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flash santoro

TRaining Systems

Coach Flash and his Distance Mamas group are the reasons I keep on running. He keeps me focused, through good times and bad; he teaches me correct form so I can be efficient using my energy; and most of all, he keeps it FUN!  I am an old lady runner, in the 70-74 category, and he always encourages me to stay in the present, running with a strong spirit. 

-Carol Jean Kennedy, Distance Mamas Ahwatukee 2016


It has almost been a year since I decided to go to a run coach for help.
I have achieved more than I ever could have hoped for. Coach Flash has the patience of a saint. 

I always dreamed of being a coached runner. I knew my form was way off making my speed and efficiency lacking as well. When I was finally ready to seek help, I knew I was going to have to put a lot of work in to be able to achieve my goals.  

 After just 2 months of training with Flash, my half marathon time went from a 2:07.25 to a time of 1:59.13 His training methods work and one training cycle builds upon the next. The quality workouts are challenging, but fun, exhilarating and boost confidence on race day. The easy days are truly easy. I have learned so much and continue to learn from him daily. I recommend coach Flash to everyone I meet, he is an amazing coach and an even more amazing friend! 

Coach Flash has done wonders for my running. My weekly workouts are thoughtful, directed and specific. Before working with him, I logged many "training miles" that were in reality many ambiguous miles. I ran often, however I was doing very little to accelerate my performance. I had a vague idea of how to work in tempo, interval, recovery and long run were but lacked the understanding of what paces, distance and frequency I should be completing these runs. By following a professionally constructed schedule I have set significant PR's in every distance I have raced. I am a healthier runner and because of Flash's experience and advice, I have sidestepped injuries that would have likely interrupted my training. Most importantly I have gained confidence and confidence is priceless when you are lining up at the start line! 

                                                                             -Carol Douglass, 2018-2019

We would highly recommend Flash to anyone looking to discover a love of running.  Our son was new to running and after training with Flash for over 2 years, has found a passion for the sport, learned technique and strategy, and sparked his competitive spirit all while having fun.  Flash inspires and truly cares about each athlete.

-Connie Werbelow, Summer and Winter Running Academies 2015-2016

Coach Flash and the Distance Mamas group continually keep me inspired to be the best athlete that I can be. I didn't think of myself as an athlete, or a "real" runner, until I started under the tutelage of Coach Flash even though I have been running for almost 20 years. He knows my potential and has laid out a training plan to help me reach my goals in a respectful yet challenging manner. I have improved my mile pace by several minutes and corrected my running form to be more efficient. 

-Laura Hertzler, Distance Mamas Ahwatukee 2016

world class athlete

Since I’ve joined the Distance Mama’s Running Club on December 9, 2017, my life has positively and dramatically changed for the better! I love the running group. What a remarkable, encouraging, uplifting, strong, kind and hilarious group of women. Monica Hedeby brought me to my first practice which was at The Premium Outlet Mall. We ran a 5K. I’m not sure what my time was but I know it wasn’t very fast. Exactly a year later, to the day, I ran the Scottsdale 5K and PR’d. I ran out of my comfort zone, and with the help of Carolyn Dennison, I finished strong and medaled.
I’ve run a few half marathons and my fastest was 2:01:50 in 2016. My goal is to get under 2 hours. I have some half’s coming up and who knows what will happen. What I do know is that 
I’ve gotten stronger and faster physically, and I’ve gotten stronger mentally, both in my running and whatever life brings my way, thanks to you, Flash and all the beautiful women that make up the Distance Mamas. 

                                                                           - Gloria Kalstrom, Distance Mamas 2017-2019