![]() Neely GraceyNeely was born into this sport, literally. Her dad (Steve Spence, 1992 Olympic marathoner and 1991 World Champs Bronze Medalist) was running the Boston Marathon on the day she was born. She grew up in Shippensburg, Pennsylvania and in 8th grade set some big goals for herself. While running for Shippensburg University, Neely broke Pennsylvania State Athletic Conference (PSAC) records, won 17 PSAC titles, and was named the conference athlete of the year for every season while at Shippensburg from 2008 to 2011. She is an eight-time NCAA DII Champion and still holds two NCAA records. In 2016, Neely debuted at the Boston Marathon and was the first American finisher in 2:35. Later that year, she took it a step further with a 2:34 and 8th place finish at the NYC marathon. In 2017, Neely clocked victories at Rock ‘n Roll’s Arizona, New Orleans, and Chicago Half Marathons and was Runner-Up at the USA half marathon and 25k Championship races. She is excited for what the next year will bring as she pauses from her running career to start a family. She ultimately hopes to build towards the 2020 Olympic year. Today, Neely lives in Boulder, CO with her husband Dillon and their Vizsla, Strider. They are happily entrenched in the running community. Between training, and competing, she enjoys coaching and helping other runners chase their goals!
July 03, 2018
New Feature: Support TabRuncoach is thrilled to provide an easy-to-access Support tab as an update on the app. Now you can find answers to your questions quickly and efficiently, and then get back to your training. How to get to the Support tab: In-app: Go to the hamburger menu on the top left, select Support, then choose the category for which you need help.
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New Features
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July 03, 2018
New Feature: Rewards Program
How does the rewards program work? You will earn promotions for useful running related products based on miles run and workouts completed. These exciting rewards will pop up on your app screen, and be sent via email so you don’t miss out on these great offers.
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June 26, 2018
5 Tips for Training while on VacationSix years ago, my husband and I went to Cabo for our Honeymoon. 1-Do Your Research 2-Plan Ahead 3-Run Early 4-Sitesee As Part of Your Run 5-Plan Vacation Around Training Happy travels, and happy training!
June 26, 2018
Runcoach Success Story: Melinda
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Runcoach Success Stories
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May 24, 2019
Caffeine for Performance
Do you drink coffee each morning without realizing the impact it could have on your performance? There are certainly pros and cons to caffeine, and the benefits can really boost your training and racing if established in practice.
![]() Pros of Caffeine 1-Increased mental alertness and desire for more effort and stronger performance. You are more awake, alert, and ready to tackle to the run mentally and physically. 2-Enables your body to burn fat more easily while running long distances, which is essential for the marathon. 3-Can help your body be more efficient while running in heat and humidity by improving temperature regulation within your system. Cons of Caffeine 1-Coffee can mess up your stomach if you're sensitive, thus, it is recommended to practice and find a source of caffeine intake that works for you. Tea, gels, tablets, chews, gum, drinks, etc. Once you find a product that works, stick with it! 2- It can be challenging to get consistency in a cup of coffee. Light roasts contain more caffeine, dark roasts contain less, and early morning races make it difficult to get coffee 2-3 hours beforehand. Everyone responds differently to caffeine and you may only need one small cup, or you may need more. The recommendation is 3-6mg of caffeine per kg of body weight. Learn what the perfect amount of caffeine is for you. 3-Potential dehydration is something to be aware of when consuming caffeine. This will not happen if you take in fluids with your caffeine. Remember to always drink 16-24oz prior to a run or race, if you do this, you won't risk dehydration. The Caffeine Taper The pros outweigh the cons as long as you practice to determine which source of caffeine and how much of it works for you. Once you develop a routine of incorporating caffeine into your training and racing, we look forward to hearing how you feel your performance has increased both with fitness and proper application of the ergogenic aid of caffeine!
May 02, 2018
Strength Training for RunnersDo you want to incorporate strength training into your routine? Do you find one side of your body to fatigue more quickly than the other? Stay focused on this strength training routine, and see if you are able to even out the imbalances.
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Injury Prevention
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January 06, 2020
Race Day Fueling and HydrationThe number one rule for race day fueling; Don’t do anything new. Training with a race goal in mind, means that every run you do is practice for the race. You are training your muscles, your body, your mind, and your stomach. Learning to fuel and hydrate to get the most out of your training and racing will make a huge difference in the outcome of your performance, and it all starts in your daily practice. Pre-Race Routine. For any run over 60 minutes, you will want to eat and hydrate beforehand. Mid-Race Protocol. If you are doing a training run or race longer than 60 minutes, you may need to fuel and hydrate Practicing your Pre-Race Routine and your Mid-Race Protocol will help you figure out what your body needs to be successful and run strong the whole way! |
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