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Kate Tenforde

Kate Tenforde

2004 Olympian Kate O’Neill Tenforde joined the runcoach staff in April, 2010. Having grown up outside of Boston, her earliest running memory is traveling downtown every spring to watch the end of the Boston Marathon.

Kate competed for Yale University, where she was a seven-time All-American, ten-time Ivy League Champion, and was named NCAA Woman of the Year for Connecticut in 2003. During Kate’s senior year she was a three-time runner-up at the NCAA championships. She was also awarded Academic All-American honors three times and was a two-time Academic All-Ivy.

In the lead up to the 2004 Olympics, she dropped over a minute from her previous best in the 10,000 meters, with a time of 31:34 which eclipsed the Olympic A qualifying standard. She later cinched her spot on the Olympic roster by finishing third at the 2004 Olympic Trials and finished the year ranked third for American women at the distance.

In 2007, Kate made her marathon debut at the LaSalle Bank Chicago Marathon and finished 3rd. In 2010 she returned to competition after a long layoff due to injury and finished 7th at the Bay to Breakers and 14th at the Peachtree Road Race.

risottoWe began with a great breakfast to jump start your day, then a tasty chickpea and egg dish for lunch or dinner. Now we have a flavorful vegetarian dish, perfect for lunch or quick dinner when you are on the go.  This is another crock-pot meal, so you can just throw everything in and have it ready when you get home in the afternoon.  It stores well in the fridge or freezer, making for a healthy, sustaining meal that is packed full of great flavors.

Brown Rice Quinoa Fennel Risotto

This dish, prepared with brown rice and pecorino, creates a gluten and cow dairy free recipe, while vegetarian, packs a lasting satisfaction with the addition of quinoa along with fiber.  Just 30 minutes to prep, then slow cook for 4-6 hours.

  • 2 teaspoons fennel seeds
  • 1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
  • 1 cup short-grain brown rice
  • ½ cup Quinoa
  • 1 small carrot, finely chopped
  • 1 large shallot, finely chopped
  • 4 oz. sliced crimini mushrooms - $1.69
  • 2 cloves garlic, minced
  • 4 cups reduced-sodium chicken broth, or “no-chicken” broth
  • 1/2 cups water, divided
  • 1/3 cup dry white wine
  • cups frozen French-cut green beans
  • 1/2 cup grated pecorino cheese
  • 1/3 cup pitted oil-cured black olives, coarsely chopped
  • 1 tablespoon freshly grated lemon zest
  • Freshly ground pepper, to taste

Directions:

Coat a 4-quart crock-pot with cooking spray.  Crush fennel seeds and combine with diced fennel, brown rice, carrot, shallot, garlic, green beans, olives, lemon zest and mushrooms in the pot.  Add broth, 1 cut water, wine, and stir to combine.  Cover and cook until rice is chewy and risotto is thick and creamy.  On high heat 2 ½ hours, or low heat 4 hours.

Before serving or storing, stir in pecorino.  If it too dry, add water to loosen.

Servings: 6

Nutrition: Calories 353; Fat 8g, Carbs 56g, protein 14g

January 09, 2015

Winter Running

Winter has arrived!  The days are getting shorter, temperatures are dropping, snow is falling and roads are getting icy.  Are you starting to doubt that you’ll keep your fitness goals on track all winter long?  We’ve got you covered!  Here are some tips to maximize your training opportunities: 
  1. Apparel makes a huge difference! You don't have to spend a lot of money on expensive gear, but layering is key.  Plan to wear an outer layer that blocks the wind and an inner layer that wicks the moisture away from your skin.  If it's extemely cold, add a mid-layer.
  2. Don't overdress.  You'll definitely warm up as you start moving so pretend you are going to workout in weather that is 10 to 15 degrees warmer than it actually is.
  3. Run or walk in daylight whenever possible so you will be able to watch your footing.  If you must workout in the dark, always wear a reflective vest and bright clothing.
  4. Give yourself extra time to warm up.  Your muscles will need it.  Start out slowly and gradually increase your pace.
  5. We sometimes forget to drink enough water when it's colder.  Be sure to drink both before and after your workouts to avoid dehydration.
Treadmills can be boring, but if you can't find a safe trail or road, don't be afraid to head indoors.  Just keep these 2 tips in mind:
  1. A treadmill ‘pulls’ the ground underneath your feet, and there isn't any wind resistance.  Both of these factors make treadmill workouts a little easier.  Setting the treadmill at a 1 or 2% incline will offset these differences.
  2. Be careful not to alter your form.  It can be tempting to start leaning forward at the hips or to grasp the handrail.  Look for a treadmill in front of a mirror so that you can make sure you maintain your normal form and posture.
On the 12th day til Christmas, Lester “Trained With Friends
On the 11th day til Christmas, Lester “Followed the Plan” 
On the 10th day til Christmas, Lester “Checked his Gear” 
On the 9th day til Christmas, Lester “Dressed for the Elements
On the 8th day til Christmas, Lester “Listened to Coach Tom
On the 7th day til Christmas, Lester “Stayed Focused” 
On the 6th day til Christmas, Lester “Hydrated” 
On the 5th day til Christmas, Lester “Fueled Properly
On the 4th day til Christmas, Lester “Warmed Up with Meb Keflezighi” 
On the 3rd day til Christmas, Lester “Cross Trained"
On the 2nd day til Christmas, Lester “Recovered” 
On the LAST day til Christmas, Lester “Celebrated the Journey

Why We Run! 

  1. Oh the Places You’ll Go – This Dr. Seuss book always shoots up the bestseller list during graduation season.  We’ll give it an extra plug today!  Running helps you see the world!
  2. Time Away from Technology – Running provides one of your only chances to separate from your computer and/or cellphone.
  3. Inexpensive – Yeah, sneakers are pricey…but running is still the cheapest sport around!
  4. Anywhere, Anytime – You don’t need a fancy gym membership or any equipment.
  5. Bonding Opportunities - Running is a great way to make new friends and catch up with old friends.
  6. Total Body Workout – Most forms of exercises only work one part of the body.  Running works both your arms, and legs.
  7. Meditative – Running offers a chance to relax and escape from your worries
  8. Get a burst of energy – Feeling tired?  A run can reinvigorate you and cut down on fatigue.
  9. Beach Body – Yes, we encourage you to do core.  But running will strengthen your abdominals too!
  10. Road races - Studies suggest that people are more committed to their exercise routiines when they have a goal.
  11. Turn that frown upside down - Otherwise known as the "runners high"
  12. Bonding time with Fido - An activity you can do with the dog!
  13. Pasta! - What runner doesn't enjoy carbs?  We encourage yo to eat a healthy diet, but running and the caloric burn will allow you to be a little more flexible with your diet.
{mp3}ATM for Serious Runners{/mp3}
{mp3}ATM Top 10{/mp3}
August 21, 2012

NEW iPhone app!

perform iconNew name, new look, new feel!

The runcoach iPhone app is here!  Download it now!

Note: The latest version is called runcoach.  Version 1 was called
iRunning coach.

Now it's even easier to check and log your workouts on the go! 

This new enhancement is FREE for all runcoach members.  Once you download it, you can use the same username and password to access the mobile site.
We’re excited to announce our latest enhancement – new workout descriptions!

The content of your workouts will not change.  We are just making the workout descriptions easier to understand.  The new format contains an outline that reads like a cookbook and simplifies the times you need to run. Less thinking, more running!

 Your workout descriptions will change in 3 places:

  • Today tab
  • Training tab
  • Weekly/Daily workout emails

Here is an example of the enhancement in action:

 Before Enhancement                                                                                                      After Enhancement

 

Our philosophy is to train at current fitness level to race at peak performance.  For that reason, we don't use goal times.  Instead, we use your past race performances to generate your pace chart and training schedule.  This is the safest way to progress to the next level. 

With that said, we encourage you to consider running a shorter distance race prior to your goal race (for example, a 5K or 10K).  We expect that as you start to condition, you will run an equivalent faster non-goal race.  The system will then update all your training to match your new fitness level.

To enter your new race time, follow the steps below:

Race day is almost here!  Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .

Arrival

Make sure you get outside and feel the air.  Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).

Think about what you did, not what you didn’t do in your training.  When you go to pick up your  race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs.  Forget about theirs and don’t compare yourself to anyone.  You followed a terrific training schedule and are well prepared.

Night Before, Morning Of

Have a full meal the night before.  Try and consume some complex carbohydrates (pasta).  Do not over eat, but make sure you fill up.

On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink.  If you have a normal pre-race breakfast then stick with it.  Don't try any new foods before the race.  Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign).  You should stay well-hydrated throughout the morning before the race.  At some point prior to the race stop drinking so you can empty your bladder before the start.  It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

I suggest you take some throw away warmups to the start especially if it rains or will be cold.  This could be an old t-shirt or old sweat pants.  Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away.  This is a good strategy to prepare for all temperatures.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces.  This is your first water stop.  If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

I suggest that you start 5-15 seconds per mile slower than your goal pace.  By the 2nd mile you should be running at around goal pace while listening to your body. I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles.  Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration.  Drink early and often (4-8 ounces every 20 minutes).  It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence:  Have confidence in your ability and your training.   Remember all those hard workouts you did.  Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control:  You must relax yourself early in the race.  You absolutely must go out under control and run easy for the first 8-10 miles.  Remember the 1/2 Marathon is evenly divided into three sections of equal effort:  first 5M, second 5M and last 5K.  We want to save a little bit for the last 5K (Miles 10-13).

Collection:  Keep your thoughts collected and on your objective.  There will always be lots of distractions on race day.  The further you get in this race the more you need to focus on yourself, goals and race strategy.  Don’t let the fans and competitors into your zone.

The Ebb and Flow

I said before that I can’t guarantee anything about the training or the race itself.  Well, I can guarantee this:  you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way.  We always hit little walls.  If you hit one just focus on the next mile, don’t think about the end of the race.  If you take each difficult moment one mile at a time you will usually feel better at some point.  It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left.  The difference is that some people find it and some don’t.  Remember what normal, untrained people do when they feel discomfort – they slow down and feel better.  You are not a normal un-trained person.

You are a runnining machine!

You are programmed to give your personal best so. . .

Go get that last cup!
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