Week 5 of Coaching Rubis

Week 5 of Coaching Rubis was coached by the man who got 4th at 2013 USA Championships and it is Matt Elliott


Sunday, April 6, 2014
9 miles in the morning and 3 miles in the afternoon making it 12 miles all together


Monday, April 7, 2014
My Long Run for the week 17 miles


Tuesday, April 8, 2014
10 miles in the morning & 3 miles in the after with 6 x 80 meter hills & core o'clock making it 13 miles


Wednesday, April 9, 2014
WOW- 4 X 800 @ 5K pace @ 2:55 & 6 x 200 @ 800 pace @ 38 seconds. Jog ;ap rest for each rep


Thursday, April 10, 2014
8 miles in the morning & 3 miles in the afternoon & core o'clock making it 11 miles


Friday, April 11, 2014
6 miles in the morning & 4 miles in the afternoon


Saturday April 12, 2014
3 mile shake out & Platteville Invite 10K, a pr of 15 seconds 40:25

Week 4 of #CoachingRubis

Last week was week 4 of #CoachingRubis and I had my Brooks Beast teammate, Riley Masters  and he ran for U of Oklahoma. Here is the workout he gave me for the week:


Sunday March 30, 2014
Long run of 15 miles


Monday March 31, 2014
7 miles in the morning with 5 x 100 strides & core routine; 5 miles in the afternoon


Tuesday April 1, 2014
Workout Day: 3 mile warm-up & cool down, 1 x 1k at tempo effort @ 3:44, 2 sets of 3 x 400 at race pace with 1 min rest between reps & 5 minutes jog between sets @ 85 secsonds, take 5 minutes after you last 400 & switch to spikes. 4 x 200 slightly faster than race pace @ 35 seconds


Wed. April 2, 2014
10 miles easy


Thursday April 3, 2014
5 mile warm up, 3 x 300 with 2 minute jogging rest@ 60 seconds, switch to spikes, 4 x 250 slightly fast than race pace @ 37 seconds, 3 mile cool down


Friday April 4, 2014
7 mile Pre-Meet


Saturday April 5, 2014
Race Day: 6 am-Shake Out run, warm-up, race a 10k at Carroll U Invite @ 40:44 4 second off my pr, 5 mile cool down. That 5 mile cool down was tough


This week is week #5 of #CoachingRubis and I have Matthew Elliott who us Full Time Teacher & Full Time Pro Distance Runner for Brooks

#CoachingRubis

This reason that I am writing this blog cause I know guys are loving my blog post about #CoachingRubis and what workouts that they come up for me to do that week. While there are Pro Distance Runners that are lining up that want to coach me for a week and I will talk about this guys in this blog if you don't know who they are


1. Matthew Elliott
Matthew is the guy that got 4th in the 1500 at 2013 USA Outdoor Track Championships. Matt is also a full time teacher & full time Pro Distance Runner for Brooks. He also, had the best interview video on Flotrack where is crying about how much he loves this sport


2. Jordan McNamara
Jordan used to run for U of Oregon and now run for OTC Elite. Also, he is know as The Abs of Distance Running


3. John Jefferson
John used to run for Indiana University, OTC Elite, & T.I.E.-Team Indiana Elite and is now assistant coach for the college of William & Mary. One thing you might not know about John is that is the reason that The #BEARDTC is now around. Also, his wife Steph is a Pro Distance Runner as well in the Steeplechase


4. Ciaran O'Lionaird
Ciaran ran for FSU and now runs for OTC Elite and also he is from Ireland


5. Will Leer
I don't think we need to say more about Will cause we all know who he is


6. Duncan Phillips
Duncan ran for U of Arkansas and now runs Austin Track Club. Duncan is one hell of a mid-distance runner


7. Darren Brown
Darren ran for the U of Texas and his wife is also a Pro Distance Runner, Sarah Brown


8.  Ben Bruce
Ben ran for Cal Poly State University and now runs for Northern Arizona Elite. Also, his wife is a Pro Distance Runner Steph Rothstein-Bruce


9. Ben St. Lawrence
Ben is an Aussie Distance Runner who is one hell of a Distance Runner


Then there are three guys who I want to be part of #CoachingRubis and they are Andrew Wheating, Tyler Mudler & Nick Symmonds

Week 3 of #CoachingRubis

This week of #CoachingRubis I had the coaching styles of NY/NJ Running Club Pro Distance Runner Robby Andrews. Here is the workouts I had this week from Robby Andrews


Sunday March 23, 2014
For my long run I had 17 mile progressive long run ending with a very hard last 23 minutes and I did at Pettit National Ice Center Track cause it was a cold morning


Monday March 24, 2014
All I had was a 10 mile moderate run followed by 10 x 100 strides & core work


Tuesday March 25, 2014
3 mile warm-up, 12 x 300-400 meter hill workout. Start slow & get faster on every repetition & the last one being the best & fastest one. 3 mile cool down


Wednesday March 26, 2014
13 mile run with #CoreOClock after the run


Thursday March 27, 2014
5 miles in the morning & 5 miles in the afternoon


Friday March 28, 2014
3 miles warm-up & cool down. 10 x 1k @ 3:44-3:48 with 2 min jogging rest. Then 800 meter jogging rest & then put on my spikes for 3 x 400 @ 85, 82, 79 seconds at goal mile pace with 1 min jogging rest. This was one of the hardest workouts ever for me


Saturday March 29, 2014
5 miles in the morning & 5 miles in the afternoon


This was an amazing race and for this week I have my #BrooksBeast Family Member Riley Masters as my coach and racing my first Outdoor Track this coming Saturday in the 10K at Carroll University Meet

Week 2 Of #CoachingRubis

This blog is about Week 2 of #CoachingRubis and this week I had the Coach of Zap Fitness' Joe Stilin so here is what each day had in store for me

Sunday March 16, 2014
This day was my long run of 18 miles but 40 minutes into my long I started a moderate 1 minute then 7 minute jogging rest then again for the rest of the long run

Monday March 17, 2014
This was my easy day of run with 11 miles & 6 x 100 strides & #CoreOClock

Tuesday March 18, 2014
Today was my hardest workout ever it was 2 mile warm-up & cool down with a Fartlek of 7, 6, 5, 4, 3, 2, 1 minutes with half the time jogging rest i.e. 7 minutes fartlek with 3.5 minute jogging rest

Wednesday March 19, 2014
2 easy runs: 7 miles in the morning & 5 miles in the afternoon  making it 12 miles all together

Thursday March 20, 2014
This was my 70-80 minute run which was 12 miles for me & #CoreOClock

Friday March 21, 2014
This was a Track Workout Called "Canova K's" which is 2 mile warm-up & cool down with 7 x 1k with 3 minutes rest @ 3:45-3:48. I had to alternate between threshold pace & a touch faster than threshold pace each rep. & then I had 6 x 150 @ 24 secs. getting faster every 50 meter for speed

Saturday March 22, 2014
Recovery Day 8-12 Miles and I did 9 miles with Former UW-Oshkosh Distance Runner & Lil' Bro John Dewitt

This was amazing training week and thank Stilin Buddy and today I have started Week 3 of #CoachingRubis with Pro Distance Runner Robby Andrew from NY/NJ Running Club.

Week 1 Of Coaching Rubis

This week was the first week of #CoachingRubis and my first coach was NY/NJ Pro Distance Runner Kyle Merber and I will be going through the workouts day by day

Day 1-March 9, 2014
All I had was an easy 9 miles

Day 2-March 10, 2014
I had a track workout and cause I live in Waukesha, WI and we still have snow on Carroll University Track I ran the workout on the Indoor Track. The Indoor Track isn't a 200 track, it only has three lanes and the third lane is only 150, which mean that it is 10 & 3/4 for a mile. The workout that I had was 10 x 1K with 2 min jogging rest with 3 Mile Warm Up & Cool Down. My times were between 3:47-3:50 & 3:43

Day 3-March 11, 2014
All I had was 12 miles with 8 x 100 Strides

Day 4-March 12, 2014
Thus day was a tempo run of 2 x 3 Miles with 5 min jogging in between each set & a 3 mile warm up & cool down. The last ten minutes of the 2nd 3 mile tempo was the hardest of the workout

Day 5-March 13, 2014 (My B-Day)
For my B-Day all I had was 12 Miles with 8 x 100 Strides

Day 6-March 14, 2014
This was the last workout of the week and now is my favorite workout ever. This workout was at mile pace so you know it had to be fast. 1200 @ 4:28 with n8 min jogging rest, 600 @ 2:08 with 6 min jogging rest & 4 x 400 @ 83, 81, 79, 76 seconds with 3 min jogging rest inbetween each 400. I got a pr in my last 400 @ 76 seconds

Day 7-March 15, 2014
Today was my long run of 18 miles and I broke it up into 2 runs cause I went doiwn to Milwaukee in the morning to a race where Erik Sowinski was the started of the race so I did 9 miles in the morning & 9 miles in the afternoon

Now that week 1 is over I want to thank Kyle Merber for Coaching me and now onto Week 2 with a great coach Joe Stilin

Coaching Rubis

This blog is the start of new series called "Coaching Rubis." What Coaching Rubis is about is that start next week there will be a new and different coaches each week but this coaches are different cause they will be Elite Distance Runners giving me workouts for the week and they will be nomating another to coach each and every week. The idea came from the first Elite Coach that I will be coaching me NY/NJ's Kyle Merber and each week I will be blog about the workouts that the Elite Distance Runners will be giving me for that week. Also, each week the Elite Distance Runner that coach me that week will nomate another Elite Distance Runner to giving me workouts for the next week and I hope this will be a great learn to tool each week. Stay tune for the first week and who will be coaching me and what their workouts will be week by week. The Elite Runner I hope to coach me beside Kyle Merber are: Will Leer, Matt Tegenkamp, Chris Solinsky, Billy Nelson, Evan Jager, Robby Andrews, Jordan McNamara and more