October 8, 2019

Nell’s workouts have been nothing short of excellent since her Grandma’s Marathon win in late June. After Grandma’s our plan was to focus on “speed-development” in a series of shorter races this summer and fall: the Falmouth 7-Miler, the USATF National 10-mile Champion...

April 22, 2019

Lafayette, CO
April 14th, 2019

Boulder High School Junior Grace Schwab added another honor to her already impressive concert piano career with a win at the "Foothills Kiwanis Club 67th Annual Stars of Tomorrow Youth Talent Show" held this weekend at the Muse Music Cente...

April 8, 2019


Lake Placid, NY

RISE sprint coach Morgan Tilong completed his first bobsled run last month at the Lake Placid track in New York. The track is approximately 1 mile, and takes 54 seconds to complete from top to bottom.

“The first run felt like being in a car acciden...

March 7, 2019

RISE Sprint coach Morgan Tilong continues his quest to qualify for the US Bobsled team. Morgan recently recieved a call from one of the bobsled drivers, Sam Mueller, informing him of his selection to the elite bobsled training team. 

"I was very excited to hear from Sam...

December 11, 2018

Boulder's Nell Rojas, running in her first marathon, finished a strong 7th place in 2:31:23 at the 2018 California International Marathon in Sacramento on December 2nd. 

Rojas ran negative splits, starting at 5:55 per mile for the first 10K, gradually increasing he...

August 29, 2018

Rockford, IL
August 25, 2018


Boulder’s Nell Rojas won the 2018 Chicago “Tough Mudder” race last weekend in her first attempt at the grueling event. The Chicago race, one of a national series, was contested in Rockville, IL on August 25th.

Mudder race courses incorporat...

November 7, 2017

  1. Train for a time 7-10 seconds per mile faster that your best “Altitude” Time.

  2. Do High-Intensity interval training should be no longer than 600-meter repeats.

    1. All intervals should be 2-10 seconds faster per mile than target race pace

  3. Do short...

July 31, 2017

Jess Rojas finishes the Rino 5K on July 29th, 2017 in Denver, CO

So far, I’ve discussed planning, goal-setting, and racing frequency and distance.

In this installment, I will discuss pacing as it applies to your overall season, conditioning runs, tempo runs, intervals, s...

July 26, 2017

I use the Jack Daniels VDOT chart for goal setting because of its accuracy in prediction future times, its applicability to a wide range of ability levels, and its simplicity. But, whether or not you use the Daniels Chart, be sure to document your goals and display the...

July 18, 2017

Last week, I presented planning as an essential component of a cross country season. Knowing when and where you are going to run will give you clarity on how to prioritize your races and training over the course of your season.

The next essential step in planning your s...

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Nell Rojas Debuts Marathon at CIM