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...

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Nell Rojas Debuts Marathon at CIM

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