2/11/2023 Long Run Location: (Norbuck Park: 200 N Buckner BLVD Dallas TX 75218)Click here to purchase Train Pegasus apparel (Note: All Prices Listed are in Canadian Dollars)Welcome to the Train Pegasus website! Before you go through the site, please read our important announcement. Click the links above to learn more about Train Pegasus. If you are looking for a Dallas running group in the mornings stop by and join us!We are a group of runners in pursuit of PRs, BQs, and most importantly - having fun! Through our shared passion, camaraderie, and accountability, we strive to improve continuously.
We have had new runners join Train Pegasus recently. We are thrilled to watch our group grow. It’s exciting to see everyone support each other, whether it’s experienced marathoners or newcomers.A huge shout out to our Head Coach, Alfonzo Gonzalez (“Fonz”). It takes hard work and dedicated time, on top of his training, to grow Train Pegasus. We appreciate his flexibility (especially during 2020), candidness, and understanding of our abilities relative to our goals. Without him, we would not be where we are, nor could Train Pegasus continue to grow.To answer some common questions we get from new runners:Do I have to be coached by Train Pegasus to join group runs?
No, our group is open to EVERYONE! We have several runners who either have another coach or follow a different plan. Whether you use our coaching services to achieve your goals, we encourage you to join us for a run! Go to the Weekly Runs section of our website for more information about our group runs.I'm slower than most of the group. Can I still join the workout runs?
Of course! Our growing group has varying paces. Also, we will pair you with someone who knows the route, in addition to our group warm-up and cool down. Lastly, everyone must start somewhere. Even our fearless coach was once a 3:50 marathoner. Hard to believe for someone with a 2:43 PR and several sub 2:45 marathon finishes? We can assure you this didn't happen overnight. Showing up consistently will pay dividends!We hope this is helpful! Everything we mentioned above (and more) is here on the site. Have a question we didn't cover? Our Instagram (@trainpegasus) DMs are always open!Sincerely,
Train Pegasus is more than a running group - it's a mindset and attitude dedicated to improving every day. Train Pegasus was started for Fonz athletes to bring his runners together and encourage each other to be their best. Train Pegasus, since then has grown an amount of interest. Fonz vision was not just his athletes to be apart of the group, but also to bring the running community together and welcome everyone. We are better runners and better friends through our shared passion for running in the community.We compete and spectate in several local races. We also travel as a group to races (Boston being our personal favorite 💙💛🦄). We train hard and recover harder. You can find us "recovering" at local coffee shops, our favorite breakfast spots, and happy hours.In Summary, we run because we love the journey and process of improving. And most importantly, we have fun running together. Come run with us and see for yourself!
To run with the group is FREE, but if you are looking for coaching to help achieve a personal race goal. We do offer coaching plans per request.Our training group is unique. Each coached athlete receives a personal plan weekly. Although the plans are personal, we have several runners with similar goals. A personal plan, combined with focused groups pursuing similar targets, helps our runners achieve their goals.Want to sign up for coaching? Send us a message and we can set up a time to discuss your current training level, goals, coaching options, pricing, and answer your questions.You can contact Fonz via Instagram (@trainpegasus)
Head Coach: Alfonzo ("Fonz") Gonzalez Jr.
Fonz (@ifonzz) has more than 7 years of experience in training athletes at all levels (new runners to Boston Marathon finishers). Fonz believes consistency and hard work are the foundation for running success. Fonz has coached over 90+ athletes, 10+ Sub 3hrs, and 20+ Boston Marathon qualifiers. In addition, Fonz works with several athletes ranging in experience, pacing, and distance levels.Fonz is an accomplished runner himself, with over 100 races completed (race distances range from the 1 mile to the full marathon). His achievements include 7 Boston Marathon finishes.
Assistant Coach: Jill Sweress
Jill helped bring Train Pegasus to life by managing the Strava group & Instagram page, coordinating the apparel process (from design to order placement), transmitting important announcements, and so much more. In short, Jill is the backbone of Train Pegasus. Jill is always supportive at every run and every race.Jill is an accomplished runner with a 2:56 PR in the marathon (Houston 2022). As impressive as her race times are, her consistency and commitment to training embody what Train Pegasus is all about!
Coach: Farrell Hedrick
Farrell joined Train Pegasus in April 2020. Through Fonz’s coaching and guidance, Farrell qualified for Boston (also his first sub-3-hour marathon) 5 months later. As Train Pegasus continues growing, Farrell also coaches athletes based on Fonz’s availability and athlete preferences. Farrell has coached athletes in distances ranging from the 5K to the full marathon.Farrell’s current personal bests include 2:47 for the full marathon (The Woodlands 2021), 1:21 for the half marathon (Fort Worth 2020), and 17:08 for the 5K (Form Follows Fitness 5K 2021).
Monday Morning (Recovery)
On Monday mornings, we meet at 6:00 am at Starbucks on Knox (aka "StarKnox" 3216 Knox St, Dallas, TX 75205) to do an easy or recovery run. Routes range from 4-6 miles, but route mileage can be adjusted via the Katy Trail.This run is an excellent way to familiarize yourself with the StarKnox routes! The route maps can be found in the routes section of this site.Note: Please e-mail or DM us on Instagram if you are new and joining Monday's run.
Tuesday Morning (Track or Hills)
On Tuesday mornings, we meet at 5:15 am at StarKnox (3216 Knox St, Dallas, TX 75205) to do a track or hill workout, depending on Coach Fonz's prescribed plan. Routes range from 6-8 miles, including a warm-up and cool-down.Track and Hill repeats may seem daunting to newcomers, but we promise you never run alone. The workouts are designed to bring out your best and have fun doing so. The Tuesday routes are simple in design, so you can focus on the workout without worrying about missing turns.
Wednesday Morning (Recovery Run social with Luke's Locker)
On Wednesday mornings, we meet at 6:00 am at Luke's Locker (3046 Mockingbird Ln, Dallas, TX 75205) to join the weekly Luke's Locker Social run. It's a recovery run, so the pace will be relaxed. Many of us may need the easier pace after a tough Tuesday workout!This is an awesome way to socialize and meet other members of the Dallas running community! Routes range from 4-6 miles.
Thursday Morning (Tempo)
On Thursday mornings, we meet at 5:15 am at StarKnox (3216 Knox St, Dallas, TX 75205) to do a tempo or progression run. The workout and routes are designed so you can practice faster paces at a sustained effort. The routes have minimal turns and long straights through neighborhood streets to avoid high-traffic areas. Routes range from 6-10 miles, including warm-up and cool-down.If you are new, we recommend looking at the route beforehand, which is conveniently located in the routes section of this site. In addition, we will ensure you have a running group to avoid confusion on directions. We warm-up together, and then we do our tempo or progression. After the progression or tempo, we wait until everyone is ready to cool-down together. This way, no one is left behind!
Friday Morning (Recovery)
On Friday mornings, we meet at 6:00 am at Starbucks on Knox (aka "StarKnox" 3216 Knox St, Dallas, TX 75205) to do an easy or recovery run. Routes range from 4-6 miles, but route mileage can be adjusted via the Katy Trail.Similar to Monday's run, this run is an excellent way to familiarize yourself with the StarKnox routes! The route maps can be found in the routes section of this site.Note: Please e-mail or DM us on Instagram if you are new and joining Friday's run.
Saturday Morning (Long Run)
12/17/2022 Long Run Location: Taco JointOn Saturday mornings, our long runs meet at 6:00 am. We rotate starting locations to enjoy various parts of Dallas. Our top 3 locations are:
StarKnox (3216 Knox St, Dallas, TX 75205)
Norbuck Park (Please click this link for parking lot location)
Taco Joint (6434 E Mockingbird Ln, Dallas, TX 75214)
Luke's Locker (3046 Mockingbird Ln, Dallas, TX 75205)The routes range from 10 miles to 24 miles, but the long-run routes aren't "all or none." The routes are designed to have several points where distances can be adjusted. Everyone can run their desired distance while starting together. We encourage everyone to bring their own water and supplies. We do our best to design routes around White Rock Lake and trails with water fountains, but we cannot guarantee every mile will be supported.The best way to find our long run location is to:
1) We update the location on our Home Page weekly.
2) Follow us @trainpegasus on Instagram
3) Join the Train Pegasus Strava club
4) Send us a DM on Instagram (@trainpegasus)
Thursday Social Hour
Please join us for happy hour and get to know the team! Whether you're new, interested in joining, or a coached athlete, everyone is welcome to join!On Thursday afternoons, we meet at 5:15 pm. The location changes weekly!(12/15/22)
Vector Brewing: 9850 Walnut Hill Ln, Dallas TX 75238Follow us on Instagram (@trainpegasus) or join the Train Pegasus Strava club to find more details about Happy Hour :)
Click HERE for a list of our routes. We will continuously update this list as we add new routes.The list includes links to Strava and Garmin maps. If you prefer to view the maps in another app or upload the route to your running watch, you can access the GPX files in this FOLDER (Google Drive, which may require a Google account). If you contact us, we can send GPX files via email.Have any problems with the links or any questions? Let us know via e-mail (firstname.lastname@example.org) or Instagram DM (@trainpegasus).
Below are athletes we have spotlighted or featured on Coach Fonz's (@ifonzz) or our Instagram page.Learn more about each athlete by clicking their name (if there's an underline. Adding bios and more info takes time and we appreciate your patience!)Have any questions or want to learn more about our featured athletes? Send them our way via email (email@example.com) or Instagram DM (@trainpegasus)! Every athlete has a unique story and journey, but you might have more in common with our athletes than you think.
You won't know unless you ask 😊
Jayna Olsen Henstorf
"I live in Dallas with my wife Heather, and two children Evelyn
(10) and Isaac (7). Heather and I are both full-time finance
professionals and both enjoy running. We spend most of our
free time managing the chaos of our kids' sporting events and
school activities!"How did you get into running?"I've been running for about 15 years. I signed up to run my
first half-marathon in 2008 and was hooked immediately. I ran
my first marathon later in the year (Dallas Marathon) and have
run 9 marathons and over 20 half-marathons since 2008."Recent performances/PRsMarathon PR - Houston Marathon 2022: 2:57:06
Half Marathon PR - St. George Half-marathon 2021: 1:23:28
5K PR - Form Follows Fitness 5K 2022 - 18:02Favorite race"Houston Marathon is currently my favorite, but plan to run
New York City Marathon in 2022 and Boston Marathon in 2023,
so we'll see."Advice for someone new to running?"Maintain consistency over a long period of time. Avoid
training and nutrition fads and find what works for you."What do you like to do outside of running?"I enjoy cycling, watching kids' sports, and eating at our favorite
"I have a pretty awesome daughter (Parker, 5) and son (Finn, 3) who are very fun and occasionally well behaved. I am a Data and Marketing Director at Racing Systems, a DFW racing company. My husband, also an athlete, and I spend our time balancing kids' activities, our activities, work and play."How did you get into running?"I started running with a girlfriend, shortly after college. We joined a running group, with the goal of running our first marathon together. I have been running ever since. "Recent performances/PRsMarathon PR - St. George Marathon 2021 - 3:04:16
Half Marathon PR - Cowtown Half Marathon 2022 - 1:24:32
5K PR - Form Follows Fitness 5K 2022 - 18:27
IRONMAN 70.3 PR - IRONMAN Maine - 5:07:52Favorite race"Houston - It is very well organized, great crowd support, and just easy!"Advice for someone new to running?"Get a coach, find an accountability buddy, fuel your body properly, protect your sleep and keep races on the calendar so that you stay motivated."What do you like to do outside of running?"I swim and cycle in addition and compete in triathlons in addition to running. I also have a passion for nutrition and preparing healthy snacks and meals. I do most of my training in the early morning, so that my activities don't interfere with family life."
"I am an (almost) 30-year-old Ohio Native from a small town in the Cleveland area. I attended college at Miami University of Ohio where I received a degree in Sports Management in 2014. I have been down in Dallas since 2016 and used to work for the Dallas Cowboys."How did you get into running?"I got into running in middle school at the suggestion of my father who wanted me to use Cross Country as a way to cross-train for soccer. After that first season, I quickly realized that I was better at just the running portion than soccer itself. I competed all through high school on the varsity squad but chose to take a break in college. When I moved to Columbus in 2015 after college, I realized I missed running and signed up for my first half marathon. And the rest is history."Recent performances/PRsMarathon PR – Houston Marathon 2022: 2:59:46
Half Marathon PR – Unofficial (Houston Marathon second half split): 1:27:07
Official – Irving Half Marathon: 1:28:28Favorite race"Ah, this is a hard one. I have two really. Houston has been my PR marathon course for 2 years in a row and is such a well-put-together race. BUT Boston is just iconic. It’s so hard to beat the love the city has around the race. And of course, there is no better feeling than finishing on Boylston."Advice for someone new to running?"Consistency is key. It might seem daunting now but I promise if you keep showing up, the results will come. Anything is possible."What do you like to do outside of running?"I am a big bookworm. I probably read close to a book a week (add a patio and a perfectly sunny day and I am in heaven). I also enjoy just being outside hanging with the people to who I’m closest to."
Upcoming races our athletes are training for:
|Austin Marathon||February 19, 2023||Austin, TX|
|Cowtown Marathon||February 26, 2023||Fort Worth, TX|
|Boston Marathon||April 17, 2023||Boston, MA|
Are you running any of the same races? Join one of our weekly runs to train with us!Send us an e-mail (firstname.lastname@example.org) or DM us on Instagram (@trainpegasus) if you have any questions. We appreciate all inquiries and do our best to respond as quickly as possible.
Send us an e-mail (email@example.com) if you have any questions. We appreciate all inquiries and do our best to respond as quickly as possible.If you DM us on Instagram (@trainpegasus), you will get a quicker response!