Ric Rojas Running
High Performance Coaching
Entry 3/23/25
Nell had a strong 22-mile long run today on our Boston Simulation Course in North Boulder. Although she has struggled with a nasty mold "infection," she has had a hand-full of good training days. With 4-weeks to go before Boston, she hopes to recover some form and be ready for a good showing. I added our Boston Simulation Course profile and the actual Boston Course Profile for comparison sake. Both courses drop substantially in the first six miles and have up/down hills towards the end of the course. Our course provides great up and downhill preparation for Boston.
Entry, 2/25/25
Since my last entry, Nell has relocated to Phoenix in hopes of avoiding mold-contaminated living environments. It has worked-out well thus far... She has been feeling better overall with ongoing detoxification treatments. Her workout this morning shows her approaching historical marathon training quality.
Today's Workout:
3200 @ Marathon Race Pace; 5 x 1000/200; 3200m @ Marathon Race Pace
Results:
3200 Splits (5:30/5:22)
1000's: 3:12; 3:00; 3:00; 3:07: 3:00 with 200's after each 1000.
3200 Splits (5:30/5:16
Nell will race in the USATF Half-Marathon Championships this weekend in Atlanta.
North Boulder Boston Simulation Course
February 10th marks the final 10-weeks of Nell's 2025 Boston Marathon Training Block. For the past 2 years she's struggled with a reaction to mold contamination in her Boulder apartment, only recently discovered. The mold has infected her body and basically incapacitated her with respect to high-level training. She has received treatment from a specialist in Boulder. At times through this process, she has literally not been able to run much faster than a jog and her quality workouts have been less than mediocre, at best. She ran a 1:13 half-marathon in January, nowhere near her normal capacity, but prior to the race, she was doubtful about even starting the race. I have kept her basic plan in place (outline below) and she is working to recovery any losses over the next 10-weeks.