USATF Level 1 Certified Coach
As a running coach, I am available to help any member, whether new to running, or experienced and looking to get to the next level. One of the ‘perks’ of membership in the NWBRRC is free access to marathon, half marathon, and beginning training programs. These programs follow proven formats designed to help you build base safely, stay on track, and complete in your race. In addition to providing you with these training plans, I can also help you determine your training paces for key workouts in order to achieve your goals.
My personal philosophy of training is to find the right balance that will allow an athlete to achieve their goals AND stay injury-free. Consistency is the most important factor in running well, which is why having a plan and having the discipline to stick to that plan is critical. The amount of mileage any given runner can handle to achieve their goals is a very individual number, and sometimes less is more. Yet others seem to be able to handle a large volume of training without any problems. Finding that ‘sweet spot’ is the key, with the right mix of easy runs, longs runs, recovery and speed work.
I am a huge advocate of cross training -biking, swimming, pool running, elliptical, even walking and weight training -to build core strength, as well as active stretching before runs, and static stretching after. I started swimming several years ago, and have now added competitive swimming to my repertoire.
The focus for me and for anyone I train is on becoming fit to become fast! My advice to all runners looking to take their running to the next level is to develop a weekly schedule that you can commit to, and include all of the components that will increase your overall fitness level.
Lastly, having the support of a club of like-minded training partners and the support and camaraderie they provide is one of the keys of a successful training plan- it’s so important to enjoy the process!
I can also develop personalized training programs with specific goals addressed. Contact me directly for more information.
USATF Level 1 Certified Coach
RRCA Certified Coach
Run Smart * Run 4 Life
I live a life focused on health, athleticism, and general fitness. I believe I have the ability to make a motivated runner extraordinary. I grew up in Cape Town, South Africa and have been active since the age of 3 when much to my parent’s horror, determined to swim, I jumped into our swimming pool. I was privileged to grow up in a place considered an athlete’s paradise (mountains, trails, beaches on my doorstep) and in a school system that makes sport part of the curriculum. I played a variety of sports; field hockey, soccer, netball, track & field (hurdles, long jumps) and competed on the school tennis and swimming teams for many years. I ran numerous 5k and 10k races for fun and frequently cycled before work along the exquisite coastal roads of Cape Town. I grew up with good nutrition habits and from that am knowledgeable about good eating and believe that “we are what we eat” and good nutrition is a big part of our success as an athlete.
10 years ago I took running more seriously. In 2006 after I was invited to join a group of 12 close friends to run the Hood to Coast Relay Race I decided it was time to join a running group. Hood to Coast was an unforgettable experience I will cherish forever.
To date, I have run countless races, been listed in Florida’s Fastest List and placed 1st, 2nd and 3rd on many occasions. My first marathon was Toronto in October 2010, where to my surprise I qualified for Boston which I ran in 2011. The marathon then became my favorite race distance. I live to attain goals and after Boston my goal was to complete the World Majors. I reached that goal this April after running the London Marathon.
I believe in always doing my best, in pushing myself and never giving up. Training for a marathon is grueling and takes discipline – running the marathon is the fun part. “When I race, it is not about beating anyone, it is about focusing on myself and doing the best I can. Training and running 26.2 miles is not just physical but very mental and both have to be in sync to be successful. I love the mental challenge (which can be applied to other aspects of our lives) and the importance of being in tune with my body. The race begins at the 18th mile and the fun starts at the 20th that is when I feel great and love playing with the speed and excitement of getting to the finish line. The emotion and joy to cross the finish line of a marathon is the ultimate high. I am extremely passionate about running; the benefits, as well as the rewards and studied the science of running for the past 3 years. My dream is to coach people to reach their running goals through sensible training, good running form and doing this in conjunction with the right nutrition.
If it doesn‘t challenge you, it doesn’t change you.
Run Club Mission
- Promote runners health and wellness
- Provides support for all levels and abilities
- Helps runners achieve their goals
Susan Frezer – Co-President
Dana Moss – Co-President
Maida Velez-Kopet – Treasurer
Tammy Measel – Secretary
Direct all inquiries to: email@example.com
Tue – 5:00 am
Thu – 5:00 am
Sat – 5:30 am