Winter Training and Competition: "To Race or not to Race?"
RISE "PR" Destination Events For any high school runner interested in running PR’s, Boulder RISE will support the following events in...
Strategies for Racing NXR for Altitude* Trained Athletes
Train for a time 7-10 seconds per mile faster that your best “Altitude” Time. Do High-Intensity interval training should be no longer...
3. Secret #3 Part 1: Work on Pacing
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...
2017 Cross Country Super-Prep Program: Secret #1
7 Secrets for a Successful 2017 Cross Country Season 1. Secret #1: Plan Your Season - Plan your races for the entire season "Pencil-in"...
Secret #2, Goal-Setting Part 2: Racing Distance and Frequency; Bring Back the 2 Mile!
I use the Jack Daniels VDOT chart for goal setting because of its accuracy in prediction future times, its applicability to a wide range...
Secret #2, Goal-Setting Part 1: Analyzing your Personal Inventory and Writing your Performance Goals
Last week, I presented planning as an essential component of a cross country season. Knowing when and where you are going to run will...
Key Components for High School Peak Performance
PEAK PERFORMANCE ƒ CONSISTENCY X CONTINUITY X COMPETITION. Removing or compromising any of these three will impair your training and...
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...
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...
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...
