


Thursday May 8, 2014
AM-30 min easy run/PM-4 mile warm-up, 10 x 200 meter hill reps with job back recovery, 2 mile cool down


Friday May 9, 2014
Easy 5 mile shake out


Saturday May 10, 2014
15 min warm up, 2k @ 10k pace @ 7:20, 400 jog, 4 x 400 @ mile pace with 90 sec rest @ 88 sec., 400 jog, 1k @ 5k @ 4:15 at U of Wisconsin Outdoor Track. Also that day before Wisconsin Open Meet I got to help coach/time 5 Wisconsin Distance Guys in their workout Mile Repeats

Week 8 of Coaching Rubis

It is week eight of Coaching Rubis and I had The Bearded Wonder, Will Leer as my coach for the week and this was one of my favorite week so far cause I got to do The Michigan Workout


Sunday April 27, 2014
Long run, 90 minutes. 13 miles


Monday April 28, 2014
AM-70 mins, 5 x 150 strides, 10 min of core/PM-40 mins easy


Tuesday April 29, 2014
AM-The Michigan Workout (between each rep jog 150-200 meters), 5 minute warm up, 1600 @ 10k @6:30/7 min tempo pace/1200 @ 5k pace @ 4:20/7 min tempo pace/800 @ 3k pace @ 2:45/ 7 min tempo pace/400 @ ALL OUT @ 79 sec/ PM-20 min shake out run


Wednesday April 30, 2014
One solid run 75% the amount of time you would run for your long run. So I ran 67 minutes aka 9 miles, 10 min stretching & core


Thursday May 1, 2014
AM-70 min run, first 20 min easy, 30 min medium effort, 20 min easy, 6 x 20 sec hill strides/PM-40 min easy run


Friday May 2, 2014
15 min warm-up, 8 x 60 sec. hill repeats, jog 15 min back to track, 6 x 600(2 @5k pace@ 2:15, 2 @ 3k pace@ 2:10, 2 @ mile pace @ 2:07) with 200 jogging recovery/jog 600 after last 600 rep/ 4 x 200 @ 38 secs with 200 jog recovery & 20 min cool down


Saturday May 3, 2014
60 min run

Week 7 of Coaching Rubis

For week 7 of Coaching Rubis I had my Man Crush John Jefferson as my coach and here are the workouts he gave me


Sunday April 20, 2014
Long progression run, 3 mile warm up, 8 mile progression starting at 7:20 pace & gradually picking it up as you go, 3 mile cool down 14 miles all together


Monday, April 21, 2014
AM-60 min recovery run, drills 10 x 100 strides/ PM-30 min shake out run. 12 miles


Tuesday April 22, 2014
60-80 recovery run, core. 11 miles


Wednesday April 23, 2014
AM-20 Min warm up, 3 x 1000 @ 3:40-3:35 with a minute rest, 5 minute jogging rest, 3 x 400 @ 80 seconds with a minute rest, 20 min cool down/ PM-30 minutes. 11 miles


Thursday April 24, 2014
AM-50 minute recovery run, core, stretch/PM-20 minute shake out run. 10 miles


Friday April 25, 2014
AM-20 minute shake out run/PM-40 minutes, 4 x 100 strides, 2 x 150 meters changing gears each 50 meters, 800 jog


Saturday April 26, 2014
Race Day-20 minutes shake out 5 hours before the race/Race-20 minute warm up, drills, strides, 5k race-20:04, 20 minute cool down. One of my personal worst races

22 Ab Staute

I know I haven blogged in a while since April so this is my new blog and more Coaching Rubis blogs will be coming so. I thought since the summer is coming so that we should have a blog of 22 best distance abs of 2014 and here we go

22. Daniel Bulmer
Daniel is from Ole Miss University and he is only guy in the pic that is wearing half tights

21. Daniel Stockberger
Daniel runs for Team Indiana Elite and is the whitest guys in this pic

20. Andrew Rohlman
Andrew just graduated from DIII La-Crosse

19. Jeramy Elkaim & 18. Parker Stinson
Jeramy & Parker are both distance runners from U of Oregon

17. John Jefferson
need I say any thing more

16. Jacob Peterson
DIII La Crosse Distance Runner

15. John Mascari
Indiana State's own John Mascari and he is the guy with the hat on in the pic

14. Andrew Wheating

13. Matt McElroy
Northern Arizona own Matt McElroy

12. Ryne Scopp
DIII Oshkosh Runner who is on the right of this pic

11. Soufiane Bouchikhi & 10. Ole Hesselbjerg
my Eastern Kentucky Bros

9. Garrett Heath
DIII La Crosse Distance Runner

8. Dakota Pruitt
DIII Carroll University Distance Runner

7. Patrick Jenkins
DIII Stout Distance Runner

6. Alex Ciesielski
DIII La Crosse Distance Runner

5. Ciaran O'Lionaird

4. Jordan McNamara

3. Alex Hatz
DI U of Wisconsin Distance Runner

2. Reed Connor
DI U of Wisconsin Distance Runner and he is on the left of the pic

1. Russ Sandvold
Your new number is DI U of Wisconsin Distance Runner