This blog is all about Track & Field Predictions for 2015 Track, all around and for me. Thing I think should happen
1. Nick Symmonds will get the 800 American Record & will run the a fast 1500
2. Comeback of the year will be John Jefferson, I hope
World Championships
1. In the 800 Symmonds, Solomon & Sowinski will be your 3 going to Worlds
2. there will be a battle in the 5K & 10K between a Canadian, US & British runner all from the same running group Oregon Track Club; Rupp, Levins & Farah
3. The US will win more medal in the mid-distance than sprinting events again
Ones To Watch To Have A Breakout Year
1. Casimir Loxsom
2. Joe Stilin
3. Kim Conley
4. Chris O'Hare
5. Ciaran O'Lionaird
6. Jordan McNamara
7. Ben St. Lawrence
8. Ryan Gregson
9. Adam Bitchell
10. Jordy Williamsz
11. Forrest Misenti
For Me
1. To go sub 11 in the 3k in Indoor Season
2. To get signed by Total Sports US & either by Brooks Beasts, Movin' Shoes Racing Team or Team Run Flagstaff Pro, I can hope & pray
3. Run faster in the Steeplechase
4. Get Healthier, Workout more in the weight room to get Abs like Ciaran O'Lionaird, Calves like Forrest Misenti & Quads like Matt Centowitz
Wednesday, December 31, 2014
Week 42 Of Coaching Rubis
In Week 42 of Coaching Rubis I had my #BrooksBeastTakeOver Bro Casimir Loxsom as my coach
Sunday (12/21)
AM: 90 minute long run with the middle 40 minutes being 1 minute on, 1 minute off pick ups at marathon pace
Monday (12/22)
AM: 60 minute run with drills afterwards (high knees, butt kicks, skips)
PM: 30 minute run
Tuesday (12/23)
AM: 4x200 at mile pace with 1-minute rest, 4-5 mile tempo at marathon pace (depending on how you feel), 4x200 at mile pace with 1-minute rest
Wednesday (12/24)
AM: 50 minute run really easy
Thursday (12/25)
AM: 40 minute run then light body weight circuit (2x30 seconds push ups, squat jumps, mountain climbers with a 80 meter stride between each exercise)
PM: 30 minute run
Friday (12/26)
AM: 3 sets of 3 minute, 2 minute, and 1 minute hill runs with walk down rest, and 4 minutes between sets. 3 minute hill @ marathon effort, 2 minute hills @ 5k effort, 1 minute hills @ 3k effort
Saturday (12/27)
AM: 45-minute shakeout run, or the hill workout if you took Christmas off
Week 41 of Coaching Rubis
During Week 41 Of Coaching Rubis I had former one of the former Coaches of OTC Elite, Mark Rinker, as my coach
Sunday Dec. 14, 2014:
Long Run – 105 Minutes
Long Run – 105 Minutes
Monday Dec. 15, 2014:
AM: 60 Minutes easy/medium
PM: 30 Minutes - shake-out
Tuesday Dec. 16, 2014:
AM: 15 minute warm-up, 10x1k at 10k race pace with 2 minutes recovery, 15 minute cool down
PM: 30 Minute Shake-out
Wednesday Dec. 17, 2014:
75 Minutes - medium run
Thursday Dec. 18, 2014:
AM: 20 minute warm-up, 12x200 (1st 6 at 3k pace, 2nd 6 at Mile pace), 20 minute cool-down
PM: 30 Minute Shake-out
Friday Dec. 19, 2014:
AM: 50 Minutes - easy
AM: 50 Minutes - easy
PM: 20 Minutes - easy
Saturday Dec. 20, 2014:
15 minute warm-up, 6 mile tempo run @ Marathon pace, 15 minute cool-down
I did this workout in Colorado
Monday, December 15, 2014
2014 Distance Running Awards
This time every year I put up a post of 2014 Distance Runner Awards and this is this years awards with predictions for me in 2015
Male Athlete Of The Year
Meb
Female Athlete Of The Year
Emma Coburn
International Male Of The Year (3 Way Tie)
Mo Farah, Luke Caldwell & Adam Bitchell
International Female Of The Year & Comeback Of The Year
Lynsey Sharp
Moment Of The Year (2 Way Tie)
Meb winning Boston Marathon
Genevieve LaCaze running on stage at Closing Cermonies of Commonwealth Games while Kylie Minogue was perfoming
Race Of The Year (2 Way Tie)
Men's 5K & 10K at Commonwealth Games
Hero/Idol Of The Year
Former Adam State Distance Runner Drew Graham
Beard Of The Year (2 Way Tie)
Will Leer & Chris Solinsky
Man Bun Of The Year
Billy Francis
Guy I would Love To See With A Full Beard & Man Bun Hairdo
Nick Symmonds
College Male Athlete Of The Year (6 Way Tie)
Blake Theroux, Ammar Moussa, Jake Hurysz, Adam Bitchell, Ross Matheson & Alex Cornwell
College Female Athlete Of The Year (4 Way Tie)
Katy Moen, Crystal Nelson, Alice Wright & Nicola Hood
Team Of The Year
College Men= Colorado & Adam State
College Women= New Mexico
All Around= Brooks Beast
Book Of The Year
"Life Outside The Oval Office" by Nick Symmonds
Where Are They Now?
A.J. Acosta
Top 10 Track Mix Songs Of The Year
1. Olly Murs-"Wrapped Up"
2. Take That-"These Days"
3. Cheryl Cole-"I Don't Care"
4. Cheryl Cole-"Crazy Stupid Love"
5. Ella Henderson-"Ghost"
6. Vinyl Theater-"Shine On"
7. Fall Out Boy-"Immortals"
8. Ingrid Michaelson-"Afterlife"
9. Walk The Moon-"Shut Up And Dance"
10. One Republic-"I Lived"
Male Athlete Of The Year
Meb
Female Athlete Of The Year
Emma Coburn
International Male Of The Year (3 Way Tie)
Mo Farah, Luke Caldwell & Adam Bitchell
International Female Of The Year & Comeback Of The Year
Lynsey Sharp
Moment Of The Year (2 Way Tie)
Meb winning Boston Marathon
Genevieve LaCaze running on stage at Closing Cermonies of Commonwealth Games while Kylie Minogue was perfoming
Race Of The Year (2 Way Tie)
Men's 5K & 10K at Commonwealth Games
Hero/Idol Of The Year
Former Adam State Distance Runner Drew Graham
Beard Of The Year (2 Way Tie)
Will Leer & Chris Solinsky
Man Bun Of The Year
Billy Francis
Guy I would Love To See With A Full Beard & Man Bun Hairdo
Nick Symmonds
College Male Athlete Of The Year (6 Way Tie)
Blake Theroux, Ammar Moussa, Jake Hurysz, Adam Bitchell, Ross Matheson & Alex Cornwell
College Female Athlete Of The Year (4 Way Tie)
Katy Moen, Crystal Nelson, Alice Wright & Nicola Hood
Team Of The Year
College Men= Colorado & Adam State
College Women= New Mexico
All Around= Brooks Beast
Book Of The Year
"Life Outside The Oval Office" by Nick Symmonds
Where Are They Now?
A.J. Acosta
Top 10 Track Mix Songs Of The Year
1. Olly Murs-"Wrapped Up"
2. Take That-"These Days"
3. Cheryl Cole-"I Don't Care"
4. Cheryl Cole-"Crazy Stupid Love"
5. Ella Henderson-"Ghost"
6. Vinyl Theater-"Shine On"
7. Fall Out Boy-"Immortals"
8. Ingrid Michaelson-"Afterlife"
9. Walk The Moon-"Shut Up And Dance"
10. One Republic-"I Lived"
Week 40 of Coaching Rubis
My coach for Week 40 of Coaching Rubis was Kim Conley
Sunday Dec 7, 2014:
2 hour long run aka 18 miles
Monday Dec 8, 2014:
a.m. 50-60 min run with 8x100m strides after (these can be on
track, road, or grass)
p.m 20-30min easy
Tuesday Dec 9, 2014:
Fartlek workout- 15-20 min w/u; 6x3 min on, 2 min off; 15 min
cool down
Wednesday Dec. 10, 2014:
80-90 minute medium long run
Thursday Dec. 11, 2014:
a.m. 50-60 min run with 8x20 second picks up in the last 20 minutes.
Take 1:40 rest between, so you start a new one every 2 minutes.
p.m. 20-30 min easy
Friday Dec. 12, 2104:
Tempo repeats: warm up 15-20 minutes; 6xmile at tempo effort with 60
seconds recovery between each; 15 minute cool down
Saturday Dec 13,2014:
am 45/PM 35
Sunday Dec 7, 2014:
2 hour long run aka 18 miles
Monday Dec 8, 2014:
a.m. 50-60 min run with 8x100m strides after (these can be on
track, road, or grass)
p.m 20-30min easy
Tuesday Dec 9, 2014:
Fartlek workout- 15-20 min w/u; 6x3 min on, 2 min off; 15 min
cool down
Wednesday Dec. 10, 2014:
80-90 minute medium long run
Thursday Dec. 11, 2014:
a.m. 50-60 min run with 8x20 second picks up in the last 20 minutes.
Take 1:40 rest between, so you start a new one every 2 minutes.
p.m. 20-30 min easy
Friday Dec. 12, 2104:
Tempo repeats: warm up 15-20 minutes; 6xmile at tempo effort with 60
seconds recovery between each; 15 minute cool down
Saturday Dec 13,2014:
am 45/PM 35
Week 39 of Coaching Rubis
In week 39 of Coaching Rubis I had Zachary Ornelas, former U of Michigan, distance runner as my coach
Sunday Nov. 30, 2014:
2hr LR aka 18 miles
Monday Dec. 1, 2014:
60min run (AM or PM, doesn't matter)
Tuesday Dec. 2, 2014:
"The Michigan"
1600 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest, 1200 @ 5k pace, 2min rest,
2k @ 10k pace, 800 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest then spike up
and run 400 HARD. 20min warm up, 10min cool down
Wednesday Dec. 3, 2014:
AM: 40min, PM: 35min easy
Thursday Dec. 4, 2014:
60min run and 4x150m strides
Friday Dec. 5, 2014:
20min warm up, tempo work: 2x400 fast w/1min recovery, then 400m jog.
then 3-4 sets of 1mi tempo 2min rest 600min fast. 2min btwn each set. 10min cool
down
Saturday Dec. 6, 2014:
AM: 45 PM: 35
Sunday Nov. 30, 2014:
2hr LR aka 18 miles
Monday Dec. 1, 2014:
60min run (AM or PM, doesn't matter)
Tuesday Dec. 2, 2014:
"The Michigan"
1600 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest, 1200 @ 5k pace, 2min rest,
2k @ 10k pace, 800 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest then spike up
and run 400 HARD. 20min warm up, 10min cool down
Wednesday Dec. 3, 2014:
AM: 40min, PM: 35min easy
Thursday Dec. 4, 2014:
60min run and 4x150m strides
Friday Dec. 5, 2014:
20min warm up, tempo work: 2x400 fast w/1min recovery, then 400m jog.
then 3-4 sets of 1mi tempo 2min rest 600min fast. 2min btwn each set. 10min cool
down
Saturday Dec. 6, 2014:
AM: 45 PM: 35
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