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