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