Affiliated
Coaches
The Iguanas are also honored to be affiliated with four great coaches. Each is certified and well grounded in basic principles of training and running but all have a slightly different areas of focus. We only recommend coaches Iguanas have personally worked with and endorsed.
If you wish to learn more about them, their training programs or how they work, please contact them directly.
- Samuel
Harvell – individualized running
programs; focus on 1:1 coaching
- Cheryl
Shwe –
- Dorette
Sommer – trail running, triathlons; athletes mind/body/spirit
balance
- Liz
Varner – training programs for single or multi-sport
athletes, runners, cyclists; focus on heart-rate training
Running Experience
Samuel has been running marathons for over 20 years, having completed
the 26.2 mile distance in major maraton like New York, Boston, Chicago,
and Honolulu. Starting form his initial finishing time of 3:57 in the
1986 San Francisco Marathon, Samuel achieved a marathon personal record
of 2:47 at the 1995 California International Marathon in 1995, has numerous
marathons under 3:00 hours and is currently training for the October,
2007 Columbus Marathon. In additon to running marathons, Samuel has
personal records in distances ranging from 1 mile to the half marathon.
Training Philosophy
Samuel's philosophy to marathon training focuses on the potential of
each runner, and setting apropriate goals. Some people may not be runners,
bur maintain a high level of fitness from working out at a gymm or health
club. On the other hand some people maintain fitness by using running
as a form of daily exercise, withou having any experience of the demands
for marathon training. The above scenarios illustrate the importance
of evaluating the fitness level of the aspiring marathoner and structuring
a program that's conducive to their athletic ability. Whether it takes
six months or a year, Samuel's goal is to build a level of trust with
each runner and inspire confidence in their unique running talent.
The following concepts are some basie approaches Samuel has used in
training his clients:
- Building a base of weekly mileage
- Incorporating variations of speed training
- Incorporating hill training for building
strength
- Running shorter distance races for experience
and speed enhancement
- Gradual build-up of a long run of 20 to
21 miles three weeks before a marathon
- Tapering
- Post-race recovery
Modification of the above trainig principles is dependent on factors such as age, marathon, goal, progression in training intensity, and the types of marathon course a runner is training for. The same holds true for runners training for non-marathon distacnes.
Coaching Experience and Certifications:
Samuel is a certified personal trainer and endurance sports trainer,
and has been coaching runners since 2002. Alhough Samuel has extensive
knowledge on how to train for a marathon, he also works with clients
who train for shorter distance races, and non-competitive clients who
want to get in shape by participating in a "boot camp" training
program to lose weight and improve fitness. Samuel has coached clients
from ages 10 to 52 for race distances of 1 mile to the marathon, all
of whom required their onw unique program for training and fitness.
The following summarizes Samuel's coaching experience:
- One-on-one coaching
- Joints in Motion Marathon Training Team, 2002
- Team Love Multi-sports, 2003 - Present
- Certifications: 1) Certified Personal Trainer,
2) Certified Endurance Sports Trainer
Both certifications are through NESTA (National Endurance Sports Trainers Association) - Flexibility and Strength Training Experience:
Stretching, water running, and
weight training
Personal Records:
200 meters: 26 seconds
400 meters: 54 seconds
800 meters: 2:04
Mile: 4:26
5K: 16:43
8K: 27:35
10K: 35:46
12K: 44:01
10 miles: 59:54
Half Marathon: 1:19:03
30K: 2:01:44
Marathon: 2:47:42
References Available Upon Request. Please
contact Samuel at www.mymarathonfitness.com and learn more about his
training programs
Cheryl Shwe
Founder/Coach, Run 4 Life, LLC
Cheryl Kruse Shwe has coached tens of thousands
of runners of all ages and abilities since 1991. Cheryl
founded Run 4 Life, LLC in 1998 and soon became known as a pre-eminent
women's running coach in San Francisco. Although Cheryl successfully
coaches both men & women today, she is still highly regarded for
her women's specific training perspective, detail to form and function,
and her ability to help athletes set challenging, yet realistic, goals.
Cheryl is a tireless motivator and enjoys being witness to change and
personal growth. And, yes, she understands men's training needs, too.
Her husband, Mike, is one of her devoted athletes!
Under Cheryl's coaching, hundreds of athletes have achieved personal
bests, but more importantly they have made fitness - and running specifically
- a permanent and fun part of their life. Cheryl coaches individuals
and groups from many PA/USA Track & Field teams and leads large
training sessions throughout San Francisco in the early morning hours
-- before most of the city is awake! Cheryl brings a wonderful blend
of experience and spirit and understands everyone from the beginning
runner to the experienced road racer! She creates scientifically based,
safe, effective, individualized, and most importantly FUN training programs
for everyone. Cheryl can help you reach your goals and beyond!
Cheryl has coached everyone from the high school athlete to the veteran
runner. In addition to working with her athletes within group settings,
she provides one-on-one coaching services as needed. Cheryl has also
assisted numerous high school students realize their dream of running
at the collegiate level, most notably at NCAA Division I and II schools.
Coaching Experience and Certifications:
- USA Track & Field Association Level II certified coach.
- 2004 & 2005, program manager and head coach for Nike Club Run SF, leading up to the Nike Women's Marathon
- 1998-2000, developed marathon-training program for The Bay Area Arthritis Foundation's Joints & Motion program and was head coach for hundreds of athletes running Portland, Dublin (Ireland), Honolulu and Vancouver Marathons.
- 1999-2001, primary running coach/consultant for Club One's popular Performance Max Program.
- 1993 - 1998, Cheryl trained members of Club One by leading/organizing running clubs, coaching triathlon camps, and coaching Spin Camps.
- Prior to starting Run 4 Life and coaching full time, Cheryl held management and training positions at Club One and taught mathematics at the middle & high school levels in Lafayette & Daly City, respectively. Cheryl also coached volleyball, basketball and track & field while teaching middle school in the early 90’s.
- B.A. from Cal State University, Hayward and a California Teaching Credential from St. Mary's College.
- USA Track & Field Level I coach and will attend Level II school for a week in July 2006, recently attended the High Performance Middle and Long Distance clinic in Las Vegas in December 2005.
Selected Personal Highlights:
- Attempted and completed 16 marathons and remains a competitive road racer, cyclist and outdoor enthusiast.
- Racer, the Impala Racing Team, an all women's racing team in San Francisco.
- 5K: 18:55; 10K: 39:41; 10miles: 66:47; ½ Marathon: 1:27:36; Marathon: 3:05:03 and a close 3:05:38
- USVBA ranked AA women’s sand, hard-court, and grass volleyball player from 1988-1994
- Proud mom of Alexander, born November 26, 2000!
For more information, contact Cheryl
Kruse Shwe or visit www.run4life.com.
Endurance Running and Triathlon coaching. Mental/Spiritual performance training for athletes
Dorette “Coach D2” Sommer brings over 25 years experience in running and endurance multi-sports. An accomplished and published coach, her training programs and coaching tips have been utilized by NIKE for the Nike Women’s Marathon, TRIFINITI Endurance Performance Coaching, Swim Art, See Jane Run, the Golden Gate and San Francisco Triathlon Clubs. Additionally, is published in RUNNER’S WORLD, SHAPE AND WOMEN’S HEALTH magazines. Dorette holds coaching credentials and certifications with USA Track & Field, USA Triathlon and USA Cycling and is also completing a Bachelors of Science in Dietetics emphasizing Sports Nutrition. She coaches on behalf of TRIFINITI and is team captain for Team Pacific Bicycle, an all women’s triathlon team.
Endurance Yin & Yang ~ specializing in the endurance aspect of running and triathlon, athletes train to increase their VO2 max, power output, efficiency, economy and speed while utilizing tools that compliment the mental/spiritual component in training and completion.
Coaching and Training ~ Dorette works with runners of all levels and specializes in half to marathon distance including Ultra distance racing for both road and trail. Triathletes or those new to the sport train for Olympic to Ironman distance triathlon. Dorette also works with individual athletes on sport specific skills, such as running efficiency and economy, cycle skills and open water swimming (please contact for a complete list of services).
Background ~Dorette began running and competed in track and field by age 11. Running was Dorette’s way of finding motivation to overcome obstacles . Her biggest obstacle was confronted in her twenties where she overcame a debilitating hip injury that left her relying on the use of a cane to walk. At this time running and all sports were out of the question. Yet, she found her motivation and found her way. She returned to non competitive running then discovered triathlons for its cross training benefits. This ultra athlete and coach is now a three time Ironman finisher, taking 1st in division and 3rd overall at the Full Vineman Triathlon, ultra marathon runner and continues to compete in the top percentile of her division. In 2009, she will be making her return to the Boston Marathon.
To learn more about Dorette “Coach D2” and the services she provides the Iguanas, visit www.trifiniti.com or contact Dorette at dorette (at) trifiniti.com
Client Levels Accepted: All
As a Wenzel triathlon, cycling and running coach for the bay area of
Northern California, Liz coaches a wide range of fitness enthusiasts
ranging from competitive cyclists and triathletes to health conscious
individuals looking to improve their lifestyle through endurance activities.
Liz works with athletes of all levels and can develop a program that
fits each athlete’s goals and lifestyle.
Liz brings knowledge and hard-won experience as both athlete and a coach. Liz competed in competitive gymnastics for over twelve years before turning to mountain bike racing in the mid nineties. She has had the cycling bug ever since!
Coaching Certifications and Experience:
- Wenzel coach since 2003
- ACE certified
- USA cycling coaches license
- Class instructor spinning, strength training and triathlon programs
- AIDS marathon program coach - 3 years - created their speed training program - trained over 100 runners to complete marathons
- Specializes in heart rate training.
- B.A. of Fine Arts from the University of Arizona in Tucson and also enjoys a career in graphic design.
Personal Highlights:
Liz also has experience as a triathlete competing in both Olympic and Half Ironman distances. During her years as a triathlete Liz also focused on running ran in events ranging from 5k to marathon distances. In more recent years Liz has focused on road racing where she has gained valuable experience racing in the women’s Pro/1/2 field.
Liz’s experience as an athlete has helped her to become a well rounded coach. She specializes in working with athletes of all levels and has had great success helping master athletes reach their goals. She understands that many of her clients are juggling work, family, school and their training and helps them to find a balance that fits their life.
Liz lives in the Oakland Hills with her husband Scott and daughter Audrey. She was one of the original board members for the Iguanas and is still a member of the group.
For more information, contact Liz Varner.