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Heather Tolford, Barboursville, WV Running Coach

Heather Tolford

Running

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U of Oregon Track and Cross Country,1992 Olympic Marathon Trials, professional road racing and 27 years of coaching experience, 2018, 2019 NYRR Runner of the Year 60-64 age group. View all coaching experience

This coach is unavailable to take clients at this time.

Training Locations
Training Locations
  1. Barboursville, WV

My training location only

  • University of Oregon (OR)

  • 27 years

  • Qualified Private Coach
    Passed Coach Course

  • Adults, Kids, Teenagers

  • Cross Country, Long Distance, Marathon, Middle Distance

  • Gait, Form, Pacing

Credentials

  • University of Oregon (OR)

  • 27 years

  • Qualified Private Coach
    Passed Coach Course

Services

  • Adults, Kids, Teenagers

  • Cross Country, Long Distance, Marathon, Middle Distance

  • Gait, Form, Pacing

More About Coach Heather

Now available for in person, socially distanced training in Barboursville, West Virginia.
Barboursville City Park is a great place to train! Many park amenities are temporarily closed so bring your own water, but a variety of running areas are open for use.
I am available to coach runners of all ages from Middle school- High School age boys or girls preparing for Cross Country or Track Seasons (800m and up) to adults training for 5ks to marathons. Training sessions available for beginning to competitive distance runners.
I have coached many first time runners who have successfully completed the New York City Marathon, top level high school athletes prepping for collegiate careers and experienced runners looking to break through to a higher level.
SAFE SPORT certified.

In 1974, I was the first girl in the City of Los Angeles to compete in High School Cross Country, on the boys team. I began working with 1952 Hungarian Olympian, Lazslo Tabori, the third man to break 4 minutes in the mile, and competed for the San Fernando Valley Track Team, training with women's running legends Miki Gorman and Jacqueline Hansen. I was named an alternate for the 1976 senior women's world cross country championships (at the age of 18).

I moved to Eugene, Oregon in 1977, competing for the Oregon Track club. I became the first woman to receive an athletic scholarship for cross country at the University of Oregon where I competed through 1978, setting school records in the 3k, 5k, 10k and marathon.

I experienced the burnout and injuries that often accompany collegiate sports and left the sport for 10 years, returning at age 30 to have a successful career as a professional road runner in Oregon. I have competed in 13 marathons and many road races at a national level, was the top American finisher in a Pan AM women's 10K and competed in the 1992 Olympic marathon trials for Nike Oregon International.

In 1993, I began coaching track and cross country in the small town of Tillamook, Oregon, where I raised my two daughters and coached boy's and girl's teams and individuals to success on the state level and college scholarships.

I moved to New York in 2011 and after an indoor season job as an assistant director at the Armory Track and Field Foundation, I took a full time position as a gymnastics instructor on the upper east side (I was a Gymnastics Program Director at a YMCA and became a USAG certified gymnastics coach while living in Oregon). I taught recreational through pre team gymnastics for 9 years in NYC and use my experience in that sport to keep my athletes balanced and injury free.
Competing for the New York Flyers running team, I was honored to receive the NYRR runner of the year for women over 60 in 2018 and 2019.

My coaching philosophy, for young people is based on addressing long term goals in an athletic career, avoiding injury, surviving high school competition schedules and looking at life beyond athletics.
For older athletes, I emphasize personal goal setting, staying injury free and getting the most out of training while dealing with work, family and life.

My coaching influences come from a variety of training philosophies.
Tabori's coach, Mihaly Igloi,was known as the "father of interval training" and my training in California was intense but balanced.

University of Oregon, back in the 70's was about intense mileage. I often ran my long tempo runs with the men's team on their easy run days. I trained with Alberto Salazar, the McChesney brothers, Matt Centrowitz (sr) and many other Duck track icons. I learned the hard way that I could not keep up the hard interval work with fast, high mileage, go to school and work part time. I suffered multiple stress fractures before I left the sport to focus on my health and education.

In my 30's, I took charge of my own training, with guidance from Olympian Benji Durden, and had several years of injury free sucess, finding the balance that had eluded me as a student athlete.

When I retired from racing and began coaching, I tailored training to an individual's needs, paying particular attention to lactate threshold training, recovery and gradual development of the athlete. I incorporated traditional interval training and easy longer runs into a successful formula for my athletes, who consistently peaked for championship events and finished seasons with personal bests.

I am sensitive to the demands of the high school schedule, the desires of a typical high school coach and can work with individual athletes in pre season preparation, as well as helping through a competitive season. I can work with JV athletes who wish to make varsity, or top performers working towards championships.

My most important goal is to help my athletes achieve their personal goals in sports, education and life.

I am a retired recreational gymnastics coach and had American Sports Education Coaching certification, background checks with the National Center for Safety Initiatives, concussion training and child abuse prevention training.
In winter 2021/2022, I will have a flexible coaching schedule and can be booked for one hour in person sessions, that include email follow up of the athlete's training for the week. I also have have office hours available for any questions that arise weekly in regards to training.

1974: First girl to compete in a Los Angeles Unified School District cross country meet competing on the Junior Varsity Boys team at William Howard Taft High School, Woodland Hills, California.

1975-1976: West Valley League Mile Champion, 4th at L.A. City Championships, 13th at California State meet, Watts Summer Games Champion. Competed for San Fernando Valley Track Club in AAU competitions. Named second alternate to the US women’s team for the 1977 World Cross Country Championships in Dusseldorf, Germany. Coached by Laszlo Tabori.

1977-1978: Competed for Oregon Track club and the University of Oregon in regional and national track, and road racing events, including an unratified world record in the women's half marathon (1:15.50) at the Bohemia Mining Days Half Marathon in Cottage Grove, Oregon. Set University of Oregon records in 3k (9:46), 5k (17:03), 10k (35:51) and marathon (2:46). Coached by Tom Heinonen.

1989- 1993:
1st Place, Trails End Marathon, Seaside, Oregon
2nd Place Portland Marathon, Portland Oregon
3rd Place Honolulu Marathon, Honolulu, Hawaii
10th Place Los Angeles Marathon- 2:40.15 PR
Circle the Bay 30k, Coos Bay Oregon, 1:55.35 course record
6th place Pan AM Maraton Femino 10k, Guyanilla, Puerto Rico representing Team USA
Race for the Cure 5k, Portland, 1993, 16:45
Top Finisher/ invited athlete to:
Pittsburg Marathon, Twin Cities Marathon, Boston Marathon,
Grandma’s Marathon, San Francisco Marathon, Las Vegas Marathon,
1992 Olympic Trials Marathon, Houston
and numerous regional and national 5k- half marathon races.
Self coached with assistance from Benji Durden(1992-1993).

2006: 1st place 45-49 age group, Mardi Gras Half Marathon, New Orleans, LA, (1:35.19)

I competed for the New York Flyers on the Senior women's team and had fun as a top finisher in the 60 - 64 age group. Named New York Flyers Over 50 Woman runner of the year for 2015, 2017, 2018. NYRR Women's 60-64 age group runner of the year for 2018 and 2019. In 2021, I returned to racing this year with a top 10 Women's Open Division finish at The Greenbrier Half Marathon and set a "Senior" pr of 1:35 at the Marshall University Half Marathon in November
I am proud to be a sponsored ambassador for Honey Stinger sports nutrition, and a member of the Lily Trotters compression gear Unstoppable Squad.

I care about your health and safety during the Covid-19 pandemic and all sessions are held outdoors with social distance practices in place. I am grateful to be fully vaccinated!
Beginner recreational runners work at their own pace, with walking/ jogging and stretching breaks until their fitness level allows them to comfortably maintain a steady 5k run. The goal is to have fun and get fit without getting injured!

More advanced competitive athletes will work at a variety of paces and distances.
Based on the athletes phase of preparation, pre season, mid season or championship, sessions will vary.
A typical workout would feature a long warm up sometimes followed with biomechanics drills and then progress into a varied interval training session. We would discuss training plans for the week, long runs, tempo runs and easy runs.

I like to look at the big picture, planning for an entire season's worth of races and training for it with an eye toward staying healthy and getting the best performances for the most important competitions.

Action Photos

Client Reviews

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Coach Heather was very helpful! I enjoyed learning from her. She is very knowledgeable and patient. Going to use her suggestions and guidance before next session. Looking forward to improving.

We met over the phone and talked for an hour. Coach Heather helped me confirm a lot of the good training practices I was already following and gave me some new ideas to think about. I was very satisfied with out meeting / conversation.

Heather’s energy is very contagious. I had my first session today and I look forward to future coaching. Heather is easy to speak with and follows up with some tools to help me work toward my goals.

Coach Heather is a ball of energy and expertise! We cannot wait to train further with her!

Heather was great with my son and his cross country teammate. She related well to the boys and gave them the next level of training and coaching for which they were looking.

We will definitely be booking more sessions.

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Our first session was an amazing motivation, she truly showed me that I have great potential and the training felt very supportive of my goals and previous sports background.
Can’t wait for more!

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Amazing coach and person! So serious about running and she gave some great tips on form, training, etc. I’ll be working with her to close in on my three hour marathon time, and am excited to see what we can accomplish together. Would recommend Coach Heather to anyone looking to improve running form, get some running advice and get consistent guidance to improve goal times. Thanks Heather!

Heather is a knowledgeable, focused and friendly coach. She addressed all of the questions/challenges of my running, gate/posture/arm swings/shoe fitting/training tips and specifically injuries. and her dedication/passion to the sport really encouraged me. Looking forward for more future sessions.

Fantastic session! Thanks Heather!

Heather is an awesome coach. She is attentive to the skill level of my niece and provides exercises and feedback that has improved her track skills markedly. We love having heather as a coach!

Absolutely amazing coach!! It was a blast and looking forward to the next time!!

Heather is a great coach and so encouraging. I would highly recommend anyone who is interested in improving their core strength and running skills.

You guys should have a million stars for Heather. Humble, patient, kind, passion for running, an awesome mentor. I could go on and on. I’m in the military and have stopped running for a while and now back on my grind. With heather I know without a doubt I’ll be doing a marathon within 6 months. Heather is punctual, warm and friendly which is a plus doing her job as a coach. I’m definitely booking more sessions with her (wish she could travel with me throughout my military service). You rock Heather 🤗

Had a great experience with my first training with Coach Heather. She offered lots of information on how to improve my running. Looking forward to continue working with her in preparation for the NYC Marathon.

I had a great workout with coach Heather. She’s very knowledgeable, checked my running form, showed me different types of workouts, and shared her inspiring story! Glad I had booked a session with her!

Heather has given me lots of information and lots of tips. She has shown me new stretching techniques and has given me many suggestions for running information/resources. For our last session we did intervals. Heather has been extremely helpful and each session has been a challenge. After two sessions with her, I can see that with consistency on my part, and Heather’s guidance, I could only improve.

Great first session with my 10-year-old. His arm movement has already improved and it looked like his heel is getting closer to his butt. Most importantly, he really liked the session.

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Great experience with Heather! Took my 12-year old son for a session with her and she was very knowledgeable and really easy to work with. Quickly noticed mistakes in his running form and gave him good suggestions to help him correct them. Will be booking again!

Heather met me and kept me running the whole time we worked together!
Vast amounts of experience, but she isn't overwhelming. She's a great listener, and can really share her incredible knowledge in a way that feels very tailored to my individual needs.

Thanks Heather!

Coach Heather is inspiring and encouraging! She organized today's workout very well! I feel refreshed and energetic after today's workout! A fresh start in August! She showed me several great places to run intervals/ long intervals in the Central Park, which I never know before. Running on grass and soft grounds is harder, but also builds stronger legs for me. I think it great! In addition to sharing the beneficial running/ training theories and the list of useful links she sent me, Coach Heather also shared with me her running story, her ups and downs in training and running, which was touching and inspiring. I'm 25. I was thinking when I looked back at my 50s or 60s, what I would be. Before I met Heather, I couldn't imagine the days when I stop training and racing. Then I learned it from her story! When your body gets injured, give yourself sometime, listen to body's needs; it is okay to put training/racing aside to focus on some more important things in one's life, for example, studies; and just keep going, it is never too late to come back and go for running again! Thank you, Heather! I would definitely recommend Coach Heather to anyone!

After one session with Coach Heather, I regain my running confidence. She trained me to do some adjustment in my running form to improve my pace, showed me how to stretch and everything I should know about my first marathon training. I will be taking more sessions with her to further improve my performance.

Heather is a great coach and gave me lots of tips for my shin splints. She also has a lot of resources for whatever your situation.

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Heather is an amazing coach!
I train with her 3 months already and have only positive experience. She is the trainer I was looking for.
Heather will answer all your questions, will customize training for your goals and abilities. And provide additional materials and links for you with useful information about training.
Also, you very supportive before and after races. Heather gives advises how to train between our sessions.I will recommend her 100%! Amazing coach and person!

Heather is an absolutely amazing running coach! This was my first time to ever really run, and she made sure to allow me to go at my own pace to get acclimated, as well push me enough to get into it which I need. She is such a lovely person with tons of experience and I would highly recommend her to anyone looking for a running coach.

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My first session my first experience with coach Heather , just from the first minute That we met, we start running and talking about my goals and my problems running talking about all of this while running; i liked the energy and the way that she introduced me to the helpful information that was going to improve my running; Great experience that i will repeat again

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Heather is fantastic! I had my trial session with her, and she gave me so many helpful training tips and plans that I’m excited to work on before our next session. She followed up with links to different online tools to supplement our session, with ones specific to my training issues and injuries. I had a great time running with her, and am looking forward to more sessions while I prep for my spring races.

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Coach Heather gave our high school sophomore son important pointers on form and a very thorough review of his flexibility, workouts and injury prevention.

Heather was a great coach who helped me significantly in just 4 sessions. I am training for my first half marathon, and she helped me focus on interval and speed training, an area that she immediately recognize I struggle with the most. We only had 4 sessions spread out over a few months, but she helped to advise me with my training schedule, stretching/cross training, and running accessories like sneakers and energy chews.
In addition to being extremely knowledgeable about all things running and training, Heather is a very nice person and I always enjoyed our early Saturday morning conversations, which made the time go by much faster.
Thanks for all your help Heather!!

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Just wonderful. Perfect perspective and balance. Joe was completely exhausted.

Had a great experience with coach Heather.
Very knolagable, thorough, understanding, and really helpful !
A perfect session. Very happy😁
Thank you Heather

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I absolutely loved my sessions with Heather. She is a great coach and helped me tremendously in my marathon training. She had me do speedwork, hillwork, and general running on various terrains. She offered me much advise on my training program and what I should do or be doing. I would talk to her about what was going on and she always had great feedback. After working with Heather I got PRs in 5k, hilly 10k and a full Marathon! She's a phenomenal coach and a wonderful woman to talk to. I would recommend her to anyone. Thank you Heather!!

I really enjoyed meeting with Coach Heather for some tips on my marathon training. She answered all of my questions, challenged me with some new workouts, showed me new stretches, and sent me an email with tons of valuable information for my training. She was easy to talk to, fun to run with, and I'm looking forward to meeting with her again as I continue my training!

Coach Heather is an amazing coach!
She raised my run-training to totally different level. In addition, she has knowledge about whole running/runner world. Therefore she can always provide not only training but also tips and her/other runners' histories that improve my running.

Being an Indonesian tourist in NY city, I booked four sessions with Coach Heather. She was really nice to fit the four sessions into a week. She gave me valuable tips on my marathon training regime. I am a beginner marathon runner and currently training for Chicago Marathon. She worked on my pacing, interval run and we also ran together on my last day in a hidden path inside the Central Park. I highly recommended her for anyone who is looking for a running coach in NY city

Heather had an instant connection to my daughter. After their practice Heather sent a very detailed email explaining what they did and what her action plan was going forward.

My high school-aged son recently had his first session with Coach Heather for her to assess his level and help him achieve his goals for next year's cross country and track seasons. Even after just one session, Heather gave him a thorough assessment of his strengths and weaknesses and what he needs to work on. He was really excited about the session and we immediately signed up for more so he could continue to work with her this Summer.

Good workout with good tips on how to improve my running.

I had a great first session with Coach Heather! Having been a highly accomplished runner herself, she clearly has a wealth of knowledge about the finer points of running. She gave helpful feedback about my running form, and offered some quick tips to improve my performance right off the bat. I'm really excited to work with her to achieve my marathon goals!

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Coach Heather was fantastic: gave practical advise that was adapted to my goals and lifestyle, very knowledgeable, and friendly. She gave me some great feedback that I know I will actually use. Looking forward to my next session!

Thanks, Heather!

My session with Coach Heather was fantastic. It was jam packed. She has a ton of knowledge and experience. In just one session, she taught me how to improve my training, stretching, form and shoe choice. Not to mention, getting in a good workout along the way! I will definitely book her again.

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Really enjoyed working with Heather. I'm a beginner runner, training for my first half marathon, and she provided me with super helpful tips and techniques for properly training.

Coach Heather is great! She's always supportive, patient and tailors programs to my individual needs. She is helping me get through preparation for the Tokyo marathon. Highly recommended!

Coach Heather was a pleasure to work with. She helped my daughter pinpoint what she needed to work on to increase her flexibility, improve her form and prevent injury. After reaching out before the session to find out my daughter's background and what she wanted to accomplish from the session, she spent time assessing my daughter's running, and provided excellent feedback and information on everything from shoes, stretching, strength, conditioning and form to general knowledge and insight on running and being healthy. Her detailed follow-up was awesome.

Heather was extremely encouraging and helped me take a look at my goals: my running form and coming up with a plan to prevent injury. She pushed me during our session and gave me some great tips that I can incorporate into my daily exercise routine. Our Central Park route was very scenic, too.

Coach Heather brought a great amount of knowledge to the table and helped me get back to the basics I followed back in college. She provided additional information on tips and training advice to follow on my own at home and I look forward to scheduling a follow-up coaching session in the next month!

Heather and I grabbed coffee as our first session, and she looked over my previous marathon workout schedule. She was on time, listened to my goals and history, and provided great feedback and explanations. She had this spark and passion for running, which is magnetic. Really loved her tips, stories, and learnings from her tremendous career. She also immediately sent me online resources and readings within minutes after our chat. Looking forward to our next session!

Coach Heather was fantastic. My girlfriend and I very much enjoyed our session. Not only did we learn better running technique, but she gave us a tour of central park. She knows almost anything a casual runner needs to know and is a great teacher. We look forward to running with her again soon! Highly recommended!!!

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Helpful and knowledgable. Shared a few useful tips. Recommend for beginners.

Signed up for a session with Heather to prep for an upcoming mile race. She was on time, was very positive and encouraging, gave me great tips on stretches, training, and my running form, and how to pace myself for the race. After our lesson she sent me detailed notes with what we did, what to work on going forward, and even tips on running shoes to try given my running style (more toe strike). She obviously knows her stuff. Highly recommended.

I found Coach Heather to be extremely knowledgeable and experienced across all aspects of running. From the initial contact to the follow up after the session, Heather provided really solid feedback and information to help me with my training, injuries, etc as I lead up to the NYC marathon this fall. You can very quickly understand that she's had a long career in running and coaching. She's had several of the injuries that I'm currently working through and had solid guidance on how to correct and treat them.

The one-hour coaching session covered a lot. First off Heather communicated a clear, convenient place to meet. She was early for our start time and sent a text to let me know where she was and what she was wearing. Seamless! The session included a really solid mix of actual running/workout and discussion/coaching. She actually runs with you and gives tips along the way. We covered and practiced internal running, opening up my stride, alternate pace running, stretching and others.

Overall, great coaching session and time well spent!

Heather is THE best running coach in the city, which makes her in the running (no pun intended) for best in the country. Since the day we met back before running my first marathon in 2015 she kept me motivated and got me ready to run a 4:07 marathon in only 6 weeks! I did have to put in the work, but I couldn't have done it without her - my running program, nutrition, race strategy, gear - oh and to say her running resume is uber-impressive is the understatement of the century!! I spent 2016 recovering from rotator cuff surgery and an IT band/hip issue caused by NOT taking the advice of my coach, but I'm back again facing the 2016 Berlin and NYC marathons - back to back with about 8 weeks to prep for Berlin and 12 to prep for NYC. I was doing some solo training after my injuries got a bit better, but was not happy about my progress and almost tossed in the towel. I linked back up with Heather and am running with confidence, feeling great and getting "the hay in the barn" as she says - she is helping make it ALL happen. For her, it isn't even a question that I am not going to do well and she trains me accordingly. I promise you - use her once and you will have a running coach (and maybe a friend if you're lucky) for life (or at least as long as your body let's you run)...

Coach Heather is great. Besides being a seasoned runner with tons of real-world experience and knowledge, she is patient, understanding, goals-oriented and impressive. Sessions with Heather leave you feeling much better-informed about your training, the world of running and your preparation plan. They also leave you out of breath and sweating.

Heather also follows up consistently with helpful links, videos and websites for background knowledge and individual training prep.

I would highly recommend Heather to friends and peers (and already have)!

I had a wonderful experience at my first session with Coach Heather. She is very personable and makes you feel very comfortable throughout the session. Coach Heather is very knowledgeable- she can give you advice on races, shoes, techniques, training, and anything else you need to know about running. As a beginner who does not know much about running, I felt very encouraged by Coach Heather and I am confident that she will help me reach any of my goals. I am absolutely looking forward to future sessions with her and I am very excited to see how far I can progress with Heather's help! I would undoubtedly recommend Heather to anyone looking to reach a running goal, whether it is finishing a specific race, losing weight, improving fitness, or hitting personal best times for races. Very excited to continue working with her!

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Excellent experience, great advice and coaching style. Thank you

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I really enjoyed my session with Coach Heather. She is very knowledgable and I felt like she understood my issues.
I would recommend her to anyone interested in running. She's GREAT!!!!

Coach Heather is an absolutely stunning athlete, who gives great guidance, shows a lot of clues on how to improve your running form, train smarter, makes sessions very efficient and super friendly. I feel like I learned a lot today, and have my homework cut out!!! Highly recommend this experience. And look forward to our next session.

Coach Heather was great! I am approaching my first marathon and I greatly appreciated the guidance from her to better my running stride for race day. She was so much fun to work with and I look forward to working with her again.

Coach Heather was extremely helpful and attentive, she made sure to guide me in every part of the training and and addressed any holes in my game with care and understanding. she is an outstanding coach.

Thank you Coach! It was my son's first time with a coach for a one-on-one session and he enjoyed it and looking forward to learning more.

Coach Heather was a terrific coach for my daughter. She was able to do a variety of running techniques and keep her interested the whole time. Plus coach Heather wrote a comprehensive synopsis of their session.

Coach Heather really took the time to listen to me and design a plan that addressed my concerns. She was also very attentive with responses to questions and comments via email!

My session with Heather was great. She is very easy to talk to and has a wealth of experience. I would definitely recommend her for anyone looking to review their form, training plan or mental approach towards a running goal.

Coach heather was wonderful. My daughters really enjoyed running with her!

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While on holiday in NYC I booked Heather at the last minute to go jogging in Central Park with someone who knew their way around. Heather was super efficient, responded to all messages promptly and was at the agreed meeting place on time. We ran a bit over six miles at a very leisurely 9min/mile so we could talk easily. We also stopped from time to time to take pictures along the way. It was a great way to see the park in a very pleasant and efficient way as well as getting some exercise. Not strenuous!

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Coach Heather's warm and easygoing manner helped me qualm any performance anxiety I had going into my first session. Her expertise, experience, and confidence assured me that I am training with the right person! Coach Heather considered my hiatus from running but managed to challenge me in an appropriate way! I felt great at the end of the session. I am looking forward to the next session!

Heather was very friendly and motivating. She was also kind enough to find me additional resources to help me with my runs. Can't recommend enough.

Coach heather was wonderful! She was attentive and really tailored the lesson to fit what I was looking for. Her advice and tips were extremely helpful and she helped me set goals that were attainable. All in all a great lesson!

Coach Heather is great at assessing my running ability and formulating workouts most suitable for me. Not only have I seen improvement in my form and technique, but my entire approach to the sport of running has been expanded and honed. I look forward to further progression with Coach Heather.

Heather is a great! She had great insight into the sport and has an incredible amount of experience. She easily spotted my trouble areas and had suggestions to fix them. I am definitely going to continue working with her to learn to run my best!

Excellent coaching experience; could not recommend more highly!

I just finished my fourth session with Heather and had a fantastic experience. Having never been formally coached before for running and "self-training" over the past few years, Heather helped with a perfect combination of guidance on my form as well as useful sprinting workouts. As I head into my next marathon in a few weeks I feel better prepared and more confident than ever before. I'd highly recommend choosing Heather as a coach no matter your ability or experience level. She is able to adapt very quickly to your style and background, and make sure you get the most out of each session. Thanks Heather!

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Great 1st session and looking to schedule more. Heather did a great job connecting with my daughter.

Heather is an excellent, seasoned coach. She understands this sport extremely well after a long professional career. She conveys her experience to her students and is able to inspire them. She's gone out of her way to be flexible with my son, and has even coordinated an elite camp for him to attend over the summer. We've had experiences with many coaches and Heather is by far the best.

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I had a great session: informative and efficient. Looking forward to our next session.

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Heather is a great coach and a fun person to practice with. She is very experienced and very knowledgeable, if you want to improve your speed and personal bests, Heather is for you. I'd recommend her without a doubt.

Coach Heather was great. She took the time to listen, look, and provide valuable feedback. Looking forward for the next session

She is great at reviewing your weaknesses and focusing the training on them. She has helped shave time off pace by making me a more efficient runner.

Heather is very good at making individual adjustments, and providing follow-up support (articles, resources, etc) beyond the session. I have IT band issues and Heather attuned our entire session with that in mind, providing helpful stretches, strength training tips, and adjustments given my particular ailment. It also doesn't hurt that she's just lovely, and genuinely enjoys the sport.

Coach Heather exceeded my expectations of a running coach and was helpful in many ways.

Heather is fantastic! She has really inspires athletes to set goals and work towards the next level. She is super knowledgable, experienced and her approach is compassionate and stresses injury-prevention. Highly recommend!

My son has worked with Heather for almost a full year now and has steadily improved under her careful tutelage. She is very insightful, highly organized, detail oriented, and extremely knowledgeable. I would highly recommend her!

I am a female high school junior with no previous experience running track. I joined the indoor track team at my high school this winter after having an enjoyable cross country season. I hoped to become a better runner through one-on-one sessions with an experienced runner/coach. Thus far I’ve had 3 sessions with Heather and everything has gone very well. I feel that my form has improved and that I have benefited in a number of other ways from my interactions with Heather. Here are some things I’ve noticed about Heather:
(1) always on time and willing to stay longer than the allotted one hour in order to accomplish the goals of the session
(2) willing to brave bad weather when necessary (seems to even enjoy it!)
(3) specifically tailors workouts to complement those that I performed over the previous week at school, and with careful consideration of upcoming races
(4) reached out to my high school track coach
(5) stresses the importance of proper nutrition, rest and amount of training
(6) easy to bond with, friendly and good motivator
(7) prepares a comprehensive summary of each session, which includes tips for training during the upcoming week
(8) really into running and knows the sport inside-out; walks the walk (or should I say, runs the run)

We had our first session with Heather and she was professional and engaging. She was accommodating when we were unable to find parking and meet her at the designated area. She was able to engage and interest my daughter at her level (beginner) and give her some good feedback. We are looking forward to continuing training with her in the weeks to come.

I am very glad you are continuing to coach Heather. I started competing late sophomore year with junior year juggling soccer and cross country at the same time. All I wanted to do was be good at something and with really no time time to establish a solid running foundation. But some how you gave me the right workouts, right motivation and great friendships to push me and get me a top 9 finish in cross country in Oregon, qualify for border clash and a top 5 finish in the 3k in track. And even now after 5 years out of school I continue to compete a little different scene now "Crossfit" but man when anything involves running or sprints I leave the competition in the dust thanks again! Anyone looking for a coach, look no further than Heather Tolford
I have personally known Heather for eight years , but her reputation in the Tillamook Community for eleven. She has been a confidante, friend, but most importantly, an incredible asset in my daughter’s high school cross country and track career. Heather is incredibly intelligent and is an amazing leader. Her knowledge of running has been a valuable asset to the community as she has mentored countless athletes. From gifted to recreational runners, Heather has nurtured and cared for each individual no matter how big or small their dreams may be. She has instilled her love of life, positive character traits and infectious smile to all who have known her during her eleven years at Tillamook High School. She is an honest, trustworthy caring individual who is missed dearly in our local community.
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