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
Wednesday, July 23, 2014
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
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.
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
Thursday July 3, 2014
10 miles
Saturday July 5, 2014
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.
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, 201410 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
Tuesday June 24, 2014
Wednesday June 25, 2014
Thursday June 26, 2014
1600 (4min rest)/1200 (3min rest)/800 (2min rest)/400 (800m slow jog recovery) x2
Friday June 27, 2014
Saturday June 28, 2014
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
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
90min recovery run
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
AM - 50min recovery run
PM - 20min shakeout
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
Push ups x 10, Dips x 10, Pull ups x 10
Squats (light) 3 x 10 (if you feel comfortable squatting with the bar then great. If not then do body weight 3 x 20)
Saturday June 21, 2014
2 x (squatx10, push up x10, v-sit x10, back hyperx10)
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, 2014Push 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, 2014Squats (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!)
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
Tuesday June 17, 2014
AM: 3M Easy
100min Easy
Thursday June 19, 2014
AM: 45min Easy
Friday June 20, 2014
AM: 3M Easy
Saturday June 21, 2014
5M Easy
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
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, 2014100min Easy
Thursday June 19, 2014
AM: 45min Easy
PM: 3M Easy + 8xStride + Drills
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
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
Week 1 of Weight Rom Coaching
I also started three week of different weight room coaches and the first one was Silver Medalist in the Decathlon at 2012 Olympics Trey Hardee
Monday June 2, 2014
1 x AMRAP pull-ups (as many as possible). Then take a 3 min rest & use rubber band to help you do 5 x 5 pull-ups with 30 rest. Trey Hardee 2 min abs routine. Reverse Back Hypers 3 x 8 reps (laying over a swiss ball or something similar)
Wednesday June 4, 2014
1 x AMRAP Dips then 3 min rest, 5 x 5 with 30 sec rest, then use a bar with 1/2 your body weight & you will do 5 x 8 reps of squats with only 1 minute rest
Friday June 6, 2014
2 min abs routine, 10 push-up, 10 10 body weight squats, 10 push-ups, 10 body weight squats, 5 pull ups. Do that circuit 4 times talking 1 min rest between then
Monday June 2, 2014
1 x AMRAP pull-ups (as many as possible). Then take a 3 min rest & use rubber band to help you do 5 x 5 pull-ups with 30 rest. Trey Hardee 2 min abs routine. Reverse Back Hypers 3 x 8 reps (laying over a swiss ball or something similar)
Wednesday June 4, 2014
1 x AMRAP Dips then 3 min rest, 5 x 5 with 30 sec rest, then use a bar with 1/2 your body weight & you will do 5 x 8 reps of squats with only 1 minute rest
Friday June 6, 2014
2 min abs routine, 10 push-up, 10 10 body weight squats, 10 push-ups, 10 body weight squats, 5 pull ups. Do that circuit 4 times talking 1 min rest between then
Coaching Rubis Week 13
Week 13 is the first time that I had an international coach and an Aussie to both. Week 13 my coach was Ben St. Lawrence aka Benny Saint.
Sunday June 1, 2014
13 mile Long Run
Monday June 2, 2014
AM: 30 mins/4 miles
PM: 50 mins/ 7 miles
Tuesday June 3, 2014
AM: 30 mins/4 miles
PM: 20 min warm-up & cool down, 5k fartlek session on straights, fast "flat" on bends, 110-120 faster, then 80 recovery
Wednesday June 4, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/8 miles
Thursday June 5, 2014
20 min warm-up & cool down, 10 x 400 with 60 sec recovery, 4 min rest, 4k on grass
Friday June 6, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/ 8 miles
Saturday June 7, 2014
16 mile Long Run
Sunday June 1, 2014
13 mile Long Run
Monday June 2, 2014
AM: 30 mins/4 miles
PM: 50 mins/ 7 miles
Tuesday June 3, 2014
AM: 30 mins/4 miles
PM: 20 min warm-up & cool down, 5k fartlek session on straights, fast "flat" on bends, 110-120 faster, then 80 recovery
Wednesday June 4, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/8 miles
Thursday June 5, 2014
20 min warm-up & cool down, 10 x 400 with 60 sec recovery, 4 min rest, 4k on grass
Friday June 6, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/ 8 miles
Saturday June 7, 2014
16 mile Long Run
Tuesday, July 22, 2014
Coaching Rubis Week 12
I know I haven't been post my weeks for Coaching Rubis but this week I get caught up and this post is Week 12 of Coaching Rubis with the coach of the week BYU's Assistant Coach Ryan Waite
Monday May 26th
AM: 5 miles recovery pace, 3 sets of 25 push-ups, crunches & v-ups
PM: 10 miles with 4 x 100 strides with 100 meters walk recovery
Tuesday May 27
AM: 6 miles
PM: 2 miles warm-up, 8 x 1k @ 5k pace @ 3:45-3:50, 60 seconds rest, 2 mile cool down
Wednesday May 28
AM: 10 miles, 3 sets of 25 push-ups, crunches & v-ups
PM: 4 miles with 4 x 100 strides
Thursday May 29
AM: 4 miles
PM: 2 miles warm-up, 4 x 400 @ 88 seconds with 90 second rest, 5 min break, 8 x 200 @ goal mile pace @ 38-40 seconds with 60 seconds rest, 5 min break, 4 x 200 @ 800 PR pace @ 38 seconds with 90 seconds rest, 2 mile cool down
Friday May 30
AM: 4 miles, 3 sets of 25 push-ups, 25 crunches & v-ups
PM: 10 miles, 4 x 100 strides
Saturday May 31
Long Run- 18 miles, First 6 miles at recovery pace, next 6 at slightly faster than recovery pace, last 6 miles back to recovery pace
Monday May 26th
AM: 5 miles recovery pace, 3 sets of 25 push-ups, crunches & v-ups
PM: 10 miles with 4 x 100 strides with 100 meters walk recovery
Tuesday May 27
AM: 6 miles
PM: 2 miles warm-up, 8 x 1k @ 5k pace @ 3:45-3:50, 60 seconds rest, 2 mile cool down
Wednesday May 28
AM: 10 miles, 3 sets of 25 push-ups, crunches & v-ups
PM: 4 miles with 4 x 100 strides
Thursday May 29
AM: 4 miles
PM: 2 miles warm-up, 4 x 400 @ 88 seconds with 90 second rest, 5 min break, 8 x 200 @ goal mile pace @ 38-40 seconds with 60 seconds rest, 5 min break, 4 x 200 @ 800 PR pace @ 38 seconds with 90 seconds rest, 2 mile cool down
Friday May 30
AM: 4 miles, 3 sets of 25 push-ups, 25 crunches & v-ups
PM: 10 miles, 4 x 100 strides
Saturday May 31
Long Run- 18 miles, First 6 miles at recovery pace, next 6 at slightly faster than recovery pace, last 6 miles back to recovery pace
Wednesday, July 16, 2014
2014 Track ESPYs
Since the ESPYs don't care about Track & Field by not nominating Galen Rupp, Mo Farah, Meb & taking away the Best Track Athlete Award I thought I would do the 2nd Annual Track ESPYs and here are the winners
Best Male Athlete
Tie: Nick Symmonds & Galen Rupp
Best Female Athlete
Tie: Shannon Rowbury & Abby D
Best Team
Brooks Beast
Best Moment
Tie: Meb winning the Boston Marathon & Rupp running the 5 x mile workout
Best Comeback
Maggie Vessey
Best Breakthrough Performance
Ford Palmer
Best Record Breaking Performance
Galen Rupp Breaking 2 miles & 3k records
Best International Athlete
Tie: Collis Birmingham & Ciaran O'Lionaird
Best Upset
Collis Birmingham beat Galen Rupp in the 5K
Best Coach
Danny Mackey of Brooks Beast
Best College Male Athlete
Tie: Edward Cheserek & Mac Fleet
Best College Female Athlete
Abbey D & Emily Sisson
Best Male College Team
Tie: Oregon's Men Track Team & Colorado's XC Team
Best Female College Team
Providence's XC Team
Best Male Athlete
Tie: Nick Symmonds & Galen Rupp
Best Female Athlete
Tie: Shannon Rowbury & Abby D
Best Team
Brooks Beast
Best Moment
Tie: Meb winning the Boston Marathon & Rupp running the 5 x mile workout
Best Comeback
Maggie Vessey
Best Breakthrough Performance
Ford Palmer
Best Record Breaking Performance
Galen Rupp Breaking 2 miles & 3k records
Best International Athlete
Tie: Collis Birmingham & Ciaran O'Lionaird
Best Upset
Collis Birmingham beat Galen Rupp in the 5K
Best Coach
Danny Mackey of Brooks Beast
Best College Male Athlete
Tie: Edward Cheserek & Mac Fleet
Best College Female Athlete
Abbey D & Emily Sisson
Best Male College Team
Tie: Oregon's Men Track Team & Colorado's XC Team
Best Female College Team
Providence's XC Team
Subscribe to:
Posts (Atom)