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, 2/2-2/3/2018, Dempsey Indoor Arena, Seattle

  • New Balance Nationals, 3/9-11/2018, New York Armory

  • Simplot Games, 2/15-17/2018, Holt Arena


  • The...

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 race efforts

    1. Time Trials of less than 1600m

    2. Short “tune-up” races: 1600m or 3200m, avoid racing 5ks within 4 weeks before NXR.

    3. Racing at...

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, speed work, and racing.

Underlying pacing and training are my core values, beginning with health, optimum training, and running career longevity. What do these cor...

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 allow you to evaluate and prioritize key races for your season. It may turn out that you have too many races! This is often the case, as I listen to high school runn...

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 them for easy personal reference.

Racing Distance and Frequency: Bring Back the 2-Mile

In this installment, I will discuss why restricting the High School cross count...

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 season is goal-setting. Most of us have have quite a bit of personal performance data, which can be helpful in developing our future goals.

In addition to our “per...

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 wishing to improve their competitive marks. Sprinters need multiple year-round practice and competitive reps to program and reinforce explosive power, technique,...

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 difficult since it is as much a statistical exercise as it is an emotional one. On the one hand, we may not be convinced that we are capable of achieving a partic...

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, your health, your biomechanics/orthopedic health, your interest level/life style, and your talent/training capacity.

One of the most notable example of an indiv...

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 training inventory described here.

In my last blog, I plugged the Daniels' Running Formula, which, in my opinion, is the most useful “How-To” book ever written on...

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