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Get Running Coaching Official page for Neely Spence Gracey's Get Running Coaching Services. In 2013, Neely started Get Running with just a few Facebook friends as athletes.

Through word of mouth, Get Running has grown each year. After Neely ran the Boston Marathon in 2016, the team went from 30 to 60 athletes. As the only member of the coaching staff, in 2018 Neely messaged everyone when she was on the way to the birthing center to deliver her first baby… and then checked emails and answered messages after he was born to make sure no one was left hanging with what t

hey needed for their workouts that week. She learned quickly that life with a kiddo is a lot more unpredictable and soon after, her college teammate, friend, and fellow elite runner Katie joined the coaching staff. With the extra (wo)man power, the team continued its growth while maintaining the same level of personal interaction, efficient and effective communication, and support. Neely and Katie worked together to help runners of all ages and abilities pursue their goals. From middle school track athletes to first time 5k runners to 3 Olympic Trials Marathon qualifiers, Get Running Coaching has been a part of over 400 runners successes! In 2021, Bridget (a long time Get Running athlete herself), joined the coaching staff to wear the many hats we all do of making this community a positive and uplifting experience for all our athletes. We, as a coaching team, are here for you. One thing that you may find very unique about us is that while your assigned coach specifically writes your training plan, we have a collaborative approach in the support we provide. We each have different strengths and when we work together, you get the most out of your training!

🌞 Prepare for the Worst: When Boston Weather Turns Brutal 🌧️If you’re gearing up for the Boston Marathon, here’s a tough...
02/04/2025

🌞 Prepare for the Worst: When Boston Weather Turns Brutal 🌧️

If you’re gearing up for the Boston Marathon, here’s a tough reality check: the weather can get ugly. 🥶 Sometimes race day in Boston is more about surviving than conquering personal records. The race has seen some of the most extreme weather in marathon history, so it’s essential to prepare for the unexpected. Here’s a look at two of the worst weather days in recent history:

🔴 April 16, 2012: Scorching Heat
The 2012 Boston Marathon saw temperatures climb to 89°F. The heat was relentless, and it wreaked havoc on runners' performances. Many runners faced dehydration, heat exhaustion, and even heatstroke as they battled the oppressive sun. Paces had to be adjusted and heat management became a key part of the race strategy for everyone. The pros finished 9 whole minutes slower than the previous year that had good weather.

🔴 April 16, 2018: Freezing Rain & Wind
In stark contrast, the 2018 marathon was one of the coldest on record, with temps barely reaching the 40s and heavy rain and gusty winds making it feel even colder. Many runners faced hypothermic conditions as they fought against the wind and rain for the full 26.2 miles. It was a grueling race for everyone, not just physically but mentally, too.

So, how can you prepare for Boston’s unpredictable weather? 🤔 Here’s how to face both extremes head-on:

1. Prepare for Extreme Heat 🌞
If the forecast calls for hot temperatures like 2012, hydration is key. Start hydrating days before the race and make sure to carry water at the aid stations. Consider wearing a light-colored, moisture-wicking outfit to help cool your body down. Be aware of the symptoms of heat exhaustion (dizziness, nausea) and slow your pace early on if you’re feeling too hot.

2. Battle the Cold & Rain 🌧️
If Boston turns into a 2018-like race day, layer up. Do everything you can to be dry at the start line -- wear a trashbag, bring a throwaway pair of shoes/socks. Wear waterproof, windproof gear to protect yourself from the rain and cold. Wear a hat with a brim to keep the rain out of your eyes. If the temperature’s low, wear gloves and a thermal hat under your race gear. Pay extra attention to being thorough with Body Glide because heavy rain + 26.2 miles can lead to terrible chafing.

3. Mindset is Key 🧠
Whether you’re facing the heat or the cold, mental strength is everything. Both weather extremes will test your limits. In the heat, it’s about staying patient and managing your energy. In the cold and rain, it's about staying positive and reminding yourself that every step forward is progress. Break the race into smaller goals (mile-by-mile or aid station-by-aid station) to stay focused.

4. Be Ready for Anything 🎒
The weather can change quickly in Boston. Pack it all so that you can have options on race morning. Also, pack extra gear in your drop bag so that you can change at the finish line.

5. Embrace the Challenge 💪
At the end of the day, Boston’s weather is part of what makes this race legendary. No matter what the forecast says, you’re part of a historic event. Every runner will face the same conditions, and overcoming them is part of what makes crossing that finish line so special.

Pro Tip: Check the forecast leading up to race day—but don’t stress if it changes. Be flexible with your plan, and prepare for the worst, no matter what Mother Nature has in store!

Who's feeling ready to take on whatever Boston throws your way this year? 🌪️ Drop a comment if you’ve raced in extreme conditions before or if you’ve got questions about race-day prep!

In this episode of moms doing amazing things, we're over the moon for Steph!"Never in my wildest dreams did I expect to ...
24/03/2025

In this episode of moms doing amazing things, we're over the moon for Steph!

"Never in my wildest dreams did I expect to break 19 minutes in the 5k. After having four kids, I have finally been able to string solid cycles together and seeing the progress is so exciting. I went out too fast but held on and kept reminding myself that we get to do this. It’s a mantra that has really been working for me. I am so excited to continue putting in the work for London!" - Steph V

Congrats, we know that barrier is a HARD one to break through!

Laura A () ran PRs in both the 1mi (2s) and the 5K (28s)!! She's running faster than her college times! 🔥 "I have to say...
20/03/2025

Laura A () ran PRs in both the 1mi (2s) and the 5K (28s)!! She's running faster than her college times! 🔥

"I have to say these PRs were a bit of a shock to me. After needing to take time off in the fall, I was just very excited to race again. I also knew I was pretty fit, but I was not certain what that would translate to time-wise since I hadn’t raced the mile in a few years and it had been almost a year since my last 5k. In both races I felt really strong and just let my training do the work. Here’s to unexpected PRs!" - Laura

📸 :

Tak had an amazing run at the Vegas Half! "This is my 3rd HM with my last one being 2:01. Interval training in the build...
17/03/2025

Tak had an amazing run at the Vegas Half!

"This is my 3rd HM with my last one being 2:01. Interval training in the build up definitely helped me build confidence. I liked that it was a start time of 4:30pm so I was able to get a big breakfast at a buffet (still eating cleaning but loading on carbs) I made hydration a priority so a water bottle was non-negotiable. Made a friend at mile 12.68, Arty from Chicago-our strides and energy connected and he helped me push for a strong finish!" - Tak

Congrats on a strong race!!

🏃‍♀️ Marathon Training Tip: Mastering the Negative Split! 🏃‍♂️One of the most effective (yet underutilized) strategies f...
12/03/2025

🏃‍♀️ Marathon Training Tip: Mastering the Negative Split! 🏃‍♂️

One of the most effective (yet underutilized) strategies for marathon success? Negative splitting—running the second half of your race faster than the first.

Why does this work?
🔥 It conserves energy early on, preventing the dreaded late-race crash.
🔥 It allows you to finish strong while others hit the wall.
🔥 It boosts confidence—passing runners in the final miles feels incredible!

💡 How to train for it:
✔️ Start your long runs slower than goal pace, then gradually pick up the effort.
✔️ Incorporate progression runs—start easy, finish at marathon pace or faster.
✔️ Practice patience on race day—holding back in the early miles is key!

Train smart, pace wisely, and you’ll set yourself up for a strong finish.

STOP Stretching Before You Run! 🚫🏃‍♀️If you’re still doing static stretches before your run, it’s time to switch things ...
10/03/2025

STOP Stretching Before You Run! 🚫🏃‍♀️

If you’re still doing static stretches before your run, it’s time to switch things up! Static stretching (holding a stretch for a long period) before running can actually reduce muscle power and increase your risk of injury. 😬

Instead, a dynamic warm-up is what your body needs! 🔥 Dynamic movements increase blood flow, activate key muscle groups, and improve your range of motion—helping you feel strong and ready to run.

Try this quick dynamic warm-up before your next run:
✅ Leg swings (front to back & side to side) – 10 reps each leg
✅ High knees – 30 seconds
✅ Butt kicks – 30 seconds
✅ Walking, twisting lunges – 10 each leg
✅ A-skips – 30 seconds

You can also head over to our Youtube channel and follow along with our dynamic warm up routine.

After your run? THAT’S the time for static stretching to help with recovery. 💪 So warm up dynamically, run strong, and stretch after! 🏃‍♂️🔥

Tag a running buddy who needs to hear this! ⬇️

🔥 The road to a BQ doesn’t happen overnight for most—it’s a long game! If you’re feeling left out as Boston approaches, ...
05/03/2025

🔥 The road to a BQ doesn’t happen overnight for most—it’s a long game! If you’re feeling left out as Boston approaches, now is the time to build toward YOUR future qualifying moment. 🏃‍♂️💙💛

The key? Layered progression.
- More miles over time
- Strength & durability work
- Race-specific speed
- Smart ex*****on on race day

Instead of chasing one cycle of training, focus on stacking months and years of consistent work. What’s one area you know you need to work on? Drop it below!👇

Huge congrats to these two PR Princesses!Kelly () ran a new PR in every distance (21:07,42:55,1:34)Marci () ran a new PR...
04/03/2025

Huge congrats to these two PR Princesses!

Kelly () ran a new PR in every distance (21:07,42:55,1:34)
Marci () ran a new PR in the HM 1:39

These two GRC athletes met in the corral last year and decided to meet up again this year!

"We were able to wait together for the race to start, which helped calm my nerves and helped the hour wait pass quickly! Marci was so encouraging to me and she shared some wisdom from a recent podcast she listened to! It was fun to see her each day and then celebrate together in magic kingdom. I’m looking forward to meeting up with her again when I run Chicago later this year!" - Kelly

"I can't wait to cheer Kelly on in Chicago!" - Marci

We love our community and the connections that are made over this wonderful sport!

Training as a runner during Ramadan requires careful planning to balance fasting, hydration, and energy levels. Here are...
25/02/2025

Training as a runner during Ramadan requires careful planning to balance fasting, hydration, and energy levels. Here are some key tips to help you maintain your running performance while observing the fast:

🗓️ 1. Plan Your Running Schedule
Best Times to Run:
- After Iftar 🌙 : This allows you to refuel and hydrate before your run. Ideal for moderate to high-intensity runs.
- Before Suhoor ⛅ : A light run before the pre-dawn meal can be beneficial, but keep it easy to avoid fatigue during the day.
- Just Before Iftar 🌄 : A short, easy run (30–45 minutes) before breaking the fast allows you to rehydrate immediately afterward.

😌 2. Adjust Training Intensity & Volume
- Reduce intensity and mileage compared to your usual training. This is a good time to take an intentional off season.
- Focus on maintenance rather than improving performance.
- Prioritize easy runs and recovery workouts.
- Incorporate strength training and mobility work if running feels too exhausting.

💧 3. Hydration is Key
- Drink plenty of water between Iftar and Suhoor (at least 2–3 liters).
- Include electrolytes (coconut water, sports drinks, or salt) to prevent dehydration.
- Avoid caffeine, as it can cause dehydration.

🍲 4. Optimize Nutrition
- Suhoor: Slow-digesting foods (oats, whole grains, eggs, yogurt, fruits) for sustained energy.
- Iftar: Start with dates and water, then focus on balanced meals with carbs (rice, pasta, sweet potatoes), proteins (chicken, fish, lentils), and healthy fats (nuts, avocado).
- Post-run recovery: Include protein (shakes, Greek yogurt, lean meats) and complex carbs.

👂 5. Listen to Your Body
- If you feel dizzy, weak, or extremely fatigued, adjust your training or take a rest day.
- Prioritize sleep (at least 6–8 hours) to support recovery.

🚀 Preparing for a Downhill Marathon Like REVEL! 🏔️🏃‍♂️Downhill races like the REVEL marathons are a beast of their own—f...
24/02/2025

🚀 Preparing for a Downhill Marathon Like REVEL! 🏔️🏃‍♂️

Downhill races like the REVEL marathons are a beast of their own—fast, exhilarating, and tough on the legs! 💨 If you’re gearing up for one, here’s how to get race-day ready:

🔥 Train for the Descent – Long downhill runs build quad strength and get your legs used to the pounding. Think rolling hills and gradual descents in training!

🏋️‍♂️ Strengthen Those Quads – Squats, lunges, wall sits, and eccentric exercises are your best friend. Your quads will thank you at mile 20!

👟 Choose the Right Shoes – Go for cushioned shoes to absorb impact and consider a half-size up to account for foot swelling.

⏳ Dial in Pacing & Form – Downhill = faster pace, but don’t burn out too soon. Keep your form strong to avoid injuries!

🧂 Electrolytes Matter – The speed + pounding can lead to cramps. Hydrate smart and fuel well!

Who is prepping for a REVEL race this year? 💪🔥

The sun is still low, and the energy is electric. It’s the morning of the Boston Marathon—your big day. You’ve put in th...
31/01/2025

The sun is still low, and the energy is electric. It’s the morning of the Boston Marathon—your big day. You’ve put in the miles, the early mornings, the hard work. Now it’s time to focus and get yourself to that start line, ready to conquer 26.2 miles.

Here’s your race morning schedule to set you up for success (note that this is based on a Wave 1 start, adjust accordingly for later waves):

🌅 6:00 AM: Wake up, hydrate, and eat your go-to race morning breakfast
🚖 7:00 AM: Catch the bus to the start line in Hopkinton. Use this time to relax and mentally prepare.
🏃‍♀️ 9:00 AM: Arrive at the start area, stay warm, and use the bathroom. Do a 10min warm up jog + some drills and strides.
🏁 9:15 AM: Get into corral and eat your pre-race fuel. If it's cold, leave your throwaway clothes on as long as possible before the start.
⏰ 10:00 AM: The gun goes off, and it's time to run YOUR Boston Marathon. 🦄

All the work you've put into this buildup (and the buildups that got you your BQ)—it’s about to pay off. You've got this.

What’s your Boston Marathon goal this year? Drop it below and let’s cheer each other on! 👇

🏃‍♀️ Ready to crush your running goals? 🏅 Whether you're aiming for a personal best or just building consistency, these ...
30/01/2025

🏃‍♀️ Ready to crush your running goals? 🏅 Whether you're aiming for a personal best or just building consistency, these 4 steps will keep you on track and moving forward! 💪

1️⃣ Set clear goals
2️⃣ Be consistent
3️⃣ Track your progress
4️⃣ Don’t forget to rest and recover!

Consistency is key, and with a little planning and patience, you’ll be hitting your targets in no time. Let’s run toward those goals together! 🌟

We are such a good team! If you're not already following all of our coaches, go ahead and give them a follow!Coach Neely...
29/01/2025

We are such a good team! If you're not already following all of our coaches, go ahead and give them a follow!

Coach Neely
Coach Bridget
Coach Rochelle .kiwi
Coach Lauren

Marathon Mama’s Healthy Habits 🏃‍♀️💪⁣It’s not just about running—it's about creating a lifestyle that supports every str...
28/01/2025

Marathon Mama’s Healthy Habits 🏃‍♀️💪⁣

It’s not just about running—it's about creating a lifestyle that supports every stride. From waking up before the kids to nourishing your body and mind, these habits help you stay strong, healthy, and ready to crush any race (or day)! 🌟⁣

What’s one habit you swear by? Share below! 👇⁣

We are PUMPED for this victory for Coach Bridget!!She has been navigating paradoxical vocal fold motion since the Housto...
21/01/2025

We are PUMPED for this victory for Coach Bridget!!

She has been navigating paradoxical vocal fold motion since the Houston Marathon last year, and hasn't been doing speedwork really at all this year. We considered this race "early season" for her, as she had just done strides and relatively low mileage.

To keep herself from getting obsessed with paces and digging herself into a hole, she raced with a sticker over her watch. She just focused on her breathing and ran by feel.

She did have to take her new inhaler at mile 10, but that seemed to smooth out the issues she's been having with her vocal cords constricting her breathing during hard efforts.

Not only did she succeed in finishing healthy & trying her best, she was also surprised to see a 2min PR!

Yay Coach Bridget!!

Good luck to all of our  athletes running the Houston Marathon or Half Marathon tomorrow!
19/01/2025

Good luck to all of our athletes running the Houston Marathon or Half Marathon tomorrow!

“Want to run your best race yet? 🏃‍♂️✅ Keep these 6 tips in mind for a smooth, strong, and confident race day. Whether y...
11/01/2025

“Want to run your best race yet? 🏃‍♂️✅ Keep these 6 tips in mind for a smooth, strong, and confident race day. Whether you’re racing a 5K, half marathon, or full, preparation and mindset make all the difference!”

💬 Which tip do you need to focus on most? Drop it in the comments!

📌 Save this for later & share with a running buddy!

Yes, it can be a valuable tool!Tracking your HRV can help you to understand if you are:- drinking too much alcohol- in n...
09/01/2025

Yes, it can be a valuable tool!

Tracking your HRV can help you to understand if you are:
- drinking too much alcohol
- in need of taking a personal day off work
- overtraining
- not sleeping enough
- underfueling
And more

Talk to your coach if you are consistently waking up with a low HRV.

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