BACKGROUND / APPROACH:
- Over 20-yrs. of coaching experience at the high school, club, and elite levels.
  (Hanford HS, DRRunning, SCFC Track Club, TSO Race Team, FGSC)
- Specialize in providing highly personalized training services-- customized to YOUR goals and abilities. (You'll never receive a generic workout template downloaded from an online site or a re-purposed/old workout of mine or some other runner I am training.)
- Together, we'll develop an INDIVIDUALIZED approach that is going to WORK BEST FOR YOU-- with an emphasis on timely, healthy, sustainable results and injury prevention. 
- We'll focus on guiding you to the next levels of fitness, while helping avoid those all too common injuries-- and breaking through stubborn time plateaus along the way. 

RESULTS:
- Moving On Up Towards The Front:  Athletes who train with me have gone from back-of-the-pack runners to mid and front-of-the-pack runners. Some have even achieved national-rankings as Open, Age-Group, Masters and Age-Graded runners, sprinters and hurdlers.
- Time For a New PR:  Many of my athletes have set a new Age-Group PR/PB (Personal Record/Best) within 6-months of training injury-free with FGS Coaching.
- Qualify For State:   Helped younger runners achieve a lifetime athletic highlight by qualifying/medaling at the Washington (WIAA) and California (CIF) High-School Track & Field and Cross Country State Championship meets. 
- Podium Finishes And Medals:  Have guided several adults to 1st Overall finishes in road races, relays and duathlons-- and many others have medaled in their Age-Group, as well.
- Less Pain, More Gain.  Keep On Running-- FAST(er):  FGS athletes typically experience fewer injuries, quicker results and sustain their peak fitness longer with our progressive, periodizational, approach to their highly personalized training.  (RRCA & USATF developed/tested and race proven)

ALL AGES AND ABILITIES ARE WELCOME!

RUNNING / TRACK & FIELD:  Certifications
- Distance Coaching:  Road Runner Club of America (RRCA)
- Track & Field Coaching:  USA Track & Field Association (USATF; Distance, Sprints, Hurdles, Jumps)
- VDOT O2 Coaching:  Run S.M.A.R.T. Project
- Elite Running Summit-West:  w/ Olympic & HoF Coaches J.Vigil & J. Daniels
- Coaches Conventions/CE:  WA State HS Track & Field/Cross-Country (WSTFCA)
- Track & Field Official:  USA Track & Field (USATF)
- First-Aid / CPR / AED:  American Red Cross (Adult & Pediatric)

RUNNING:  Personal Achievements
- Nationally Ranked (Top 25 in US):  400IM Hurdles
- National Class (Age-Graded):  400m, 1500m, Mile, 3K, 5K, 10K
- Regional Class (Age-Graded):  Marathon
- Qualifier:  Boston Marathon
- Record Holder(HS): 300 Hurdles(LH/IH), 400m, 4x100m Relay, 4x400m Relay
- Course Record Holder:  Tri-Cities Marathon Relay, Lewis-Clark Half-Marathon Relay
- Sponsored Athlete:  Tri-State Outfitters, Tabori Sports, Hammer Gel, RunLog Software, ExOffico Activewear

PERSONAL STATEMENT:
"The most competitive parts of my running career were spent as a sprinter and 400IM hurdler.  However, I transitioned to running long distance by my mid-30's-- due to a finicky knee.  I continued to race, medaling overall & age-group, from the mile to the marathon. Enjoying every minute of it.  Well, most of the time--  it is running, after all! 

Along the way I discovered a passion for sharing the many benefits of the two sports I loved so much with others.  Running and cycling can provide rewards and insights well beyond the medals and fitness gains. 

I also learned how to run very competitively training only 25-30 miles per week, while balancing the demands of a busy business career, active family life-- and that finicky knee.   Having to effectively manage those time challenges and physical limitations taught me how to train smarter-- with focus, purpose, patience and resiliency; to embrace only what promotes good health and produces positive results-- and to keep a sense of perspective & humor along the way.

"I share these same strategies with all my athletes.  I'll respect your time and investment in your fitness. 
Our goals are to train you injury-free, have some fun, and-- get you to "I DID IT!"...
                ... with the least amount of time and effort necessary!

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CYCLING: Certifications
- Cycling Coach:  USA Cycling. (pending)
- Ride Leader:  Cascade Bicycle Club, Eastside Tours.
- Bike Repair:  Park Tools: Certified Mechanics Course; Bike Repair Classes: Cascade Bicycle Club, REI.

CYCLING:  Personal Achievements
- STP Ride: 1-Day Finisher (204 miles, averaged 20+ MPH.)
- RAMROD Ride: 1-Day Event/Finisher (149 miles, 10,000+ ft. net elevation gain)
- RSVP Ride: 1-Day Finisher (instead of the usual 2-days... I had to catch a train!  175 miles.)
- Century Rides Completed:  Flying Wheels, Chilly Hilly, 7/14 Hills of Kirkland, Kitsap Color Classic-Double, Daffodil Classic, Tour de Peaks, Chuckanut, Bike MS Deception Pass Classic, Ride Around the Sound
- Outdoor Training Series: RCC: RAMROD; CBC: CTS & HPC (High-Performance Cycling)

Please contact Coach Frank with any questions re: your running and cycling or his current coaching availability. 

Phone:  425-591-2900
Email:  fgscoaching1@gmail.com