November 29, 2017

RISE "PR" Destination Events

For any high school runner interested in running PR’s, Boulder RISE will support the following events in addition to the local USATF meets at the US Air Force Academy.

  • The University of Washington High School Invitational, 2/2-2/3/20...

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 31, 2017

7 Secrets for a Successful 2017 Cross Country Season

1. Secret #1: Plan Your Season

- Plan your races for the entire season

"Pencil-in" on a calendar your races for the entire season, including pre-season time trials and any other high level racing efforts. This will allo...

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...

January 8, 2016

PEAK PERFORMANCE ƒ CONSISTENCY X CONTINUITY X COMPETITION. Removing or compromising any of these three will impair your training and racing progression.  Although this formula is especially applicable to NCAA-bound athletes, it is universally applicable to any athlete...

December 22, 2015

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 d...

December 12, 2015

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, you...

December 11, 2015

“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 t...

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