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
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Monday Oct. 6, 2014 - Easy 9 miles
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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
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Wednesday Oct. 8, 2014 - easy 10 miles
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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
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Friday Oct. 10, 2014- easy 9 miles

Also second run of 3 miles easy
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Saturday Oct. 11, 2014- easy 9 miles