Week 20 of Coaching Rubis

In Week 20 of Coaching Rubis I had Former U Of Minnesota Distance Runner Travis Burkstand.

Sunday July 20
80 min easy (or about 12 miles, depending on pace)

Monday July 21 

AM 60 min (8+ miles)

PM 30 min + core/ light upper body weights (4+ miles)

Tuesday July 22 

Tempo run cut down - 4 miles: 1 @ 5k pace +30 sec, 1 @ 5k pace +20 sec, 1 @ 5k pace +10, last mile close to 5k pace if you can or under! (8+ miles with warm up and cool down) + 4 x 100m strides @90-100% with full recovery

Wednesday July 23 

50 min easy (6-7 miles)

Thursday July 24

AM 50 min

PM 30 min + core/ light upper body weights

Friday July 25 

Premeet (your preference, but shorter: 4-6 miles easy + strides @ race pace and under) I like to ice bath before races but do whatever pre race routines you normally keep!

Saturday July 26

Titan 5K against Julia & Alan Webb

10 min shakeout in the AM (if it is an early race then maybe 3 hrs before, otherwise I like to shake out 4-5 hrs before race time). Warm up, then run a 5k PR!! Cool down and treat yourself to a PR beverage of your choice.

Week 2 of Weight Room Coaching

The second week of weight room coaching I had Pro Pole Vauter Jeff Coover

Sunday June 8, 2014
6 pull-ups, 12 push-ups, rest for 60 seconds, 6 pull-ups, 12 push-ups, rest for
45 seconds, pull-ups AMRAP, push-ups AMRAP
Dumbbell lunges - 4x10 each leg with 15lb dumbbell
Russian twist 3x20

Tuesday June 10, 2014
bench press - 3x6 VERY LIGHT and fast - 50% of max - maybe just the bar.
Plyometric jumps - 4x4 jumps
2 rounds of (30 second bridge, 30 second reverse bridge)

Friday June 13, 2014
4x8 Romanian Deadlift
4x10 squat jumps with dumbbells (10lb)
3x8 incline dumbbell bench press
3x10 dumbbell rows
Trey Hardee 2 min abs!!

Saturday June 14, 2014
10 push-ups
10 incline push-ups
10 decline push-ups
25 body weight squats
10 dumbbell toe raisers
20 body weight squats
10 dumbbell toe raisers
15 body weight squats
10 dumbbell toe raisers

Week 19 of Coaching Rubis

For Week 19 of Coaching Rubis we go back to having an International Coach and Fellow 1D Fan as well UK's Ross Murray

Sunday July 13, 2014
Long run of 13 miles

Monday July 14, 2014
AM: 50 mins/7 miles
PM: 50 mins/7 miles

Tuesday July 15, 2014
8 x 1k with 1 min recovery @ 10k pace @ 3:50

Wednesday July 16, 2014
AM: 9 miles
PM: 30 mis/4 miles

Thursday July 17, 2014
AM: 6 mile at threshold
PM: 50 mins with 2 x 100 & 2 x 200/ 7 miles
Friday July 18, 2014
AM:40 mins/6 miles
PM:60 mins/8 miles
Saturday July 19, 2014
1 mile @ tempo, 3 min recovery, 4 sets of 1k @ 3:45-3:50 with 1 min rest, 400 @ 88 secs with 2:30 rest between sets

Week 18 of Coaching Rubis

This is week I have an amazing distance runner with sick calves Forrest Misenti

Sunday July 6, 2014
AM- 15 miles
Start off your first 8 miles relaxed to recover from Saturdays workout, but then gradually pick up the pace over miles 9-14. Run your last mile easy.

Monday July 7, 2014
AM- 10 miles
After completion of the 10 miles, do 6x150m strides. Start moderate and try to pick up the pace each 50m. Then #CoreOClock.
PM- 5 miles

Tuesday July 8, 2014
AM: In and Out 800's Workout
3 miles warmup. 6x100m strides.
6 miles of "In and Out 800's". You'll run 6 miles on the track continuously, but it will be 800m at 10k pace, 800m easy/moderate, 800m at 10k pace, 800m easy/moderate, etc. until you reach 6 miles. The 800m easy/moderate pace should be ~40 seconds slower than your 10k pace. (Perhaps something like this for your 800 splits: 3:10 hard, 3:50 easy, 3:10 hard, 3:50 easy, etc.) You can progress the hard 800's to a faster pace as you get deeper into the workout if you feel good, but keep the easy pace at 3:50 no matter what). 2 miles cooldown.
PM: 3 miles.

Wednesday July 9, 2014
10 miles.
Easy pace. Goal is to recover from yesterday's hard workout.

Thursday July 10, 2014
AM: Tempo Workout.
3 miles warmup. 6x100m strides.
25:00 tempo. Broken up into three segments (no rest, just different paces): 10:00 slower than threshold, 10:00 at threshold, 5:00 slightly faster than threshold. After completion, jog for 5:00. Then, 6x :30 hard, :30 easy. 2 miles cooldown.
PM: 5 miles.

Friday July 11, 2014
AM: Tempo Workout.
3 miles warmup. 6x100m strides.
25:00 tempo. Broken up into three segments (no rest, just different paces): 10:00 slower than threshold, 10:00 at threshold, 5:00 slightly faster than threshold. After completion, jog for 5:00. Then, 6x :30 hard, :30 easy. 2 miles cooldown.
If you have any questions about this workout, please ask.
PM: 5 miles.

Saturday July 12, 2014
6 miles.
If tired from yesterday, only run 5. If you feel ok, bump it up to 6. Pace is very easy no matter which distance you choose.

Week 17 of Coaching Rubis

In Week 17 I had another International Coach and he ran for DI Iona College, Mitch Goose

Sunday June 29, 2014
Long Run 16 miles

Monday June 30, 2014
8 miles steady followed by drills and strides

Tuesday July 1, 2014

AM: Workout 'The Tim Ash Special'

2.5 mile warmup

6 x 400 off 30s recovery @ goal 5k pace

4 x 400 off 45s recovery @ goal 3k pace

2 x 400 of 60s recovery @ goal 1500 pace90s recovery

1 x 400 max effort

3 mile cool down

Being disciplined and making sure you don't push the pace too early in the workout is the key.

 

PM: 4 miles super easy

Wednesday July 2, 2014

AM: 12 miles steady

PM: 4 miles easy followed by a really long stretching session. Hold each stretch for 30 seconds and repeat each stretch 2-3 times.

 

Thursday July 3, 2014

AM: Workout on grass

2.5 mile warm up

10 minutes at tempo pace

90 secs recovery

5 x 2minutes with 90 secs recovery

Light strides at the end of the workout

3 mile cool down

This workout isn't supposed to be too intense, make sure you don't push too hard because you will regret it on Saturday.

PM: 4 miles easy

Friday July 4, 2014
10 miles

Saturday July 5, 2014

Workout

2.5 mile warm up

10 mins at tempo pace

3 mins recovery

4 x 800 @ goal 1500 pace off 3 mins recovery

3 mile cool down

Week 16 of Coaching Rubis

This week, Week 16, I had former U of Arkansas Distance Runner Duncan Phillips

Sunday June 22, 2014
18 miles

Monday June 23, 2014

AM - 9 miles (depending on feel) with 8x30 second "pick ups" (slowly increase pace to mile pace last 10 seconds)

PM - easy jog shakeout, 3 miles

 

Tuesday June 24, 2014

8x1000m @ desired 5k pace, cutting down 2-3 seconds each rep until last 1000m repeat is faster than goal 5k pace

20min warmup

Drills/ Strides

8x1000m

20min cooldown

10xbody weight squats, 10xlunges x3

 

Wednesday June 25, 2014

90min recovery run

 

Thursday June 26, 2014
1600 (4min rest)/1200 (3min rest)/800 (2min rest)/400 (800m slow jog recovery) x2

1600 @ 5k pace

1200 @ 3k pace

800 @ Mile pace

400 @ 90% effort

Same warmup and cooldown as Tuesday workout

 

Friday June 27, 2014

AM - 50min recovery run

PM - 20min shakeout

 

Saturday June 28, 2014

SPEED DAY

AM - 16x200m @ Mile race pace with 45seconds recovery

5x100m full sprints with 2mins recovery

Same warmup and cooldown as Tuesday workout

10xbody weight squats, 10xlunges x3

Week 3 of Weight Room Coaching

In my last and third week of weight room coaching I had Trey Hardee's Training Partner Miller Moss

Sunday June 15, 2014
Bench press - with just the bar 2 x 8,6,4

Dumbbell lunges 4x10 each leg with a 15lb dumbbell. 

Running mans 3 x 30 seconds with 5-10lb dumbbells (stand in place with feet slightly staggered and swing the arms with a running motion. Legs stay planted to the floor!)

Abs - 3 x 10 (exercise of your choice)

Tuesday June 17, 2014
Push ups x 10, Dips x 10, Pull ups x 10 

Single leg RDL with dumbbells 3x6 each leg

Abs - Russian Twist 3x20

Friday June 20, 2014
Squats (light) 3 x 10 (if you feel comfortable squatting with the bar then great. If not then do body weight 3 x 20)

Incline Dumbbell bench press 3x8

tricep press down 3x10

Running in place 3 x 30 seconds with 30 seconds rest (knees up!)

 

Saturday June 21, 2014
2 x (squatx10, push up x10, v-sit x10, back hyperx10)

pedestal - elbow bridge on stomach and back leg raises x 6 each leg

               hand bridge on stomach and back leg raises x 6 each leg

               elbow bridge on side top leg raise x 6 each side

               hand bridge on side top leg raise x 6 each side

               Crunches x 20