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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!

19/08/2024

Around 44% of female athletes have suboptimal iron levels (ferritin).

👉 Ideally, your ferritin would land somewhere between 50-100mg/dL 👈

What can cause ferritin to drop?
- Low iron intake in diet
- Heavy menstrual bleeding
- Pregnancy
- Adjustments in altitude
- Chronic stress
- Disease (such as Chron's or UC)

We recommend that our athletes get their bloodwork done every 6 months, as lifestyle/seasonal/dietary changes can show big differences in your bloodwork.

Work with your medical team to determine supplementation, if needed. And know that it takes some time for supplementation to help you feel better. It's good to be on top of it early in your marathon cycle.

16/08/2024

You cheer on the sidelines ASSUMING your loved ones and your favorite pros will make it to the finish.

Celebrate and encourage yourself ASSUMING you are going to make it to your goals too.

✨ Believe ✨

15/08/2024

"Jack & Jill was my third marathon and by far my favorite. The course was gorgeous, I finished as the top female, ran an 18 minute PR (from 3:14 to 2:56), and qualified for Boston.

But what I loved most about this race was all the learning and growth that went into it. With ’s guidance, I was able to run workouts that fit into my busy life, take extra easy days or rest days when I needed them, and give my body the fuel it deserved.

Learning to treat my body with respect during the buildup allowed me to stay in tune during the race itself. Unlike any previous race, I had a very strong and happy finish with a beautiful negative split. So grateful for this experience and all the growth that came with it!"

- Brooklyn

✨ ✨ ✨ ✨ ✨ ✨ ✨

What a victory to win a marathon, set a new PR, AND meet all your goals in one training cycle!

26/07/2024

By no means is this list comprehensive, but we thought we could give you some ideas of podcasts to listen to on your long run this weekend that will help you grow as a runner.

25/07/2024

Part of growing as a runner is learning to listen to your body. Here's what we mean by that:

1. Your Hunger Cues
What we're talking about here is throughout the day fueling. Restrictive eating isn't well suited for marathon training. If you're hungry, eat.

2. Your Breathing
For easy runs, your breathing should feel like you're able to hold a conversation. For workouts/racing, it might be more like 2/2 or 3/3 breathing.

3. Your Fatigue
Do you need an unplanned rest day because work has been crazy? Could you pick up the pace a bit because you feel like you're jogging at mile 23 of a marathon?

4. Your Pain Responses
Be honest with yourself about the things your body is telling you through pain/discomfort. If you have sharp pain, you might consider seeing a doctor/PT. Don't prolong an injury by trying to deny it.

24/07/2024

We are so much more than our daytime occupations.

23/07/2024

We're so proud of Lauren Floris racing postpartum because it's ✨ fun✨ .

She ran 5:44 and crushed her sub 6 goal at 5 months postpartum with baby #3.

She was so happy to see her body working with her, building strength and fitness.

Lauren has such a healthy mindset and and isn't in a comparison trap that she's run 4:50.

Way to go, mama!

09/07/2024

Jake set a goal to break 4 in the marathon... and he smashed it running a 32min PR of 3:28!

"I’m really proud of my effort this race. I felt so much stronger and in control of my pace compared to my first marathon last fall. So great to see all the months of consistent training pay off!"
-

28/06/2024

"This one was for the girls! I think summer 5k’s are obligatory so let’s make it interesting and do a women’s only race. It’s always fun to turn over the legs a little bit between marathon cycles and while this race was a humid day, I’m happy with this start into my next marathon block. Can’t wait to crack open this bottle to celebrate after Berlin!" - Julie Hartenbach

Great job, Julie!! 🍾

19/06/2024

1. Catch - The first part is about being aware of what's happening. Notice when you're scrolling social media and you have a bad feeling from thoughts such as I'm not working hard enough, I'll never be that thin or fit, or I should be doing that workout instead of what's on my schedule. Be especially wary of posts that make you question your body image or trigger unhealthy thoughts about food and fueling.

2. Context - Once you notice these feelings about a particular post or account, put things into context. Remind yourself that on social media, people are showing you the highlight reel -- what they want you to see. Comparing that to your real life, outtakes included, is bound to leave you feeling like you don't measure up. When it comes to amazing workouts from other runners, it's tempting to try them yourself. However, even if you see a detailed breakdown of times and paces on Strava, you're still not getting the full picture. What are these athletes training for and does it match your goals? Are they running in similar conditions? How many recovery days will they need afterward?

3. Control - Remember that you have to change the way you use social media. If there is a particular account that always drags you down or triggers you, you can click "unfollow." I remember doing this when I was coming back after pregnancy -- running accounts featuring fitness models with super-flat abs were only making me feel bad about my own body. Think about timing too. I've learned that in the weeks before a big race, I am more susceptible to self-doubt and comparison. I'll post on social media, but I won't spend any time looking at all. You could try something similar or use apps or phone settings that limit your social media time or block certain phrases or topics. And when it comes to workouts, sometimes athletes I coach come to me inspired by others' sessions, and often, we can indeed take ideas from other sources and apply them to our own training. However, we might have to modify them to fit our particular context.

* from Breakthrough Women's Running by Neely Spence Gracey & Cindy Kuzma

11/06/2024

New strength workout on our Youtube channel! https://youtu.be/MTmiBWmAWWc

10/05/2024

"This PR was something I’ve been chasing for a while! Working with Neely (), Bridget () and Kristin (.nutrition), I’ve found that perfect combination of running, strength training, and proper fueling. I felt strong through this race, which is a huge difference from my previous marathons. I didn’t fatigue early on, I felt smooth and confident, and I was able to maintain a pretty steady pace and end with a 13 minute PR! This race has definitely given me confidence and that breakthrough I’ve been working towards in the marathon! I’m excited to see what I can do next!"

-

08/05/2024

"This was my first Boston Marathon, and although a bit nervous/intimidated, I felt incredibly grateful and excited to be there! Fortunately, I had most of my family there cheering me on and an amazing coach who helped me reach the starting line fit and healthy. Given the heat and the course, the plan was to start/run conservatively, get through the hills and go for it. I started a bit hot, dialed it back around the 10k mark and did my best to focus on running by effort and soaking it all in instead of worrying about time/pace. The crowds were absolutely incredible, fellow runners inspirational, and seeing my family and friends along the way made the race so enjoyable. It was probably the most fun I have had in a race, and just an amazing weekend overall. This marks my third marathon training block with Rochelle (.kiwi), and I feel stronger each time. She has been instrumental in improving me physically, mentally, and in achieving paces and times I thought were behind me."

- Megan McCormick
Finish time: 3:02:04 (PR!)

03/05/2024

"10 years! It’s a goal I didn’t even know I had until I was halfway there. I kept going back to Boston simply because I couldn’t not sign up if I had the opportunity. It may be the same course, but every year is distinctly different, and every year is pure magic.

Hiring Rochelle (.kiwi)as my coach is the best thing I ever did for myself. She has helped me continue to enjoy the process year after year and get me to half of those Boston Marathon start lines happy, healthy, and strong.

10 years later and I can wholeheartedly confirm turning right on Hereford and left on Boylston never gets old and never loses its shine."

Melinda K

02/05/2024

What a journey it has been for the cutest running couple!

2 years ago, Alonso would have never thought he could run a marathon this fast. His marathon PR was 4:46. But he has worked so hard and shown such determination. Coach Bridget () would be lying if she said she didn't cry tears of joy when she saw this big lofty dream of a BQ come into reality for Alonso in London. He did it!

Marjorie got her first BQ at Chicago this past fall, but has battled some nagging injuries since then. She has faithfully done all of the PT and strength training she knew she needed to do to get healthy and was able to not only cross this finish line, but finish with a PR and another BQ!!

We are over the moon for this couple!!!! 🌙

See you in Boston 2025! 🦄

01/05/2024

What a day for !!

It has been quite the journey to get to this 3:27 marathon. Jillian ran for the charity Leukaemia Care after losing her Mom to leukemia.

"It was such a meaningful experience to run in her memory. This was the strongest I’ve ever felt during a marathon - both physically and mentally! I’m just really proud of never giving up on myself and truly enjoying the process! ❤️ "

What's next for Jillian? She would like to focus on the half and 10k for the fall.

"Get your wheels turning .kiwi -- it's going to be a fast fall!"

24/04/2024

"This Boston Marathon was so special to me. Between a knee surgery, four babies, and a hip injury, it took me ten years to finally make it back to the start line in Boston. I had one of the strongest cycles ever and was so excited to race. However, with the heat, I knew I was going to have to adjust and I am so proud of myself for doing so! I took in the crowds, high-fived so many people, ate the ice pops, and smiled (almost) the entire way to Boylston. I am so grateful for Rochelle (.kiwi) who has helped me to get where I am today. We have been working together for almost seven years and she has helped me in so many ways. I can’t wait to be back in Boston next April!"

-

16/04/2024

Celebrate Neely's Birthday and use that post-Boston marathon weekend excitement to treat yourself (or your loved one) to the gift of coaching!

Silver & Gold Level Coaching Plans --
20% off 12 months paid in full
15% off 6 months paid in full
10% off shorter durations paid in full

14/04/2024

Such a great crew at our GRC Team shakeout run in Boston this morning!! We had 31 qualifiers on the team this year 🙌

The team is ready to make the trek from Hopkinton to Boyleston street 💛🦄💙

04/04/2024

What are you MOST looking forward to about Boston Marathon weekend?

1. Meeting up with your long distance runner friends in real life

2. Celebrity sightings

3. The energy of the race itself

4. Earning your finisher jacket

02/04/2024

"I had a great time running my first race of the year and a tune up half-marathon for London in just FOUR weeks!

Coach Rochelle said to run within myself for the first half and then get curious after that. I wanted to be conservative the first half so that I would have enough left for a kick at the end. I really tried to focus on effort over pace - I looked at my watch, but didn’t get hung up on the numbers thinking, “oh that’s too fast or too slow”. I trusted my body and let it fall where the effort felt good.

With 4-5 miles to go, I decided to start pushing a bit aka getting curious. I felt so strong! To finish the last 2 miles sub 7 is unreal to me - especially on marathon trained legs and no taper! 🤯

This gave me a huge confidence boost going into London and I’m so excited (and curious) to see how the marathon goes!

Official time: 1:37:03 ✨ "

- Jillian S

----

We're so proud of you, Jillian! And we can't wait to see what you do in London!

29/03/2024

"A little less than a year ago, I decided to invest more in running and hire a coach. In college, I was lucky enough to be teammates with Neely (who inspired me everyday then and has continued to since) so choosing her as my coach was an easy decision. Since working with Neely, I’ve felt stronger and more confident as a runner, especially towards the end of a race. This has already resulted in many PRs, all while staying healthy. My only regret is not working with Neely sooner!"
- Laura A

21/03/2024

Fall seems so far away, but a proper 18-22 week marathon buildup is 4-6 months. That means if you're planning on a fall marathon, your buildup starts pretty soon! Save this post so that you have an idea of when to start.

What can you do between now and the start of your build? Here are some ideas:
💡 Take an off season, especially if you're coming off another big buildup.
💡 Do a speed segment by focusing on shorter, faster intervals and lactate threshold workouts
💡 Train for a shorter race
💡 Build up your base mileage
💡 Spend time prioritizing strength training

If you want guidance on what to do between now and your buildup and want to maximize that buildup too, we'd be happy to chat with you about your training and your goals! Fill out our new athlete form on our website and we'll schedule a phone call!

12/03/2024

Get your bloodwork done and work with your healthcare team to make sure you are supporting your body for optimal health and performance!

07/03/2024

CONGRATS, KATY!!!
⭐⭐⭐⭐⭐⭐
🌷💍👰‍♀️

Wowowowowow

Katy got her 6th star (for the ) in Tokyo and was surprised to leave the race with some additional BLING 💍

Congrats on the accomplishment and dedication it takes to run marathons all over the world, and congrats on your engagement! We are beyond thrilled for you!!

04/03/2024

Rira () ran a 4min PR and Boston Qualified in the 🌧️monsoon🌧️ that was Mesa in early February. It was so satisfying to see years of consistency come together, and we are super excited as there is certainly more there!!

23/02/2024

We don't know who needs to hear this, but there is always another race on the calendar. We know that you put in so much work for this one, but it's BECAUSE of that work that sometimes you just need to sit out and regroup.

Let your body heal and sign up for another race where you can properly apply your fitness.

22/02/2024

The GRC Prince’s ready to take on the at the Princess Half Marathon Expo. 👑

20/02/2024

What would it look like for you to go for it?

13/02/2024

2/3 -- 2:37 at the Olympic Trials
2/10 -- 2:35 at the Mesa Marathon (1st place!)

Neely left the Olympic Trials feeling bummed because she just didn't enjoy it. She had some issues with fluids that left her nauseated/cramping, and while she did cross the finish line in a great time, her body felt like she had just run a long run. Like she had more in the tank.

Hungry for a happier race to close out this season, she signed up for Mesa the day before the race, and absolutely crushed it.

Neely, we are so impressed by you. Not only because of your performances (which are 🤯) but also for your deep love of the sport. 💙

Keep running for the love of it, guys!

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You cheer on the sidelines ASSUMING your loved ones and your favorite pros will make it to the finish. Celebrate and encourage yourself ASSUMING you are going to make it to your goals too. ✨ Believe ✨

Y’all are getting after it! Excited to see more and more races on your calendars. 👏👏 . . #teamgetrunning #results #chasinggoals

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