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

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

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

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