Monday, September 28, 2015

Week 81 of Coaching Rubis

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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)

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

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

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