This week I had Former U of Oregon Distance Runner Will Geoghegan as my coach
Sunday Sept. 20, 2015:
16 miles
Monday Sept. 21, 2015:
AM: 4 miles/ PM: 8 miles
Tuesday Sept. 22, 2015:
AM: 5 miles/ PM: 3 mile warm up, 8 x 1k @ 10k race pace, 2 min rest, 1 mile jog, 4 x 80 meters, 2 mile cool down
Wednesday Sept. 23, 2015:
12 miles
Thursday, Sept. 24, 2015:
8 miles
Friday Sept. 25, 2015:
AM: 2 mile warm up, 3 sets of 600-400-300-200, first set: 2:10, 90, 65, 40, second set: 2:00, 88, 60, 38, third set: 1:55, 85, 58, 36
Saturday Sept. 26, 2015:
8 miles
Monday, September 28, 2015
Week 80 of Coaching Rubis
This week I had Princeton Head Coach & Robby Andrews' coach Jason Vigilante as my coach
Sunday Sept. 13, 2015:
16 miles
Monday Sept. 14, 2015:
6 miles & 10 x 100 strides
Tuesday Sept. 15, 2015:
AM: 4 miles/ PM: 2 mile warm up, 4 mile tempo run, jog 5 min, 8 x 300 with 100 recovery, 2 mile cool down
Wednesday Sept. 16, 2015:
12 miles & 10 x 100 strides
Thursday, Sept. 17, 2015:
AM: 4 miles/ PM: 4 miles
Friday Sept. 18, 2015:
2 mile warm up, 8 x 1k with equal rest @ 5k pace, 2 mile cool down
Saturday Sept. 19, 2015:
9 miles
Sunday Sept. 13, 2015:
16 miles
Monday Sept. 14, 2015:
6 miles & 10 x 100 strides
Tuesday Sept. 15, 2015:
AM: 4 miles/ PM: 2 mile warm up, 4 mile tempo run, jog 5 min, 8 x 300 with 100 recovery, 2 mile cool down
Wednesday Sept. 16, 2015:
12 miles & 10 x 100 strides
Thursday, Sept. 17, 2015:
AM: 4 miles/ PM: 4 miles
Friday Sept. 18, 2015:
2 mile warm up, 8 x 1k with equal rest @ 5k pace, 2 mile cool down
Saturday Sept. 19, 2015:
9 miles
Week 79 of Coaching Rubis
This week I had Zap Fitness Distance Runner Tyler Pennel as my coach
Sunday Sept. 6, 2015:
16 miles, 1 min surge with 6 min between starting at 40 min into run
Monday Sept. 7, 2015:
AM: 9 miles/ PM: 6 miles
Tuesday Sept. 8, 2015:
AM: 6 miles/ PM: 6 miles
Wednesday Sept. 9, 2015:
AM: 6 miles/ PM: 6 miles
Thursday, Sept. 10, 2015:
10 miles
Friday Sept. 11, 2015:
2 mile warm up, 2k, 2:30 rest, 6 x 1k, 1:45 rest, 2k, 2:30 rest, 4 x 600, 2 min rest, 2 mile cool down
Saturday Sept. 12, 2015:
AM: 6 miles/ PM: 6 miles
Sunday Sept. 6, 2015:
16 miles, 1 min surge with 6 min between starting at 40 min into run
Monday Sept. 7, 2015:
AM: 9 miles/ PM: 6 miles
Tuesday Sept. 8, 2015:
AM: 6 miles/ PM: 6 miles
Wednesday Sept. 9, 2015:
AM: 6 miles/ PM: 6 miles
Thursday, Sept. 10, 2015:
10 miles
Friday Sept. 11, 2015:
2 mile warm up, 2k, 2:30 rest, 6 x 1k, 1:45 rest, 2k, 2:30 rest, 4 x 600, 2 min rest, 2 mile cool down
Saturday Sept. 12, 2015:
AM: 6 miles/ PM: 6 miles
Week 78 of Coaching Rubis
This week I had U of Tulsa's Marc Scott as my coach for the week
Sunday August 30, 2015:
10 miles
Monday August 31, 2015:
16 miles
Tuesday Sept. 1, 2015:
10 miles
Wednesday Sept. 2, 2015:
am: 5 miles/ PM: 2 mile warm up, 4 x 2 miles @ 10k pace (getting quicker by 15 second per repeat) with 800 jog, 2 mile cool down
Thursday, Sept. 3, 2015:
10 miles
Friday Sept. 4, 2015:
12 miles
Saturday Sept. 5, 2015:
AM: 2 mile warm up, 10 x 90 sec uphill with jog down recovery, 2 mile cool down/ PM: 5 miles
Sunday August 30, 2015:
10 miles
Monday August 31, 2015:
16 miles
Tuesday Sept. 1, 2015:
10 miles
Wednesday Sept. 2, 2015:
am: 5 miles/ PM: 2 mile warm up, 4 x 2 miles @ 10k pace (getting quicker by 15 second per repeat) with 800 jog, 2 mile cool down
Thursday, Sept. 3, 2015:
10 miles
Friday Sept. 4, 2015:
12 miles
Saturday Sept. 5, 2015:
AM: 2 mile warm up, 10 x 90 sec uphill with jog down recovery, 2 mile cool down/ PM: 5 miles
Week 77 of Coaching Rubis
This week I had U of Wisconsin Assisant Coach Gavin Kennedy
Sunday August 23, 2015:
AM: 9 miles/ PM: 5 miles
Monday August 24, 2015:
16 miles
Tuesday August 25, 2015:
AM: 9 miles/ PM: 5 miles
Wednesday August 26, 2015:
2 mile warm up, 2 miles @ 10k with 3 min jog rest, then 8 x 400 @ 10k pace with 30 sec jog recovery, 2 mile cool down
Thursday, August 27, 2015:
AM: 11 miles/ PM: 5 miles
Friday August 28, 2015:
11 miles
Saturday August 29, 2015:
2 mile warm up, 10 mile tempo at 7 min mile pace, 2 mile cool down
Sunday August 23, 2015:
AM: 9 miles/ PM: 5 miles
Monday August 24, 2015:
16 miles
Tuesday August 25, 2015:
AM: 9 miles/ PM: 5 miles
Wednesday August 26, 2015:
2 mile warm up, 2 miles @ 10k with 3 min jog rest, then 8 x 400 @ 10k pace with 30 sec jog recovery, 2 mile cool down
Thursday, August 27, 2015:
AM: 11 miles/ PM: 5 miles
Friday August 28, 2015:
11 miles
Saturday August 29, 2015:
2 mile warm up, 10 mile tempo at 7 min mile pace, 2 mile cool down
Week 76 of Coaching Rubis
This week I had British Distance Running Coach James Thie
Sunday August 16, 2015:
16 miles
Monday August 17, 2015:
AM: 6 miles/ PM: 6 miles Kenyan progess run
Tuesday August 18, 2015:
AM: 6 miles/ PM: 2 mile warm up, 2 x 2 miles @ 10k, then 1 mile @ 5k pace with 1 min float between, 2 mile col down
Wednesday August 19, 2015:
AM: 8 miles/ PM: 2 mile warm up, 10 x 100 hills, 2 mile cool down
Thursday, August 20, 2015:
AM: 5 miles/ PM: 5 miles
Friday August 21, 2015:
AM: 6 miles/ PM: 2 mile warm up, 12 x 75 sec hills with 1:45 jog down recovery, 2 mile cool down
Saturday August 22, 2015:
AM: 6 miles/ PM: 6 miles
Sunday August 16, 2015:
16 miles
Monday August 17, 2015:
AM: 6 miles/ PM: 6 miles Kenyan progess run
Tuesday August 18, 2015:
AM: 6 miles/ PM: 2 mile warm up, 2 x 2 miles @ 10k, then 1 mile @ 5k pace with 1 min float between, 2 mile col down
Wednesday August 19, 2015:
AM: 8 miles/ PM: 2 mile warm up, 10 x 100 hills, 2 mile cool down
Thursday, August 20, 2015:
AM: 5 miles/ PM: 5 miles
Friday August 21, 2015:
AM: 6 miles/ PM: 2 mile warm up, 12 x 75 sec hills with 1:45 jog down recovery, 2 mile cool down
Saturday August 22, 2015:
AM: 6 miles/ PM: 6 miles
Week 75 of Coaching Rubis
This week I had volunteer U of Oregon coach Kimber Mottox
Sunday August 9, 2015:
17 miles
Monday August 10, 2015:
AM: 4 miles/ PM: 8 miles
Tuesday August 11, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 x 1k @ 15 secs per mile faster than tempo pace with 1 min rest, 3 mile cool down
Wednesday August 12, 2015:
12 miles
Thursday, August 13, 2015:
9 miles & 8 x 10 sec hill sprints
Friday August 14, 2015:
AM: 4 miles/ PM: 3 miles warm up, 2 sets of 1600, 1200, 800, 400 with lap easy jog between each first set at 10k, 5k, 3k, 800 pace & second set each interval a little faster than the first set, 3 mile cool down
Saturday August 15, 2015:
10 miles
Sunday August 9, 2015:
17 miles
Monday August 10, 2015:
AM: 4 miles/ PM: 8 miles
Tuesday August 11, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 x 1k @ 15 secs per mile faster than tempo pace with 1 min rest, 3 mile cool down
Wednesday August 12, 2015:
12 miles
Thursday, August 13, 2015:
9 miles & 8 x 10 sec hill sprints
Friday August 14, 2015:
AM: 4 miles/ PM: 3 miles warm up, 2 sets of 1600, 1200, 800, 400 with lap easy jog between each first set at 10k, 5k, 3k, 800 pace & second set each interval a little faster than the first set, 3 mile cool down
Saturday August 15, 2015:
10 miles
Week 74 of Coaching Rubis
This week I had U of Virginia's Head Coach Pete Watson
Sunday August 2, 2015:
18 miles
Monday August 3, 2015:
AM: 8 miles/ PM: 4 miles
Tuesday August 4, 2015:
2 mile warm up, 3 x 1 mile @ 10k pace & 400 jog/ jog 800 meters then 10 x 500 @ 5k with 100 jog
Wednesday August 5, 2015:
AM: 8 miles/ PM: 4 miles
Thursday, August 6, 2015:
14 miles (starting easy then last 8 at 20 sec slower then tempo pace)
Friday August 7, 2015:
12 mile
Saturday August 8, 2015:
6 miles plus 2 miles of sprint straight jog curves. 8 miles all together
Sunday August 2, 2015:
18 miles
Monday August 3, 2015:
AM: 8 miles/ PM: 4 miles
Tuesday August 4, 2015:
2 mile warm up, 3 x 1 mile @ 10k pace & 400 jog/ jog 800 meters then 10 x 500 @ 5k with 100 jog
Wednesday August 5, 2015:
AM: 8 miles/ PM: 4 miles
Thursday, August 6, 2015:
14 miles (starting easy then last 8 at 20 sec slower then tempo pace)
Friday August 7, 2015:
12 mile
Saturday August 8, 2015:
6 miles plus 2 miles of sprint straight jog curves. 8 miles all together
Week 73 of Coaching Rubis
This week I had Purdue Distance Runner Matt McClintock as my coach
Sunday July 26, 2015:
16 miles
Monday July 27, 2015:
AM: 5 miles/ PM: 10 miles with 10 x 100 strides
Tuesday July 28, 2015:
30 min warm up, fartlek ( 2 x 90 sec, 4 x 60 sec, 4 x 45 sec, 4 x 30 sec, 4 x 15 sec, rest equal to previous rep), 6 miles for volume as a cool down
Wednesday July 29, 2015:
AM: 4 miles/ PM: 8 miles with 6 x 100 strides
Thursday, July 30, 2015:
3 mile warm up, track workout: (1 x 600 @ 5k pace, rest 400, 5 x 250 @ 5k pace, rest 150, 200 @ 5k pace with picking-up last 50 meters), 4 mile cool down
Friday July 31, 2015:
6 miles with 4 x 100 strides
Saturday August 1, 2015:
Titan 5k: 20 warm up, race, cool down 6 miles
Sunday July 26, 2015:
16 miles
Monday July 27, 2015:
AM: 5 miles/ PM: 10 miles with 10 x 100 strides
Tuesday July 28, 2015:
30 min warm up, fartlek ( 2 x 90 sec, 4 x 60 sec, 4 x 45 sec, 4 x 30 sec, 4 x 15 sec, rest equal to previous rep), 6 miles for volume as a cool down
Wednesday July 29, 2015:
AM: 4 miles/ PM: 8 miles with 6 x 100 strides
Thursday, July 30, 2015:
3 mile warm up, track workout: (1 x 600 @ 5k pace, rest 400, 5 x 250 @ 5k pace, rest 150, 200 @ 5k pace with picking-up last 50 meters), 4 mile cool down
Friday July 31, 2015:
6 miles with 4 x 100 strides
Saturday August 1, 2015:
Titan 5k: 20 warm up, race, cool down 6 miles
Week 72 of Coaching Rubis
This week of Coaching Rubis training I had OSU's Head Coach Dave Smith as my coach
Sunday July 19, 2015:
15 miles
Monday July 20, 2015:
AM: 10 miles/PM: 5 miles & 6-8 x 100 strides
Tuesday July 21, 2015:
30 min warm up, 3 miles @ 6:35-6:40 pace, rest 3 min, 2 miles @ 6:30-6:35, 2 min rest, 1 mile @ 6:25-6:30 pace, 1 min rest, 800 @ 6:10-6:15 pace, 20 min cool down
Wednesday July 22, 2015:
13 miles
Thursday, July 23, 2015:
AM: 5 miles/ PM: 5 miles then 10 x 200 @ mile pace with 200 jog in between
Friday July 24, 2015:
8 miles
Saturday July 18, 2015:
10 miles with 18 minutes of fartlek surges in the middle.
Sunday July 19, 2015:
15 miles
Monday July 20, 2015:
AM: 10 miles/PM: 5 miles & 6-8 x 100 strides
Tuesday July 21, 2015:
30 min warm up, 3 miles @ 6:35-6:40 pace, rest 3 min, 2 miles @ 6:30-6:35, 2 min rest, 1 mile @ 6:25-6:30 pace, 1 min rest, 800 @ 6:10-6:15 pace, 20 min cool down
Wednesday July 22, 2015:
13 miles
Thursday, July 23, 2015:
AM: 5 miles/ PM: 5 miles then 10 x 200 @ mile pace with 200 jog in between
Friday July 24, 2015:
8 miles
Saturday July 18, 2015:
10 miles with 18 minutes of fartlek surges in the middle.
Week 71 of Coaching Rubis
This week I had Former Syracuse Distance Runner Andrew Palmer:
Sunday July 12, 2015:
18 miles with middle 6 at a very steady effort
Monday July 13, 2015:
10 miles
Tuesday July 14, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, 1600-1200-800-400 @ 5k pace, 4 x 200 @ mile pace, rest is a tempo mile in between each one @ marathon pace, 3 mile cool down
Wednesday July 15, 2015:
10 miles
Thursday, July 16, 2015:
AM: 5 miles/ PM: 12 miles
Friday July17, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, workout is a broken tempo, 12 min, 3 min rest, 10 min, 2 min rest, 8 min, 1 min rest, 6 min, 3 mile cool down
Saturday July 18, 2015:
6 miles easy
Sunday July 12, 2015:
18 miles with middle 6 at a very steady effort
Monday July 13, 2015:
10 miles
Tuesday July 14, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, 1600-1200-800-400 @ 5k pace, 4 x 200 @ mile pace, rest is a tempo mile in between each one @ marathon pace, 3 mile cool down
Wednesday July 15, 2015:
10 miles
Thursday, July 16, 2015:
AM: 5 miles/ PM: 12 miles
Friday July17, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, workout is a broken tempo, 12 min, 3 min rest, 10 min, 2 min rest, 8 min, 1 min rest, 6 min, 3 mile cool down
Saturday July 18, 2015:
6 miles easy
Week 70 of Coaching Rubis
This week I had Indiana State Distance Runner Josh Mascari as my coach
Sunday July 5, 2015:
17 miles
Monday July 6, 2015:
AM: 4 miles/ PM: 10 miles, 4 x 100 strides
Tuesday July 7, 2015:
AM: 4 miles/ PM: 2 mile warm up, 6 mile fartlek-2 mins on, 1 min off, 2 mile cool down
Wednesday July 8, 2015:
AM: 4 miles/ PM: 10 miles
Thursday, July 9, 2015:
AM: 4 miles/ PM: 10 miles
Friday July 10, 2015:
AM: 3 mile/ PM: 2 mile warm up, 3 x 2 miles @ race pace, 2 mile cool down
Saturday July 11, 2015:
8 miles
Sunday July 5, 2015:
17 miles
Monday July 6, 2015:
AM: 4 miles/ PM: 10 miles, 4 x 100 strides
Tuesday July 7, 2015:
AM: 4 miles/ PM: 2 mile warm up, 6 mile fartlek-2 mins on, 1 min off, 2 mile cool down
Wednesday July 8, 2015:
AM: 4 miles/ PM: 10 miles
Thursday, July 9, 2015:
AM: 4 miles/ PM: 10 miles
Friday July 10, 2015:
AM: 3 mile/ PM: 2 mile warm up, 3 x 2 miles @ race pace, 2 mile cool down
Saturday July 11, 2015:
8 miles
Week 69 of Coaching Rubis
This week of Coaching Rubis I had Former U of Texas Distance Runner Craig Lutz as my coach
Sunday June 28, 2015:
18 miles
Monday June 29, 2015:
AM: 4 miles/ PM: 9 miles, 4 x 30 sec. with 30 sec rest
Tuesday June 30, 2015:
2 mile warm up, 16 x 400 in sets of 4. First two sets are 2-3 slower than goal race pace 7 second sets are 1 sec faster or matching your goal pace, rest between each 400 & between each set is 200 jog, 2 mile cool down
Wednesday July 1, 2015:
12 miles
Thursday, July 2, 2015:
11 miles
Friday July 3, 2015:
AM: 3 mile shakeout/ PM: 2 mile warm up, 2k @ 10k pace, 1600 @ 8k pace, 1k @ 5k pace, 800 @ 3k pace, 2 x 400 fast, 2 x 200 fast, 2 mile cool down
Saturday July 4, 2015:
11 miles with 4 x 100 strides
Sunday June 28, 2015:
18 miles
Monday June 29, 2015:
AM: 4 miles/ PM: 9 miles, 4 x 30 sec. with 30 sec rest
Tuesday June 30, 2015:
2 mile warm up, 16 x 400 in sets of 4. First two sets are 2-3 slower than goal race pace 7 second sets are 1 sec faster or matching your goal pace, rest between each 400 & between each set is 200 jog, 2 mile cool down
Wednesday July 1, 2015:
12 miles
Thursday, July 2, 2015:
11 miles
Friday July 3, 2015:
AM: 3 mile shakeout/ PM: 2 mile warm up, 2k @ 10k pace, 1600 @ 8k pace, 1k @ 5k pace, 800 @ 3k pace, 2 x 400 fast, 2 x 200 fast, 2 mile cool down
Saturday July 4, 2015:
11 miles with 4 x 100 strides
Week 68 of Coaching Rubis
This week I had Former U of Colorado Distance Runner Jake Hurysz as my coach
Sunday June 21, 2015:
19 miles
Monday June 22, 2015:
11 miles
Tuesday June 23, 2015:
AM: 5 mile shakeout/ PM: 16 x 200 (rest 200 meters jog) with 3 mile warm up, 2 mile cool down
Wednesday June 24, 2015:
10 miles
Thursday June 25, 2015:
AM: 5 miles/ PM: 7 miles plus 10 x 12 seconds hill sprints
Friday June 26, 2015:
AM: 3 mile shakeout/ PM: 3 mile warm up, 5 x 1k @ 5k pace, rest 400 meters, 800 @ mile pace, 400 fast
Saturday June 27, 2015:
9 miles
Sunday June 21, 2015:
19 miles
Monday June 22, 2015:
11 miles
Tuesday June 23, 2015:
AM: 5 mile shakeout/ PM: 16 x 200 (rest 200 meters jog) with 3 mile warm up, 2 mile cool down
Wednesday June 24, 2015:
10 miles
Thursday June 25, 2015:
AM: 5 miles/ PM: 7 miles plus 10 x 12 seconds hill sprints
Friday June 26, 2015:
AM: 3 mile shakeout/ PM: 3 mile warm up, 5 x 1k @ 5k pace, rest 400 meters, 800 @ mile pace, 400 fast
Saturday June 27, 2015:
9 miles
Week 67 of Coaching Rubis
This week I had Former Missouri Distance Runner Sam Agnew as my coach
Sunday June 14, 2015:
19 mile long run at a medium effort (not necicarily hard but faster than jogging)
Sunday June 14, 2015:
19 mile long run at a medium effort (not necicarily hard but faster than jogging)
Monday June 15, 2015:
A.M- 8 mile run at an easy pace.
P.M- 6.5 mile run at an easy pace with 6x80m strides with walk back recovery.
Tuesday June 16, 2015:
AM
WARMUP: 2mile warmup, drills (A,b, and C skips) 6x80m easy warm up strides.
WORKOUT: 5x1mile at tempo on the track with 2minutes recovery. Then full recovery after the 5th mile and then do 5x30m full out sprints with 3min recovery.
COOLDOWN: 2 miles
PM: 5 miles easy
Wednesday June 17, 2015:
AM: 8miles easy
PM: 6.5 miles easy with 6x80m strides.
Thursday June 18, 2015:
AM
WARMUP: 2mile warmup with drills and 6 easy strides.
Track workout:
(1600m at tempo, 1000m at 5km pace, 800m at 3000m pace) x3 with 2min rest between intervals and 400m jog between sets.
COOLDOWN: 2mile jog
PM: 4 miles easy
Friday June 19, 2015:
3miles easy
Saturday June 20, 2015:
AM:WARMUP:2mile warmup with drills and 6 easy strides
WORKOUT: 12x3min hard/ 2min easy at 5/10km pace. This is a kenyan style fartlek so just make sure you are tired by the end but not completely spent. Work on changing gears.
COOLDOWN: 2mile jog.
PM: 5miles easy
Week 66 of Coaching Rubis
This week had Former Syracuse Distance Runner Joel Hubband as my coach
Sunday June 7, 2015:
AM: 3 miles/ PM: 6 miles with 4 x 200 @ miles pace with 1 min jog, 1 min cool down
Monday June 8, 2015:
6 miles
Tuesday June 9, 2015:
4 miles
Wednesday June 10, 2015:
AM: 4 miles shake out run/ PM: 20 min warm up, Wisco Mile Race: 5:45, after race 6 x 2min with 90 sec jog, then 10 min cool down
Thursday June 11, 2015:
7 miles
Friday June 12, 2015:
AM: 5 miles/ PM: 10 miles
Saturday June 13, 2015:
18 miles; 5 miles normal, 10 mile tempo pace, 3 miles easy
Sunday June 7, 2015:
AM: 3 miles/ PM: 6 miles with 4 x 200 @ miles pace with 1 min jog, 1 min cool down
Monday June 8, 2015:
6 miles
Tuesday June 9, 2015:
4 miles
Wednesday June 10, 2015:
AM: 4 miles shake out run/ PM: 20 min warm up, Wisco Mile Race: 5:45, after race 6 x 2min with 90 sec jog, then 10 min cool down
Thursday June 11, 2015:
7 miles
Friday June 12, 2015:
AM: 5 miles/ PM: 10 miles
Saturday June 13, 2015:
18 miles; 5 miles normal, 10 mile tempo pace, 3 miles easy
Week 65 of Coaching Rubis
This week I had Distance Runner Anthony Solis
Sunday May 31, 2015:
18 miles
Monday June 1, 2015:
AM: 5 miles/ PM: 8 miles
Tuesday June 2, 2015:
AM: 5 miles/ PM: 2 mile warm up, 6 x 1k @ 10k pace, 3 min rest & 4 x 200, 2 mile cool down
Wednesday June 3, 2015:
AM: 15 miles with 6 x 100 strides & core
Thursday June 4, 2015:
AM: 4 miles/ PM: 9 miles & 6 x 100 strides
Friday June 5, 2015:
2 miles warm up, 6 mile tempo & 4 x 200, 2 mile cool down, core work
Saturday June 6, 2015:
6 miles
Sunday May 31, 2015:
18 miles
Monday June 1, 2015:
AM: 5 miles/ PM: 8 miles
Tuesday June 2, 2015:
AM: 5 miles/ PM: 2 mile warm up, 6 x 1k @ 10k pace, 3 min rest & 4 x 200, 2 mile cool down
Wednesday June 3, 2015:
AM: 15 miles with 6 x 100 strides & core
Thursday June 4, 2015:
AM: 4 miles/ PM: 9 miles & 6 x 100 strides
Friday June 5, 2015:
2 miles warm up, 6 mile tempo & 4 x 200, 2 mile cool down, core work
Saturday June 6, 2015:
6 miles
Week 64 of Coaching Rubis
This week I had Canadian Distance Runner Rob Watson
Sunday May 24, 2015:
18 miles
Monday May 25, 2015:
AM: 6 miles/ PM: 6 miles with 8 x 100 strides
Tuesday May 26, 2015:
AM: 6 miles/ PM: 3 mile warm up, 10 x 3 mins ( 1 min jog rest), first 3 @ smooth tempo pace, next 3 @ 10k effort, 3 @ 5k effort, 2 mile cool down
Wednesday May 27, 2015:
AM: 5 miles/ PM: 9 miles with core
Thursday May 28, 2015:
13 miles
Friday May 29, 2015:
3 mile warm up, ladder workout: 800, 12, 1600, 200, 1600, 1200, 800 (400 meter slow jog rest), 3 mile cool down
Saturday May 30, 2015:
AM: 6 miles/ PM: 6 miles
Sunday May 24, 2015:
18 miles
Monday May 25, 2015:
AM: 6 miles/ PM: 6 miles with 8 x 100 strides
Tuesday May 26, 2015:
AM: 6 miles/ PM: 3 mile warm up, 10 x 3 mins ( 1 min jog rest), first 3 @ smooth tempo pace, next 3 @ 10k effort, 3 @ 5k effort, 2 mile cool down
Wednesday May 27, 2015:
AM: 5 miles/ PM: 9 miles with core
Thursday May 28, 2015:
13 miles
Friday May 29, 2015:
3 mile warm up, ladder workout: 800, 12, 1600, 200, 1600, 1200, 800 (400 meter slow jog rest), 3 mile cool down
Saturday May 30, 2015:
AM: 6 miles/ PM: 6 miles
Sunday, July 12, 2015
Distance ESPY Awards
This blog is the yearly Distance ESPY Awards cause ESPN can't even point track & field in of there categories at The ESPY Awards & they took away the Track & Field Award. So I decided to do the Distance ESPY Awards.
Best Man Bun (4 Way Tie): Robby Andrews, Will Leer, Evan Jager, & Ciaran O'Lionaird
Best Beard: Will Leer
Best Man Bun/Beard Combo: Will Leer
Best Comeback: Nick Symmonds & Robby Andrews
Comeback 2016: Ciaran O'Lionaird
Best College Athlete: Male: Edward Cheserek
Female: Katy Avery
Best International Athlete: Male (10 Way Tie): Ryan Gregson, Jordan Williamsz, Charlie Grice, Tom Farrell, Rossco Murray, Chris O'Hare, Ciaran O'Lionaird, Ben St. Lawrence, Brett Robinson, Collis Birmingham
Female: Geneive LaCaze
Best Athlete: Male: Nick Symmonds
Female: Shannon Rowbury
Best Races (4 Way Tie): Men's 1500 Finals at USA Championships, Men's 800 Finals at USA Championships, Evan Jager's American Steeple Record at Paris Meet, Men's 1500 Finals at British Championships
Best Grinder: Craig Lutz
Best Running Company: Run Gum
Best College Team: Male: U of Oregon
Female (2 Way Tie): Iowa State & U Of New Mexico
Best New Pro Distance Runners: Male (2 Way Tie): Will Geoghegan & Eric Jenkins
Female: Colleen Quigley
Best High School Runner (2 Way Tie): Mikey Brannigan, Grant Fischer
Best Runner Abs: Ciaran O'Lionaird & Jordan McNamara
Best Runner Quads: Matt Centrowitz
Best Runner Calves: Forrest Misenti
Best Runner Arms: Decathlon Trey Hardee
Best Pro Team (2 Way Tie): Brooks Beast & Melbourne Track Club
Best Runner Hair: Ciaran O'Lionaird & Robby Andrews
Best Instagram Account: Kyle Merber
Best Non-Sponsored Athlete: Craig Lutz & Jake Hurysz
Best Running Holiday: #NationalColbyAlexanderDay
Where are they now?: Elijah Greer
Guy I would love to see with a Man Bun & Full Beard: Nick Symmonds
Best Man Bun (4 Way Tie): Robby Andrews, Will Leer, Evan Jager, & Ciaran O'Lionaird
Best Beard: Will Leer
Best Man Bun/Beard Combo: Will Leer
Best Comeback: Nick Symmonds & Robby Andrews
Comeback 2016: Ciaran O'Lionaird
Best College Athlete: Male: Edward Cheserek
Female: Katy Avery
Best International Athlete: Male (10 Way Tie): Ryan Gregson, Jordan Williamsz, Charlie Grice, Tom Farrell, Rossco Murray, Chris O'Hare, Ciaran O'Lionaird, Ben St. Lawrence, Brett Robinson, Collis Birmingham
Female: Geneive LaCaze
Best Athlete: Male: Nick Symmonds
Female: Shannon Rowbury
Best Races (4 Way Tie): Men's 1500 Finals at USA Championships, Men's 800 Finals at USA Championships, Evan Jager's American Steeple Record at Paris Meet, Men's 1500 Finals at British Championships
Best Grinder: Craig Lutz
Best Running Company: Run Gum
Best College Team: Male: U of Oregon
Female (2 Way Tie): Iowa State & U Of New Mexico
Best New Pro Distance Runners: Male (2 Way Tie): Will Geoghegan & Eric Jenkins
Female: Colleen Quigley
Best High School Runner (2 Way Tie): Mikey Brannigan, Grant Fischer
Best Runner Abs: Ciaran O'Lionaird & Jordan McNamara
Best Runner Quads: Matt Centrowitz
Best Runner Calves: Forrest Misenti
Best Runner Arms: Decathlon Trey Hardee
Best Pro Team (2 Way Tie): Brooks Beast & Melbourne Track Club
Best Runner Hair: Ciaran O'Lionaird & Robby Andrews
Best Instagram Account: Kyle Merber
Best Non-Sponsored Athlete: Craig Lutz & Jake Hurysz
Best Running Holiday: #NationalColbyAlexanderDay
Where are they now?: Elijah Greer
Guy I would love to see with a Man Bun & Full Beard: Nick Symmonds
Sunday, May 24, 2015
Week 63 of Coaching Rubis
In week 63 of Coaching Rubis I had Canadian Reid Coolsaet as my coach
Sunday May 17, 2015:
16 mile long run
Monday May 18, 2015:
AM: 5 miles/ PM: 10 miles
Tuesday May 19, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 min/8 min/6 min/4 min/2 min, 2 min rest in between each rep, 2mile cool down
Wednesday May 20, 2015:
AM: 5 miles/ PM: 8 miles, 8 x 100 strides, 100 jog recovery, 1 mile easy
Thursday May 21, 2015:
AM: 6 miles/ PM: 10 miles
Friday May 22, 2015:
AM: 4 miles/ PM: 3 mile warm up, 8 x 600 (600 repeats: run the 400 @ 10k pace & last 200 at 1500 pace)/200 rest, 3 mile cool down
Saturday May 23, 2015:
6 miles & core exercise
Sunday May 17, 2015:
16 mile long run
Monday May 18, 2015:
AM: 5 miles/ PM: 10 miles
Tuesday May 19, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 min/8 min/6 min/4 min/2 min, 2 min rest in between each rep, 2mile cool down
Wednesday May 20, 2015:
AM: 5 miles/ PM: 8 miles, 8 x 100 strides, 100 jog recovery, 1 mile easy
Thursday May 21, 2015:
AM: 6 miles/ PM: 10 miles
Friday May 22, 2015:
AM: 4 miles/ PM: 3 mile warm up, 8 x 600 (600 repeats: run the 400 @ 10k pace & last 200 at 1500 pace)/200 rest, 3 mile cool down
Saturday May 23, 2015:
6 miles & core exercise
Week 62 of Coaching Rubis
Week 62 of Coaching Rubis I had NY/NJ runner Mike Rutt
Sunday May 10, 2015:
16 mile long run
Monday May 11, 2015:
AM: 5 miles/ PM: 8 miles
Tuesday May 12, 2015:
AM: 4 miles/ PM: 2 mile warm up, 15 min tempo, 2 min rest, 6 x 400 @ 5k pace, 2 min rest, 10 min tempo, 3 mile cool down
Wednesday May 13, 2015:
12 mile run
Thursday May 14, 2015:
8 mile pre meet with 4 x 200 strides
Friday May 15, 2015:
AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool up
Saturday May 16, 2015:
AM: 8 miles/ PM: 5 miles
Sunday May 10, 2015:
16 mile long run
Monday May 11, 2015:
AM: 5 miles/ PM: 8 miles
Tuesday May 12, 2015:
AM: 4 miles/ PM: 2 mile warm up, 15 min tempo, 2 min rest, 6 x 400 @ 5k pace, 2 min rest, 10 min tempo, 3 mile cool down
Wednesday May 13, 2015:
12 mile run
Thursday May 14, 2015:
8 mile pre meet with 4 x 200 strides
Friday May 15, 2015:
AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool up
Saturday May 16, 2015:
AM: 8 miles/ PM: 5 miles
Week 61 of Coaching Rubis
During Week 61 of Coaching Rubis I had Chris Gowell as my coach
Sunday May 3, 2015:
15 mile long run
Monday May 4, 2015:
AM: 7 miles/ PM: 5 miles
Tuesday May 5, 2015:
AM: 5 miles/ PM: 2 mile warm up, 4 sets of 3 min @ 10k pace/ 2 min @ 5k pace/ 1 min @ mile pace with 90 sec recovery between all reps 3 mile cool down
Wednesday May 6, 2015:
12 miles easy
Thursday May 7, 2015:
8 miles pre meet with 4 x 200 strides
Friday May 8, 2015:
AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool down
Saturday Mat 9, 2015:
AM: 8 miles/ PM: 5 miles
Monday, May 4, 2015
Week 60 of Coaching Rubis
In Week 60 I had my Waukesha Home Boy & Pro Distance Runner Erik Sowinski as my coach
Sunday - 16 mile long run
Monday - AM : 8 miles PM : 5 miles
Tuesday - 3 mile warmup, 6 sets of 5 min hard, 2 min easy, 3 mile cooldown, core
Wednesday - AM : 8 miles PM : 5 miles
Thursday - 3 mile warmup, 6 x 1k @ 5k race pace with 3 min recovery then 4x200m
at mile race pace with 2 min recovery , 3 mile cooldown
Friday - 7 mile pre meet run, 4 x 100m strides
Saturday - AM : 2 mile shakeout run, PM : 3 mile warmup, Steeple RACE, 5 mile cooldown
Sunday - 16 mile long run
Monday - AM : 8 miles PM : 5 miles
Tuesday - 3 mile warmup, 6 sets of 5 min hard, 2 min easy, 3 mile cooldown, core
Wednesday - AM : 8 miles PM : 5 miles
Thursday - 3 mile warmup, 6 x 1k @ 5k race pace with 3 min recovery then 4x200m
at mile race pace with 2 min recovery , 3 mile cooldown
Friday - 7 mile pre meet run, 4 x 100m strides
Saturday - AM : 2 mile shakeout run, PM : 3 mile warmup, Steeple RACE, 5 mile cooldown
Week 59 of Coaching Rubis
During Week 59 I had OTC Elite's Tyler Mulder as my coach
Sunday: 15 miles
Monday: AM: 8 miles/ PM: 4 miles
Tuesday: AM: 4 mile shake out/ PM: 3 mile warm up, 4x800m at 10k race pace
with 2 minute recovery. Then 3x100 strides fast.
Wednesday: AM: 10 miles/ PM: 4 miles
Thrusday: 6 miles & 4x 100 strides
Friday: AM: 2 mile shake out run/ PM: 3 mile warm up, 10k race, 3 mile cool down
Saturday: 12 miles
Sunday: 15 miles
Monday: AM: 8 miles/ PM: 4 miles
Tuesday: AM: 4 mile shake out/ PM: 3 mile warm up, 4x800m at 10k race pace
with 2 minute recovery. Then 3x100 strides fast.
Wednesday: AM: 10 miles/ PM: 4 miles
Thrusday: 6 miles & 4x 100 strides
Friday: AM: 2 mile shake out run/ PM: 3 mile warm up, 10k race, 3 mile cool down
Saturday: 12 miles
Week 58 of Coaching Rubis
In week 58 of Coaching Rubis I had Head Women's Coach at Iowa State Andrea McDonough as my coach
Sunday: recovery long run 12 miles
Monday: another recovery run am/8miles pm/4miles
Tuesday: no workout (recover off 10k) am/8miles pm/4miles
wednesday: recovery am/ 10miles pm/4miles
Thursday: am/4mile shake-out pm/track session 2 sets of (200,600,400, 200) with
2min recovery between all and 4 min between sets. Workout @ 3k race pace.
Friday: am/5mile pm/5mile plus easy strides
Saturday: am/ shake-out 2miles pm/ RACE!
Sunday: recovery long run 12 miles
Monday: another recovery run am/8miles pm/4miles
Tuesday: no workout (recover off 10k) am/8miles pm/4miles
wednesday: recovery am/ 10miles pm/4miles
Thursday: am/4mile shake-out pm/track session 2 sets of (200,600,400, 200) with
2min recovery between all and 4 min between sets. Workout @ 3k race pace.
Friday: am/5mile pm/5mile plus easy strides
Saturday: am/ shake-out 2miles pm/ RACE!
Week 57 of Coaching Rubis
I had Pro Distance Runner and Former Oregon Duck AJ Acosta as my coach
Sunday: 17 miles
Monday: Recovery run AM/PM. Cap longer run at 60min, with shorter run no more than 35min.
Tuesday: AM (4M Shakeout) PM: Descending Quarters (2 sets of 4x400. Start at 5k pace and work down. numbers 7-8 should be close to mile pace) Rest is 200m walk/jog between intervals, and rest is 400m between sets (ie 400m walk/jog between intervals 4 and 5)
Wednesday: Medium LR (recovery run) 70% of normal LR Mileage. Take it easy today
Thursday: 3x [1min/2min/3min] Fartlek. Rest is 1min jog @ training run pace.
Friday: PreMeet! (35-40min run followed by 2x400. 1 @ 10k pace, 1 @ 5k pace with 3min between)
Saturday: Race.
Week 56 of Coaching Rubis
In week 56 of Coaching Rubis I had the great 10K Pro Distance runner Molly Huddle as my coach
Sunday: 15 miles
Monday- am:7 miles recovery
Pm: 4 miles recovery
Tuesday-am:10 miles
Pm: 4 miles and 6 strides
Wednesday- am: 6 mile tempo on road at marathon pace (3 mi warmup and cooldown)
Pm: easy 3
Thursday- am: 8 easy
Pm: 4
Friday- am: 10 miles
Pm: off
Saturday- am: 8x1k with 2:30 rest (2 mi warmup and cooldown) at 5 k pace
Pm: 4 easy
Sunday: 15 miles
Monday- am:7 miles recovery
Pm: 4 miles recovery
Tuesday-am:10 miles
Pm: 4 miles and 6 strides
Wednesday- am: 6 mile tempo on road at marathon pace (3 mi warmup and cooldown)
Pm: easy 3
Thursday- am: 8 easy
Pm: 4
Friday- am: 10 miles
Pm: off
Saturday- am: 8x1k with 2:30 rest (2 mi warmup and cooldown) at 5 k pace
Pm: 4 easy
Week 55 of Coaching Rubis
During Week 55 of Coaching Rubis I had Iowa State Distance Coach Will Palmer
SUNDAY - 14mi
14mi Long Run (steady...not hard) + 6-8 x 100m Strides
MONDAY - 13mi
am - 4mi
pm - 9mi
TUESDAY - 10-11mi
am - 2-3mi shakeout
pm Workout (flats if you like working out in something like that)
3mi warmup
2 x 800m @ 10k pace [rec = 3min]
2 x 400m @ 5k pace [rec = 2min]
4 x 200m @ 3k pace [rec = 2min]
3mi warmdown
WEDNESDAY - 10mi
am or pm - 10mi
THURSDAY - 10mi
am - 4mi
pm - 5mi run / 4-5 x "feel good" 200m (5k pace --> 3k pace) *in spikes* [rec = 2min] / 1mi warmdown
FRIDAY - 7-9mi
am - 5-6mi easy
pm - 2-3mi light shakeout jog
SATURDAY - 13-14mi
am - 10km race (3mi warmup / 3mi warmdown) = 10mi
pm - 3-4mi shakeout
Week 54 of Coaching Rubis
In week 54 of Coaching Rubis I had Pro Distance Runner Tommy Schmitz as my coach
Sunday- 18 miles
Monday – 2 runs but after second I’d like you to end with 10x100m with 60 rest. Doesn’t have to be exactly 100m but just get it in
Tuesday – Easy 4-5 in the morning and then in the afternoon come back with 4 sets of 800/200 with 2 min b/t reps, 3:30 b/t sets. 800m at 5k pace and 200 at mile pace …. Foundation Training or Yoga with 20 minutes of foam rolling
Wednesday – Just get out the door for a medium long run. Abs after
Thursday – 2 Runs with 10x10 second hills after second one. 90 second rest btw reps
Friday- AM 5 miles/afternoon I want you to do what I call an “Ipod Run” If you have an ipod with headphones I want you to crank up some tunes and go for a hard run. This run should be at the hard end of your normal from the start and then just progressively faster until the last mile or two you are pretty much running as hard as you can. Don’t worry about the exact pace. Just run hard and jam to the music. A good strong aerobic effort is what we’re looking for! Get that aerobic system fired and cranking.
Saturday- AM 7 miles/ PM 7 miles
Sunday- 18 miles
Monday – 2 runs but after second I’d like you to end with 10x100m with 60 rest. Doesn’t have to be exactly 100m but just get it in
Tuesday – Easy 4-5 in the morning and then in the afternoon come back with 4 sets of 800/200 with 2 min b/t reps, 3:30 b/t sets. 800m at 5k pace and 200 at mile pace …. Foundation Training or Yoga with 20 minutes of foam rolling
Wednesday – Just get out the door for a medium long run. Abs after
Thursday – 2 Runs with 10x10 second hills after second one. 90 second rest btw reps
Friday- AM 5 miles/afternoon I want you to do what I call an “Ipod Run” If you have an ipod with headphones I want you to crank up some tunes and go for a hard run. This run should be at the hard end of your normal from the start and then just progressively faster until the last mile or two you are pretty much running as hard as you can. Don’t worry about the exact pace. Just run hard and jam to the music. A good strong aerobic effort is what we’re looking for! Get that aerobic system fired and cranking.
Saturday- AM 7 miles/ PM 7 miles
Week 53 of Coaching Rubis
In week 53 of Coaching Rubis I Pro Distance Runner Chris Derrick as my coach
Sunday, March 8th: 15 mile long run
Monday, March 9th: AM: 6 miles, strides. PM: 6 miles and 10 minutes of ab exercises.
Tuesday, March 9th: 8 mile progression run. Our goal is to drop 5 seconds a mile down until the last mile is at your "true" tempo pace (5k pace + 30 seconds). So if your 5k pace is 6:30, then ideally you would run 7:35, 7:30, 7:25, 7:20, 7:15, 7:10, 7:05, 7:00. But that's just an example- adjust it for your individual fitness. The goal here is to have most of the run be fairly relaxed and then just have the last 2-3 miles sting a little bit.
Wednesday, March 10th: AM: 7 miles, PM: 7 miles. Get in 10 minutes of abs after one of the runs.
Thursday, March 11th: 10 miles, 6x150 building up to top speed by the end of each one. Make sure you get in few stretches or drills beforehand.
Friday, March 12th: We're going to get in some 5k specific work. I want you to do 2 sets of 8x400 with a 100 meter jog between reps and a 5 minute rest between sets. I want most of the 400's to be at 5k pace, but feel free to start out a little slower and finish a little faster. 100 meters is not a very long recovery so this should sting a bit. Focus on the finding a good rhythm.
Saturday, March 13th: 10 miles EASY
Sunday, March 8th: 15 mile long run
Monday, March 9th: AM: 6 miles, strides. PM: 6 miles and 10 minutes of ab exercises.
Tuesday, March 9th: 8 mile progression run. Our goal is to drop 5 seconds a mile down until the last mile is at your "true" tempo pace (5k pace + 30 seconds). So if your 5k pace is 6:30, then ideally you would run 7:35, 7:30, 7:25, 7:20, 7:15, 7:10, 7:05, 7:00. But that's just an example- adjust it for your individual fitness. The goal here is to have most of the run be fairly relaxed and then just have the last 2-3 miles sting a little bit.
Wednesday, March 10th: AM: 7 miles, PM: 7 miles. Get in 10 minutes of abs after one of the runs.
Thursday, March 11th: 10 miles, 6x150 building up to top speed by the end of each one. Make sure you get in few stretches or drills beforehand.
Friday, March 12th: We're going to get in some 5k specific work. I want you to do 2 sets of 8x400 with a 100 meter jog between reps and a 5 minute rest between sets. I want most of the 400's to be at 5k pace, but feel free to start out a little slower and finish a little faster. 100 meters is not a very long recovery so this should sting a bit. Focus on the finding a good rhythm.
Saturday, March 13th: 10 miles EASY
Week 52 of Coaching Rubis
In week 52 of Coaching Rubis I had Pro Steeplechaser Evan Jager as my coach
Sunday: 15 mile long run.
Monday: Double- 10miles and 5 miles. 15 miles total
Tuesday: 3mile warm up w/ some stretches/drils and 3-6 strides. Workout: 4 mile tempo at 1:45/lap (7min/mile=28min for 4miles). Take a 6-8min jog for recovery and then do 8x400 w/ 90sec rest (97, 95, 87, 85, 97, 95, 87, 85). 2 mile cool down. 11 miles total
Wednesday: Double- 8 miles and 5 miles. 13 miles total
Thursday: 3 mile warm up with some stretches/drills and 3-6 strides. Workout: 12x 300 w/ 90sec rest (#’s 1-3 at 71sec, #’s 4-6 at 69sec, #’s 7-9 at 67sec, #’s 10-12 at 65sec). 2 mile cool down.
Try to get in a 5 mile run on Thursday either before or after your workout depending on when you like to workout. 12 miles total
Friday: Pre Meet- 5miles easy and then some stretches/drills and 3-6strides.
Saturday: RACEDAY- 3 mile warm up with some stretches/drills and 3-6 strides. 3k Race. 2 mile cool down. 7 miles total
Sunday: 15 mile long run.
Monday: Double- 10miles and 5 miles. 15 miles total
Tuesday: 3mile warm up w/ some stretches/drils and 3-6 strides. Workout: 4 mile tempo at 1:45/lap (7min/mile=28min for 4miles). Take a 6-8min jog for recovery and then do 8x400 w/ 90sec rest (97, 95, 87, 85, 97, 95, 87, 85). 2 mile cool down. 11 miles total
Wednesday: Double- 8 miles and 5 miles. 13 miles total
Thursday: 3 mile warm up with some stretches/drills and 3-6 strides. Workout: 12x 300 w/ 90sec rest (#’s 1-3 at 71sec, #’s 4-6 at 69sec, #’s 7-9 at 67sec, #’s 10-12 at 65sec). 2 mile cool down.
Try to get in a 5 mile run on Thursday either before or after your workout depending on when you like to workout. 12 miles total
Friday: Pre Meet- 5miles easy and then some stretches/drills and 3-6strides.
Saturday: RACEDAY- 3 mile warm up with some stretches/drills and 3-6 strides. 3k Race. 2 mile cool down. 7 miles total
Week 51 of Coaching Rubis
In week 51 of Coaching Rubis I had an Aussie as my coach, Lissy Duncan
Feb 22: 16 mile long run
Monday 23: AM- 5 miles/ PM- 10 miles
Tuesday 24: AM- 4 miles PM- 2 mile tempo, 6x200m, 1 mile tempo
Wednesday 25: 9 mile run
Thursday 26: Gershler fartlek:
30sec hard, 90sec easy,
30sec hard, 75 sec easy,
30sec hard, 60 sec easy,
30sec hard, 45 sec easy,
30sec hard, 30 sec easy,
30sec hard, 15 sec easy,
30sec hard. x 2 sets if racing, x3 sets if not racing
Friday 27: 3-4 mile jog and strides (you can do this whether you race or not)
Saturday 28: Race day! Or if not racing, 2 mile tempo, 6x1 minute hills, 2 mile tempo
Week 50 of Coaching Rubis
In Week 50 of Coaching Rubis I had the coach of the Pro Group Northern Arizona Elite Ben Rosario
Monday: AM- 5 miles | PM- 10 miles
Tuesday: AM- 5 miles + drills and strides | PM- 10 miles
Wednesday: AM 3 miles | PM The Lumberjack!! 4 x 400 in 1:37 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:40 pace. 2 minutes rest. 4 x 400 in 1:35 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:32 pace. 2 minutes rest. 4 x 400 in 1:33 with 1 minute rest. * Do a 2 mile warmup beforehand and a 2 mile cooldown afterward.
Thursday: AM- 4 miles/ PM- 8 miles
Friday: AM 3 miles easy | PM 3 miles easy + drills and strides
Saturday: 3k at Eastbay Indoor Track Invite at UW Stevens Point
Sunday: 16 mile long run
Monday: AM- 5 miles | PM- 10 miles
Tuesday: AM- 5 miles + drills and strides | PM- 10 miles
Wednesday: AM 3 miles | PM The Lumberjack!! 4 x 400 in 1:37 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:40 pace. 2 minutes rest. 4 x 400 in 1:35 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:32 pace. 2 minutes rest. 4 x 400 in 1:33 with 1 minute rest. * Do a 2 mile warmup beforehand and a 2 mile cooldown afterward.
Thursday: AM- 4 miles/ PM- 8 miles
Friday: AM 3 miles easy | PM 3 miles easy + drills and strides
Saturday: 3k at Eastbay Indoor Track Invite at UW Stevens Point
Week 49 of Coaching Rubis
I had Northern Arizona University Distance Coach Eric Heins as my coach
February 8 - Easy Long Run - 16 Miles
February 9 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 10 - AM - AM 5Mile Run, PM - 8-10Mile Run
February 11 - 12x400 starting every 3min. First 4 should be at 5k pace,
next 4 should be at 3k pace, last 4 should be at Mile pace
February 12 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 13 - 5-6 Miles Easy with 3-4 x 200m at 5k race pace, 3min in
between them
February 14 - 5k, 3k at UW PLatteville
February 8 - Easy Long Run - 16 Miles
February 9 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 10 - AM - AM 5Mile Run, PM - 8-10Mile Run
February 11 - 12x400 starting every 3min. First 4 should be at 5k pace,
next 4 should be at 3k pace, last 4 should be at Mile pace
February 12 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 13 - 5-6 Miles Easy with 3-4 x 200m at 5k race pace, 3min in
between them
February 14 - 5k, 3k at UW PLatteville
Week 48 of Coaching Rubis
In week 48 of Coaching Rubis I had Elliott Heath as my coach
Sunday 2/1: 15 mi. Long Run. Last 4 miles, progress each mile to get 10 to 15
seconds faster than the previous mile.
Monday 2/2: A.M. 12 miles easy training run (preferably on soft surface)
P.M. 3 miles easy followed by 6X100m building strides with 100m jog rest.
These strides should gradually build for the first 80 meters and the last 20
meters should be about 85% of your max speed. Finish with 20 minutes of
core/planks
Tuesday 2/3: 3 mile warm up. Strides and drills and whatever you need to be
fully warmed up
On an 800-1000m loop (preferably hilly), do a loop followed by 10 push-ups
and 10 sit-ups and then go straight into the next loop. Running pace on the
loop should be hard tempo effort. Do as many loops as you can in 30 minutes.
Whenever you reach 30 minutes, finish the loop you are on.
3 mile cool down.
Wednesday 2/4: A.M. 8 miles easy.
P.M. 6 miles moderate-easy (15 seconds faster per mile than easy training
run)
Finish with 6x150m strides on the track (last 50m of each stride should
be as fast as you can go while maintaining form. Walk back recovery. 20 minutes
of core/planks
Thursday 2/5: A.M. 3 mile shake-out.
P.M. 3 mile warm up. Strides and drills and whatever you need to be fully
warmed up
3X(4X400). Take a lap jog (about 3 min. rest between sets)
1st set (5k race pace with 60 seconds rest between each 400)
2nd set (3k race pace with 75 seconds rest between each 400)
3rd set (1500 race pace with 90 seconds between each 400)
2-3 miles cool down
Friday 2/6: 7 mi. easy run with strides and drills at the end
Saturday 2/7: RACE DAY. I would just stick to your normal warm-up routine for
today. If you are looking for some direction, this is what I might do for a
raceday routine:
- 15 min easy shakeout 4 hours before race.
- Starting 1 hour before the race, do 15 min easy jog.
- Come back for bathroom, drills and stretching.
- 25-30 min before race go out for 5 min. race-prep run. (1:00 easy, 45 sec @
tempo pace, 45 sec easy, 30 @ 3k race pace, 30 sec easy, 15 second sprint)
- That should get you back with 15-20 min to get your spikes on and do a couple
more strides
After the race as a part of your cool-down do a mile of stride 100m, jog 100m.
Sunday 2/1: 15 mi. Long Run. Last 4 miles, progress each mile to get 10 to 15
seconds faster than the previous mile.
Monday 2/2: A.M. 12 miles easy training run (preferably on soft surface)
P.M. 3 miles easy followed by 6X100m building strides with 100m jog rest.
These strides should gradually build for the first 80 meters and the last 20
meters should be about 85% of your max speed. Finish with 20 minutes of
core/planks
Tuesday 2/3: 3 mile warm up. Strides and drills and whatever you need to be
fully warmed up
On an 800-1000m loop (preferably hilly), do a loop followed by 10 push-ups
and 10 sit-ups and then go straight into the next loop. Running pace on the
loop should be hard tempo effort. Do as many loops as you can in 30 minutes.
Whenever you reach 30 minutes, finish the loop you are on.
3 mile cool down.
Wednesday 2/4: A.M. 8 miles easy.
P.M. 6 miles moderate-easy (15 seconds faster per mile than easy training
run)
Finish with 6x150m strides on the track (last 50m of each stride should
be as fast as you can go while maintaining form. Walk back recovery. 20 minutes
of core/planks
Thursday 2/5: A.M. 3 mile shake-out.
P.M. 3 mile warm up. Strides and drills and whatever you need to be fully
warmed up
3X(4X400). Take a lap jog (about 3 min. rest between sets)
1st set (5k race pace with 60 seconds rest between each 400)
2nd set (3k race pace with 75 seconds rest between each 400)
3rd set (1500 race pace with 90 seconds between each 400)
2-3 miles cool down
Friday 2/6: 7 mi. easy run with strides and drills at the end
Saturday 2/7: RACE DAY. I would just stick to your normal warm-up routine for
today. If you are looking for some direction, this is what I might do for a
raceday routine:
- 15 min easy shakeout 4 hours before race.
- Starting 1 hour before the race, do 15 min easy jog.
- Come back for bathroom, drills and stretching.
- 25-30 min before race go out for 5 min. race-prep run. (1:00 easy, 45 sec @
tempo pace, 45 sec easy, 30 @ 3k race pace, 30 sec easy, 15 second sprint)
- That should get you back with 15-20 min to get your spikes on and do a couple
more strides
After the race as a part of your cool-down do a mile of stride 100m, jog 100m.
Week 47 of Coaching Rubis
During Week 47 I had Chico State Distance Coach Gary Towne as my coach
Sunday: 15 mile Long Run
Monday: AM: 4 mile easy run, PM: 8 mile run finishing @ track. 6 X 200m @ 15-800 paces with 200 easy between.. 2 laps easy following= 10miles total in PM
Tuesday: AM: 4 mile easy run,
PM: 2 X 2mi, 1 X Mile repeats @ Lactate Threshold Pace (This pace would be roughly your 5k pace per mile+ 20 seconds). So if your 5k pace is 6:15 per mile, then your LT pace might be @ 6:35ish per mile. For the final mile of this workout try to cut the pace down with each lap. Maybe LT pace first lap, 10k the second, 5k the third, and a touch faster the fourth. 2.5 min rests between intervals.
Wed: AM 4 miles, PM 10 miles with 4 X 100m strides after.
Thurs: PM: 4 X (800 jog 100m, 300) with lap jogs between sets. This workout explained. 800m @ 5k-ish pace, jog 100m, 300m @ 15ish pace.. Then jog a lap. Repeat 3 more times for 4 sets total.
Friday: AM: Easy 3-5mi shake out run w/ 4 X 100m strides to follow.
Saturday: 3mi warm up finishing @ a decent pace for the final mile. Approximately 30 min before the race we usually do 2 X 200-300m long strides @ 1500-3k intensity with 1 min standing between. Whether or not you try the long strides is totally up to you because I don’t want to throw you too much out of your normal pre-race routine. We do long strides before to get the lungs/legs dialed in and warmed up. We then do some quicker 100m strides in the 10 min leading up to the start of the race.
Sunday: 15 mile Long Run
Monday: AM: 4 mile easy run, PM: 8 mile run finishing @ track. 6 X 200m @ 15-800 paces with 200 easy between.. 2 laps easy following= 10miles total in PM
Tuesday: AM: 4 mile easy run,
PM: 2 X 2mi, 1 X Mile repeats @ Lactate Threshold Pace (This pace would be roughly your 5k pace per mile+ 20 seconds). So if your 5k pace is 6:15 per mile, then your LT pace might be @ 6:35ish per mile. For the final mile of this workout try to cut the pace down with each lap. Maybe LT pace first lap, 10k the second, 5k the third, and a touch faster the fourth. 2.5 min rests between intervals.
Wed: AM 4 miles, PM 10 miles with 4 X 100m strides after.
Thurs: PM: 4 X (800 jog 100m, 300) with lap jogs between sets. This workout explained. 800m @ 5k-ish pace, jog 100m, 300m @ 15ish pace.. Then jog a lap. Repeat 3 more times for 4 sets total.
Friday: AM: Easy 3-5mi shake out run w/ 4 X 100m strides to follow.
Saturday: 3mi warm up finishing @ a decent pace for the final mile. Approximately 30 min before the race we usually do 2 X 200-300m long strides @ 1500-3k intensity with 1 min standing between. Whether or not you try the long strides is totally up to you because I don’t want to throw you too much out of your normal pre-race routine. We do long strides before to get the lungs/legs dialed in and warmed up. We then do some quicker 100m strides in the 10 min leading up to the start of the race.
Wednesday, March 11, 2015
DI, DII, & DIII Indoor Track Nattys Predictions
In this blog I will make my predictions in some races at DI, DII, & DIII Indoor Track Nattys which are happening this weekend.
DI Nattys:
Women's Mile:
1st Iona's Rosie Clarke
2nd Leah O'Connor
Women's 3k:
1st Katy Moen
2nd Calli Thackery
3rd Dominique Scott
4th Emily Sisson
Women's 5k:
1st Emily Sisson
2nd Molly Seidel
Women's DMR:
1st New Mexico
Men's 800:
1st Shaquille Walker
2nd Edward Kemboi
3rd Joe McAsey
4th Ryan Manahan
Men's Mile:
1st Chad Noelle
2nd Julian Oakley
3rd Edward Cheserek
4th Elmar Engholm
5th Patrick Joseph
Men's 3k:
1st Adam Bitchell
Or The Oregon Guys Will Go 1-5 scoring 33 points
Men's 5k
1st Kemoy Campbell
2nd Marc Scott
3rd Craig Lutz
Men's DMR
1st OSU
2nd Arkansas
3rd Virginia
4th Villanova
5th Oregon
6th Alabama
7th Stanford
8th Duke
9th Virginia Tech
10th Iowa State
DII Nattys:
Men's 800:
1st Shane Niksic
Men's Mile:
1st Keifer Johnson
Men's 3k:
1st Kevin Batt
2nd Bryce Bradley
3rd Johnnie Guy
Men's 5k:
1st Matt Daniels
2nd Johnnie Guy
3rd Bryce Bradley
Men's DMR:
1st Adam State
DIII Nattys:
All-Americans:
Thugood Dennis (60 & 4 x 400)
Cooper Witt (200)
Eli Horton (mile)
Dawson Miller (3k)
Patrick Jenkins (3k & 5k)
Paul Van Grinsven (5k)
Cole Decker (5k)
Nate Rouhier (5k)
Andrew Nottling (High Jump)
DI Nattys:
Women's Mile:
1st Iona's Rosie Clarke
2nd Leah O'Connor
Women's 3k:
1st Katy Moen
2nd Calli Thackery
3rd Dominique Scott
4th Emily Sisson
Women's 5k:
1st Emily Sisson
2nd Molly Seidel
Women's DMR:
1st New Mexico
Men's 800:
1st Shaquille Walker
2nd Edward Kemboi
3rd Joe McAsey
4th Ryan Manahan
Men's Mile:
1st Chad Noelle
2nd Julian Oakley
3rd Edward Cheserek
4th Elmar Engholm
5th Patrick Joseph
Men's 3k:
1st Adam Bitchell
Or The Oregon Guys Will Go 1-5 scoring 33 points
Men's 5k
1st Kemoy Campbell
2nd Marc Scott
3rd Craig Lutz
Men's DMR
1st OSU
2nd Arkansas
3rd Virginia
4th Villanova
5th Oregon
6th Alabama
7th Stanford
8th Duke
9th Virginia Tech
10th Iowa State
DII Nattys:
Men's 800:
1st Shane Niksic
Men's Mile:
1st Keifer Johnson
Men's 3k:
1st Kevin Batt
2nd Bryce Bradley
3rd Johnnie Guy
Men's 5k:
1st Matt Daniels
2nd Johnnie Guy
3rd Bryce Bradley
Men's DMR:
1st Adam State
DIII Nattys:
All-Americans:
Thugood Dennis (60 & 4 x 400)
Cooper Witt (200)
Eli Horton (mile)
Dawson Miller (3k)
Patrick Jenkins (3k & 5k)
Paul Van Grinsven (5k)
Cole Decker (5k)
Nate Rouhier (5k)
Andrew Nottling (High Jump)
Wednesday, February 25, 2015
Week 46 of Coaching Rubis
This week of week 46 of coaching Rubis I had Josh Cox as my coach
Sunday Jan. 18, 2015:
15 miles
Monday Jan. 19, 2015:
AM: 9 miles/PM: 4 miles with 10 x 100 strides
Tuesday Jan. 20, 2015:
AM: 5 miles/PM: 3 mile warm up, 3 sets of 3 x 1k with 45 sec rest, 3-4 min jog after each set, 2 x 200 with 100 jog
Wednesday Jan. 21, 2015:
AM: 6 miles/PM: 5 miles
Thursday Jan. 22, 2015:
3 mile warm up, 4 x (800, jog 100, 300)with lap jog between sets, 3 mile cool down
Friday Jan. 23, 2015:
5 mile shake out with 4 x 100 strides
Saturday Jan. 24, 2015:
3 mile warm up, 2 x 200 (30 mins before race) with 1 min rest, 3k race-11:19.98, 3 mile cool down
Sunday Jan. 18, 2015:
15 miles
Monday Jan. 19, 2015:
AM: 9 miles/PM: 4 miles with 10 x 100 strides
Tuesday Jan. 20, 2015:
AM: 5 miles/PM: 3 mile warm up, 3 sets of 3 x 1k with 45 sec rest, 3-4 min jog after each set, 2 x 200 with 100 jog
Wednesday Jan. 21, 2015:
AM: 6 miles/PM: 5 miles
Thursday Jan. 22, 2015:
3 mile warm up, 4 x (800, jog 100, 300)with lap jog between sets, 3 mile cool down
Friday Jan. 23, 2015:
5 mile shake out with 4 x 100 strides
Saturday Jan. 24, 2015:
3 mile warm up, 2 x 200 (30 mins before race) with 1 min rest, 3k race-11:19.98, 3 mile cool down
Week 45 of Coaching Rubis
In week 45 I had the distance coach of Texas A & M Wendal McCravy as my coach
Sunday Jan. 11, 2015:
16 miles
Monday Jan. 12, 2015:
AM: 9 miles with 6 x 200 cutdown with 200 jog recovery/PM: 4 miles
Tuesday Jan. 13, 2015:
3 mile warm up, Workout: 2k @ 7:45, 400 jog, mile @ 6:15, 400 jog, 1200 @ 4:40, 400 jog, 800 @ 3:00, 400 jog, 4 x 400 cutdown @ 85, 85, 82, 80 secs with 200 jog
Wednesday Jan. 14, 2015:
AM: 6 miles/PM: 4 miles
Thursday Jan. 15, 2015:
AM: 11 miles/PM: 4 miles
Friday Jan. 16, 2015:
Pre Meet: 6 miles, 2 x 100 strides, 2 x 200 @ 40 secs, 2 x 100 strides
Saturday Jan. 17, 2015:
Point Alumni Meet: 15 min shake out, 20 mins easy with 3:00 cutdown suge, 4 x 100 strides, 3k race-11:20, 30 min cool down
Sunday Jan. 11, 2015:
16 miles
Monday Jan. 12, 2015:
AM: 9 miles with 6 x 200 cutdown with 200 jog recovery/PM: 4 miles
Tuesday Jan. 13, 2015:
3 mile warm up, Workout: 2k @ 7:45, 400 jog, mile @ 6:15, 400 jog, 1200 @ 4:40, 400 jog, 800 @ 3:00, 400 jog, 4 x 400 cutdown @ 85, 85, 82, 80 secs with 200 jog
Wednesday Jan. 14, 2015:
AM: 6 miles/PM: 4 miles
Thursday Jan. 15, 2015:
AM: 11 miles/PM: 4 miles
Friday Jan. 16, 2015:
Pre Meet: 6 miles, 2 x 100 strides, 2 x 200 @ 40 secs, 2 x 100 strides
Saturday Jan. 17, 2015:
Point Alumni Meet: 15 min shake out, 20 mins easy with 3:00 cutdown suge, 4 x 100 strides, 3k race-11:20, 30 min cool down
Week 44 of Coaching Rubis
This Week was week 44 of Coaching Rubis & I had Marquette Distance Coach Mike Nelson as my coach for the week
Sunday Jan. 4, 2015
16 miles
Monday Jan. 5, 2015
AM: 8 miles/ PM: 4 miles
Tuesday Jan. 6, 2015
2 mile warm up, Fartlek Workout: 6 mins hard, 2 mins easy, 5 mins hard, 2 min easy, 4 mins hard, 2 min easy, 3 mins hard, 2 mins easy, 2 mins hard, 2 mins easy, 1 min hard, 2 min easy, 2 mile cool down
Wednesday Jan. 7, 2015
8 mile easy & core work
Thursday Jan. 8, 2015
70 min run with a 30 min light tempo in the middle, 20 mins through 50 mins
Friday Jan. 9, 2015
AM: 4 miles/ PM: 3 miles warm up, 8 x 300 @ 60 secs, 3 mile cool down
Saturday Jan. 10, 2015
8 miles & core work
Sunday Jan. 4, 2015
16 miles
Monday Jan. 5, 2015
AM: 8 miles/ PM: 4 miles
Tuesday Jan. 6, 2015
2 mile warm up, Fartlek Workout: 6 mins hard, 2 mins easy, 5 mins hard, 2 min easy, 4 mins hard, 2 min easy, 3 mins hard, 2 mins easy, 2 mins hard, 2 mins easy, 1 min hard, 2 min easy, 2 mile cool down
Wednesday Jan. 7, 2015
8 mile easy & core work
Thursday Jan. 8, 2015
70 min run with a 30 min light tempo in the middle, 20 mins through 50 mins
Friday Jan. 9, 2015
AM: 4 miles/ PM: 3 miles warm up, 8 x 300 @ 60 secs, 3 mile cool down
Saturday Jan. 10, 2015
8 miles & core work
Week 43 of Coaching Rubis
This week number 43 I had Nick Hilton as my coach for the week
Sunday Dec. 28, 2014
15 miles
Monday Dec. 29, 2014
AM: 7 miles/ PM: 4 miles
Tuesday Dec. 30, 2014
AM: Hill rep session, 15 min warm up, 8 x 30 sec hills, rest is jog down the hill followed by 8 x 30 secs with 1 min rest, 15 cool down/ PM: 4 miles
Wednesday Dec. 31, 2014
10 miles
Thursday Jan. 1, 2015
AM: 7 miles/ PM: 4 miles with speed drills & 6 x strides
Friday Jan. 2, 2015
15 min warm up, 4 miles at marathon pace, 2 miles @ 1/2 marathon pace, 1 mile @ 10k pace, 15 min cool down
Saturday Jan. 3, 2015
7 miles
Sunday Dec. 28, 2014
15 miles
Monday Dec. 29, 2014
AM: 7 miles/ PM: 4 miles
Tuesday Dec. 30, 2014
AM: Hill rep session, 15 min warm up, 8 x 30 sec hills, rest is jog down the hill followed by 8 x 30 secs with 1 min rest, 15 cool down/ PM: 4 miles
Wednesday Dec. 31, 2014
10 miles
Thursday Jan. 1, 2015
AM: 7 miles/ PM: 4 miles with speed drills & 6 x strides
Friday Jan. 2, 2015
15 min warm up, 4 miles at marathon pace, 2 miles @ 1/2 marathon pace, 1 mile @ 10k pace, 15 min cool down
Saturday Jan. 3, 2015
7 miles
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