Please use these testimonials to determine if I would be the appropriate & most effective running coach for YOU. I am honored to help all of these GREAT runners achieve their racing goals. THANK YOU so much, to my past & present athletes, for the kind & honest words listed below!
~From M.M. of Virginia Beach, VA~
I started races in 2010, primarily walking. I’ve always admired runners and when Rhonda became a running coach, I wanted to take the opportunity and try running. Last year I walked my first 1/2 marathon. It took me 3 hours and 55 min. This year my goal was to finish faster and run most of it. My first group run was bad. I’ve always had shin splints and they were bad. I was really out of breath. My run was slower than my walk, averaging 18:30. Rhonda first taught me the basics of running. She taught me how to increase my pace and most important she taught me not to worry about what everyone else was thinking and doing. I didn’t have to keep up with everyone else. I learned from her that I was a runner no matter how slow I was. She was very patient with me. On my long runs she would be by my side till the end no matter how long the run was or how cold it was. She gave me great tips on how to take care of myself. I did my foam roller and calf and ankle exercises daily, to help with my shin splints and other ailments. Throughout my training I really felt like a hopeless case, but Rhonda was very encouraging and told me all the time that “You got this!” By the end of my training I was feeling a little more confident. With the Half Marathon day approaching, I was getting nervous. I could do this. I was prepared. I trained 12 weeks and did over 130 miles with a flexible run/walk program that Rhonda created for me. So on half marathon day I started running and thought “1 mile down 12 to go”. It actually went by fast. Rhonda texted me throughout the race with encouraging words. By mile 10 I just wanted to see my biggest cheerleader, my coach. I crossed that finish line. I DID IT! I met all my goals. I didn’t have shin splints. I ran the majority of the race. I finished 12 minutes faster than last year. My average pace at beginning of my training was 18:30 and was16:30 at the half marathon. Even though there were small accomplishments, there were very big to me. I went from being not able to breathe and run at the same time to running a half marathon. I had a lot of fun and I definitely will do this again. I will definitely use Coach Rhonda again. She’s is knowledgeable, very patient and encouraging. She’s not condescending. I felt very comfortable asking her questions. She’s always there when you need her. Till this day I can always go to her for advice and tips.
~From A.S. of Norfolk, VA~
I began my running journey extremely slowly and it is still a work in progress. With Rhonda’s help, I have been able to run in 3 races (one 5K and two 8Ks). At the beginning of the journey, I could barely run two minutes without stopping and complaining the whole time. Currently, the furthest I have run is 6 miles with minimal walking breaks and with fewer complaints. Rhonda definitely uses a tough love and “you are not going to die” motto, which helps me not want to quit. She will give you honest feedback on what you should be doing and what you should be doing in the future. I will be using her in the future and am interested in where my running journey will progress to in life.
~From E.Y. of Chesapeake, VA~
Thank you for everything you have done for me the past few months. I have been wanting to return to running for years and you were the inspiration I needed. You are a wonderful coach and motivator! I know I would not have been able to run the Shamrock without you. Thank you for getting me back in shape – I have never felt better!
~From J.B. of Norfolk, VA~
I originally sought a running coach as a way of getting back into pre-baby running shape. I had never used a coach before and was eager to find someone who could not only help me achieve several of my race goals but plan specific workouts within the confines of my unpredictable schedule. Rhonda certainly gave me the structured workouts and the flexibility I was looking for. She incorporated group runs, area races, as well as mini informational workshops on a variety of topics such as running form, injury prevention, and running gear. She is prompt, dependable, easily accessible, and honest in her feedback. She is unconditionally supportive and never makes you feel guilty for missing a workout or not meeting a workout goal. Rhonda has made me a stronger runner and has helped me achieve and even surpass several of my running goals. Her coaching has been invaluable and I look forward to more running adventures with her as my coach!
~From M.M. of D.C.~
Rhonda was a great running coach for me during my 8 week training course. She was very thorough and professional in getting all of the background information that she needed for creating my personalized plan for me. The personalized plan suited my work/life schedule nicely, and the format of it was easy to understand. She also gave me good advice about tracking my progress, which was really helpful for both of us. She was also very knowledgeable about the training structure when I had questions about it (because she is certified). During the training, she was very supportive of how my training was going. She also responded in good timing to my status updates. I liked having her as my coach to keep me accountable in sticking to the schedule. In the middle of the training, we decided to modify my plan to push me more. Her advice to do that was very good advice and her explanation of how to do that was very good. At the end of the training, I was ready for my 10.1 mile run and I did well in it because of that good training. Overall, the training was great and she was really great coach.
~From E.Z. of Norfolk, VA~
Thank you Rhonda for challenging me and pushing me. I learned a lot in our 8 weeks together and look forward to doing it again. Never ever would I have dreamt to run as fast and consistent as I did on race day. Thanks for the confidence and challenge.
~From L.W. of Newport, RI~
I have been a runner for as long as I can remember…track and cross country in high school, running on my own in college to stay in shape while competing on the Equestrian Team, and running to burn off that baby weight gained after each one of my children were born. Even though I ran all the time, I never knew how to make my running into something more and really push myself. That’s when I reached out to Rhonda. Working with Rhonda and training with her amazing training schedule, bumped my running up big time. I was training for a 10 miler, I did not have a specific pace or time I wanted to finish at I just told Rhonda that when I crossed the finish line I wanted to feel like I could have run 5 more miles. I reached that goal big time, Rhonda introduced speed work, and tempo runs which helped me grow as a runner immensely. Now that my race is over (which I set a new PR in) my running is still fantastic and I find myself running at paces I could never imagine. My running pace before Rhonda was between 10:30-12:30 miles I am now running between 8:00-9:30 pace. Simply amazing!
~From K.W. of Chesapeake, VA~
I would highly recommend Coach Rhonda for both experienced and newbie runners. I entered training with a lofty goal and she helped me at every step of the way to accomplish it. Anytime I had a question she responded quickly via text or email. She would check my progress and adjust my plan as necessary. I really felt like she cared about my progress. She is passionate about the sport of running and it shows in her efforts to support her athletes in their different running journeys.
~From M.C. of Norfolk, VA~
The Running Blonde’s Shamrock Training Team and personalized running plan provided me with the encouragement and motivation I needed to have a successful race. Rhonda is an amazing coach who cares about her athletes and customizes her plans to help everyone reach their goals. I am a busy professional and Rhonda was able to develop a realistic plan that got me to the finish line happy and healthy!
~From J.L. of Portsmouth, VA~
Rhonda is very thorough & provides a very specific running plan tailored to each individual’s goals & current fitness levels. I will definitely use Rhonda again to help me achieve my new goals!
~From J.D. of Hampton, VA~
When I came to Rhonda for help, I had 12 weeks until my race and I couldn’t even run 3 miles. I had ran a half and full marathon over 2 years prior. However, I had let myself go physically and mentally. I had little self-discipline. I needed an accountability partner with the experience to guide me through a training plan. I started with run/walking 3 miles and ended with running my whole half-marathon with no walking and a PR!! What’s more important than my PR is that post race, I am still running 4 times a week on a steady self-disciplined schedule. I needed a jumpstart, and having a running coach like Rhonda, made that happen. Thanks!
~From L.H. of Norfolk, VA~
Rhonda is the first running coach I’ve ever had, and at first, I wasn’t sure how much a running coach would help me meet my goals. With Rhonda’s training plan, I not only met my goals, I crushed them! For the Richmond Marathon, I improved my time by 45 minutes, brining my PR for the marathon from a 5:15:00 to a 4:30:30. I not only improved my marathon time, but my half marathon, 10K, and 5K times as well. Besides helping me become a faster runner, Rhonda answered all of my questions about training, fueling on the run, and how to prevent injuries. She also tailored my running plan around my triathlon training and strength training. What can I say; she’s awesome!
~From K.W. of Fairfax, VA~
Rhonda is a wonderful running coach! She is dedicated to her athletes and in tune to their talents and strengths (even when they aren’t!). She has pushed me to places that I had no idea that I could go! I am so thankful for my experience with her. 🙂