December - 2015

Ric Rojas Running
High Performance Coaching

How I Use the Jack Daniels Formula: Goal-Setting, Part I©

How I Use the Jack Daniels Formula: Goal-Setting, Part I©

My “Personal Inventory” Phase of using the Daniels’ VDOT Chart is a relatively easy exercise. It simply involves identifying and documenting historical times for various race distances on the Chart. The next step, Goal-Setting, using the VDOT information, becomes more difficult since it is as much a statistical exercise as it is an emotional one. On the one hand, we may not be convinced that we are capable of achieving a particular performance goal because we have scant histo

Running Career Life Cycle©

Running Career Life Cycle©

One aspect of Peak Performance rarely discussed in coaching circles is the runners' "Career Life Cycle”. This cycle is basically three phases: Improvement, peak/plateau, and decline. Each of the three phases may last for several years depending on when you started, your health, your biomechanics/orthopedic health, your interest level/life style, and your talent/training capacity. One of the most notable example of an individual with a long improvement curve/extended peak is U

How I use the Daniels' Running Formula, Part II

How I use the Daniels' Running Formula, Part II

“It's not how many miles you run, it's how you run the miles...” Ric Rojas In this installment, I describe how I use the Daniels' Formula to compile and analyze previous performances. My next blog will address goal-setting based the analysis of your current racing and training inventory described here. In my last blog, I plugged the Daniels' Running Formula, which, in my opinion, is the most useful “How-To” book ever written on running. In developing his Formula, Dr. Jack Dan

Ric Rojas 2016 Winter Catalyst Explosive Power Training at Barbell Strategy

Ric Rojas 2016 Winter Catalyst Explosive Power Training at Barbell Strategy

Runners, Many of you have requested more information on my Catalyst Power Lifting Program. Coach Randy Hauer and I have developed a program designed specifically for high school track and field athletes. The major differences between this program and what may be available elsewhere is: A. Specificity; B. Professional Coaching; and, C. Progression. Our program focuses on Olympic lifts designed to improve explosive power and speed for both sprinters and middle distance runners.

How I Use the “Daniels' Running Formula”- Introduction

How I Use the “Daniels' Running Formula”- Introduction

Last year I was invited to participate on the coaching panel at Colorado Springs’ “Garden of the Gods 10-Mile” race clinic along with endurance running legends Pablo Vigil and Ted Casteneda. Pablo, Ted, and I preceded the featured speaker, Runner’s World editor Bart Yasso but we had precious little time to make our points before the better known Yasso took the stage. Since the crowd was clearly not very interested in what Pablo, Ted, and I had to say, for my part I decided in

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Nell Rojas Debuts Marathon at CIM

Nell Rojas Debuts Marathon at CIM

Coach Morgan to try out for U.S. Bobsled Team

Coach Morgan to try out for U.S. Bobsled Team

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