I haven't been good posting about my race I have raced in this year and I will do it in this blog. All three of my races after racing The Green Bay Marathon
Titan 5k
This race was this past summer in Oshkosh, WI. I wasn't going to run this race but Julia Webb told me that I couldn't run with Alan Webb during the warm up & cool down if I didn't run in the race so I did. Not may people can say that they ran with & against Julia & Alan Webb but I did. I was geeking out that I got to run with Alan Webb but he was 10 time more geeking out that he got to meet me. I ran a 20:20
Brewers' Half Marathon
This was my first run since The Green Bay Marathon that I was doing a long race and I was racing against Chris Chavez. In this race we got to run through Miller Stadium where the baseball team Milwaukee Brewers' play. I ran a 1:34 which was ten minutes faster than Chris Chavez
Lawrence XC Invite
I ran my only XC race of the season and I got to run this race against the DIII College that I help coach, Carroll University. The course was fast but with 4k left my spike got untied and just left it untied just cause I didn't wanted to lose time in the race. I got to run in the spikes that my Arkansas Take Over Bro Kemoy Campbell gave me. My time was 34:07 and I was mad that I didn't get sub-34
Friday, October 31, 2014
Track Mix 2014
Each year I have a track mix of song that I love for that year and other years so here is my track mix for 2014
1. Cheryl Cole-"I Don't Care"
2. Cheryl Cole with Tinie Tempah-"Stupid Crazy Love"
2. Cheryl Cole-"Call My Name"
4. Vinyl Theater-"Shine On"
5. Taylor Swift-"Style"
6. Fall Out Boy-"Immortals"
7. Fall Out Boy-"Centuries"
8. Walk The Moon-"Shut Up And Dance"
9. Lia Ice-"Higher"
10. Ed Sheeran-"Don't"
11. Echosmith-"Cool Kids"
1. Cheryl Cole-"I Don't Care"
2. Cheryl Cole with Tinie Tempah-"Stupid Crazy Love"
2. Cheryl Cole-"Call My Name"
4. Vinyl Theater-"Shine On"
5. Taylor Swift-"Style"
6. Fall Out Boy-"Immortals"
7. Fall Out Boy-"Centuries"
8. Walk The Moon-"Shut Up And Dance"
9. Lia Ice-"Higher"
10. Ed Sheeran-"Don't"
11. Echosmith-"Cool Kids"
Sunday, October 26, 2014
Week 33 of Coaching Rubis
During Week 33 I had Former Northern Arizona Distance Runner David McNeill as my coach
Sunday Oct. 19, 2014: Do a standard duration long run - something between 14-18miles,
depending on how you feel. If you're feeling a bit warn-out, go 14; if you're
feeling fresh, go 18. You can decide how you're feeling during the run. Keep the
pace easy. If you're feeling good at the end, you can pick up the pace a little,
but keep it under control. Also, make sure you're on some hills. This will
ensure you don't go too fast, and will be good for developing some functional
strength.
Monday Oct. 20, 2014: Just do a couple of easy runs today. About 14 miles total...so maybe
9miles in the morning, 5miles in the evening. Keep it easy, as you'll do a
workout on Tuesday.
Tuesday Oct. 21, 2014: This is a bit of a workout combining a few different elements...some
tempo, some fartlek, and a little speed. Do a 15-20min warm-up (whatever you
normally do), then your workout will start with a 15min tempo. Presumably, you
will be familiar with your tempo pace, but as a guide, it's the type of pace
that you could comfortably maintain for about an hour. Perhaps around
1/2marathon pace (or a little slower). Do whatever you are familiar with.
Hopefully you have a trail you can do this on that is close to a track. When you
are done with the 15min tempo, take about 5mins, and then run 5laps (continuous)
on the track where you stride the straights (about 3km race pace), and float the
bends (a little slower than 10km pace). So you are changing the pace every
100m...a bit of a fartlek! Once this is done, put the spikes on, and do 6x100m
strides pretty quick (with walk back to start recovery). Then a standard cool
down. & PM= 4 miles
Wednesday Oct. 22, 2014: A long run. Not as long as your Sunday run, but the same easy pace,
and get on the hills if you can. Maybe 12-14miles. Avoid totally flat courses.
Thursday Oct. 23, 2014: Another couple of easy runs like Monday. If you're feeling a bit tired
from Tues/Weds, you can go a little shorter for each run. So maybe 7-9miles in
am/4-5miles in pm.
Friday Oct. 24, 2014: You're going to do the famous NAU Lumberjack workout!
4x400m, 10min tempo, 4x400m, 10min tempo, 4x400m
This is a big one, so make sure your Thursday is easy. Again, you will need a
track and somewhere adjacent where you can do some tempo. You will start by
doing 4x400m on 2min30sec cycles (so start each 400m after 2min30sec has elapsed
since the previous 400m rep started). After you finish the 4th 400m, go into a
10min tempo once that last 2min30sec cycle is finished. You can stay in flats
for all of this - you don't need to wear spikes for the 400s. The first set of
400s should be about 10km race pace. The 10min tempo should be about the same
effort as your tempo on Tuesday. When the 10min tempo is done, you start another
4x400m on 2min30sec cycles. This second set of 400s should be about 5km race
pace. Then, another 10min tempo. Then, finish off with one last set of 4x400m,
at 1500m-3000m race pace. Normal warm up and cool down. & PM = 3 miles
Saturday Oct. 25, 2014: recovery day! AM= 6mile run/ PM= 6 mile run
Sunday Oct. 19, 2014: Do a standard duration long run - something between 14-18miles,
depending on how you feel. If you're feeling a bit warn-out, go 14; if you're
feeling fresh, go 18. You can decide how you're feeling during the run. Keep the
pace easy. If you're feeling good at the end, you can pick up the pace a little,
but keep it under control. Also, make sure you're on some hills. This will
ensure you don't go too fast, and will be good for developing some functional
strength.
Monday Oct. 20, 2014: Just do a couple of easy runs today. About 14 miles total...so maybe
9miles in the morning, 5miles in the evening. Keep it easy, as you'll do a
workout on Tuesday.
Tuesday Oct. 21, 2014: This is a bit of a workout combining a few different elements...some
tempo, some fartlek, and a little speed. Do a 15-20min warm-up (whatever you
normally do), then your workout will start with a 15min tempo. Presumably, you
will be familiar with your tempo pace, but as a guide, it's the type of pace
that you could comfortably maintain for about an hour. Perhaps around
1/2marathon pace (or a little slower). Do whatever you are familiar with.
Hopefully you have a trail you can do this on that is close to a track. When you
are done with the 15min tempo, take about 5mins, and then run 5laps (continuous)
on the track where you stride the straights (about 3km race pace), and float the
bends (a little slower than 10km pace). So you are changing the pace every
100m...a bit of a fartlek! Once this is done, put the spikes on, and do 6x100m
strides pretty quick (with walk back to start recovery). Then a standard cool
down. & PM= 4 miles
Wednesday Oct. 22, 2014: A long run. Not as long as your Sunday run, but the same easy pace,
and get on the hills if you can. Maybe 12-14miles. Avoid totally flat courses.
Thursday Oct. 23, 2014: Another couple of easy runs like Monday. If you're feeling a bit tired
from Tues/Weds, you can go a little shorter for each run. So maybe 7-9miles in
am/4-5miles in pm.
Friday Oct. 24, 2014: You're going to do the famous NAU Lumberjack workout!
4x400m, 10min tempo, 4x400m, 10min tempo, 4x400m
This is a big one, so make sure your Thursday is easy. Again, you will need a
track and somewhere adjacent where you can do some tempo. You will start by
doing 4x400m on 2min30sec cycles (so start each 400m after 2min30sec has elapsed
since the previous 400m rep started). After you finish the 4th 400m, go into a
10min tempo once that last 2min30sec cycle is finished. You can stay in flats
for all of this - you don't need to wear spikes for the 400s. The first set of
400s should be about 10km race pace. The 10min tempo should be about the same
effort as your tempo on Tuesday. When the 10min tempo is done, you start another
4x400m on 2min30sec cycles. This second set of 400s should be about 5km race
pace. Then, another 10min tempo. Then, finish off with one last set of 4x400m,
at 1500m-3000m race pace. Normal warm up and cool down. & PM = 3 miles
Saturday Oct. 25, 2014: recovery day! AM= 6mile run/ PM= 6 mile run
Week 32 of Coaching Rubis
During Week 32 of Coaching Rubis I had Alan Webb's U of Michigan Roommate Nate Brennan as my Coach
Sunday
|
Oct 12
|
Long Run
| 16 mile long run |
Monday
|
Oct 13
|
Easy Run
| Easy 30-40 minute run |
Tuesday
|
Oct 14
|
Workout
| AM- 3 miles w/ 5 minutes of steady state// 20x 1 minute hard/ 1 minutes easy// 3 mile cool down with 3-5 minutes of steady state. PM- 4 miles |
Wednesday
|
Oct 15
|
Moderate Run
| AM- Moderate run up to 70 minutes with 3-5 50-80 meter strides toward the end of the run or after. PM- Strength session |
Thursday
|
Oct 16
|
Workout
| AM- 3 mile warm up w/ 5 minute steady state// 10x hill repeats of 45-60 seconds with recover jog back to bottom// 3 mile cool down w/ 3-5 minute PM- 4 mile activation run at the Brooks PR Meet |
Friday
|
Oct 17
|
Relaxed run
| AM- 45-60 minutes PM- Strength with 3 mile activation run after |
Saturday
|
Oct 18
|
Workout
| AM- 3 mile warm up w/ 5 minutes of steady state// 4x 1 mile w/ 3 minutes recovery// 3 mile cool down with 3-5 minute state state PM- 4 miles |
Week 31 of Coaching Rubis
During Week 31 I had my Best Friend Coach Yelawolf aka Steeplechaser Billy Nelson as my coach for Coaching Rubis
Sunday Oct. 5, 2014 - 15 miles
-------------------------------
Monday Oct. 6, 2014 - Easy 9 miles
-------------------------------
Tuesday Oct. 7, 2014- warm up 3 miles; 4 x (300m, 200m, 100m) with 200m jog in between each.
300m at goal mile pace; 200m at goal 800m pace; 100m fast; cool down 3
miles....(should be around 10 miles total)
Also second run of 5 miles easy
-------------------------------------
Wednesday Oct. 8, 2014 - easy 10 miles
-------------------------------------
Thursday Oct. 9, 2014- warm up 3 miles; 3 x 2k with 500m jog in between (pace on the 2k
should be xc race pace); cool down 3 miles...(should be roughly 13 miles total)
Also second run of 5 miles easy
---------------------------------------
Friday Oct. 10, 2014- easy 9 miles
Also second run of 3 miles easy
--------------------------------------
Saturday Oct. 11, 2014- easy 9 miles
Sunday Oct. 5, 2014 - 15 miles
-------------------------------
Monday Oct. 6, 2014 - Easy 9 miles
-------------------------------
Tuesday Oct. 7, 2014- warm up 3 miles; 4 x (300m, 200m, 100m) with 200m jog in between each.
300m at goal mile pace; 200m at goal 800m pace; 100m fast; cool down 3
miles....(should be around 10 miles total)
Also second run of 5 miles easy
-------------------------------------
Wednesday Oct. 8, 2014 - easy 10 miles
-------------------------------------
Thursday Oct. 9, 2014- warm up 3 miles; 3 x 2k with 500m jog in between (pace on the 2k
should be xc race pace); cool down 3 miles...(should be roughly 13 miles total)
Also second run of 5 miles easy
---------------------------------------
Friday Oct. 10, 2014- easy 9 miles
Also second run of 3 miles easy
--------------------------------------
Saturday Oct. 11, 2014- easy 9 miles
Week 30 of Coaching Rubis
During my 30th week of Coaching Rubis I had Nicholas Arciniaga as my coach
Friday Oct. 3, 2014:
Am- 45min Easy (Pre-Race)
Saturday Oct. 4, 2014:
Am- 15min Warm Up,
Sunday Sept. 28, 2014:
Am- 60min easy
Am- 60min easy
Pm- 30min easy w/ Form Drills post-run
Monday Sept. 29, 2014:
Am- 50min easy
Pm- 20min easy
Tuesday Sept. 30, 2014:
Am- 15min Warm up,
Monday Sept. 29, 2014:
Am- 50min easy
Pm- 20min easy
Tuesday Sept. 30, 2014:
Am- 15min Warm up,
Drills and 4-6 100m strides
5x 1Mile on Dirt or Grass at 10k race pace,
5x 1Mile on Dirt or Grass at 10k race pace,
with 1/2Mile jog recovery.
15min Warm Down
Pm: 4 miles
Wednesday Oct. 1, 2014:
Am- 60min easy
15min Warm Down
Pm: 4 miles
Wednesday Oct. 1, 2014:
Am- 60min easy
Pm- 20min easy
Thursday Oct. 2, 2014:
Am- 70min easy
Pm- 30min easy w/ Form Drills post-run
Am- 70min easy
Pm- 30min easy w/ Form Drills post-run
Friday Oct. 3, 2014:
Am- 45min Easy (Pre-Race)
6-8 100m Strides
Pm - Rest
Pm - Rest
Saturday Oct. 4, 2014:
Am- 15min Warm Up,
Drills and 4-6 100m Strides
Lawrence XC Invite 8k Race,
15min Warm Down
Pm- Rest
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