Nell Rojas
United States
Personal Bests
Half Marathon
1:08:52
1/14/2024
25 Kilometres Road
1:26:19
5/13/2023
Marathon
2:24:51
4/17/2023
20 Kilometres Road
1:07:02
9/5/2022
15 Kilometres Road
49:58
3/5/2022
Recent Mentions
Sara Vaughn just finished as top American in New York and 6th overall. And this was all just a few weeks after having to drop out early in Chicago. In this bonus episode, we talk about her New York Marathon, what it meant for her, the shoes she trains in, and of course, we’ll talk about her YouTube channel.
interview date: Nov 8, 2024
0:00 intro
1:35 race shoe for New York
2:49 experience in Fast R1 and Fast R2
5:25 Puma training shoes
7:42 from Chicago to New York
9:02 why do Boulder runners love New York?
10:24 her pack in New York
11:48 was this a good result?
13:27 is it vindication or a comeback?
14:41 worst pre-race bus
15:59 Boston vs New York
17:27 off season
19:32 NIL as a parent of an athlete
21:39 Fastest Marathon YouTuber
Corrected Fastest Marathon YouTuber List
1. Molly Seidel 2:23
2. Sara Vaughn 2:23
3. Nell Rojas 2:24
4. Phily Bowden 2:25
5. Anya Culling 2:34
Sara Vaughn IG https://www.instagram.com/smevaughn/
Sara Vaughn Youtube https://www.youtube.com/@smevaughn
Thumbnail photo by Chase Fleming Photo https://www.chaseflemingphoto.com
Emilia Benton joins the podcast! Emilia is a RISE teammate and shares her experiences of training with a team virtually, the greatest lesson learned from working with Nell Rojas, Elite Runner + Run Coach, shares her Fall goals and so much more. The power of the running community runs strong in this episode, enjoy!
Articles mentioned in today’s podcast: https://www.runnersworld.com/training/a34533062/running-less-to-avoid-overtraining/
https://run.outsideonline.com/training/marathon-training-camp
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram -
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - , SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
This week, we are thrilled to be joined by Ric Rojas! Ric is a retired elite distance runner, who among other achievements, held the 15K World Record, ran a 5,000m PR time of 13:39.92, and won multiple USATF National titles. Ric also won the Bolder Boulder 10K Memorial Day Road Race in 1979, beating out Frank Shorter in the inaugural year!
Now, as a coach, he consistently yields results across the distance running spectrum, including Olympic Trials qualifiers, nationally ranked high school runners, and world-ranked masters runners. He is based out of Boulder, Colorado.
Ric joins the Elevate Your Running Podcast to discuss many exciting topics that pertain to strong, fast running! We discussed…
- Running fundamentals and key aspects of effective running form, as well as drills and techniques all runners can implement to improve their running economy.
- What works for elite runners, and how Ric’s peak performance principles can be applied to your next running goal.
- Mindset strategies any athlete can use to perform their best in workouts, and to breakthrough on the race course.
- Ric’s thoughts on the upcoming Olympic Trials, where he will have multiple athletes, including his daughter, Nell Rojas (episode 50) running for a spot in the 2024 Olympic Games Marathon!
We are grateful to Ric for spending his time with us for a very special episode #100. If you’d like to learn more from Ric, check out the resources below!
https://www.ricrojasrunning.com/
https://www.instagram.com/ricrojasrunningtrack/
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Episode 19 - Just Some Great Running Advice
This episode just has some great running advice. Hence the name of the episode. This isn't an exhaustive list... it's just some great running advice. I've got more. This is just some of what I got. I can't give you everything on episode 19. You wouldn't come back for episode 20 and I want you back. And that's not all this episode has! I go over... in detail... the Chicago Marathon weekend... which was awesome. There is also the mail bag AND another Mindful Minute with coach tammie. It's an all around great episode.
00:00 Intro and Chicago Marathon Weekend Recap
22:15 Just Some Great Running Advice
44:00 Mailbag
47:35 Mindset Minute with coach tammie of the how up society
49:35 See Ya Laters
Check out these links!
Check out the Chicago Marathon
Check out coach tammie of the show up society
Check out Pizzano in Chicago (three nights of spaghetti can meatballs)
Check out Sifan Hassan
Check out Joan Benoit Samuelson
Check out Valerie Constien on Instagram
Check out Jordan Hasay on Instragram
Check out Nell Rojas on Instagram
Check out Kelvin Kiptum on Instagram
https://www.pizanoschicago.com/locations/chicago-loop/
Cheers and thank you for listening!
Coach Bennett
Be sure to send any and all questions and comments to the mailbag:
Coach Bennett’s Podcast
9220 SW Barbur Blvd STE 119, #322 Portland, Oregon 97219
Get all the details about the Best Runner Ever Winter Edition and Best Runner Ever Summer Edition programs and learn how you can be a part of it here: https://showupsociety.com/brewe
be sure to check out the Two Coach Bennetts Merch Store for t-shirts, hoodies, coffee mugs, pint glasses and more! - https://twocoachbennetts.com/merch
And if you need even more Coach Bennett in your life you can scratch that itch by subscribing to the Coach Bennett’s Newsletter.
You can also listen to the Two Coach Bennetts Talking podcast on Apple Podcasts or on Spotify Podcasts
Or you can follow on Instagram: @coachbennett
TikTok: @CoachBennett
Check out Coach Bennett on Cameo for any messages of inspiration or motivation or birthday wished or pep talk for you or friends or family or teammates: ...
With the Boston Marathon qualifying window closing in a few days, you may have already BQ’d - and if you have, you might be wondering what’s next. If you haven’t qualified, you may have your eyes set on racing Boston in 2025, perhaps by qualifying with a big race this Fall!
No matter what your timeline looks like, this week’s episode is your guide to qualifying and making the most of the opportunity that awaits you! We breakdown how to backwards plan from your goal race to the present day, ensuring you can train strong and run fast.
We also offer the following 10 tips to achieve your qualifying time:
Take your easy days easier.
Find a consistent running routine by developing a schedule that works for you.
Recover hard by focusing on sleep, nutrition, cross-training, and other impactful methods of rejuvenation from your training.
Take your training to the next level by adding a new stressor.
Train where you’re at and don’t overrun paces. Aim to achieve the specific and unique goals of each workout.
Emphasize nutrition and consider adding an extra carb serving to a meal or two per day, for good measure!
Train and race the shorter distances for speed development.
Strength train to become a stronger, more injury resistant runner.
Be selective about your goal race and your best opportunity to achieve a Boston qualifying time.
Give yourself time and grace throughout the process.
We hope all of the information provided in this episode helps you to train smart and achieve your greatest goals in the coming months and years!
Interested in learning more on the topics discussed in today’s episode? Check out past episodes of the podcast:
Episode 25 - The Benefits of Easy Running & How it Will Make You Faster
Episode 30 - The Key to Better Running
Episode 50 - Training Like An Elite w/ Nell Rojas
Episode 70 - Everything You Need to Know Now to PR in the Fall
For more information on qualifying and registering for the Boston Marathon, go here: https://www.baa.org/races/boston-marathon/enter/registration
Plus! Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out the Downloadable Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
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Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This week, we answer the most asked questions in the world of running and mindset!
In order, we discuss the following:
- If you are just starting or want to keep it simple, what are 2-3 types of runs to focus on?
- Heart Rate! How to manage it and the mindset when you’re starting at the bottom (or over again) after an injury or long illness.
- Ideas on a strong mindset during long and tough marathon effort workouts?
- Mindset on race day, and how to get over running “fast”, specifically short distance racing?
- Favorite workout(s) for putting speed back in your legs?
- When do you strength train? After/on long run days? Easy run days? Why?
- Currently in marathon training and my marathon pace feels so hard. When should it feel easier?
- Best racing shoes? What to look for in different race distances?
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Listen to Next:
EP. 25 - The Benefits of Easy Running
EP. 47 - Mental Strength Training for Runners
EP. 50: Training Like an Elite w/ Nell Rojas
EP. 57 - Why Heart Rate Training? Guest Elisabeth Scott
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
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Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Everyone can benefit from partnering with a running coach. And yet, many people believe they either don’t need a coach, or don’t deserve to work with one.
Today, Coach Sara discusses the top questions to ask when considering up-leveling your training and partnering with a coach. Hear about Sara’s experiences in working with her coach, Nell Rojas - and the positive outcomes of having someone in your corner for your goals!
Key considerations for hiring a coach, include:
The coaches' experience and ‘niche’
Approach and style of coaching that you need as an athlete
Communication style and personality of both coach and athlete
Running experience and relatability
Whether you are currently working with a run coach or not, this episode will help you gain clarity on the pros, cons, and truths of hiring a coach for your running goals.
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
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Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Have you wanted to try something other than a traditional 7-day training schedule, but don't know how to with your schedule? Having A and B training weeks might offer a good solution! When researching what some of the best elite runners in the U.S. do, I was unsurprised to see that many don't follow a traditional 7-day cycle. However, I really liked how Nell Rojas explained her two-week cycle, as it's something that could work for people who can't do a long run mid-week. It's something I sometimes use for my athletes as well. (Depends on the person and situation.) Is it something you already do or want to try this year? For coaching or training plans from 5k to 100 miles, check out HigherRunning.com #HigherRunning #AnySurfaceAnyDistance #RunningAdvice #RunFaster #RunningCoach #marathontraining #halfmarathontraining #runningcommunity #marathoner #RunningWild #runninginspiration #runnerlife #runtoinspire #runnersofinstagram #runninggoals #inspiringwomenrunners #plantbasedathlete
Nell Rojas is an American elite marathon runner for Nike, coach, and business owner for Rojas Running. She joins EYR to discuss key aspects of her background in the sport, as well as her present-day life as one of the top women’s marathon runners in the world today!
Key discussion topics include:
- How Nell’s training has evolved over the years, and her thoughts on meeting the specific needs of each athlete.
- The value of strength training and why Nell integrates lifting into her routine as an athlete.
- Mental strength and resilience through hard workouts and harder times as an athlete and business owner - Nell's internal dialogue and how we all can be stronger from the inside out.
This episode is jam-packed with thoughtful information and important perspectives for athletes of all levels. We’re extremely grateful to Nell for sharing her time with us this week. Learn more about Nell here and continue to follow along with her career in running!
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Find out more about Sara and Austin below, and join us again next week - new episodes every Thursday!
Resources:
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Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This final episode of 2022 is a compilation of highlights from 12 of the most impactful conversations I’ve had over the past 12 months. As I’ve written in years past, putting this annual episode together is equal parts exciting and impossible. It’s a treat to revisit all of these exchanges but it’s also a tough task to pick 12 that stood out. Each and every person that's been gracious enough to give me an hour or two of their time has taught me, inspired me, entertained me, moved me, or changed me in some way—and it’s my hope that they’ve done the same for you. This year's "best of" lineup, in order of release date, are: Bolota Asmerom, Luis Grijalva, Amy Leedham, Phil Shin, Nell Rojas, Tommy Rivs, Jinghuan Liu Tervalon, Tommie Runz, Peter Gilmore, Alison Mariella Désir, Chris Mosier, and Marielle Hall.
This episode is brought to you by:
— New Balance. TheFreshFoam X 1080 v12 is the shoe I run most of my miles in and it holds up week in and week out. The FuelCell Rebel v3 is my go-to go-fast shoe for workouts. And finally, the soon-to-be released FuelCell SC Elite v3 is my racer. Check 'em out at your favorite run specialty store or on newbalance.com.
— Precision Fuel & Hydration. Check out this webinar on fueling and hydration for marathons and ultras or these articles about carbohydrate needs and how to train your gut to take in more fuel. The Fuel & Hydration Planner is a great tool to dial in your fueling and hydration needs. Use the code TMS22 when you check out at precisionfuelandhydration.com and save 15% off your first order.
Click here for complete show notes. Music and editing for this episode by John Summerford.
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