I just wanted to thank you for the help and interest you always take in my progress. The talk the other day about genetics got me really thinking about why I'm doing this (since I'm obviously not genetically talented and must fight hard for every inch of improvement). Your comments enabled me to reaffirm that in spite of these problems this sport has dramatically improved my life. I love being fit - I truly believe that without Fast Forward I would be incredibly fat and unhealthy (possibly even one of those people Richard Simmons is always helping out of a building on a sheet of plywood)...I'm so looking forward to the race this year - it may be a chance to show improvement, or it may be a chance to conquer incredible challenges - either way....I can't wait.
Thanks again!

I just wanted to let you know that I LOVE how you've incorporated Zone 2 into the long runs in recent seasons. I really enjoyed the 4x3mi Z2 workout this week. It was more challenging than I thought it would be, but I LOVE having the time to settle into a Z2 pace and get a feel for it. It gives me more confidence in running that pace.

I really, really didn't think anyone would be there waiting for me at the end of the Rattle Snake Triathlon. It took forever! When Kristi and Amanda walked me in and Billy and Garry were at the Rattle Snake finish line, it changed my life. Not only will that moment be forever etched on my soul but I have decided that just finishing isn't good enough anymore. I want to finish faster than the last time!

This incredible experience could not have been possible w/o the coaching of Scott and Michael. I owe my fantastic experience racing IM Wisconsin to the training and advice given by both. My day had moments of adversity on the bike that could have easily derailed my entire race, yet I was able to fight through it staying mentally focused on my plan and how and what to adjust. Coaching definitely made the difference for me having good race and not blowing up. Thanks so very much.

I cannot say enough about the awesome program you have put together with F4. You have managed to create a group that is unlike any other in Boulder. I will continue to recommend F4 every chance I get. The results that I am experiencing amaze me. I honestly never thought I could push myself to this fitness level, especially at this age. I have you and your great coaches to thank. Plus the group as a whole is like a second family. It's nice to see that everyone supports and has ultimate respect for the other F4 athletes. Thanks again!!

When I nervously attended that first meeting set up to introduce your program I NEVER would have believed I would be running 3 half marathons in the next year. I have gone from being a reluctant runner to looking forward to the weekly workouts, exercising with purpose and excited about challenges in the future. I appreciate your terrific coaches, the atmosphere of fun and camaraderie and the well organized workouts that prepare your athletes to meet their goals. Thanks for running such a great organization!

Thank you Scott for putting together the BEST training program for the BEST athletes in CO! It was once again a pleasure to train w/ F4 this winter program. Every coach that I have had experience w/ has had invaluable feedback to offer. Coach Anna illustrated tucking the hips and taking smaller quick steps - PRICELESS.
Coach Gurst has demonstrated incredible patience trying to teach me how to run w/ my whole foot instead of my toes. Coach Gurst also gave us all a courageous action plan for mentally and physically getting our asses up and over the hills swiftly - PRICELESS. ( then of course you hear his voice in your head saying "COME ON! COME ON!") Coach Matt was an absolute pleasure to run w/ on Saturdays. I loved and appreciated his positive attitude for running and life in general - PRICELESS. Then there is Coach Kali who I just adore! Not to mention her incredible knowledge on form and training in general - PRICELESS. I can obviously go on and on about the wonderful coaching staff you have hand selected to coach and represent F4. You are a great mentor Scott and thank you for all your hard work and commitment to believing in people of all ages, shapes and sizes! With you and F4 I believe that I am an athlete again!!!

Your program is just fantastic! It felt so great to put on my Fast Forward shirt yesterday and take on the Bolder Boulder. I had a very fun race with a good friend of mine, who was not in the program,but benefited from all I had learned from you all. Thanks again for your encouragement, support, humor and for getting me around and around that track during training.

I wanted to thank you for all of your support this season. Even though I didn't do a lot of the workouts this summer, I really enjoyed working with you and the rest of the F4 group. I had a blast! I look forward to next season!

I know you and I have talked about this on a couple of occasions but I wanted to take a minute to formally thank you and the F4 coaches for everything you've done to help me improve over the last few months. As I'm sure you remember, I joined F4 late in the season and had barely trained prior to joining. On that first day at the Fast Forward 4 Miler, I was nervous and had never run with a big group before and had run outside less than ten times in my entire life. Everyone was so supportive and congratulatory that I decided to give F4 a shot and man am I glad I did. My time that first day felt awesome to me as I averaged an 8:15 mile over the four mile course but, thanks to you, I was able to realize even more potential in an incredibly short period of time.

Between your focused workouts and the advice and support of you, Ben Kadlec and my fellow F4 runners, I grew rapidly stronger and faster. By race day, I was both physically and mentally ready for the Bolder Boulder. With the information from you and Bobby McGee fresh in my head and my body primed by solid training, I was able to run my first race ever in under 50 minutes. At the beginning of the year I wanted to run better than a 9 minute mile in the Bolder Boulder but, instead, I ran it in under an 8 minute mile. My final results were stunning to me even though I was prepared and confident on race day because of how far I had come in such a small period of time. Not only did I run the 10k in 48:33 but my first kilometer was the same time as my last! Pace Perfect!

I look forward to future seasons with F4 and even greater achievements!!

Today on my ride I passed a pack of riders on the "Fruit Loops" in Lyons. One of them was in their F4 kit. I was in mine too and it was so awesome when he shouted "hey there F4!" It is really cool to know I'm part of this wonderful group. You've got an extremely kind group of people together and I appreciate being a part of it.