Week 63 of Coaching Rubis

In week 63 of Coaching Rubis I had Canadian Reid Coolsaet as my coach

Sunday May 17, 2015:
16 mile long run

Monday May 18, 2015:
AM: 5 miles/ PM: 10 miles

Tuesday May 19, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 min/8 min/6 min/4 min/2 min, 2 min rest in between each rep, 2mile cool down

Wednesday May 20, 2015:
AM: 5 miles/ PM: 8 miles, 8 x 100 strides, 100 jog recovery, 1 mile easy

Thursday May 21, 2015:
AM: 6 miles/ PM: 10 miles

Friday May 22, 2015:
AM: 4 miles/ PM: 3 mile warm up, 8 x 600 (600 repeats: run the 400 @ 10k pace & last 200 at 1500 pace)/200 rest, 3 mile cool down

Saturday May 23, 2015:
6 miles & core exercise

Week 62 of Coaching Rubis

Week 62 of Coaching Rubis I had NY/NJ runner Mike Rutt

Sunday May 10, 2015:
16 mile long run

Monday May 11, 2015:
AM: 5 miles/ PM: 8 miles

Tuesday May 12, 2015:
AM: 4 miles/ PM: 2 mile warm up, 15 min tempo, 2 min rest, 6 x 400 @ 5k pace, 2 min rest, 10 min tempo, 3 mile cool down

Wednesday May 13, 2015:
12 mile run

Thursday May 14, 2015:
8 mile pre meet with 4 x 200 strides

Friday May 15, 2015:
AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool up

Saturday May 16, 2015:
AM: 8 miles/ PM: 5 miles

Week 61 of Coaching Rubis

During Week 61 of Coaching Rubis I had Chris Gowell as my coach

Sunday May 3, 2015:

15 mile long run

Monday May 4, 2015:

AM: 7 miles/ PM: 5 miles

Tuesday May 5, 2015:

AM: 5 miles/ PM: 2 mile warm up, 4 sets of 3 min @ 10k pace/ 2 min @ 5k pace/ 1 min @ mile pace with 90 sec recovery between all reps 3 mile cool down 

Wednesday May 6, 2015:

12 miles easy

Thursday May 7, 2015:

8 miles pre meet with 4 x 200 strides

Friday May 8, 2015:

AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool down

Saturday Mat 9, 2015:

AM: 8 miles/ PM: 5 miles 

Week 60 of Coaching Rubis

In Week 60 I had my Waukesha Home Boy & Pro Distance Runner Erik Sowinski as my coach


Sunday - 16 mile long run
Monday - AM : 8 miles PM : 5 miles
Tuesday - 3 mile warmup, 6 sets of 5 min hard, 2 min easy, 3 mile cooldown, core
Wednesday - AM : 8 miles PM : 5 miles
Thursday - 3 mile warmup, 6 x 1k @ 5k race pace with 3 min recovery then 4x200m
at mile race pace with 2 min recovery , 3 mile cooldown
Friday - 7 mile pre meet run, 4 x 100m strides
Saturday - AM : 2 mile shakeout run, PM : 3 mile warmup, Steeple RACE, 5 mile cooldown

Week 59 of Coaching Rubis

During Week 59 I had OTC Elite's Tyler Mulder as my coach


Sunday: 15 miles
Monday: AM: 8 miles/ PM: 4 miles
Tuesday: AM: 4 mile shake out/ PM: 3 mile warm up, 4x800m at 10k race pace
with 2 minute recovery. Then 3x100 strides fast.
Wednesday: AM: 10 miles/ PM: 4 miles
Thrusday: 6 miles & 4x 100 strides
Friday: AM: 2 mile shake out run/ PM: 3 mile warm up, 10k race, 3 mile cool down
Saturday: 12 miles

Week 58 of Coaching Rubis

In week 58 of Coaching Rubis I had Head Women's Coach at Iowa State Andrea McDonough as my coach


Sunday: recovery long run 12 miles  
Monday: another recovery run am/8miles pm/4miles
Tuesday: no workout (recover off 10k) am/8miles pm/4miles
wednesday: recovery am/ 10miles pm/4miles
Thursday: am/4mile shake-out pm/track session  2 sets of (200,600,400, 200) with
2min recovery between all and 4 min between sets.  Workout @ 3k race pace.
Friday: am/5mile pm/5mile plus easy strides
Saturday: am/ shake-out 2miles pm/ RACE!

Week 57 of Coaching Rubis

I had Pro Distance Runner and Former Oregon Duck AJ Acosta as my coach

Sunday: 17 miles

Monday: Recovery run AM/PM. Cap longer run at 60min, with shorter run no more than 35min.

Tuesday: AM (4M Shakeout) PM: Descending Quarters (2 sets of 4x400. Start at 5k pace and work down. numbers 7-8 should be close to mile pace) Rest is 200m walk/jog between intervals, and rest is 400m between sets (ie 400m walk/jog between intervals 4 and 5)

Wednesday: Medium LR (recovery run) 70% of normal LR Mileage. Take it easy today

Thursday: 3x [1min/2min/3min] Fartlek. Rest is 1min jog @ training run pace.

Friday: PreMeet! (35-40min run followed by 2x400. 1 @ 10k pace, 1 @ 5k pace with 3min between)

Saturday: Race.