Kate Grace
United States
Kate Grace is a middle-distance runner from the United States, specializing in the 800 meters and 1500 meters events. She gained recognition for her performance in the 2016 Olympic Trials, where she won the 800 meters, securing her place on the U.S. Olympic team. Kate has continued to compete at the highest levels, participating in World Championships and Diamond League meetings.
Personal Bests
1500 Metres
ISTAF
4:01.33
9/12/2021
800 Metres
Herculis
1:57.20
7/9/2021
600 Metres
2:21.72
7/31/2020
1000 Metres
2:35.49
2/28/2020
3000 Metres
8:46.86
2/1/2020
Major Championships
The XXXI Olympic Games - 800 Metres
1:59.57
Recent Mentions
Today on the podcast is Olympian Kate Grace!
Kate has quite a remarkable career at every level and recently announced her retirement from the track.
In HS, she was a multi-time state-champion while competing for Marlborough School in Los Angeles.
Attending Yale University, Grace broke four school records, won six Heps championships (one as a member of a relay team), and was a four-time NCAA Division I Track and Field and Cross country All-American.
Kate holds PRs of 1:57.20 (800m), 4:01.33 (1500m), 4:22.93 in the Mile & 8:46 in the 3k.
After the 2024 US Olympic Track & Field Trials where she made the 800m Final, Kate announced her retirement from Track & Field. As she details in this conversation, she's not fully done with the sport and will potentially seek to attack a marathon in the future.
Kate and her husband Patrick have a son named River who was born in March 2023.
In today's conversation, Kate takes me through her last month since "retirement," lessons and reflections from her long, successful career, her ambitions in the marathon, her hope to be a coach one day & lessons learned from her coaches throughout the years, and so much more!
I truly loved this conversation and gained so much from Kate's wisdom.
If this episode blesses you, please share with a friend!
Tap into the Kate Grace Special.
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The podcast graphic was done by the talented: Xavier Gallo
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In the Hot Window 800m, Nia Akins faces off with Kate Grace, Sinclaire Johnson, McKenna Keegan and more. Meet: 2024 Portland Track Festival Meet Org: Portland Track https://www.portlandtrack.com/ Production: TRACKLND https://tracklnd.com/ptf/ptf Stream supported by Bandit Running https://banditrunning.com/ Cover photo by Amanda Gehrich IG: https://www.instagram.com/amandagehrich/
"I basically started my comeback then and said, let's try to get as much fitness as we can until October. I had this whole theory. You know how Norwegian threshold training is so ‘in’? I was like, this basically is threshold training because the only thing [the doctors] tell you is, ‘don't get your heart rate over 85%.’ So I was like, ‘I'm just the pregnant Jakob.’ I'm glad I kind of tempered it. I didn't actually do double threshold, but we did a lot of threshold work… My theme was like, ‘Well, I would never in my career otherwise have two years to do threshold training, so why not now?’"
Kate Grace is in the midst of what most mid-30-somethings with a young child could only dream of – a late-career resurgence as a professional athlete. After a 2021 outdoor campaign that saw her go on a sub-two tear across the Diamond League circuit after just missing an Olympic team, Grace’s training and racing was derailed by a bout of injury and long Covid. She then became a mother, giving birth to her son in March of 2023. But now, here we are in May of 2024 and she’s got a fighter’s chance at an Olympic berth in the 800m once again.
Grace joined the podcast to talk about the past three years of her life, the ups, the downs, and her unique take on training at the moment. It’s always fun to hear about an athlete who is taking a different approach to the sport, and it’s even more enjoyable when that athlete is so candid in discussing their experimentations with training.
Time stamps:
4:45 - What’s kept her in the sport for so long.
6:28 - Why she took a break from competing and the reasons she returned to it.
8:24 - How she dealt with long COVID + how she trained throughout her pregnancy.
15:01 - How she’s approaching training + her mindset heading into the rest of the season.
17:50 - Reflecting on her 800m opener at the LA Grand Prix.
19:56 - Why she’s going all-in on training for the 800m
21:54 - Her perspective on how the women’s 800m scene has evolved.
23:09 - Her 800m racing strategy.
24:54 - Unpacking her experience training with Team Boss and Joe Bosshard + her experience coaching herself.
28:48 - What a typical week of training looks like for her.
31:04 - Sharing her experience with “The Track Club” in Boulder.
32:27 - Where her next few races will be leading up to the U.S. Trials.
33:19 - Her interest in coaching.
34:40 - How long she intends to continue running professionally.
36:05 - How she wants the rest of her running career to unfold.
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On this week's group chat, we have Laura Thweatt, Lindsey Hein, Peter Bromka, and Matt Chittim.
Episode Rundown:
Recent results
The return of Kate Grace
Recovery days
One more Boston Marathon story
What does it take to reach your full potential?
welcome back to another episode :)
this week we were very lucky to have on a guest that we have been wanting to have on for quite a while - Kate Grace!
coming off her recent announcement of her pregnancy, we had plenty to talk about. as three young men, we went into this one quite uneducated on this topic, so we had a lot to learn.
we also discussed overcoming adversities and listening to your body, a couple of things which she is quite the professional at.
you can check her out here: https://www.instagram.com/fastkate/
hope you guys enjoy!
Insta: https://www.instagram.com/coffeeclubpod/
Morgan: https://www.instagram.com/morganmcdon...
Kate Grace is a lot of things, not least of which is 2016 Olympian in the 800m and one of the top middle-distance runners in the U.S. for much of the past ten years. At the age of 33 she’s running faster than ever and isn’t showing signs of slowing down anytime soon. But there’s so much more to Kate than just her speed: I’ve always respected her for her individuality and outlook on the sport, I appreciate her attitude and longevity as an athlete, and I’m inspired by her confidence but also the fact that she doesn’t try to take herself too seriously.
In this episode, we talk about all of those things and then some, including how she keeps her emotions in check, why she thinks American women have been running so fast in the middle distances the past few years, and a lot more.
This episode is brought to you by:
— Tracksmith. Tracksmith crafts performance running apparel, inspiring publications, and distinct experiences that allow runners to indulge in the sport’s rich culture. Go to tracksmith.com/mario to check out some of my favorite apparel picks and use the code MARIO at checkout to get free shipping on your order while also helping support #LASAVESTRACK.
— Kaiser Permanente San Francisco Half Marathon, 10K & 5K: Join me at the Kaiser Permanente San Francisco Half Marathon, 10K & 5K on February 6, 2022. This is one of my favorite races and there’s something here for everyone. Register today at getfitkpsf.com/race and use the SHAKEOUT when you check out before January 31 to save 10 bucks on your registration fee.
Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning, and/or join our growing community on Patreon, where for as little as a buck a week, you'll also gain access to exclusive content like The Weekly Rundown, my Patreon-only podcast with Billy Yang, a live monthly Coaches' Corner discussion, the occasional “emergency pod,” and other perks that pop up from time to time.
Music and editing for this episode of the morning shakeout podcast by John Summerford.
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Today we're doing something a little different with a panel of running experts. We are discussing a variety of topics, everything from training-related questions to the not-so-serious ones.
Endeavorun created a unique experience for a group of runner enthusiasts. We got to spend a few days together in Boulder, CO at a retreat focusing on all things running.
One of our highlight events was a panel discussion that you're about to hear. We sat down with Olympian Kate Grace, 2:19 marathoner Peter Bromka, author Matt Fitzgerald, registered dietitian Lydia Nader, and myself for a live Q&A.
Our questions included:
- You are at a bar and you overhear someone talking about running. They say something that causes you to correct them. What did they say?
- Your bucket list race
- What is something about running that you are an expert in and is largely misunderstood?
Doing the live Q&A with a group of running experts from all different backgrounds made for a lively conversation. We talked about pacing, track standards, goal races, and recovery.
Hear the full episode below and follow along with Jonathan Levitt’s podcast For the Long Run and Matt Fitzgerald’s The 80/20 Endurance Podcast for parts 2 and 3 of the conversation.
Links & Resources from the Show:
- Follow the experts:
- Upcoming Endeavorun retreat in Austin
- Join our online community of runners
Thank You InsideTracker!
Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we’re making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it.
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I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range.
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“Nothing is guaranteed. And because of that, it enabled me to be so present and so thankful and aware of how special the whole thing was.”
Welcome to Season 3 of the What's New With You series, where we catch up with past guests on the Ali on the Run Show. And we're kicking off this season with professional middle-distance runner Kate Grace! The last time Kate was on the show, in December 2017, she had just left her sponsor, Oiselle, to sign with Nike and join the Bowerman Track Club. Now, three and a half years later, Kate has left BTC and is now a member of Team Boss, training under coach Joe Bosshard. (And she's moving! Kate is in the process of relocating from Portland, OR, to Boulder, CO, to train full-time with the team.) On this episode, Kate talks about her decision to change teams, and talks about how training is different with Coach Joe. Plus, she recaps her races at this year's Olympic Track & Field Trials, where she hoped to make her second Olympic team in the 800m, but ultimately fell short of that goal. But Kate isn't sitting around sulking: She is, in her words, "living her best life" right now, and is fresh off a European revenge tour, where she raced four times (in four different countries) in 10 days, earning two wins and three personal bests in the process. (Her new 800m PR is 1:57.2, which she ran in Monaco.)
THE LAST TIME KATE WAS ON THE SHOW: Kate Grace on Episode 53 of the Ali on the Run Show
SPONSOR: UCAN. Click here and use code ALI for 20% off your entire UCAN order!
What you’ll get on this episode:
- Kate’s moving! (3:30)
- How Kate’s feeling after a whirlwind 10 days of racing (4:25)
- Kate’s decision to leave Bowerman Track Club (8:00)
- On the move to Team Boss (10:30)
- How Kate’s training is different now that she’s coached by Joe Bosshard (25:30)
- How Kate was feeling in the weeks leading up to the Olympic Trials (38:00)
- Reflecting on this year’s 800m races at the Olympic Trials (41:20)
- All about the Kate Grace Revenge Tour (47:00)
- Kate’s “white shorts” story (1:04:05)
Follow Kate:
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Katie Snowden Runs Away With the 1500m WIN in 4:02.98! | Women's 1500m Heat 1 Track Meet
Sound Running
almost 4 years ago
Katie Snowden took the Track Meet field by storm on Saturday winning the 1500m in a time of 4:02.98! Close behind her was Kate Grace with a 4:03.54 and Jessica Hull 4:04.16! Event Website & Results - https://www.soundrunning.run/trackmeet Follow Sound Running on Instagram - https://www.instagram.com/soundrunning
What is the hardest part about getting out on a run? For some it may be finding the time, for others it may be the thought of the pain that is sure to follow, but for most, the hardest part of running is all in your head. Having a disdain for running is not uncommon, however, this negative mentality towards running can be changed by using several techniques.
Sanjay Rawal, amateur runner, cinematographer, and director of 3,100: Run and Become, a documentary about a 3,100 mile race (yes, you read that correctly, 3,100 miles) discusses how changing our mindset can help us accomplish our running goals and find joy in running as opposed to seeing it as a punishment.
Running is a Pathway to Transformation
When we think about running and how it transforms us, we tend to think about weight loss and physical figure. However, running is capable of transforming so much more than just our outer appearance. Running has the capability to change our mind, provide us with mental clarity, and make us better people.
While many may view running as an outlet or merely a way to keep in shape, Sanjay discovered through his experience with Sean Martin, a champion Navajo ultramarathoner and participant in the 3,100 mile race, that running is more than just exercise, but a spiritual experience. Sean’s daily runs allow him the opportunity to commune with Mother Earth and breathe in Father Sky. As he breathes in Father Sky, he breathes in more than just air, but peace, love, and energy, allowing him the ability to lower his heart rate, get rid of anxiety, and focus on the moment.
Running can provide us with an opportunity to cast our problems aside and focus on the run itself. Our breathing becomes deep and meaningful, as if we were meditating. It is a chance to allow the mind to become loose and free, which brings mental clarity at the beginning of the run, allowing for the runner to enjoy that runner’s high throughout the whole run as opposed to just the end.
Running can and will transform our lives if we will let it. It can provide a sense of self-worth and leave us striving to accomplish more.
Mentality
The 3,100 mile race is set in Queens, NY on a half mile track and takes place in the middle of summer. Most of these runners are circling the track anywhere from 120 to 140 times a day for approximately 52 days. Imagine the mental toll that would take on you, knowing that day in and day out you will be circling the same half mile loop for several hours.
Our mental state enables us to push forward and accomplish goals we never thought possible. Running doesn’t have to be painful or torturous. It is our mindset that allows us to take that pain and convert it into joy.
Our mentality is what helps us reach our running goals. The 10-15 runners that participate in the 3,100 mile race did not just wake up one morning and decide they were going to compete in this immaculate event. Realizing that goals are not obtained overnight, but through months and even years of hard work and dedication, will allow us to run with patience and chip away at them, allowing ourselves to scratch the surface of our full potential.
Remember, our pre-run mentality can set the stage for our whole workout or race. Approaching the run with a positive attitude and with the knowledge that it will transform you can act as a key motivator to pushing through mental barriers we place in front of ourselves.
Find Joy in Exertion
To often, we as runners, focus on just getting through the run and surviving it. But what if we could find joy in our runs? Imagine how much more powerful and self-fulfilling our workouts would become if we were able to feel happiness during them.
On every run, most runners will experience at least a split second of joy as they realize they are out, allowing their feet to hit the pavement while they commune with nature. You have the capability to turn that split second into 50% or even 95% of your run. This can be done by finding your own personal “flow.”
Flow is found in those moments of incredible calm that come through pushing yourself and experiencing new limits that you were unaware your body could reach. When you push you are gaining access to capacities you do not normally have access to.
No matter what your goal with running is, each day you make the decision to lace up your running shoes, walk out the door, and listen to the sounds of your feet hitting the pavement, you are challenging the idea of impossibility. Whether you are training for your first 5K, seeking to reach a personal best in your 10K, wanting to break the 2:30 mark on your marathon, or complete your first ultramarathon, have faith in your training and enjoy the journey, because the happiness and excitement you will experience as you cross the finish line will be unlike anything else.
Resources:
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Thanks for Listening! I hope you enjoyed today's episode.
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Thank you to Sanjay, I look forward to hearing your thoughts on the show.
"Fast Kate" Grace is one of the United States' most decorated and accomplished middle-distance runners. She's an Olympian, Olympic Trials champion, and a runner-up at outdoor nationals in the 1500m.
She was also our guest on Episode 97 of the podcast.
Kate is a Nike-sponsored athlete, a member of the Bowerman Track Club, and a 4:22 miler.
She joins us on the podcast to discuss how an elite runner like herself plans an entire season from start to finish. We're discussing:
- Overall length of the season, tune-up race scheduling and strategy, and planning
- Her support team of coaches, experts, and clinicians that makes it all possible
- Linear vs. nonlinear periodization and the progress of her workouts
But she's not the only guest on the podcast today! You'll also be hearing from my old friend and former teammate, Jake Tuber.
Jake is the mastermind behind Endeavorun, a new coaching program that gives regular runners like us the "pro athlete experience" with:
- A kickoff retreat in Tracktown USA at the University of Oregon
- Coaching and custom training for every registrant
- A team of PT's, dietitians, and elite runners (like Kate Grace) to keep your running on track
- VIP race experience and ongoing support - just like the pros
It's a coach, running camp, strength programming, fan experience with pro runners, training program, and nutritionist rolled into one program.
The running community has not seen a program this comprehensive; it virtually defies definition and I'm excited to be a part of it next year.
Code JASON will also save you 15% on the registration fee and gets you a free pairs of shoes of your choice!
Please also take the Endeavorun survey to help us create the best program possible.
Borrowing an idea from our mutual friend Nicole Antoinette, Kate has decided to choose courage over comfort when it comes to showing up and racing.
When it comes to getting the most from our bodies, all of us have some trepidation about the discomfort of racing. It can be unpleasant and downright painful. But deciding to "go all in" and embrace that fear is the only way we can reach our potential.
It's not an easy choice. Comfort is far easier: the comfort of sleeping in, not signing up for that big race, or not pushing hard during the final mile.
But comfort can be the invisibility cloak that masks failure. After all, if we're only operating at 85%, are we really thriving?
Today's conversation with Kate Grace covers many areas of training and mastering your inner psychology:
- How she handles workout anxiety and pre-race jitters
- What she does to stay in control of her thoughts during demanding speed workouts
- How she talks to herself in fearful situations (like standing on the starting line of a major championship)