August 19, 2018

RISE Sprint Coach Morgan Tilong with travel to Lake Placid to participate in the U.S. Bobsled Training Camp. Morgan was chosen from a pool of hundreds of athletes from across the United States. 

Morgan qualified for the training camp by placing 5th out of 16 at the "Bob...

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 14, 2017

Congrats to our Age Group Winners and Placers at the Turkey Trot. This was, by the way, no way a “trot” and certaining not run by any “turkeys”! Let’s re-name it the “Fly Like an Eagle” or “Race Like a Cheetah”!

Age Group winners were:
Cassie Sterns (Ralston Vall...

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...

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