I also started three week of different weight room coaches and the first one was Silver Medalist in the Decathlon at 2012 Olympics Trey Hardee
Monday June 2, 2014
1 x AMRAP pull-ups (as many as possible). Then take a 3 min rest & use rubber band to help you do 5 x 5 pull-ups with 30 rest. Trey Hardee 2 min abs routine. Reverse Back Hypers 3 x 8 reps (laying over a swiss ball or something similar)
Wednesday June 4, 2014
1 x AMRAP Dips then 3 min rest, 5 x 5 with 30 sec rest, then use a bar with 1/2 your body weight & you will do 5 x 8 reps of squats with only 1 minute rest
Friday June 6, 2014
2 min abs routine, 10 push-up, 10 10 body weight squats, 10 push-ups, 10 body weight squats, 5 pull ups. Do that circuit 4 times talking 1 min rest between then
Wednesday, July 23, 2014
Coaching Rubis Week 13
Week 13 is the first time that I had an international coach and an Aussie to both. Week 13 my coach was Ben St. Lawrence aka Benny Saint.
Sunday June 1, 2014
13 mile Long Run
Monday June 2, 2014
AM: 30 mins/4 miles
PM: 50 mins/ 7 miles
Tuesday June 3, 2014
AM: 30 mins/4 miles
PM: 20 min warm-up & cool down, 5k fartlek session on straights, fast "flat" on bends, 110-120 faster, then 80 recovery
Wednesday June 4, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/8 miles
Thursday June 5, 2014
20 min warm-up & cool down, 10 x 400 with 60 sec recovery, 4 min rest, 4k on grass
Friday June 6, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/ 8 miles
Saturday June 7, 2014
16 mile Long Run
Sunday June 1, 2014
13 mile Long Run
Monday June 2, 2014
AM: 30 mins/4 miles
PM: 50 mins/ 7 miles
Tuesday June 3, 2014
AM: 30 mins/4 miles
PM: 20 min warm-up & cool down, 5k fartlek session on straights, fast "flat" on bends, 110-120 faster, then 80 recovery
Wednesday June 4, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/8 miles
Thursday June 5, 2014
20 min warm-up & cool down, 10 x 400 with 60 sec recovery, 4 min rest, 4k on grass
Friday June 6, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/ 8 miles
Saturday June 7, 2014
16 mile Long Run
Tuesday, July 22, 2014
Coaching Rubis Week 12
I know I haven't been post my weeks for Coaching Rubis but this week I get caught up and this post is Week 12 of Coaching Rubis with the coach of the week BYU's Assistant Coach Ryan Waite
Monday May 26th
AM: 5 miles recovery pace, 3 sets of 25 push-ups, crunches & v-ups
PM: 10 miles with 4 x 100 strides with 100 meters walk recovery
Tuesday May 27
AM: 6 miles
PM: 2 miles warm-up, 8 x 1k @ 5k pace @ 3:45-3:50, 60 seconds rest, 2 mile cool down
Wednesday May 28
AM: 10 miles, 3 sets of 25 push-ups, crunches & v-ups
PM: 4 miles with 4 x 100 strides
Thursday May 29
AM: 4 miles
PM: 2 miles warm-up, 4 x 400 @ 88 seconds with 90 second rest, 5 min break, 8 x 200 @ goal mile pace @ 38-40 seconds with 60 seconds rest, 5 min break, 4 x 200 @ 800 PR pace @ 38 seconds with 90 seconds rest, 2 mile cool down
Friday May 30
AM: 4 miles, 3 sets of 25 push-ups, 25 crunches & v-ups
PM: 10 miles, 4 x 100 strides
Saturday May 31
Long Run- 18 miles, First 6 miles at recovery pace, next 6 at slightly faster than recovery pace, last 6 miles back to recovery pace
Monday May 26th
AM: 5 miles recovery pace, 3 sets of 25 push-ups, crunches & v-ups
PM: 10 miles with 4 x 100 strides with 100 meters walk recovery
Tuesday May 27
AM: 6 miles
PM: 2 miles warm-up, 8 x 1k @ 5k pace @ 3:45-3:50, 60 seconds rest, 2 mile cool down
Wednesday May 28
AM: 10 miles, 3 sets of 25 push-ups, crunches & v-ups
PM: 4 miles with 4 x 100 strides
Thursday May 29
AM: 4 miles
PM: 2 miles warm-up, 4 x 400 @ 88 seconds with 90 second rest, 5 min break, 8 x 200 @ goal mile pace @ 38-40 seconds with 60 seconds rest, 5 min break, 4 x 200 @ 800 PR pace @ 38 seconds with 90 seconds rest, 2 mile cool down
Friday May 30
AM: 4 miles, 3 sets of 25 push-ups, 25 crunches & v-ups
PM: 10 miles, 4 x 100 strides
Saturday May 31
Long Run- 18 miles, First 6 miles at recovery pace, next 6 at slightly faster than recovery pace, last 6 miles back to recovery pace
Wednesday, July 16, 2014
2014 Track ESPYs
Since the ESPYs don't care about Track & Field by not nominating Galen Rupp, Mo Farah, Meb & taking away the Best Track Athlete Award I thought I would do the 2nd Annual Track ESPYs and here are the winners
Best Male Athlete
Tie: Nick Symmonds & Galen Rupp
Best Female Athlete
Tie: Shannon Rowbury & Abby D
Best Team
Brooks Beast
Best Moment
Tie: Meb winning the Boston Marathon & Rupp running the 5 x mile workout
Best Comeback
Maggie Vessey
Best Breakthrough Performance
Ford Palmer
Best Record Breaking Performance
Galen Rupp Breaking 2 miles & 3k records
Best International Athlete
Tie: Collis Birmingham & Ciaran O'Lionaird
Best Upset
Collis Birmingham beat Galen Rupp in the 5K
Best Coach
Danny Mackey of Brooks Beast
Best College Male Athlete
Tie: Edward Cheserek & Mac Fleet
Best College Female Athlete
Abbey D & Emily Sisson
Best Male College Team
Tie: Oregon's Men Track Team & Colorado's XC Team
Best Female College Team
Providence's XC Team
Best Male Athlete
Tie: Nick Symmonds & Galen Rupp
Best Female Athlete
Tie: Shannon Rowbury & Abby D
Best Team
Brooks Beast
Best Moment
Tie: Meb winning the Boston Marathon & Rupp running the 5 x mile workout
Best Comeback
Maggie Vessey
Best Breakthrough Performance
Ford Palmer
Best Record Breaking Performance
Galen Rupp Breaking 2 miles & 3k records
Best International Athlete
Tie: Collis Birmingham & Ciaran O'Lionaird
Best Upset
Collis Birmingham beat Galen Rupp in the 5K
Best Coach
Danny Mackey of Brooks Beast
Best College Male Athlete
Tie: Edward Cheserek & Mac Fleet
Best College Female Athlete
Abbey D & Emily Sisson
Best Male College Team
Tie: Oregon's Men Track Team & Colorado's XC Team
Best Female College Team
Providence's XC Team
Friday, June 13, 2014
Last Two Races
This blog is about my last two races, Green Bay Marathon and Wisco Mile
The first race I had was Green Bay Marathon on May 18, 2014. I would like to thanks three people first. Zach and Erin Andreski for give me and my dad their hotel for us to use even though Erin was to run the marathon and couldn't cause she was injuried. Second thank you is to Josh Cox for paying for the marathon. If you don't know who Josh Cox is he is the American 50k Record Holder. Me and my dad got up to Green Bay on Saturday afternoon to got my bib number, check and all the other stuff that happens that day and I got ready for the marathon that night.
On Sunday was the marathon at 7 am in front of Green Bay Packer Stadium. The first half of the marathon we went by a lot house then when it hit the 10 mile mark we got onto the trail for a while and had some beautiful scarany to watch. The first 10 mile my pace was 7:05 then it went down hill from there for me. During the second half of the marathon we got to run a lap on a high school track and go over a bridge go down street that me & my dad drove on the night before look for somewhere to eat. We also got to run in Green Bay Parker Stadium before finishing the race. I got a time of 3 hours 43 minutes & 9 seconds. After I finished I hugged my dad and then hugged one of my best friends Kenny Halloran, who runs for DIII UW-Oshkosh. Then after I hugged them I threw up in front of them and was sent to the medical tent. I found out why I was threw up a few times is cause I drank to much water and/or Gratorade cause there were station every 1.2 miles on the marathon course,. All in all I was happy with my time cause it was a 30 min pr.
The second race that I ran was this past Wednesday called Wisco Mile which was at Wisconsin Luthern High School Track with different mile races. There were miles races like Boys High School Race, 2 Heats of Community Race and I was in the faster of the two race, Elite Race, Masters Race & more races. The first lap of my mile race is where I wanted it to be at 88 seconds. They the second lap was a little fast at about 87 seconds and third lap was the a bad lap. The last lap I picked it up and past two guys and it looked like they didn't know it was the last lap. Then one guy said to them last lap and I was like move it and go faster in my head and then the last 100 they got me & I got a time of 5:49 on a slippy and wet track cause it had been raining all night until my race and the other mile race after my race. Also, I was wore The Grand Bluff Racing Singlet and the spikes that my #LAXTakeOver Lil' Bro Josh Dedering gave me. I usually wear a 7.5 size spike and tried Josh's spikes out on Monday and they felt great so I wore them for the race and they were size 10 spikes.
The first race I had was Green Bay Marathon on May 18, 2014. I would like to thanks three people first. Zach and Erin Andreski for give me and my dad their hotel for us to use even though Erin was to run the marathon and couldn't cause she was injuried. Second thank you is to Josh Cox for paying for the marathon. If you don't know who Josh Cox is he is the American 50k Record Holder. Me and my dad got up to Green Bay on Saturday afternoon to got my bib number, check and all the other stuff that happens that day and I got ready for the marathon that night.
On Sunday was the marathon at 7 am in front of Green Bay Packer Stadium. The first half of the marathon we went by a lot house then when it hit the 10 mile mark we got onto the trail for a while and had some beautiful scarany to watch. The first 10 mile my pace was 7:05 then it went down hill from there for me. During the second half of the marathon we got to run a lap on a high school track and go over a bridge go down street that me & my dad drove on the night before look for somewhere to eat. We also got to run in Green Bay Parker Stadium before finishing the race. I got a time of 3 hours 43 minutes & 9 seconds. After I finished I hugged my dad and then hugged one of my best friends Kenny Halloran, who runs for DIII UW-Oshkosh. Then after I hugged them I threw up in front of them and was sent to the medical tent. I found out why I was threw up a few times is cause I drank to much water and/or Gratorade cause there were station every 1.2 miles on the marathon course,. All in all I was happy with my time cause it was a 30 min pr.
The second race that I ran was this past Wednesday called Wisco Mile which was at Wisconsin Luthern High School Track with different mile races. There were miles races like Boys High School Race, 2 Heats of Community Race and I was in the faster of the two race, Elite Race, Masters Race & more races. The first lap of my mile race is where I wanted it to be at 88 seconds. They the second lap was a little fast at about 87 seconds and third lap was the a bad lap. The last lap I picked it up and past two guys and it looked like they didn't know it was the last lap. Then one guy said to them last lap and I was like move it and go faster in my head and then the last 100 they got me & I got a time of 5:49 on a slippy and wet track cause it had been raining all night until my race and the other mile race after my race. Also, I was wore The Grand Bluff Racing Singlet and the spikes that my #LAXTakeOver Lil' Bro Josh Dedering gave me. I usually wear a 7.5 size spike and tried Josh's spikes out on Monday and they felt great so I wore them for the race and they were size 10 spikes.
Tuesday, May 27, 2014
Summer Running
This blog post is about Summer Running/Racing and people that I want to run with this summer.
This summer I will continute with #CoachingRubis and here is who I have line up for this summer:
June 1-7: Ben St. Lawrence with Weight Room Coach Trey Hardee
June 8-14: Leo Manzano with Weight Room Coach Jeff Coover
June 15-21: Darren Brown with Weight Room Coach Miller Moss
June 22-28: Duncan Phillips
June 29-July 5: Mitch Goose
July 6-12: Forrest Misenti
July 13-19: Ross Murray
July 20-26: Travis Burkstrand
July 27-August 2: Garrett Heath
August 3-9: Daniel Stockberger
August 10-16: Matt Hughes
August 17-23, 24-30: Tito Medrano
August 31-Sept. 6-Geneviere LaCraze
Sept. 7-13: Jordan Schlitt
Sept. 14-20: Chris Winter
If you don't know these guys and one gal look them up cause they all Pros in there own right
Racing:
I will be racing a few races this summer Wisco Mile on June 11th, a couple meets at Carroll University & Milwaukee Brewers Half-Marathon on Sept. 20th
People I Want To Run With:
This are the people that I want to run with this summer:
Patrick Jenkins, Patrick Maag, marc DiVerde, Michael Van Voorhis, Mo Ahmed, Maverick Darling, Elliot Krause, Reed Connor, Carl Hirsh, John Lutherbach, Derek Storkel, Mike Clark, John Simons,Alex Hatz, Alex Brill, Sam Hacker, Joe McAsey, Matt & Joe McKenna, Sean Royer, David & Joe Stilin, Russell Sandvold, Malachy Schrobilgen, Erik Sowinski, &The Sha-Town Project Guys
This summer I will continute with #CoachingRubis and here is who I have line up for this summer:
June 1-7: Ben St. Lawrence with Weight Room Coach Trey Hardee
June 8-14: Leo Manzano with Weight Room Coach Jeff Coover
June 15-21: Darren Brown with Weight Room Coach Miller Moss
June 22-28: Duncan Phillips
June 29-July 5: Mitch Goose
July 6-12: Forrest Misenti
July 13-19: Ross Murray
July 20-26: Travis Burkstrand
July 27-August 2: Garrett Heath
August 3-9: Daniel Stockberger
August 10-16: Matt Hughes
August 17-23, 24-30: Tito Medrano
August 31-Sept. 6-Geneviere LaCraze
Sept. 7-13: Jordan Schlitt
Sept. 14-20: Chris Winter
If you don't know these guys and one gal look them up cause they all Pros in there own right
Racing:
I will be racing a few races this summer Wisco Mile on June 11th, a couple meets at Carroll University & Milwaukee Brewers Half-Marathon on Sept. 20th
People I Want To Run With:
This are the people that I want to run with this summer:
Patrick Jenkins, Patrick Maag, marc DiVerde, Michael Van Voorhis, Mo Ahmed, Maverick Darling, Elliot Krause, Reed Connor, Carl Hirsh, John Lutherbach, Derek Storkel, Mike Clark, John Simons,Alex Hatz, Alex Brill, Sam Hacker, Joe McAsey, Matt & Joe McKenna, Sean Royer, David & Joe Stilin, Russell Sandvold, Malachy Schrobilgen, Erik Sowinski, &The Sha-Town Project Guys
Week 11 of Coaching Rubis
This is my week after Green Bay Marathon and I had Ben Bruce as my coach for the week
Monday May 19, 2014
Off
Tuesday May 20, 2014
40 mins
Wednesday May 21, 2014
40 mins
Thursday May 22, 2014
60 mins with 10 x 30 secs
Friday May 23, 2014
AM-45 mins/PM-30 mins
Saturday May 24, 2014
AM-45 mins/PM-30 mins
Sunday May 25, 2014
15 min warm up, 1 mile @ 10k pace @ 6:30, 4 x 200 @ mile pace @ 39 secs., 1 mile @ 5k pace @ 6:30, 4 x 200 @ mile pace @ 38 secs./PM-30 mins easy
Monday May 19, 2014
Off
Tuesday May 20, 2014
40 mins
Wednesday May 21, 2014
40 mins
Thursday May 22, 2014
60 mins with 10 x 30 secs
Friday May 23, 2014
AM-45 mins/PM-30 mins
Saturday May 24, 2014
AM-45 mins/PM-30 mins
Sunday May 25, 2014
15 min warm up, 1 mile @ 10k pace @ 6:30, 4 x 200 @ mile pace @ 39 secs., 1 mile @ 5k pace @ 6:30, 4 x 200 @ mile pace @ 38 secs./PM-30 mins easy
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