This blog is all about the end of the year distance running awards
Male Athlete Of The Year (Tie): Matthew Centrowitz, Clayton Murphy, Galen Rupp, Evan Jager, & Paul Chelimo
Female Athlete Of The Year (Tie): Emma Coburn & Jenny Simpson
International Male Of The Year (Tie): Mo Farah, Patrick Tiernan, Ryan Gregson & Nick Wills
International Female Of The Year: Genevieve LaCaze
Olympic Race Of The Year: Matthew Centrowitz, Ryan Gregson & Nick Willis in the Men's 1500
Track Race Of The Year: Edward Cheserek's 3 DI Indoor Races; 3k, DMR & 5k
Superheroes Of The Year: Nick Symmonds, Phoebe Wright, Lauren Fleshman, Kara Goucher
XC Race Of The Year (Tie): DI & DIII XC Nattys
Beard Of The Year: Andrew Wheating
Man Bun Of The Year (Tie): Will Leer, John Jefferson, Ian LaMere, Tyler Day, Joe Zack, Josh Thorson & Billy Francis
Abs Of The Year (Tie): Andrew Wheating & Jordan McNamara
Calves Of The Year: Forrest Misenti
College Male Team Of The Year: NAU
College Female Team Of The Year: Oregon
College Male Athlete Of The Year (Tie): Edward Cheserek, Patrick Tiernan & Justyn Knight
College Female Athlete Of The Year: Erin Finn
International College Male Athlete Of The Year (Tie): Alex Short, Chartt Miller & Patrick Tiernan
International College Female Athlete Of The Year (Tie): Calli Thackery, Alice Wright & Sophie Connor
Top 10 Track Mix Songs Of The Year:
1. Saint Motel-"Move"
2. Robbie Williams-"Party Like A Russian"
3. Maren Morris-"My Church"
4. Cheryl Cole-"Call My Name"
5. RuPaul-"Read U Wrote U"
6. Calum Scott-"Dancing On My Own"
7. Carrie Underwood-"Dirty Laundry"
8. Red Hot Chili Peppers-"Go Robot"
9. DNCE-"Body Moves"
10. Jay-Z-"99 Problems"
Coaches I Want For #CoachingRubis in 2017: Nick Symmonds, Matthew Centrowitz, Mac Fleet, Collis Birmingham, Chris O'Hare, Nick Willis, Greg Metcalf, Joe Franklin, Mick Bryne & Ryan Vanhoy
Monday, November 28, 2016
Tuesday, May 10, 2016
Body Issues
I'm back to do a blog that is a serious blog about myself & after reading UCLA Distance Runner JP Slater's blog it really got to me cause it was about body issues. Why it got to me is because it wasn't from a women's point of view but from a man's point of view. We only hear the women's point of thing & JP Slater does an amazing job with his blog to say that not only do women have body issues but men do as well. JP talks about body issue from the stand point of being to skinny but where we differ is that my body issue is that I think that I'm fat even though I am about 130 lbs. just cause I don't look like what a distance runner should look like & can't look at myself in the mirror. Cause of my body issue I have thought about giving up distance running & been thinking what do I mean to the world of distance running. I bet a lot of you are maybe thinking that I'm wrong to think that 130 lbs is fat but I think that is I stay at this weight but get more fit I think I run better, faster & feel better about myself. Also, do you know the reason that I started Face In Hole pics & don't have a lot of pic on social media of myself is cause I don't like the way I look in this body. This is been a hard blog to write cause I can say what I am about this topic but it hard to write down what you are thinking.
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
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
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
Subscribe to:
Posts (Atom)