Category: marathon training

Is Strava Compromising YOUR Safety?

On By idratherbestrongthanskinnyIn headlines, marathon training, running2 Comments

As a runner who is actively training for the Boston Marathon, I use Strava just about every day. Syncing my daily runs and workouts —other than Fridays, my coveted rest day — isn’t even a decision anymore. When I upload my run to my watch’s (the Epson Prosense 307 GPS) corresponding app, it syncs my workouts to Strava automatically.

There is, however, one continuous, unconscious effort I have to make — other than naming my workout something obscure or after a song lyric or quote that has been stuck in my head for the majority of my workout. And that is making my workout ‘public.’ I always click the master lock icon so that it shifts from it’s ‘locked’ position into an open one.

After all, if I just wanted to see my workout times and splits, I could just look through my watch history, or analyze data more thoroughly on the app.  But since I want my friends (and the larger athletic community in general) to see my hard work, I make sure each run, swim, and bike ride is visible to my friends and followers. (And to be totally honest, I also want the kudos. Really badly.)

A lot of runners and athletes have a likeminded approach when it comes to their training. Runners are instinctively communal, and competitive. We want the larger running community to see our efforts, and we want to see what others are doing to become faster, better, and stronger runners. And it’s not just our friends that Strava allows us to connect with — we can also track and follow along with the training and musings of professional runners (think: Allie Kieffer) and influential individuals within the sport (like Kelly Roberts).

I should also take into account that we live in the overshare economy, where nothing really happens if you don’t post about it on social media. (It doesn’t. DOES IT?!)

Regardless, we’re posting about our whereabouts — through Snapchat, Facebook, Instagram, and now, Strava — more often and more regularly now than ever before. The only difference between Strava and other social apps is that Strava maps out and pinpoints our exact coordinates — especially at times we’re prone to riding solo — as well as potential patterns in our schedules. And that can be a problem.

It’s definitely a problem for national security, as we found out last week that the fitness tracking app was outing sensitive data, like the locations of US soldiers and military bases, through its heat mapping tool. But it can also be a problem for your individual security.

While I’ve written publicly before about why I won’t stop running alone, even though it makes me feel unsafe, I don’t mean that it’s okay to be negligent. While I won’t advocate against posting and sharing your splits and routes to Strava, for a number of reasons — because getting #kudos is awesome, because I’ve used the app to discover new routes for long bike rides during ironman training, and because I think it’s a great way to motivate yourself and gauge progress —I will advocate for distributing and withholding your information in a smart way.

Like, putting yourself on ‘private’ for example, or managing your settings so that only people you accept can see your data and maps. Perhaps refrain from sharing any runs that could lead anyone directly back to your apartment or home (I try to stop my watch a few streets away from my doorstep — and, Editor’s Note, Nicole Gilbert on Twitter tipped me off to the fact that Strava has a privacy setting that actually allows you to create a privacy zone around your home, office, or whatever base you prefer). And if you run super regularly — like, always the same route, at the same time, every single day — maybe think about mixing up your route (at least, publicly) once in awhile to make it harder for anyone to track your behaviors or routine. While it’s uncomfortable to think about someone using what should be an amazing social running tool to take advantage of you, unfortunately, it is a possibility. Especially for women.

So do yourself — and the good PR folks at Strava — a favor, and check yourself and your sharing habits. There’s probably something you can be doing to keep your private information more secure. You might not be wreaking of sensitive information like the US military, but your safety is still pretty important.

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The Runner Diaries — Max Beitel

On By idratherbestrongthanskinnyIn food, Inspiration, marathon training, running, The Runner Diaries, travelLeave a comment

Welcome to The Runner Diaries, where we’re sharing a behind-the-scenes look into a week of training with runners of varying ages, paces and GPS coordinates. Get The Runner Diaries delivered to your inbox, here.

This week we have 28-year-old Max Beitel. Max is currently stationed in Crete, Greece with the United States Navy. A long time weightlifter and fitness enthusiast, Max got hooked on running as an adult and finished his first ultra marathon (a 72k) in 2015. Today, he strives to balance living a healthy lifestyle with his thirst for adventure sports like trail running, rock climbing and canyoning (more on that, later).

The Run Down

Name: Max Beitel
Location: Crete, Greece
Age: 28
Training For: Living the healthiest life I can, physically and psychologically.
Goal race: You never know what race may be the one.
Training plan: Just winging it.
How long you’ve been ‘a runner’: We are all runners at heart. When we are born at first crawl, then walk, and as soon as we can, we run. Many of us get comfortable and succumb to social norms of stagnancy and stop running. There is a runner at the core of us all. Some just act on it, I suppose I am one of them.
Goal weekly mileage: Erm, as many miles as it takes to get me across the finish line.

Runner Statement:

I started running because of my brother’s wife (thank you, Lily!). When they started dating, Lily got him hooked on the sport, and soon, so was I. Up until then I was strictly a weight lifter, focusing on PRs and laughing at the thought of cardio. Our first race was a 7-mile trail race. My brother Christian and I finished 1st and 2nd in our age group. We may or may not have been the only two runners in said age group, but I’ll take it…

Soon after that race, I started getting into triathlons and focusing more on endurance sports. I joined the Navy in the fall of 2015 and found myself stationed on the most incredible island, Crete. I had recently discovered the world of ultra marathons and the ever growing trail running scene, and craved the adventure. Initially upon my arrival in Greece, the goal was to run the Athens Marathon but that was soon replaced by a 72k in France. Upon finishing the run, I was hooked.

Ever since, I have been using running to explore as much as the island I am lucky to call my home. I try to stay well-rounded and am also big on rock climbing and Crossfit / HIIT-style workouts. Although climbing tends to limit my running, I think the experience it provides is invaluable and I have no reservations about nixing a long weekend run for a full day of climbing.

My workouts, both running and HIIT workouts are a combination of knowledge I have accrued over the years through reading and Instagram. Sometimes I do a predetermined Crossfit WOD, but more often I do my own thing. Anything that keeps me on my toes, and pushing myself is a good workout. I try to make every workout full body but change up the movements. Sometimes I will get hooked on a movement and incorporate several workouts in a row. As far as running. I try to alternate my “hard” runs or run-workouts with “easier” slow paced runs. At the end of the day, I strive for an overall level of fitness.

Day One – Monday

0530: Wake up eat a Banana, drink some water.

0610: My morning workout is “Chelsea,” which is Crossfit lingo for:

– @ bodyweight 5-pullups, 10-pushups, 15-squats every minute on the minute   for 30 minutes.

My morning workouts vary, but I like this routine in particular because it’s quick, simple, and doesn’t require equipment.

0730: Breakfast is 3 Hard boiled egg(whites), half a grapefruit, another banana,1 avocado, half cup of coffee, one pancake.

0800: Start work.

0930: Get hungry, I have a bacon sausage double egg cheese tomato on whole wheat.

1100: Lunch time: Chicken, Rice, Large Salad

1400: Another half cup of coffee

1650: Run:

– 5 miles total: 2.5-mile warm up; 7 strides; :30s on, 1:30 off.

1750: Dinner: Pork chop, some mashed potatoes. Salad with chicken, olive oil, lemon and some blue cheese dressing.

1820: Gym time:

– 8 Weighted pull-ups @25#s, 5 single-arm shoulder press @50#s,5 handstand pushups,  decline ab work.

1920: I work on this Run Diary + have a shake (1 egg, two bananas, almond milk, orange juice) Pretzels, string cheese, more dark chocolate.

2000: Shower, stretch, catch up with family and friends back home (time difference struggle!), finish watching Dead Poets Society, and catch an episode of Bob Ross on Netflix

2200: Sleep time!

**Reflecting on the day, I realize I tend to do this — “this” meaning overdoing it. I do it to myself every once and a while when I feel good and motivated. I also eat the same things during the week so I will spare you further details. I try to eat paleo-ish but have no problem indulging. Life is too short not to enjoy the things you love.

Daily Mileage: 5 miles +/- 500ft uphill Continue reading “The Runner Diaries — Max Beitel” →

Negative Splits With Coach EK

On By idratherbestrongthanskinnyIn fitness trends, food, headlines, Inspiration, marathon training, runningLeave a comment

I’ve decided to start a running-focused newsletter: Negative Splits with Coach EK!

This digital newsletter will give you a RUN DOWN (pun intended) of timely news and trends in the world of endurance sports, coaching advice and tips from yours truly, and random thoughts and musings for a more productive, better, efficient, happy, wonderful life (at least, that’s the dream).

You can check out the beginning (below), the full version here, and subscribe if you like it.

The Run Down

A lot of stuff happened in the running world this week, but the biggest thing to happen was the realization that Strava heat maps might be compromising American military base safety. I want to write about this in more detail, but honestly, we could all probably check our security settings when it comes to our Strava profiles. Especially women. Do you run straight back to your front door after  a run?

If your profile is public, then your home is literally on display for the whole world to see. Consider making your profile private, not posting a super consistent and/or regimented running routine if you run alone often, or stopping your watch a few blocks from your actual home. Call me paranoid, but honestly, these are valid things to think about.

Other Headlines:

  • Will Carrying A Phone Affect Your Running Form? TL;DR? Actually, yes. I recommend not carrying a phone if you can help it. Smart phones have gotten SO HEAVY, it’s almost impossible for it to not weigh heavily on whatever side you are carrying it on (thus compromising your form). If you NEED music to run, invest in an iPod shuffle (or a cheaper option). Ditching your phone will also be less distracting, especially if you’re prone to getting notifications during a run. If you need to run with your phone for safety reasons — or for tracking your mileage — invest in a running belt and keep it there (inside a ziplock bag, of course, because sweat).
  • How To Strengthen Your Mental Game With Kara Goucher: TL;DR? The more I learn about coaching and sport psychology, the more I realize that your mental game can be just as, if not more important than your physical talent and/or strength. In this interview, Kara Goucher shares why she keeps a Confidence Journal, where she forces herself to write ONE positive thing about her workout, even if she has a terrible, no good, very horrible run. I love this idea — whether you apply it to your running regime, or your every day life in general. Finding ONE positive thing can help slow negative feelings from snowballing, and set you up mentally for a better tomorrow.

You can read the full version here.

A Look Back At 2017

On By idratherbestrongthanskinnyIn fitness trends, headlines, Inspiration, marathon training, race recap, runningLeave a comment

They say you shouldn’t look back — that what’s in the past should stay in the past; it’s there for a reason. Yet while it can be counterproductive to revisit the past in many contexts, it can also be a helpful exercise in growing and moving forward.

2017 was an interesting year, to say the least. Despite feeling stuck in a lot of ways, time progressed anyway. Things happened, deadlines came and went, and relationships grew and grew apart.  And now, the year is nearly over.

What I have to show for it all isn’t anything spectacular. It’s mostly etched in internet postings and race times. But I wanted to sit down and think about it all.

Below, you’ll find a significant story I wrote, blog post I published, or race/running-related result from 2017. Continue reading “A Look Back At 2017” →

The Runner Diaries — Neely Gracey

On By idratherbestrongthanskinnyIn fitness trends, food, Inspiration, marathon training, running, The Runner Diaries2 Comments

Welcome to The Runner Diaries, where we’re sharing a behind-the-scenes look into a week of training with runners of varying ages, paces and GPS coordinates. Get The Runner Diaries delivered to your inbox, here.

This week, we’re profiling Neely Gracey — a professional runner and coach with a longterm goal of competing in the 2020 Olympics. Her week explores her days in Boulder, Colorado as she balances her own training and recovery from an injury with her coaching business and spending time with her husband and their dog, Strider.

The Run Down

Name: Neely Gracey
Age: 27
Location: Boulder, CO (from Shippensburg, PA originally)
Occupation: Pro distance runner for Adidas, Coach and founder of Get Running, LLC
Training for: A strong year in 2018 and beyond! Gaining more experience at the marathon distance in hopes of being a contender for the 2020 Olympic team
Goal race: None on the calendar yet, as I️ I’m rebuilding from injury this fall
Coach: Steve Magness and my husband Dillon
How long have I been running? 14 Years! Since 8th grade
Goal mileage: Currently, 50. In peak training, 100 or so.
PRs: Mile 4:36; 5k 15:25; 10k 32:16; HM 1:09; Marathon 2:34

I was born while my dad was running the Boston Marathon. It wasn’t until 8th grade that I decided to become a runner and that switch flipped. I found joy in seeing effort produce success, and looking back, it is amazing how that one choice completely changed my life for the better! I was a four-time State Champ in high school, an eight-time NCAA Champ at Shippensburg University, and I turned pro right out of college. That brings me to the here and now: I’m a puppy mom of our vizsla, Strider. My husband Dillon and I love our life in Colorado soaking in the sun while running, biking, hiking and being outside! I started my coaching business Get Running in 2013, and it has grown steadily each year. I’ve become a better athlete since I started coaching because as I help my clients I remind myself of what my strengths and weaknesses are. I’m excited to have the opportunity to share my week with you!

Sunday 10/29 — Day 1

7:30am – Wake up, drink water. This is sleeping in for me, but it was a late night and I needed the extra hour plus!

8am – 30min spin to wake the body up. I make banana coffee cake to post on my blog (recipe link here) and clean the house.

11am – Head to the gym for core and aqua jog with the ladies. Every weekend I am home, a group of us runner girls meet for a pool session and social hour. It’s a fun way to flush out the legs for a new week of training.

1pm – Coaching meeting with a local client to recap on last season and set up the next goal. I usually meet at Precision Pours Craft Coffee shop, a local spot owned by a fellow DII runner. Gotta love the running community — and of course excellent coffee!

2pm – Stop at the grocery store to get produce for dinner.

3pm – Check emails while watching a movie with the hubs. We are in the process of re-watching all the Harry Potter movies in sequence.

5pm – I bike with Dillon for his run (I always prefer to run in the morning, but he doesn’t mind waiting until later in the day). I don’t necessarily count these bike rides as cross training since biking with someone who it running is relatively easy. But I do like the opportunity to get outside and spend time with my husband. Dillon and I ran in college together at Shippensburg University, and he was the first in the family to complete a marathon!

6pm – Make dinner. Final taste of summer with watermelon, carrots, pita, hummus, cheese platter, and Upstart Kombucha (a local Boulder brand) to wash it down.

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7pm – I work on coaching plans while Dillon watches football (he’s watching the Steelers so I have a teeny interest, despite my consistent lack of following any sport other than running).

8pm – I decide I’m bored with football so I go upstairs to bed and catch up on the show This Is Us while recording my training in my Believe I Am training log. I have a log for every year since 8th grade! I’m on Strava, and I sync my GPS watch to my training platform on the Final Surge, but I still like to have my written log too.

9pm – Bedtime

Daily Mileage: 0 running, 30min spin, 60min aqua jog, core

Monday 10/30 — Day 2

Motivation Monday! “The past is where we learn, the future is where we apply those lessons. Don’t give up in the middle.”

6:10am – My hub’s alarm goes off. Ugh. I’m still wanting to sleep. I lay there dozing until 6:30

6:45am – Coffee time with homemade banana coffee cake from yesterday while packing Dillon’s lunch.

7am – Dillon leaves and I unload the dishwasher, water all my plants (I only have succulents because I am not a green thumb at all and everything else dies. It is perfect because they only need a light watering once a week!), and start my pre-run exercises as I figure out what motivation Monday quote to post on social media (see quote at top… I loved this one and so did my followers on Instagram!)

8:30am – Go for my run with my super awesome runner mom friend Sara Vaughn. We ran on a new trail by her house I’ve never been on before, which was fun. I didn’t even mind that it was snow-raining. The time flew by because we were chatting. My shoes did get a little muddy, though (I train in the Adidas Energy Boost). I’m running 5ish miles per day at this point. Just easy. Sara ran with me, and then added on at the end.

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10am – Mobility class for stretching, rolling, and recovery followed by a plant protein PowerBar. I’m really bad at taking the time to stretch. I recently started going to this class once a week. It’s 50 minutes of foam rolling, stretching, and trigger point work. The time flies by and I am learning new techniques that I can use at home. My coach Steve Magness, is a big proponent of protein. Having 15grams 4-5 times throughout the day can aid in recovery.

11am – Go to Walmart on the way home to get candy for trick or treaters, (mostly chocolate so if there is any left over, it’s the kind I like!) and craft supplies to complete our costumes.

12pm – Core work with the Physio ball while watching This Is Us.

1pm – I get lunch with a friend/coaching client who just had a baby. Held the little guy and got my baby fix for the day! (I have baby fever, but I also have running goals. And they don’t exactly align at this point). It is a difficult situation, but I am still young and there isn’t a rush. Plus I do really love traveling and sleeping… two things that become greatly more challenging with children.

3pm – Chiro appt at Apex Chiropractic. Dr. Shane is awesome and really loves working with and supporting athletes. I find that seeing a Chiro consistently is very proactive work in keeping my body happy. Dr. Shane uses a technique called Torque Release that is a more gentle approach to Chiropractic and focused on increasing health within the nervous system.

3:30pm – Coaching client calls to discuss NYC marathon race strategy!

4pm – 30min XT (cross train) on the ElliptiGO in my home gym. I like working out on the trainer because of the consistent turnover and ability to control my effort better.

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4:30pm – Call with my new doc at SteadyMD to get set up for primary care via online. Since I travel so often, this is really helpful for me, and Dr. Josh specializes in runners, which is even better!

5pm – Dillon gets home. Time to bundle up so I can bike along with him for his run. He usually goes as soon as he gets home from work and it’s a nice time for us to spend together and chat about the day.

6pm – Shower,

6:30pm – Make dinner. We have salad — going healthy after the weekend! Dinner is usually our bigger meal of the day. Usually it consists of a combination of plants, proteins, and carbs. We don’t follow any set dietary protocol, but I grew up with an emphasis on healthy eating, and I like to incorporate lots of good “real” food into our meals.

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7pm – Watch HP 2 with friends while I make our Halloween costumes.

10pm – Bedtime! (If I can sleep since I might have crazy nightmares about those spiders in the forbidden forest… I hate spiders!)

Daily Mileage: 5 miles running, 90min elliptiGO, core, physical therapy

Tuesday 10/31 — Day 3 

5:45am – Wake up! And don’t want to get out of bed, but I have a busy day and planned to meet a friend early for a run.

5:55am – Let Strider out to eat and pee. As usual she is so thrilled to see us, every morning she acts like she hasn’t seen us in years instead of hours. (Anyone else relate with their pups?)

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6:05am – Start my pre run exercises. My routine changes based on what my strength coach thinks I need to work on. Usually it consists of foam rolling, glute work with the theraband, ankle and thorasic mobility, and hip opening exercises.

6:15am – Pack Dillon’s lunch and say goodbye as he cooks himself breakfast in his work Halloween costume of Adam Levine.

6:27am – Head out the door in the dark and 28-degree weather for my run. Jog towards my friend and we get in our mileage. I am not a fan of running in the dark, but with a friend, it’s way better.

7:30am – Finish run and right into 30 minutes on the ElliptiGO ride for extra aerobic work. I wouldn’t typically do this if I was in full training. I would utilize the ElliptiGO for second training sessions replacing a run in the afternoon instead. I really like running, and I don’t love cross training. But the ElliptiGO is my GO-to (see what I did there?) for cross training. It most similarly mimics running, just without the impact. Recovering from injuries is always a slow and frustrating process and is challenging mentally. I find if I can do an hour a day of exercise then that helps keep my spirits up! I keep the same routine and cross train the same time I would run so I have a sense of normalcy to my day.

8:10am – Make a coaching call since a client needed a workout switched around.

8:30am – Rinse off and put on makeup to look awake

9am – Breakfast and coffee while watching TV.

10-12am – Back-to-back coaching calls with former, current, and new clients. I am capped at 75. This is a good number for me work with because I like to be available to my athletes and able to individualize training. Being my own boss is great because I’m completely in charge of my schedule. I do like having a few hours each day that I sit down and work so that my mind isn’t focused solely on my own training.

12:45pm – Hot yoga at Core Power. This is only my second hot yoga class but I loved them both.

2pm – Revo PT gait analysis to look at biomechanics and go over all sorts of imbalances and exercises to correct them. The tendonitis injury I am recovering from resulted from a form issue. I have a protocol for strengthening and loosening specific areas  for me to get my stride  more efficient.

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4pm – Head home and stop at the grocery store and liquor store to prep for Halloween festivities.

5pm – Get home and start making dinner, carving pumpkin for wine dispenser, getting candy out, and changing the fambam into costumes (we were a pumpkin patch!). Since I am in the off season from racing, a few drinks is nothing I worry over — though I choose to not drink often during the racing season.

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6pm – Hang with friends on the porch singing along to the Taylor Swift station, handing out candy and glow sticks to kids, and pouring wine for parents. We just moved into a new neighborhood, so this holiday was a fun way to meet our neighbors!

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8pm – It gets cold so we go inside. I check emails while we chat with friends.

9:30pm – Off to bed!

Daily Recap: 5.25 miles running, lifting, TRX, physical therapy

Wednesday 11/1 — Day 4

5:45am – Hubby alarm goes off. Anddddddd I sleep until he’s done getting ready for work.

6:30am – Start coffee.

7am – Answer emails.

7:30am – Get some chores out of the way — put out the trash, compost the pumpkins, run the dishwasher.

8am – Do pre run exercises.

8:15am – Start my run outside. Despite it being super windy, I opted to get out vs log miles on the treadmill because the temps were warmish and I know treadmill runs are on the horizon. Good thing I have a brand new Proform 9000 treadmill to rock out some winter mileage on. I ran solo and focused on form and breathing rhythm.

9:30am – Quick turn around and leave for lifting.

10am – Stop at Panera because I have a free bagel every day this month and needed a coffee 🙂

10:30am – Lifting at Rally Sport in Boulder with my new strength coach, fellow PA/DII guy, Joe.

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11:30am – Spin bike aerobic XT while posting on social media about my gait analysis at Revo Lab yesterday.

12:30pm – Shower.

1pm – Lunch in the car

1:15pm – Altitude PT in Boulder to see Dr. Cranny for ultrasound and tissue work on my foot and calf. I see him every week to help with recovery.

2pm – Check Petsmart and Michael’s for post Halloween sales on costumes for Strider for next year. No luck, such a bummer!

3pm – Home to grab a snack and prep for coaching meeting.

3:30pm – Call client and discuss next block of training!

4pm – TRX routine. One of my favorite strength workouts! My standard routine is core with the physio ball on Monday, TRX on Tuesday, lifting on Wednesday, bosu ball/kettle bell core on Thursday, lifting on Friday, nothing other than a run on Saturday, and core at the rec center with their various machines on Sunday. My routines are typically 15-30 minutes long.

4:30pm – Chat with Dillon while he drives home to keep me entertained while stretching. I need to get more consistent with this recovery aspect of training. The little details make a big difference!

5pm – Dillon gets home and I bike with him for his run as usual. Even though it’s a little on the cold side!

6pm – Dinner of roasted sweet potato, the last of the watermelon, grilled chicken, and salad

7-9pm – Watch our shows (Modern Family, The Goldbergs) while working on coaching plans and responding to emails.

9:30pm — Bedtime! Except then I realize the 3 loads of laundry I did earlier need to be folded since I just dumped them on the bed. Soooooooo bedtime gets postponed for a few minutes more to get that done.

Daily Recap: 1.5mi run, 60min elliptiGO, barre class

Thursday 11/2 — Day 5

5:45am- Alarm goes off. Hubby decides to sleep until 6:15a yay!

6:30am – Make coffee and start the day

7-8am – ElliptiGO workout on trainer including 15-minutes tempo, 10-minutes tempo, 7.5-minutes tempo, 5-minutes tempo

8:30am– Pure Barre class that kicked my butt (literally, super sore glute/hammies) and also solid core work!

10am – Panera for free bagel and coffee while conducting a coaching call with a new client! I love sharing my ideas of how to help someone work towards their goals.

11am – Pick up a friend’s dog who we are watching for the next four days. Then they’ll take Strider for the week while we are in Europe.

11:30am – Get home and let the dogs play while I shower and prep for my afternoon of filming a promo video.

1pm – Video shoot begins, we start with the interview for voice over. Talking about running, injuries, goals, and what gets me out the door! A local producer named Brandon who owns Steelrock Films wants to transition to athletic filming promos for brands and athletes. He needed to build his portfolio and put a request out on our local Facebook group page. A few people in the area recommended me, and he reached out! You can see the teaser on my Instagram @neelysgracey.

3pm- Grab a snack between shoots.

6pm – Done! It’s freezing cold so I head home for a hot shower, soup, and tea. It was a fun day, and I can’t wait to see the photos and videos in my new Adidas gear and Adios racing flats.

7pm – Wanted to get some coaching work done tonight but I’m too tired, so I opt for some stretching while we watch the 3rd HP movie. Just the night I needed; cuddles with the hubs and Strider.

9:30pm – Finished logging my diary since I haven’t updated all day. Time for bed once I document my training in my log.

Daily Recap: 5.75 miles running, lift, 30-min spin

Friday 11/3 — Day 6

5:45am – Alarm

6:10am – Get up

6:30am – I make avocado toast for myself and Dillon before kissing him goodbye and starting to answer emails.

7:30am – Do pre run exercises.

7:55am – Leave the house to meet my friend Kristen Zaitz for a run. She had a baby last spring, and is such a fun person to run with. I love hearing about her transition from pro running to bring a rock star mom.

9:15am – Head to Boulder post run to get in some XT and stretching before lifting at Rally Sport

10:30am – Lifting sesh with coach Joe. I love just showing up not knowing what to expect! He keeps it fast-paced and exciting so I don’t get bored of repetition. We worked hard today, a few of the lifts were pretty maxed out. Helps me feel Accomplished!

12pm – Shower and run errands.

1pm – Head home and make a coaching call on the way to discuss racing strategy for the NYC marathon.

2pm – Work on training plans and start packing for trip to Europe next week. Dillon and I plan 1-2 trips a year during a down period of training/racing so we can have cool experiences traveling the world together. This fall we are going to Sweden, Denmark, and Norway.

4pm – Phone consultation with a new client (I’m filling up quickly! Only a few more spots left for spring training).

4:45pm – Bike with Dillon on his run. Perfect fall evening weather and we saw the little family of great horned owls that live in our neighborhood! I love animals, and one of my favorite things about running is seeing wildlife.

5:45pm – Make dinner. Salad with grilled chicken for me and steamed cauliflower and chicken for dillon. We are running low on fresh groceries because we will be gone for a week and I didn’t want things going bad.

6pm – Watch The Good Doctor while eating.

7pm – Turn on HP 4, and relax. I’m feeling a little under the weather and need to chill

9:45pm – Bedtime!

Daily Recap: 5 miles running, 60min aquajog, physical therapy

Saturday 11/4 — Day 7

6:45am – No alarm day! I wake up on my own anyway at 6:45. I always try to sleep in on Saturdays in case I need the extra rest

8am – Lace up the shoes, attach new lacelockers to keep them tied, and run with a friend and Dillon. I felt tired and under the weather. This may have been one of those runs that I didn’t appreciate each step and would have loved to just stop. But having friends and Dillon to run with kept me going and I am thankful I got it in.

9am – Stop at the house and grab the bike to ride the rest of the way with our friend so he could get in his long run.

10am – Finish at Precision Pours coffee shop for breakfast and caffeine.

10:45am – Aqua jog with two of my coaching clients/friends for girl talk and cross training. We meet on Saturday instead of Sunday this weekend because the NYC marathon is tomorrow and we will have a long morning watching that!

12pm – I go home and take strider for a walk, get mail, run the dishwasher, and finish packing for our trip. We are going to Europe for a week! Sweden, Denmark, and Norway. It was initially my post NYC Marathon vacation, but since I wasn’t able to race, it’s just a fun fall trip to explore a part of the world we haven’t been to before. Dillon went to the office to get work done before we leave so I had the afternoon to myself to be productive too.

1pm – Coaching call with client to discuss plan for Houston marathon prep.

1:30p – Work on emails, prep for Monday’s guest blog entry on my website, answer texts

3pm – Do errands.

5pm – Make dinner, Dillon gets home

6pm – Watch HP 4 while doing my PT exercises and stretches

9pm – Go to bed! (Super exciting Saturday night)

Daily Recap: 6 miles running, core, physical therapy, massage, dry needling

Total weekly mileage: 28.5 miles running

A Look Backs — Thoughts On The Week

In reflection, this was a typical week with the layout of morning training/ lifting twice a week, and routine core and XT to supplement. Right now, I am recovering from some post tibialis tendonitis that prevented me from racing this fall. I feel good, just being very patient and slow with the build up back to training and fitness. This week, I ran around 30 miles, but in a normal week of training, I am usually between 80-100. Thank you for reading, and please reach out with questions! I can be reached at neelyruns@gmail.com or on social media channels @NeelySGracey

About Neely Gracey

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Neely is a professional runner and run coach living in Boulder, CO. She made her marathon debut at the Boston Marathon in 2016, finishing in 2:35 — securing her spot as the top American, and placing ninth overall. Learn more about Neely on The Mighty Goods.

Join My Group Training Program for the NYC Half Marathon

On By idratherbestrongthanskinnyIn Inspiration, marathon training, runningLeave a comment

The New York City Half Marathon is one of New York Road Runner’s most celebrated races, and this year the course has gotten a major makeover. I won’t say “upgrade” because I know some people are unhappy with the new details, but I will say that the course update comes with new and unique challenges — like crossing the Manhattan Bridge within the first three miles before shooting up the East River Parkway, and ending amongst the rolling hills of Central Park.

While personally I like the idea of finishing in Central Park over Wall Street, those inclines and declines (chutes and ladders, if you will?) will undoubtedly be difficult in the final leg of the race. Which brings me to my next point… race preparation! Continue reading “Join My Group Training Program for the NYC Half Marathon” →

Here’s Why You Might Feel Sad After Finishing a Marathon

On By idratherbestrongthanskinnyIn Inspiration, Ironman Training, marathon training, race recap, running, The Boston Marathon, The New York City Marathon1 Comment
[originally published in March 2017]

One evening in late October, I was catching up with a friend when I suddenly found myself breaking down.

“I’m going through a hard time,” I told her, choking back tears. “I had the worst summer of my life.”

The first statement was true, evidenced by my zombie-like daytime interactions and random, tear-filled outbursts on the subway (sorry, New Yorkers on the A train). But I’ll admit that the second was pure melodrama, sputtered only in retaliation to how the event I had most been looking forward to all summer had played out: my first Ironman.

Starting in May and continuing through September, I dedicated weekday mornings and full weekends to swimming, biking, and running to prepare for the 140.2-mile course of Ironman Maryland on October 1. I’ve run 10 marathons before, but I approached my training to this particular race with a new level of determination. I hired a triathlon coach, found a core group of training partners, and even upgraded my steel-framed bike to a triathlon-specific, carbon-fiber model from Specialized bikes.

I was dedicated. And come October, I was ready to crush the distance.

Unfortunately, the Ironman gods had other plans. On the morning of the race, the swim start was first delayed, then abruptly cancelled due to unsafe water conditions. We were left with only the bike and run portions of the course. While not insignificant feats, it was not the race course we had expected.

Crossing the finish line of my first Ironman-sanctioned race should have spurred feelings of elation, victory, and pride for pushing through a difficult challenge despite unfortunate circumstances (not to mention terrible weather conditions). But I didn’t feel any of those things. Instead, all I could feel was an overwhelming, crushing sensation of sadness and the scary prospect of the unknown.

Now what? Continue reading “Here’s Why You Might Feel Sad After Finishing a Marathon” →

Inspiring Words From MEB Before The Marathon

On By idratherbestrongthanskinnyIn Inspiration, marathon training, running, The New York City MarathonLeave a comment

The New York City Marathon is this Sunday, which means New York City is buzzing with excitement (and I’m sure, a LOT of pre-race jitters). What’s even better is that a lot of elite runners are in town to celebrate the days leading up to the big race, including Meb Keflezighi, who will be running his 26th (and final) marathon this Sunday. I’ve had the honor of meeting with the American athlete, Olympian and 2014 Boston Marathon winner in the past, but took special pride in listening to what he had to say in front of a packed room at Custom Performance Physical Therapy Wednesday evening, and at his retirement party at Jack Studios in partnership with Epson on Thursday night.

On Wednesday, Meb had a Q&A-style interview with Gary Muhrcke, the winner of New York City’s first marathon in 1970 (he ran a 2:31:39), Keflezighi. At Epson, a similar format with a different host ensued. He answered questions about his own training as well as dished out advice to fellow runners in attendance. As always, I was awed by Meb’s fun-loving attitude and humble demeanor — especially right before such a big race!

Here are the biggest takeaways from the event.

The Swag IS Worth It

Perhaps my favorite story that Meb told us was that he came to learn he had a self-described God-given talent because he was bribed with a t-shirt. His seventh grade physical education teacher promised anyone in the class who ran a 6:15-minute or less mile would get a free t-shirt, and an A in the class. I smiled at this story, and think that a LOT of runners can relate. We all do some pretty questionable things for swag.

Preparation Is The Key To Success

“It’s not what you do in two hours of practice, but what you do to care for yourself in the next 22 hours,” Meb explained, emphasizing the importance of recovery. “Do things diligently, day in and day out.”

Meb Didn’t Begin Running Marathons Until He Was 27

As a recent 28-year-old, this gives me hope that my running journey is just beginning.

Encourage More People To Join The Sport

Meb encouraged everyone in attendance to invite others to join the sport of running.  “We always remember who brought us to the sport,” he explained. “Encourage others to join you.

Take Comfort In The Crowd

Meb draws inspiration from other runners as he races. “My mantra? I know I’m hurting. That person next to me must be hurting as well. I want it it to hurt more.”

The Ideal Pre-Race Dinner? Spaghetti & Meatballs

At least, that’s what Meb’s mom used to make him before big races when he was growing up.

It’s OK (and Normal) To Fail Before You Succeed

“So many people I know or have read about failed many times on the road to becoming the best they could be. It’s not how many times you fall, it’s how many times you get back up.”

POST-RACE UPDATE

Meb finished 11th at Sunday’s Race in 2 hours, 15 minutes, 29 seconds. He may not have made his goal to be in the top 10, but he certainly gave New Yorkers an inspiring victory lap.

 

 

 

The Best and Worst Things to Say to a Runner During a Race

On By idratherbestrongthanskinnyIn marathon training, race recap, running, The Boston Marathon, The New York City Marathon2 Comments

“Go, random stranger!”

“If Donald Trump can run, so can you!”

“Worst parade ever.”

If you’ve run a race recently, you might recognize these phrases from the signs held by spectators along the course. Crowd support is an incredible phenomenon, and as a longtime runner, I’m forever grateful to anyone who comes out and stands on the side of the road, rain or shine, for hours, just to watch me run by for 10 seconds.

But as much as I appreciate giving a swift high five to a, “Touch here for power” sign (it really does make me feel like I’ve just had a gulp of Space Jam’s secret stuff!), I get equally as frustrated with some spectators and their not-so-helpful cheers. For example, the guy who yelled, “You’re almost there!” to me at mile 11 of the 26.2-mile Boston Marathon this year made me want to fling myself off the side of the road.

I was fuming: Was this guy seriously watching this race without any idea how long a marathon is?! Did he not understand how far I still had to run?! My mood shifted from concentrating on the course before me (did you know marathons hurt?) to being furious with a stranger. It was depleting, and in a way, demeaning—though I know that wasn’t his intention.

The fact of the matter is: Sometimes fans think they’re being helpful, but their “motivating” cheers or race signs are actually mentally draining and deflating for runners. To help fans be the best support crew they can be, I polled my friends in The Most Informal Running Club Ever, NYC to see what they most enjoy hearing or seeing during a race.

Here are the best (and worst) things to say or do on the sidelines.

Ways to Be Helpful

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“I laugh at signs that say, ‘Don’t trust a fart.’” — Christopher Ho, marathoner

“During the Boston Marathon, I laughed out loud, pointed, and gave a thumbs up to the guy holding a sign that said, ‘If Jeb! can make it through 2015, then you can make it through this race.’” — Michele Richinick, two-time marathoner

“I love signs that say, ‘You’re faster than [fill in mass transit of choice]—like, ‘You’re faster than the G train’ (New York), or ‘the metro’ (Washington, DC), or ‘the T’ (Boston).” — Jasmin Roman, marathoner

Continue reading “The Best and Worst Things to Say to a Runner During a Race” →

Here’s Everything You Need To Pack For Marathon Village This Sunday

On By idratherbestrongthanskinnyIn Inspiration, marathon training, running, The New York City MarathonLeave a comment

The New York City Marathon is a unique race from start to finish, and one of the things that truly sets it apart from other races is the marathon village where runners congregate before heading to their respective corrals. I’ve run New York City twice in the past, so have spent at least six hours in the marathon village on Staten Island — maybe even longer! The first year, I was pretty shocked at the vast differences between this pre-race situation and others. The security is heightened, which means it takes a little bit longer to get there, and you’re stuck waiting in a (very large) contained area for an extended time period. So it pays to be prepared!

Below, please find a list of suggested items to pack for marathon village. Note that these items are separate from your actual race-day outfit (including SPI-belt and any running accessories!) and fuel for the race.

    1. Throwaway layers. Even if you think you won’t need them, bring them. You can get cheap sweatshirts and/or sweatpants at a local Thrift Store, or take the opportunity to clean out your closet and find warm clothes you don’t wear anymore.
    2. A blanket. Even if you don’t think you’ll be cold, you’ll be waiting for awhile. You may want a blanket to snuggle under, or even sit on.
    3. Toilet paper/wet wipes. While the Port-A-Potty situation is typically plentiful, you never know what might happen once you’re inside. Be prepared.
    4. Plastic ziplock bags for your phone in case it’s wet.
    5. Extra food & water. You’ll be waiting a long enough that you’ll probably need to eat. Bring food, snacks, and water/gatorade.
    6. Clear garbage bags. These can be used for warmth (yes, you can wear a garbage bag!) or as something to sit on. The ground will most likely be wet upon arrival.
    7. Extra socks. These can double as hand warmers pre-race.
    8. Extra sunscreen. It may be November, but you’ll likely be outside during the sun’s strongest hour. Grease up!
    9. Bodyglide. If you love it, lube  it.
    10. Handwarmers. It probably won’t be that cold, but if you tend to get chilly easily, might as well bring a pair.
    11. OPTIONAL: A cheap, portable phone charger. Marathon village gets terrible service and will eat your battery alive. If you plan on having your phone with you post-race for pictures, getting in touch with friends, etc., a cheap portable phone charger can at least ensure you’ll start the race with a decently full battery. You can choose to hand off your charger to a friend or family member spectating the race, or leave it in marathon village to be donated. **Either way, I highly recommend keeping your phone on AIRPLANE MODE in marathon village to avoid burning out your battery**

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Other things to remember:

  1. Lay your race day outfit out the night before and share it with your friends and family members so they know what you’ll be wearing. This also helps you have a smooth and coordinated marathon morning.
  2. If you’re planning to meet up with friends inside marathon village, try to meet them at the ferry or bus beforehand.
  3. Trim your toenails the night before the race.
  4. Write your name on your bib or shirt — it will be so helpful to have strangers calling out your name!
  5. Charge your phone, GPS watch, and iPod (if you use one) the night before the race.
  6. Pick a post-race meeting spot for friends and family spectating before Sunday. If you aren’t checking a bag, ask that someone hold a spare change of clothes and a body wipe for you.

Do you have anything to add? What are your “must-have” items in marathon village?