Frequently Asked Questions

Questions about West Coast Road Runners…

Questions about the program…

Questions about signing up…

Questions about the training…

Other questions…


Answers

If it is past the registration date, can I still join WCRR?

We usually close registration each season about one month into the program. We do this because it can become too difficult to catch up to the group is if you begin the program too far behind in mileage. BUT, If your mileage is up to ours, we’ll take you in!

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I’m not a member. Do you allow drop-ins?

WCRR does not have a drop-in program. We need waivers on everyone who runs or walks with us (liability reasons). If you do bring a guest we would like for you to sign a waiver before participating in the run/walk. You can receive this from the organizer of the program. For your membership you will receive our seminars, medical advice from our invited professional speakers, coaching, and training runs/walks.

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What is West Coast Road Runners?

West Coast Road Runners started in January 2004. Coach Dan had been coaching marathoners for 18+ years. He was a former Western Regional Organizer and Head Coach for another national marathon training program. WCRR training program now has national sponsors and is one of the fastest growing marathon training programs in San Diego county. We are currently registering for the Fall 2013 training season. We will be training for ANY full and half marathons in the Fall and Winter.

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Who can join?

West Coast Road Runners is great for anyone who wants to get in shape, have a good time, increase muscle tone, change their unhealthy lifestyle habits and who want to look and feel better. With the added nutritional component we offer one of the most comprehensive programs around. We not only concentrate on the running/walking portion, but also what’s going on inside your body. We offer all components from from the beginner to the veteran marathoner.

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When does WCRR run it’s programs?

Twice annually, with the official WCRR training season begining six months prior to the Carlsbad and Rock N Roll Arizona marathons (most popular choices but we’ll train for any races) and 5 months prior to Rock N Roll San Diego or 6 months prior to the Seattle Rock n Roll marathon (All Half Marathons included) also – – 2 ‘Local Favorites’ but we’ll train for any races. This is when we hold Opening Days and Orientations and provide training schedules for our members.

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Where is the training held?

The January (Spring program) meeting locations trains at 2 San Diego locations until we reach 10 miles in training (for full marathon training), then locations change week to week for the Spring ‘Local Favorites’, Rock N Roll San Diego or Seattle programs utilizing trails, the coast, many parks, Mission Bay and other areas of San Diego. The July (referred to as Fall Training season) programs will be held at Mission Bay, Rancho Bernardo/Escondido and Carlsbad/Encinitas. *In the Fall season training we also have an All Groups Meet once a month to combine everyone and train at various locations for more FUN and less boredom!

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Can walkers participate?

Walkers are not only allowed, but also welcomed! We have a wonderful walking program that will enable you to complete the Rock N Roll Marathons. Please be aware, however, that the Rock N Roll Marathon requires all participants to complete the course within seven hours (which requires a 16 min. per mile or better pace). Many WCRR walkers may choose to train for a half marathon instead, or choose a different, more walker-friendly marathon. We even offer a ‘Run/Walk’ program that allows you to run and walk the distances. Your coaches can provide more details.

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Is there a charity attached to the program?

WCRR does not ask our members to raise money to participate in our program, but you can if you like.

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Where did WCRR begin?

It all began in January 2004 in San Diego with 240 members in the first program. We decided we wanted to open our own training program and offer San Diego the greatest possibilty to GET IN TOP TRAINING SHAPE. We left our former group and developed West Coast Road Runners. Our passion for the sport gives us the desire to help others achieve their potential as an athlete. We now train closer to 1000 athletes a year.

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How are the groups divided?

West Coast Road Runners consists of 6 pace groups, each named after our favorite marathons: Chicago group (sub 8 min. runners), New York group (8-9 min. runners), Marine Corps group (9-10 min. runners), Catalina group (10-13 min. runners), LA (13+ min. runners, walk/run and walkers) and our Vegas Pace Group (within the Catalina pace group) who trains in a ‘Run/Walk’ method. We will place you in the group that best suits your training pace. This will be determined by the pace run/walk. For example, if you train at a 9-10 minute per mile pace, you will be a member of the Marine Corps group. This system allows you to train with those who are at your ability level.

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How will you determine my group if I am not sure?

Our first two weekend run/walks are 1 or 3 mile pace finder walks or runs. Your time for the 1 or 3 miles will place you in a group. You should walk or run at a pace where you feel you could keep going for a little bit beyond those 1 or 3 miles. If you couldn’t keep walking or running after completing our initial 1 or 3 mile pace finder then you are going too fast.

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What pace should I run, run/walk or walk in my training?

You should do this event at a comfortable pace. Do not go as hard as you can or you will end up in the wrong group. Walking or running too fast will also seriously compromise your training season. If you are able to find your correct training pace from the beginning you will complete the marathon in less time, you will experience fewer injuries, and you will have a lot more fun.

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What are the weekly educational seminars?

Each Saturday, after the group run, we will do announcements then hold about a 20-minute seminar. Topics will all be related to your marathon training and everything you need to know to stay healthy, dress right, and complete the marathon. Before or after each seminar, you will break off into your groups for a brief talk and question-and-answer with your coach.

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What happens on any given Saturday?

We run or walk with our groups before each seminar. The seminar will start at ~9:00 am every Saturday, so our goal is to have all the pace groups finished before 9:00 am Saturday. After the seminar we usually meet with our pace groups for a few minutes to talk with the coaches, ask questions, make plans for the next week, etc. Before the weekend, you will be given the starting time for your pace group (available on the website).

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Who created our schedule?

Coach Dan developed the WCRR training schedules. He has been coaching runners and walkers for over 18 years and has extensive coaching and health and fitness background. There are a lot of different theories to marathon training and the WCRR training phylosophy is only one concept, but it is proven and it works.

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Do we receive any discounts for being a part of the program?

Yes, you do! As a WCRR member you will receive a 10% discount at Road Runner Sports, 18% on The Stick, 20% discount on Amino Vital, 20% discount on Rudy Eyewear; PLUS Race Discounts throughout the year!. We also hold ‘Garmin Night’ at Road Runner Sports where other discounts will apply. We will always provide give away prizes throughout the season to our members provided by our sponsors and friends. AND… If we get free product, you get free product. We gladly pass along any product we believe in to our members.

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Can I train On Line for the Full or Half Marathon?

Yes, you can! If you are traveling too many days, can’t get away on Saturday mornings to train with the group or have other reasons why you cannot make the Saturday group training runs; this is the alternative for you. You’ll get 22 or 28 weeks of On Line Personal Coaching to take you through day by day training. You’ll have complete email access to your coach throughout this term and be as ready as anyone for your race. For more info; email dan@wcroadrunners.com.

Where can I sign up?

Sign ups are now open for our Fall 2013 Training Program for Half and Full Marathons. You can access the registration form through our web site at: www.wcroadrunners.com. Just click on sign up now and you will be taken directly to the registration page on active.com. You may also register on either of our 2 Opening Day sessions or, if you miss the Opening Days, you can request a registration form and register on location.

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How much does it cost?

WCRR Fall 28 or Spring 22-25 week training program costs only $90 for new members and $75 for returning WCRR members. If you sign up before the early registration deadline, your entry fee is just $80 (and $70 for return members). Annual memberships, cover 2 full seasons ~12 calendar months and are also available at $150 ($140 for return members). On Line Training is $150 for Full and $125 for Half Marathon Training.

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What is included for the sign-up fee?

  • Ability-based group workouts and coaching
  • Weekly Educational seminars
  • Weekly training schedules
  • WCRR Technical training shirt
  • Discounts at Road Runner Sports and more!
  • Discounts on Kool n Fit spray.
  • Discounts with ‘The Stick’
  • Discounts with other local stores or services in SD
  • Nutrition information
  • Social activities and more!
  • Many Periodic raffles
  • Many Race Entry Discounts
  • Ultima/Amino Vital/Gel for long runs

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When are the in-person sign-up sessions?

In person sign ups for the WCRR Training Seasons will be held at Road Runner Sports at 5553 Copley Dr. San Diego the first 2 weeks of each season, then on site each Saturday. On Line registration is open and in person registration is on-going. Our members pay for a private access code to retrieve their schedules on line for their training. The rest is free :-) Check the program pages for more details on the locations during the season.

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Where are the in-person sign-up sessions?

Our sign-up sessions for the San Diego Training Programs will be held at our training location sites weekly. Please contact us for directions at info@wcroadrunners.com. You should now register On Line! More details above.

What happens at the sign-up session?

The sign-up sessions include sign-ups, an orientation seminar, and a 1 or 3 mile pace finder run/walk which helps place you in the correct ability-based group. We encourage everyone to come to both of the orientation/sign-up sessions (Weeks 1 and 2) as the seminars will cover different information. The sign-up session takes approximately 1.5 hours. Orientation and Opening Day for the WCRR training seasons are held at Road Runner Sports at 8:00am – see front page for details or email us at info@wcroadrunners.com.

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Can I pay with a credit card?

Yes, while registrations are open you can pay with a credit card but, only at Opening Day Registration or if you sign up online through www.active.com or www.wcroadrunners.com.

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Do I have to attend both orientation sessions?

We would encourage you to attend both orientation sessions (Weeks 1 and 2). First of all, you’re paying for a full program. If you come the second week you have already missed one session. Second, we will cover all the details of how the program works the first week and put you into your groups. Lastly, the content of the first two seminars is different. *Those coming the 2nd week that already attended the 1st week will go for a run or walk with their coaches this week.

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I can’t make it to the first weekend — should I still sign up?

Yes, you should still sign up! We’d like you to attend the first week for the reasons outlined in the previous Q&A, but we know not everyone can make it to Week 1. That’s why we have another sign-up the following week. The Week 2 seminar will be a quick overview of Week 1, but we also have Assistant Coaches there to answer questions you may have from the previous week.

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Does entry into WCRR include entry into the Rock N Roll Marathon?

Unfortunately not. Your payment to WCRR does cover the cost of your participation in the 5-6 months of the training program though. We are not affiliated with the Rock N Roll Marathon, we just train for many of their races! We will provide information about how to sign up for the marathons in our seminars and on our web site.

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How much training does this program involve?

We understand most of our members lead very busy lives. Therefore, this program was designed to maximize your time without minimizing the results. The program typically calls for running or walking 4-5 days a week. Your long run or walk will usually take place on Saturday with your group, during the week, you run or walk for time only (i.e. 30 minutes), not for distance.

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Do we run/walk in miles or minutes?

Our program uses minutes during the week and miles on the weekends. Therefore, if the schedule says “30” on a Tuesday, you should run or walk 30 minutes. Do this at a comfortable pace unless instructed to do otherwise. On the weekends, we do miles, so the schedule will show how many actual miles to train. Your coach will give you instruction on how to run/walk these miles each week.

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What happens if I have to miss a weekend training run/walk?

Most members have to miss from time to time. That’s okay. What’s important though is to remain as consistent as you can and do the long runs. The weekend seminars are important, but you can always ask your coach or running buddies about what you missed. As the runs/walks become longer you will find it to be a whole lot easier when you’re doing them with the group! And in our experience, the success of our members is directly proportional to their ability to attend our weekend training runs/walks and seminars. When you do have to miss a week, check our website at: www.wcroadrunners.com for the next week’s schedule.

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Can we participate in races during training?

Sure! In fact, the entire group will be participating in a couple “races” each season. You certainly don’t have to be competitive about it, but it’s fun to run or walk in a different place, get a race number, and cross the finish line.

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What happens if I have to travel?

Again the most important thing is to try to stay up with the long run schedule. If you get too far behind you will have a difficult time catching up. If you do have to miss it is best to talk to your coach and figure out a plan of action. Be careful going skiing or doing some other type of activity that could cause injuries right before race day. You have worked too hard to injure yourself while on “vacation”.

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Could I win the Rock N Roll Marathon?

Of course you could. However, most likely you’ll get a fancy t-shirt, a finisher’s medal, bragging rites and a lot of cheers from spectators and coaches. And, that my friend, IS winning!

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What if I want to find out more?

Send us an e-mail at info@wcroadrunners.com

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Does WCRR accept walkers and those of us that plan to run/walk the training and races?

We sure do. All WCRR members are important to us. We don’t care how you get to the finish line, running, walking or both; we just want to help you reach the finish line. We have talented, experienced coaches to train every level and every pace member.

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What is the WCRR policy on refunds?

The WCRR refund policy is as follows; any member not satisfied with the WCRR Training Program for any reason or finds that he or she cannot make the training work for them, may be refunded their entry fee (minus small processing fee) within a 30 calendar day period, with only one exception: If you are training for an ‘earlier marathon’ than the rest of the group and/or have already received a specially developed training program for your particular race (either by email or hard copy) or have already received your WCRR t-shirt, we will be unable to make a refund.

We know we are good, but we also know things happen and you may have a change of heart about training. We only ask that you try and stick with the program and allow us to do what we do best, prepare you for a full or half marathon AND Achieve your Goals.

Sorry, we do not allow ‘carry over’s’ to another season.


Here’s an example of one of our many discounts:

THE STICK

Travel Stick $27.50 WCRR price $25 Marathon Stick $32. WCRR price $28 Sprinter Stick $35. WCRR price $32 Body Stick $42.50 WCRR price $38

Stiff Stick $48. WCRR price $43

Medium length
Stiff Stick . red grips . A stiff model that is very rigid with red dual cam grips. It is 24″ in length and hosts 12 spindles. This model allows the user to deeply penetrate heavy muscle mass. $48.
Original Body Stick . blue grips . This is the most popular model for the average male / female. Its 24″ length and 15 working spindles address most muscle groups with ease. Featured in USA Today and seen on HBO – Inside the NFL. $42.50
Short Length
Sprinter Stick . silver grips . Developed as a segmental stretching device for professional athletes, the silver Sprinter is 19″ long with 9 working spindles. Most rigid of the small models, it is popular when used with a partner. Featured in USA Today. $35.
Travel Stick . red grips . This small 8 spindle model has a compact 17″ length. It has recently been popularized by the USA Cycling team for use on the lower limbs. $27.50
Marathon Stick . yellow grips . Measuring 20″ with 10 spindles, this model was made popular by world-class distance runners. Most flexible of the small models, it is preferred for those with lean muscle mass. $32.