In week 52 of Coaching Rubis I had Pro Steeplechaser Evan Jager as my coach
Sunday: 15 mile long run.
Monday: Double- 10miles and 5 miles.
15 miles total
Tuesday: 3mile warm up w/ some stretches/drils and 3-6 strides. Workout: 4 mile tempo at 1:45/lap (7min/mile=28min for 4miles). Take a 6-8min jog for recovery and then do 8x400 w/ 90sec rest (97, 95, 87, 85, 97, 95, 87, 85). 2 mile cool down.
11 miles total
Wednesday: Double- 8 miles and 5 miles.
13 miles total
Thursday: 3 mile warm up with some stretches/drills and 3-6 strides. Workout: 12x 300 w/ 90sec rest (#’s 1-3 at 71sec, #’s 4-6 at 69sec, #’s 7-9 at 67sec, #’s 10-12 at 65sec). 2 mile cool down.
Try to get in a 5 mile run on Thursday either before or after your workout depending on when you like to workout.
12 miles total
Friday: Pre Meet- 5miles easy and then some stretches/drills and 3-6strides.
Saturday: RACEDAY- 3 mile warm up with some stretches/drills and 3-6 strides. 3k Race. 2 mile cool down.
7 miles total
Monday, May 4, 2015
Week 51 of Coaching Rubis
In week 51 of Coaching Rubis I had an Aussie as my coach, Lissy Duncan
Feb 22: 16 mile long run
Monday 23: AM- 5 miles/ PM- 10 miles
Tuesday 24: AM- 4 miles PM- 2 mile tempo, 6x200m, 1 mile tempo
Wednesday 25: 9 mile run
Thursday 26: Gershler fartlek:
30sec hard, 90sec easy,
30sec hard, 75 sec easy,
30sec hard, 60 sec easy,
30sec hard, 45 sec easy,
30sec hard, 30 sec easy,
30sec hard, 15 sec easy,
30sec hard. x 2 sets if racing, x3 sets if not racing
Friday 27: 3-4 mile jog and strides (you can do this whether you race or not)
Saturday 28: Race day! Or if not racing, 2 mile tempo, 6x1 minute hills, 2 mile tempo
Week 50 of Coaching Rubis
In Week 50 of Coaching Rubis I had the coach of the Pro Group Northern Arizona Elite Ben Rosario
Monday: AM- 5 miles | PM- 10 miles
Tuesday: AM- 5 miles + drills and strides | PM- 10 miles
Wednesday: AM 3 miles | PM The Lumberjack!! 4 x 400 in 1:37 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:40 pace. 2 minutes rest. 4 x 400 in 1:35 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:32 pace. 2 minutes rest. 4 x 400 in 1:33 with 1 minute rest. * Do a 2 mile warmup beforehand and a 2 mile cooldown afterward.
Thursday: AM- 4 miles/ PM- 8 miles
Friday: AM 3 miles easy | PM 3 miles easy + drills and strides
Saturday: 3k at Eastbay Indoor Track Invite at UW Stevens Point
Sunday: 16 mile long run
Monday: AM- 5 miles | PM- 10 miles
Tuesday: AM- 5 miles + drills and strides | PM- 10 miles
Wednesday: AM 3 miles | PM The Lumberjack!! 4 x 400 in 1:37 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:40 pace. 2 minutes rest. 4 x 400 in 1:35 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:32 pace. 2 minutes rest. 4 x 400 in 1:33 with 1 minute rest. * Do a 2 mile warmup beforehand and a 2 mile cooldown afterward.
Thursday: AM- 4 miles/ PM- 8 miles
Friday: AM 3 miles easy | PM 3 miles easy + drills and strides
Saturday: 3k at Eastbay Indoor Track Invite at UW Stevens Point
Week 49 of Coaching Rubis
I had Northern Arizona University Distance Coach Eric Heins as my coach
February 8 - Easy Long Run - 16 Miles
February 9 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 10 - AM - AM 5Mile Run, PM - 8-10Mile Run
February 11 - 12x400 starting every 3min. First 4 should be at 5k pace,
next 4 should be at 3k pace, last 4 should be at Mile pace
February 12 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 13 - 5-6 Miles Easy with 3-4 x 200m at 5k race pace, 3min in
between them
February 14 - 5k, 3k at UW PLatteville
February 8 - Easy Long Run - 16 Miles
February 9 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 10 - AM - AM 5Mile Run, PM - 8-10Mile Run
February 11 - 12x400 starting every 3min. First 4 should be at 5k pace,
next 4 should be at 3k pace, last 4 should be at Mile pace
February 12 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 13 - 5-6 Miles Easy with 3-4 x 200m at 5k race pace, 3min in
between them
February 14 - 5k, 3k at UW PLatteville
Week 48 of Coaching Rubis
In week 48 of Coaching Rubis I had Elliott Heath as my coach
Sunday 2/1: 15 mi. Long Run. Last 4 miles, progress each mile to get 10 to 15
seconds faster than the previous mile.
Monday 2/2: A.M. 12 miles easy training run (preferably on soft surface)
P.M. 3 miles easy followed by 6X100m building strides with 100m jog rest.
These strides should gradually build for the first 80 meters and the last 20
meters should be about 85% of your max speed. Finish with 20 minutes of
core/planks
Tuesday 2/3: 3 mile warm up. Strides and drills and whatever you need to be
fully warmed up
On an 800-1000m loop (preferably hilly), do a loop followed by 10 push-ups
and 10 sit-ups and then go straight into the next loop. Running pace on the
loop should be hard tempo effort. Do as many loops as you can in 30 minutes.
Whenever you reach 30 minutes, finish the loop you are on.
3 mile cool down.
Wednesday 2/4: A.M. 8 miles easy.
P.M. 6 miles moderate-easy (15 seconds faster per mile than easy training
run)
Finish with 6x150m strides on the track (last 50m of each stride should
be as fast as you can go while maintaining form. Walk back recovery. 20 minutes
of core/planks
Thursday 2/5: A.M. 3 mile shake-out.
P.M. 3 mile warm up. Strides and drills and whatever you need to be fully
warmed up
3X(4X400). Take a lap jog (about 3 min. rest between sets)
1st set (5k race pace with 60 seconds rest between each 400)
2nd set (3k race pace with 75 seconds rest between each 400)
3rd set (1500 race pace with 90 seconds between each 400)
2-3 miles cool down
Friday 2/6: 7 mi. easy run with strides and drills at the end
Saturday 2/7: RACE DAY. I would just stick to your normal warm-up routine for
today. If you are looking for some direction, this is what I might do for a
raceday routine:
- 15 min easy shakeout 4 hours before race.
- Starting 1 hour before the race, do 15 min easy jog.
- Come back for bathroom, drills and stretching.
- 25-30 min before race go out for 5 min. race-prep run. (1:00 easy, 45 sec @
tempo pace, 45 sec easy, 30 @ 3k race pace, 30 sec easy, 15 second sprint)
- That should get you back with 15-20 min to get your spikes on and do a couple
more strides
After the race as a part of your cool-down do a mile of stride 100m, jog 100m.
Sunday 2/1: 15 mi. Long Run. Last 4 miles, progress each mile to get 10 to 15
seconds faster than the previous mile.
Monday 2/2: A.M. 12 miles easy training run (preferably on soft surface)
P.M. 3 miles easy followed by 6X100m building strides with 100m jog rest.
These strides should gradually build for the first 80 meters and the last 20
meters should be about 85% of your max speed. Finish with 20 minutes of
core/planks
Tuesday 2/3: 3 mile warm up. Strides and drills and whatever you need to be
fully warmed up
On an 800-1000m loop (preferably hilly), do a loop followed by 10 push-ups
and 10 sit-ups and then go straight into the next loop. Running pace on the
loop should be hard tempo effort. Do as many loops as you can in 30 minutes.
Whenever you reach 30 minutes, finish the loop you are on.
3 mile cool down.
Wednesday 2/4: A.M. 8 miles easy.
P.M. 6 miles moderate-easy (15 seconds faster per mile than easy training
run)
Finish with 6x150m strides on the track (last 50m of each stride should
be as fast as you can go while maintaining form. Walk back recovery. 20 minutes
of core/planks
Thursday 2/5: A.M. 3 mile shake-out.
P.M. 3 mile warm up. Strides and drills and whatever you need to be fully
warmed up
3X(4X400). Take a lap jog (about 3 min. rest between sets)
1st set (5k race pace with 60 seconds rest between each 400)
2nd set (3k race pace with 75 seconds rest between each 400)
3rd set (1500 race pace with 90 seconds between each 400)
2-3 miles cool down
Friday 2/6: 7 mi. easy run with strides and drills at the end
Saturday 2/7: RACE DAY. I would just stick to your normal warm-up routine for
today. If you are looking for some direction, this is what I might do for a
raceday routine:
- 15 min easy shakeout 4 hours before race.
- Starting 1 hour before the race, do 15 min easy jog.
- Come back for bathroom, drills and stretching.
- 25-30 min before race go out for 5 min. race-prep run. (1:00 easy, 45 sec @
tempo pace, 45 sec easy, 30 @ 3k race pace, 30 sec easy, 15 second sprint)
- That should get you back with 15-20 min to get your spikes on and do a couple
more strides
After the race as a part of your cool-down do a mile of stride 100m, jog 100m.
Week 47 of Coaching Rubis
During Week 47 I had Chico State Distance Coach Gary Towne as my coach
Sunday: 15 mile Long Run
Monday: AM: 4 mile easy run, PM: 8 mile run finishing @ track. 6 X 200m @ 15-800 paces with 200 easy between.. 2 laps easy following= 10miles total in PM
Tuesday: AM: 4 mile easy run,
PM: 2 X 2mi, 1 X Mile repeats @ Lactate Threshold Pace (This pace would be roughly your 5k pace per mile+ 20 seconds). So if your 5k pace is 6:15 per mile, then your LT pace might be @ 6:35ish per mile. For the final mile of this workout try to cut the pace down with each lap. Maybe LT pace first lap, 10k the second, 5k the third, and a touch faster the fourth. 2.5 min rests between intervals.
Wed: AM 4 miles, PM 10 miles with 4 X 100m strides after.
Thurs: PM: 4 X (800 jog 100m, 300) with lap jogs between sets. This workout explained. 800m @ 5k-ish pace, jog 100m, 300m @ 15ish pace.. Then jog a lap. Repeat 3 more times for 4 sets total.
Friday: AM: Easy 3-5mi shake out run w/ 4 X 100m strides to follow.
Saturday: 3mi warm up finishing @ a decent pace for the final mile. Approximately 30 min before the race we usually do 2 X 200-300m long strides @ 1500-3k intensity with 1 min standing between. Whether or not you try the long strides is totally up to you because I don’t want to throw you too much out of your normal pre-race routine. We do long strides before to get the lungs/legs dialed in and warmed up. We then do some quicker 100m strides in the 10 min leading up to the start of the race.
Sunday: 15 mile Long Run
Monday: AM: 4 mile easy run, PM: 8 mile run finishing @ track. 6 X 200m @ 15-800 paces with 200 easy between.. 2 laps easy following= 10miles total in PM
Tuesday: AM: 4 mile easy run,
PM: 2 X 2mi, 1 X Mile repeats @ Lactate Threshold Pace (This pace would be roughly your 5k pace per mile+ 20 seconds). So if your 5k pace is 6:15 per mile, then your LT pace might be @ 6:35ish per mile. For the final mile of this workout try to cut the pace down with each lap. Maybe LT pace first lap, 10k the second, 5k the third, and a touch faster the fourth. 2.5 min rests between intervals.
Wed: AM 4 miles, PM 10 miles with 4 X 100m strides after.
Thurs: PM: 4 X (800 jog 100m, 300) with lap jogs between sets. This workout explained. 800m @ 5k-ish pace, jog 100m, 300m @ 15ish pace.. Then jog a lap. Repeat 3 more times for 4 sets total.
Friday: AM: Easy 3-5mi shake out run w/ 4 X 100m strides to follow.
Saturday: 3mi warm up finishing @ a decent pace for the final mile. Approximately 30 min before the race we usually do 2 X 200-300m long strides @ 1500-3k intensity with 1 min standing between. Whether or not you try the long strides is totally up to you because I don’t want to throw you too much out of your normal pre-race routine. We do long strides before to get the lungs/legs dialed in and warmed up. We then do some quicker 100m strides in the 10 min leading up to the start of the race.
Wednesday, March 11, 2015
DI, DII, & DIII Indoor Track Nattys Predictions
In this blog I will make my predictions in some races at DI, DII, & DIII Indoor Track Nattys which are happening this weekend.
DI Nattys:
Women's Mile:
1st Iona's Rosie Clarke
2nd Leah O'Connor
Women's 3k:
1st Katy Moen
2nd Calli Thackery
3rd Dominique Scott
4th Emily Sisson
Women's 5k:
1st Emily Sisson
2nd Molly Seidel
Women's DMR:
1st New Mexico
Men's 800:
1st Shaquille Walker
2nd Edward Kemboi
3rd Joe McAsey
4th Ryan Manahan
Men's Mile:
1st Chad Noelle
2nd Julian Oakley
3rd Edward Cheserek
4th Elmar Engholm
5th Patrick Joseph
Men's 3k:
1st Adam Bitchell
Or The Oregon Guys Will Go 1-5 scoring 33 points
Men's 5k
1st Kemoy Campbell
2nd Marc Scott
3rd Craig Lutz
Men's DMR
1st OSU
2nd Arkansas
3rd Virginia
4th Villanova
5th Oregon
6th Alabama
7th Stanford
8th Duke
9th Virginia Tech
10th Iowa State
DII Nattys:
Men's 800:
1st Shane Niksic
Men's Mile:
1st Keifer Johnson
Men's 3k:
1st Kevin Batt
2nd Bryce Bradley
3rd Johnnie Guy
Men's 5k:
1st Matt Daniels
2nd Johnnie Guy
3rd Bryce Bradley
Men's DMR:
1st Adam State
DIII Nattys:
All-Americans:
Thugood Dennis (60 & 4 x 400)
Cooper Witt (200)
Eli Horton (mile)
Dawson Miller (3k)
Patrick Jenkins (3k & 5k)
Paul Van Grinsven (5k)
Cole Decker (5k)
Nate Rouhier (5k)
Andrew Nottling (High Jump)
DI Nattys:
Women's Mile:
1st Iona's Rosie Clarke
2nd Leah O'Connor
Women's 3k:
1st Katy Moen
2nd Calli Thackery
3rd Dominique Scott
4th Emily Sisson
Women's 5k:
1st Emily Sisson
2nd Molly Seidel
Women's DMR:
1st New Mexico
Men's 800:
1st Shaquille Walker
2nd Edward Kemboi
3rd Joe McAsey
4th Ryan Manahan
Men's Mile:
1st Chad Noelle
2nd Julian Oakley
3rd Edward Cheserek
4th Elmar Engholm
5th Patrick Joseph
Men's 3k:
1st Adam Bitchell
Or The Oregon Guys Will Go 1-5 scoring 33 points
Men's 5k
1st Kemoy Campbell
2nd Marc Scott
3rd Craig Lutz
Men's DMR
1st OSU
2nd Arkansas
3rd Virginia
4th Villanova
5th Oregon
6th Alabama
7th Stanford
8th Duke
9th Virginia Tech
10th Iowa State
DII Nattys:
Men's 800:
1st Shane Niksic
Men's Mile:
1st Keifer Johnson
Men's 3k:
1st Kevin Batt
2nd Bryce Bradley
3rd Johnnie Guy
Men's 5k:
1st Matt Daniels
2nd Johnnie Guy
3rd Bryce Bradley
Men's DMR:
1st Adam State
DIII Nattys:
All-Americans:
Thugood Dennis (60 & 4 x 400)
Cooper Witt (200)
Eli Horton (mile)
Dawson Miller (3k)
Patrick Jenkins (3k & 5k)
Paul Van Grinsven (5k)
Cole Decker (5k)
Nate Rouhier (5k)
Andrew Nottling (High Jump)
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