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🌸 Effective Treatment Strategies for PCOD & PCOS

🌸 Effective Treatment Strategies for PCOD & PCOS

12/07/2025
🩺 1400-Calorie Indian Diet Plan for Thyroid, High Blood Pressure, High Uric Acid, and High Cholesterol/Triglycerides

🩺 1400-Calorie Indian Diet Plan for Thyroid, High Blood Pressure, High Uric Acid, and High Cholesterol/Triglycerides

16/07/2025
🦵 Leg Cramps: Causes, Prevention, and Natural Remedies

🦵 Leg Cramps: Causes, Prevention, and Natural Remedies

12/07/2025
Symptoms, Risk Factors, Complications, Treatment

Symptoms, Risk Factors, Complications, Treatment

09/07/2025
5 Best Cycles For Women To Kickstart Their Weight Loss Journey

5 Best Cycles For Women To Kickstart Their Weight Loss Journey

10 exciting new books for the kids to cuddle up with this winter – eShe

10 exciting new books for the kids to cuddle up with this winter – eShe

Scientists May Be Able to Make Grapefruits Compatible With Medications They Currently Interfere With

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30/07/2025
2025 Pro Football Hall of Fame Game: How to watch the Los Angeles Chargers vs. Detroit Lions

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CNP Rescue+Propolis Serum – Redness Relief Serum with Niacinamide & IP-BHA, Soothing, Hydrating, Minimizing Pores, for Oily & Sensitive Skin, Lightweight Essence for Glass Skin, Korean Skin Care

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    🌸 Effective Treatment Strategies for PCOD & PCOS

    🌸 Effective Treatment Strategies for PCOD & PCOS

    12/07/2025
    🩺 1400-Calorie Indian Diet Plan for Thyroid, High Blood Pressure, High Uric Acid, and High Cholesterol/Triglycerides

    🩺 1400-Calorie Indian Diet Plan for Thyroid, High Blood Pressure, High Uric Acid, and High Cholesterol/Triglycerides

    16/07/2025
    🦵 Leg Cramps: Causes, Prevention, and Natural Remedies

    🦵 Leg Cramps: Causes, Prevention, and Natural Remedies

    12/07/2025
    Symptoms, Risk Factors, Complications, Treatment

    Symptoms, Risk Factors, Complications, Treatment

    09/07/2025
    5 Best Cycles For Women To Kickstart Their Weight Loss Journey

    5 Best Cycles For Women To Kickstart Their Weight Loss Journey

    10 exciting new books for the kids to cuddle up with this winter – eShe

    10 exciting new books for the kids to cuddle up with this winter – eShe

    Scientists May Be Able to Make Grapefruits Compatible With Medications They Currently Interfere With

    Scientists May Be Able to Make Grapefruits Compatible With Medications They Currently Interfere With

    Homemade Masks for Winter Skincare to Keep Skin nourished

    Homemade Masks for Winter Skincare to Keep Skin nourished

    Honest Beauty Gentle Gel Daily Face Cleanser | Calms, Refreshes, + Hydrates | Vegan + Safe for Sensitive Skin | 5 fl oz

    Honest Beauty Gentle Gel Daily Face Cleanser | Calms, Refreshes, + Hydrates | Vegan + Safe for Sensitive Skin | 5 fl oz

    30/07/2025
    2025 Pro Football Hall of Fame Game: How to watch the Los Angeles Chargers vs. Detroit Lions

    2025 Pro Football Hall of Fame Game: How to watch the Los Angeles Chargers vs. Detroit Lions

    30/07/2025
    CNP Rescue+Propolis Serum – Redness Relief Serum with Niacinamide & IP-BHA, Soothing, Hydrating, Minimizing Pores, for Oily & Sensitive Skin, Lightweight Essence for Glass Skin, Korean Skin Care

    CNP Rescue+Propolis Serum – Redness Relief Serum with Niacinamide & IP-BHA, Soothing, Hydrating, Minimizing Pores, for Oily & Sensitive Skin, Lightweight Essence for Glass Skin, Korean Skin Care

    30/07/2025
    Beauty by Earth Foaming Face Wash Cleanser – Gentle, Non-Toxic Daily Facial Wash for Sensitive & Oily Skin, Natural & Organic Ingredients, Made in USA

    Beauty by Earth Foaming Face Wash Cleanser – Gentle, Non-Toxic Daily Facial Wash for Sensitive & Oily Skin, Natural & Organic Ingredients, Made in USA

    30/07/2025

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      Achieving Marathon Success with Pro Runner and Coach Nell Rojas

      Josh Lawton by Josh Lawton
      15/01/2025
      in Uncategorized
      Achieving Marathon Success with Pro Runner and Coach Nell Rojas

      Professional runner and running coach Nell Rojas shares her insights into racing and coaching athletes for marathons, including the Boston Marathon, using a balance of art and science.

      Nell Rojas is a professional marathon runner and running coach. She attended Northern Arizona University, where she studied exercise science and competed in cross country and track. Nell ran her first marathon in 2018 and became the top American finisher in the Boston Marathon in 2021 and 2022. Additionally, she finished 10th at the 2022 New York City Marathon.

      Nell has achieved remarkable success as an American marathon runner, securing top American finishes at the 2021 and 2022 Boston Marathons, a top 10 finish at the 2022 New York City Marathon, and competing in the 2020 Olympic Marathon Trials. She has also claimed a 10-mile US Championship title and won Grandma’s Marathon.

      Beyond her athletic accomplishments, Nell advocates for inclusivity within the running community, focusing on empowering people of color and women. With 20 years of coaching experience, she is dedicated to helping athletes of all abilities achieve their own running goals.

      Standout Quotes

      “It’s really fun to work with a runner who doesn’t understand that they can do things.”

      Coaching Different Types of Runners

      How She Builds Periodization of a Training Plan: “I do like the gradual trend from general to specific when you’re training for a race, and that doesn’t mean it’s just general to specific. It means, like, it’s mostly general to mostly specific with things added in. So Yeah. I like I like coming off a speed block before a marathon build. So, you know, you’re raising your ceiling during this speed speed block. You’re really making room for that threshold to get higher.

      And also feel comfortable — just have a little bit more room in there. And then, I like to touch on speed every two weeks during a marathon plan for a couple of different reasons. First of all, every two weeks, I write in a high-quality long run. Right? So that means 20-plus miles with marathon pace sprinkled in different ways. You can’t just hit marathon pace all the time. You can’t just hit threshold pace all the time.”

      Addressing if Coaching is More Art or Science: “I would say the science is built into the art if that makes sense. Like when you come from a background, I’m also an exercise physiology major. I study a lot of science, especially after college when I was getting into coaching. I just devoured every single book there is out there, about the science of the physiology of running. But I would say once that’s ingrained, this the science is in the art.

      But when we’re talking age group runners, it truly becomes an art. And the reason is because you’re thinking about how stressed they are because their family is, you know, they have three kids, and you know what’s going on with their kids. You’re thinking about time. You’re thinking about how much they can recover with this huge schedule with their full-time job and kids. You’re thinking about how they only have eight miles on weekdays to get in a run. So, like, where’s the biggest bang for my buck here?”

      “My goal as a coach, is to teach people how to intuitively run. Right? And that’s a huge difference between a professional runner and someone who started running late in life.”

      Coaching Atheltes Beyond Just Numbers

      On How She Integrates Testing Into Coaching: “Basically, it’s just races. I don’t do any, like lactate threshold or blood tests. And I do say, if you want to get one, here’s my experience with them. I’ve had good experiences, and I’ve had bad experiences. And the hardest part about getting testing is that then taking the information that you did on the treadmill and implementing it in your trading plan. Because I’ve had some ludicrous people be like, well, he told me I should run at 12:30 pace to keep my heart [rate low.] And I’m like, no.”

      Nell Rojas Online

      Website
      Instagram
      RISE Coaching

      author avatar



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      • 🌸 Effective Treatment Strategies for PCOD & PCOS

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      • 🩺 1400-Calorie Indian Diet Plan for Thyroid, High Blood Pressure, High Uric Acid, and High Cholesterol/Triglycerides

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      • 🦵 Leg Cramps: Causes, Prevention, and Natural Remedies

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      • Sleep deficiency worsens pain mechanisms in migraine sufferers

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      • Trending
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      • Latest
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      🌸 Effective Treatment Strategies for PCOD & PCOS

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