Week 38 of Coaching Rubis

Week 38 of Coaching Rubis, Sarah Brown was my coach for the week

Sunday Nov. 23, 2014:

2 hour run/18 miles

Monday Nov. 24, 2014:

Am: 45 minute run

               PM: 30 minute run

Tuesday Nov. 25, 2014: 

4-5 Sets:

               1k @10k Pace

               200m EASY jog

               400m@3k Pace

               Rest 3min

20 min warm up & 20 min cool down

Wednesday Nov. 26, 29014:

90 minute run

Thursday Nov. 27, 2014:

AM: 45 minutes

                 PM: 30 minutes 

Friday Nov. 28, 2014:

4 mile tempo 

            Rest 5 min

            1 mile HARD

10 min warm up & 20 min cool down

Saturday Nov. 29, 2014:

8 miles easy

Week 37 of Coaching Rubis

In the 37th week of Coaching Rubis I had NAU's, Northern Arizona University, Matt McElroy as my coach


Sunday Nov. 16, 2014:
16 miles run

Monday Nov. 17, 2014:
AM= 8 Miles/ PM= 4 Miles

Tuesday Nov. 18, 2014:
3 x 2 miles with 2 mins rest, 20 min warm up & 20 min cool down


Wed. Nov. 19, 2014:
12 miles


Thursday Nov. 20, 2014:
AM= 8 miles/ PM= 4 miles


Friday Nov. 21, 2014:
AM= 4 x 400, 1600, 4 x 400 ( 4 min between 400's & 1600), 20 min warm
up & cool down/ PM= 7 miles



Saturday Nov. 22, 2014:
9 miles

Week 36 of Coaching Rubis

Week 36 of Coaching Rubis I had a coach for the week from Wales & on the New Mexico XC Team, Adam Bitchell

Sunday Nov. 9, 2014:

15 Miles @ 7:45 - 8:00 / mile pace

Monday Nov. 10, 2014:

10 Miles easy + 6 x 15 second strides after run

Tuesday Nov. 11, 2014:

A.M : Workout - 2 mile warm up

                                             - 5 x 1 mile @ 6:10-6:20 pace w/ 90 seconds recovery

                                             - Take 3 minutes rest, then....

                                             - 4 x 400m @ 80 second pace w/ 60 seconds recovery

                                             - 2 mile warm down

                : P.M : 4 mile recovery run

Wednesday Nov. 12, 2014:

10 miles easy

Thursday Nov. 13, 2014:

 - A.M : Workout - 2 mile warm up

                                               - 6 mile Tempo run @ 7:05 - 7:10 / mile pace 

                                               - 2 mile warm down

                  - P.M : 4 mile recovery run

Friday Nov. 14, 2014:

between 6 and 9 miles of easy running (depending on your schedule at Great Lakes Regionals)

Saturday Nov. 15, 2014:

Optional Fartlek Workout (depending on schedule at DIII Midwest Regional)

                 - 2 - 3 mile warm up

                 - Fartlek - 4 x 2 minute efforts w/ 90 seconds recovery

                                 - 4 x 1 minute efforts w / 75 seconds recovery

                                 - 4 x 30 second efforts w/ 60 seconds recovery

                - 2-3 mile warm down 

Week 35 of Coaching Rubis

In Week 35 of Coaching Rubis I had David Bishop as my coach


Sunday Nov. 2, 2014:
15 miles @ 7:40/mile

Mon Nov. 3, 2014:
10 miles easy

Tuesday Nov. 4, 2014:
2 miles warm up, 5x8km @ 3:50 to 3:40s. off 1 minute recovery, 2 miles warm down / 5 miles recovery

Wednesday Nov. 5, 2014:
10 miles easy

Thursday Nov. 6, 2014:
10 miles steady run, each mile getting quicker, start at 8:30, 8:20, 8:10, 8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00

Friday Nov. 7, 2014:
Easy 10

Saturday Nov. 8, 2014:
2 miles warm up, 2x 2 miles @ 6:40/mile off 3mins recovery. 2 miles cool down / 5 miles recovery

Week 34 of Coaching Rubis

For Week 34 of Coaching Rubis I had my #AussieTakeOver Bro, Ryan Gregson, as my coach


Sunday Oct. 26, 2014
14 mile long run


Monday Oct. 27, 2014
AM= 60 mins/ PM= 60 mins


Tuesday Oct. 28, 2014
AM= 20 min warm up, 8 x 1k with 1 min recovery, 20 cool down/ PM = 4 miles


Wednesday Oct. 29, 2014
AM= 9 miles/ PM= 5 miles


Thursday Oct. 30, 2014
AM= 20 min warm up, 30 min threshold, 20 min cool down/ PM= 7 miles


Friday Oct. 31, 2014
12 miles


Saturday Nov. 1, 2014
20 min warm up, 6 x 3min hills, 20 cool down