Congrats to All Turkey Trotters!
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...
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...
Team Rojas Runs at the 2016 USAFA High School Invitational
Great efforts by our high school athletes! Next stop, Simplot Games! #News
