The Difference a Year Can Make

I keep a training log, both paper and online. I've done so since 8th grade, and I have every log on my book shelf so I can go back through and look at previous workouts, notes on races, injury status, travel, mileage etc. (I use Believe I Am for the paper one, and Final Surge for the online one)

I was updating my January training log, and realized I accomplished my goal... Run every day the first trimester of pregnancy. I did it! Some days were only a mile, and nothing was fast of far, but I am proud of my training.

Then I looked at last year's log, and wow, what a dramatic difference. I was in the beginning stages of my racing season, running 80-90 miles a week vs the 30-50miles of this year. I am thrilled with what I was able to accomplish this past month, I am very grateful for every run (despite how terrible I may have felt doing it.)  While my current schedule is such a contrast from my usual training, I am equally happy and proud of where I am. My goal next January is to say the same thing! 

Time for a #fastfriday workout... You will see this one on the calendar from last year as I prepped for the Rock N Roll New Orleans Half Marathon.
-Cut down long run: The purpose is to teach the body to run faster as you fatigue. I did this one week prior to the race.
-The effort gets progressively more intense as the run goes on. Here are my splits as an example.

The purpose of my training log is not to compare myself to who I was as an athlete last year, it is to see how I have grown in my approach and in my ability to listen to my body and do what is best for me and my goals at that time. Do you keep a log? What are you proud of? Take a moment and pat yourself on the back!

Here are my online workouts from last year and this year at this time!

Jan 2017

Jan 2018

Christmas Gift List for Runners

Are you like me and find it tough to get just the right gift for the runner in your life? Here are some ideas to make it easier!

1-Massage Gift Card
What runner wouldn't love this gift?

2-Running Warehouse Gift Card or Merchandise
Using my code ATHLETEBIZ at checkout, you will get 10% off on most products. Click this link for a list of my favorite Adidas gear and learn how your purchase helps support my goals! (I recommend cold weather gear, new shoes, and a new gym bag!)

3-Coaching Services
Give the gift of coaching to show your support! Check out my coaching page for more info or just email me at neelyruns@gmail.com

4-Get Running T-Shirt
Support Team Get Running by wearing these super comfy v-necks.

5-Trust The Process Bracelet
Momentum Jewelry and I partnered to create a wrap bracelet with my favorite mantra.

6-Sunglasses
I can't run without them! So many cool options to choose from on the Adidas website!

7-Compression Sleeves
Practical, but a very useful item for all runners!

8-A Training Log
I use the Final Surge to upload my watch data... but I still record my complete day in the Believe I Am training Journal.

9-Nutritional Product
BeetIt shots, PowerBars, HotShot, and Sword Caffeine Tabs are all part of my training and racing protocol. Your runner might appreciate some new products to try out!

10-Training Tools
Some of my essentials are the Proform 9000 treadmill, 8c ElliptiGO, TRX straps, R8 Roll Recovery, and R3 Roller.

Train Hot, Race Cool: A New Way to Improve Running Performance

Most runners are aware that when summer rolls around, their body needs to acclimate to the rising environmental temperature. The human body will respond to a couple weeks of running in the heat by delivering more blood to the skin, increasing sweat rate while retaining electrolytes, and increasing plasma volume (the liquid component of blood, which allows more blood to be pumped to the skin for cooling). These physiological changes help to prevent hyperthermia and improve running performance in the heat.

In most of the country, the heat of summer is quickly giving way to the cold of winter. This means fewer sweltering, sweaty runs and more hats, gloves, and jackets to keep warm. It also means that runners will start to lose their heat acclimation.

Recently, exercise scientists have started studying whether heat acclimation can improve exercise performance in colder weather. Why is this? Well, expanded plasma volume is one of the main ways the human body responds to training, regardless of temperature. The idea is that training in the heat will cause the largest increase in plasma volume and cause a bigger improvement in running performance than training in cool to cold weather.

A preeminent researcher in this area is Dr. Christopher Minson; he and his colleagues at the University of Oregon have been studying the effects of heat training on cool weather exercise performance in endurance athletes (mostly cyclists). They’ve found heat training improves cool-weather VO2max, lactate threshold, and time trial performance compared to the same training protocol done in cool temperatures. Other researchers have tested the benefits of exercising in cool weather but then keeping core temperature high by immediately sitting in a hot tub or sauna after exercise. This post-exercise heat stress has been shown to elicit similar improvements in running performance compared to exercising in the heat. All these results suggest that heat training would improve running performance in cold-weather races.

Many runners will train through the winter in preparation for a spring marathon. Race-day temperature can vary greatly from year to year and an unseasonably hot day could derail months of dedicated training. You need look no further than the 2017 Boston Marathon, which was run on a very warm, sunny day. Most runners who trained through the winter were not heat acclimated and their finishing times suffered as a result. Heat training can help prepare runners to be able to handle a warm weather race that may otherwise derail a training cycle.

There is still a lot scientists must figure out. For example, might improvements simply be due to the increased stress of exercising in the heat, where the heart must work harder to supply enough blood to the muscles for exercise and the skin for cooling (suggesting the same benefits could be attained by simply training harder)? How long the benefits of heat training persist? What is the optimal exercise protocol (for example, heat training combined with high-intensity interval training has not been studied yet)? While not every study has shown a benefit of heat training, no study has shown that it impairs performance. This makes heat training a low-risk, high-reward investment in your training.

Interested in heat training but don’t have the high-precision heat chambers or ability to constantly monitor internal temperature (rectal probe) like the sports scientists do? Here is how you can make it work for you:

·       Most of the benefits can be obtained with 7-10 consecutive days of exercise in the heat.

·       You should exercise for an hour a day in a hot room. The temperature the room needs to be depends on a lot of things (humidity, airflow, exercise intensity). The simplest rule to follow: it should be hot enough that you sweat heavily.

·       You can also try sitting in a hot tub or sauna 30 minutes after each run.

·       Heat training should be stopped about 3 days before your goal race. This will give you enough time to recover, but you should retain most of the benefits.

·       Hotter is not better and dehydration doesn’t help. Be sure to drink plenty of fluids and stop exercising if you begin to feel any symptoms of heat illness (read about that in detail here).

Hopefully after reading this you are warmed up to the idea (pun intended) that heat training can improve your race performance, regardless of temperature.

Happy training!
Daniel H. Craighead PhD

*Please email Neely if you wish to submit a guest blog at neelyruns@gmail.com

Staying Healthy and Active over 50

Please enjoy this guest blog post by Emily Johnson on fitness and aging.

Hitting 50 doesn’t mean you can quit worrying about your heath and fitness. It’s important to keep active and maintain a healthy lifestyle as you grow older. Here are a few tips and tricks to staying healthy after you’ve hit the big 5-0.

1. Have a workout routine with different fitness regimes. It’s important to stretch (yoga), keep your muscles strong (weights), and work your heart (cardio). It’s a good idea to track your activity, too. A good way to do this is with a heart rate monitor, no matter which type of exercise you’re doing.

2. Protect your body. While you’re working out, it’s smart to save your limbs from too much impact and muscle soreness. Products like compression socks, arm sleeves, and braces are great accessories during any work out to keep your muscles and joints at their best.

3. Don’t forget to work your brain! Taking time to read or do puzzles (like sudoku) will increase your brain function as you get older and decrease your chances of early dementia. Take time to learn new things; maybe take a class at your local community college or start up those tennis lessons you keep saying you’ll take. You can get involved in your community, play with your grandkids or pets, even take that trip you’ve been putting off. Getting out and staying social will increase your brain activity and help you stay and feel younger. So grab your friends and go out for some fun! There’s no better time than now.

4. Update your diet. Along with keeping yourself physically fit, you need to make sure your diet is more specified toward an older age group. Some vitamins will be harder to obtain, so a good multivitamin might be necessary if you can’t get them from certain food groups. Also, making sure to drink plenty of water is as important as ever as you get older. You may feel less thirsty as you get older, but your body still needs at least 20 oz of water every meal.

5. Don’t let your relationship with your doctor diminish. It’s most important to keep up with your check-ups and keeping communication open. Even the little things that you think aren’t important could be, so don’t be afraid to make an appointment.

Just because you’re getting older doesn’t mean life is going to stop. You can be your happiest and healthiest self, even after crossing the 50-year mark!

**If YOU have a topic to share, please email me neelyruns@gmail.com with your pitch and I would be happy to have you as a guest blogger :)

The Coffee Taper 2.0

Utilizing the benefit of Caffeine in Training and Racing

There is just something about the promise of a hot cup of coffee that helps me get out of bed in the morning. If nothing less, the smell of roasted beans brewing is enough for me to be glad I’m awake. Don’t you agree? Even people who hate the taste of coffee seem to love how it smells. Last winter, I did a short blog on the Coffee Taper and how I utilize the benefit of Caffeine during training and racing. It has continued to be a popular subject, so I decided to resurface the topic and share more details.

My weekly routine is caffeine on workout/long run days, and decaf on the recovery days. I follow this for all caffeinated products, not just coffee. The boost on the workout days is 100% worthwhile, and the recovery run days I still get my cozy early morning atmosphere of a warm drink before I head outside. (Because we all know the culture of coffee time is essential to our day). 

For me, a typical day starts at 5:45am. My husband Dillon gets up for work, so I wake up, drink 6-8oz of water, and then lay back down for 15 minutes or so to let myself slowly wake up. I’m not the best morning person. Around 6, I get out of bed, and head downstairs to feed Strider (our Vizsla Puppy) and get my coffee started. I grind my beans of choice, and turn the water on to boil. I am a craft coffee girl… French press or Pour over are my two go-to methods. I don’t actually own a normal coffee maker. I’m not a purest either, and I need my creamer. I sip coffee, eat a light breakfast, and check emails. I am most productive before 8am! Spending some time coaching (I have an online coaching business), posting on social media, and responding to texts is my usual pre-run rituals. I drink some water or electrolytes after I finish my coffee and breakfast and then I start getting ready for my training with stretching and drills. You can see, my routine stays the same, but the difference is in my coffee choice… caffeine or decaf.

The week of a race, this routine changes slightly. According to smart people like my coach, Steve Magness, the body needs at least 4 days off from caffeine to regain sensitivity to it’s ergogenic benefits. Race week, I have coffee before my first workout, but then it is strictly decaf the rest of the week. This gives me 4-5 days to crave the caffeine and helps me get even more excited for race morning!

*Disclaimer: I always feel terrible on the final workout before the race due to no caffeine. But, I have learned this is normal for me and it doesn’t mean I am not ready.

And to finish this discussion, the best video ever (trust me, it's worth your next 53seconds) !

A Hard Training Day in the Life of Neely

I often get asked, what does a normal day look like for you? Since I am recovering from my foot injury, I am missing this routine. So I decided to write about it instead.

Every day is a little different, but I kept track of a workout day last month, and figured I would share it with you to gain insight on what my days looks like. Every pro runner is different, so this is just my own workout routine and what others do is most likely not the same, but neither is wrong. The art of running is finding what works best for you as an individual, herein is where we find success. As Roosevelt said “Comparison is the root of unhappiness”.

5:30am-ALARM
Time to get up! First thing I do is drink a few large gulps of water to kick off hydration. Dillon is still sleeping, he gets up at 5:45. I spend 15minutes doing some stretching, mobility exercises, foam rolling, and gentle yoga poses to wake my muscles up.

6am-BREAKFAST
I have a few go-to pre workout snacks that I know are “safe foods” for my stomach. Usually a banana, homemade energy bites, toast, or a Power Bar. I grind beans and make 1 cup of pour-over or French press coffee (I only do caffeine on workout, long run, and race days) and then fill a water bottle with electrolytes. I drink a full 16-24oz of hydration fluids after I finish my breakfast and coffee. I usually stand while I eat breakfast so I can keep stretching and loosening up. I check emails, respond to texts, and get organized for what the day has in store.

7:30am-WORKOUT
Time to warm up. I usually meet a friend or two, and based off what workout is scheduled, I have my go-to places for track, tempo, fartlek, and intervals. I like to do similar workouts in the same place for consistency. My warm up is 3-6miles followed by drills, strides, and a change into my “fast shoes” (the Adizero Bostons). I have my watch set for a screen with just Lap time, Lap distance. I manually split throughout so I have data for each hard part and each recovery part. Here are 3 workouts that I do routinely. They all start with a warm up, drills, strides, jogging recovery throughout, and end with a few cool down miles.

1-3mi tempo at marathon pace, 800 jog, 3x1mi at half marathon pace on 400 jog
2-12x1min hard (5k race effort) on 1min easy jog
3-2 sets of 2mi tempo at 15sec slower than marathon pace, 4x30sec hills on 90sec jog

10:30am-RECOVERY
Immediately after my cool down, rehydration is my focus. Living in Colorado, I have to emphasize fluids more than I ever had before I moved to altitude. But seriously, getting in 16-24oz of water and some fruit and/or a Protein Bar on my drive home makes such a difference in how I recover from the workout. I often use this time to stop at the grocery store (yes, in my sweaty spandex workout clothes, weirdo calf sleeves, and with dried salty grit on my face).

12noon-LUNCH and WORK
This meal varies based on if I am running again or if I am cross training. If I am running in the afternoon, I like a fruit smoothie made with greek yogurt (try some of my fav recipes here), a sandwich, or avocado toast with an egg. My stomach is fickle, and I get terrible side stitches if I am not cautious with my pre-run meals. If I am cross training, I can have anything. I start my coaching work while having lunch. Responding to my client’s emails, writing training plans, updating race schedules, phone consultations etc. I turn on some music and get in a few hours of focused work while Strider tries to convince me that we should play outside instead. I also use this time to post on social media, update my website, and stalk the running world.

3pm-SECOND RUN or CROSS TRAINING
If I do a second run, it is usually 3-5miles easy. The goal is to shake the morning workout out of my legs by stimulating blood flow. Cross training does the same thing, just eliminates pounding. If I cross train, I use the bike, ElliptiGO, or pool for 30-45minutes instead of a run.  Sometimes I go to my PT to use the antigravity treadmill to get in some miles while taking 10% off my body weight to reduce pounding. All have pros and cons, and I use them each as methods for recovery.

4pm-LIFTING
I lift on workout days to keep my hard days hard and my easy days easy. We are in the process of building a home gym, so it is nice to be able to workout from the garage and not have to go anywhere. I do a combination of core, upper, and lower body strength training which takes around 30 minutes of focused effort. (Follow me on instagram for some workout ideas!)
*On non workout days, this block is used for core work and massage/PT/Chiro/physio sessions.

5pm-DONE
By the time 5pm hits, I am done. I’m showered, and ready to refuel and relax. Dillon gets home, and we sit down to dinner. (Try some of my entrée recipes!). After I clean up the kitchen, we put on a TV show (currently Suits, House Of Cards, The Goldbergs) and I sit in the Normatec Recovery Boots, or use my R8 roller. When Dillon is traveling, these are the times I miss him the most. Our boring evening together are a highlight of my day!

8pm-BEDTIME
I take a while to wind down, so I start to bed an hour before I want to fall asleep. I’ve learned that I do better if I shut down electronics and read instead of playing on my phone. I enjoy light reads, fiction, no plots I have to think too hard about. Lights out at 9pm and time to sleep so I can restart in the morning.

A few more days, and then I get to start back to easy running. I have been resting my mind and body, taking the time off to reboot my whole system so that I can get back to this routine and continue chasing my goals. I can't wait to Get Running.

NSG

Heat Training Tips; How to adjust for summer workouts

WHEW, that was tough. I just finished 14miles including a warm up, 6x30sec hills, 4miles of tempo, 6x30sec hills, and a cool down (see Final Surge Data)Things didn't go 100% according to plan, and that's okay for a few reasons. 1-It is HOT, 80 when I started and 90 when I finished. 2-It was my first real workout since May. I took two weeks off to reset after my spring racing season, and now I am fresh (mentally) to start a marathon build up! 3-I listened to my body and did what set me up for the best success instead of killing myself or blowing up. I am human, and I recognize that heat is a huge stress on the body, plus being out of shape doesn't help. So I cut myself a break, and I got in a solid effort, and now I am recovering and rehydrating, and no better time to share with you my tips for summer training.

1-RUN EARLY: Set yourself up for SUCCESS by running first thing in the morning. It is way easier to wake up, run early, and get it done, than to have life get in the way and you're left trying to force a run in the heat or after a long day.

2-HYDRATE: I recommend waking up at least 30mins before you head out for a run to consume 12-24oz of electrolytes. If you have a long run or a hard workout, get creative with your options during the run... know where you can stop every 2-4miles to get a drink, leave a bottle and run a 2-4mile loop or out and backs, carry a bottle, or have a friend/significant other bike with you to provide fluids.

3-ADJUST: Recognize that the heat is an additional stress on your body. You should not expect to hit the same splits as you could on a cool day. Split your miles for a shorter run in the AM and PM if you don't have the ability to get out before the heat kicks in. Slow down, focus on effort vs pace. Add in an extra minute of two of recovery in between intervals or pause tempos to dump water on your head and to get a drink. Cut the long runs back a mile or two or find locations more suitable for hot weather that can provide more shade, and listen to your body if you start to feel dizzy or over heated... be smart!

4-RECOVER: To help boost recovery after a hot run, take a cool shower, get in the pool, or put your feet in a creek to bring the core temperature down. You will find this strategy will prevent you from feeling so zapped the rest of the day.

5-REHYDRATE: After a hot workout, you will be in the hole in terms of hydration. Spend the first 30mins post run being sure to get in a lot of fluids. I recommend an electrolyte mix because something with flavor is more appealing and it will help you get caught on on your hydration needs. One of the tools I use to help remind me to drink is the Hidrate Spark 2.0 Smart Bottle. It alerts me to keep drinking and ensures I never get dehydrated. I set personal hydration goals and it counts the ounces consumed to keep me on track during the day. Rehydrating after a workout in the heat is critical to ward off cramps, injury, and help me get my body ready to run again tomorrow!

6-REFUEL: It can be tough to eat after a workout in the heat. My belly often feels icky, but replenishing is very important to reap the benefit of the workout you just put your body through! Try greek yogurt, fruit, a smoothie (my Summer Smoothie recipe!), kombucha, coconut water, or my new fav from Power Bar is the Clean Whey Protein Drink that is a water base vs a milk base. These liquidy calories are easier on the stomach and your body will be able to start the recovery process once you get some fuel in the tank.

Hope you can use these tips to help your own training this summer, please reach out if you have any follow up questions! (neelyruns@gmail.com)

Happy (Summer) Training from my suffer fest buddies and I :)

The Running Generation: Race Training Tips for Millennials

Meet Jason, a personal trainer from StrongWell. He reached out to me and offered to write a blog post, and I was 1-Over joyed because I don't 100% love coming up with blog topics, 2-Excited to see what he had to share, and 3-Thrilled to get a new perspective on the site that could bring you all greater insight into your training. Jason put together a great read, so without further adieu, my first ever guest blog!

The Millennial generation (also known as “Gen Y”) sometimes gets the bad reputation of being more interested in relaxing than in doing anything, you know, productive. However, there is a wealth of data showing the opposite to be true. Millennials (typically considered to be those individuals who were born between the mid-1980s and the early 2000s) are actually just as much if not more interested in self care, health and fitness than previous generations.

For example, a stunning 80% of Millennials are runners - making up nearly half of the nation’s runners. Even more impressive: in a recent study, many Millennials admitted to running year-round, even those who were new to running. The vast majority of Millennials also reported being most interested in completing a half marathon within the upcoming year. 10K and 5K distances were the second and third most popular race distances among Millennials, respectively. As an added bonus for Millennials living in these 20 cities, training for long distance races is even more fun!

It should come as no wonder then that Millennials have now been dubbed “the Running Generation.”

Here are some tips for Millennials who are currently training (or interested in training) for running races:

1.     Staying Properly Hydrated
I know, I know, you’ve heard this one before. From your training coach, from your doctor, and probably even from your own mother. But drinking water really is important to all of us, especially those of us who are runners. Start bumping up your hydration in the days leading up to a big race. On race day, bring some extra water with you during the course (even if the race promises to offer free water on-site). Before embarking on any run, experts recommend having a game plan for how you will stay hydrated and replace electrolytes.

2.     Safety First
Even if we are being as careful as possible, there are still some things that are out of our control. Accidents, falls, and injuries can happen. To help ensure your own safety, avoid running by yourself and always try to bring first aid supplies with you to any race.

3.     Where to Train
If you’re one of the many Millennials who live in a city rather than in the suburbs, you’ll want to be mindful of where to train for your race. Gyms, running tracks, and even many city parks are all excellent places to train for an upcoming race. As always, be mindful of your surroundings and try to bring a running buddy so you’re not running alone.

One last word of advice to anyone interested in training for your first race: listen to your body. As tempting as it might be to jump right in and run an endurance challenge such as a Spartan Race or a Tough Mudder for your first race, now is not the time for ego. Like most Millennial runners, you will probably enjoy the challenge of an obstacle course mud run or an ultramarathon, but it is important to start training slowly. Be careful to avoid injury and follow the safety rules listed above. With patience and dedication, you can become exactly the type of runner you hope to be - and you can stay safe while doing it. Good luck and have fun!

Thanks Jason for a great read, if anyone else is interested in doing a Guest Blog for NeelyRuns.com please email me at neelyruns@gmail.com

My "Bread & Butter" Workout

I had to look this phrase up because Bread and Butter is certainly not a staple in our house, but you know what is??? Progression Long Runs.

The art of a Progression run is honed over time, the key is to not be too aggressive too early. I suggest you choose a flat-ish route. Start out at your normal easy pace, and with each mile, increase the effort a little notch, so by the time you hit half way, you're starting to focus, and by the final mile, you are working pretty hard. I like to do these at least once a month throughout a training segment with increasing distance to see progress. When my fitness comes around, it shines through and I have confidence going into my next race! Here are my splits for yesterday's long run.

DATA: 16mi Progression, 1mi Cool Down.
1-7:58, 2-7:14, 3-7:02, 4-6:57, 5-6:46, 6-6:44, 7-6:37, 8-6:31, 9-6:27, 10-6:20, 11-6:12, 12-6:03, 13-5:54, 14-5:44, 15-5:34, 16-5:17, 17-7:05.
Total Time: 1:50
Avg Pace: 6:30/mi

What is the workout that helps you know you're fit and ready for your goals?

2016 in Review

Am I sentimental? Absolutely. My grandfather calls me a historian. I like to record things, to have something to remember and call upon later. I have mentioned before that I keep a training log, an old fashioned, hand written, confusing-to-anyone-else documentary of my running. I have done so since 8th grade. This year was no different. Here is what I found upon my yearly review of 2016.

1-RnR New Orleans. 1st, 1:14

2-United Airlines HM. 10th, 1:13

3-Boston. 9th, 2nd American, 2:35

4-Peachtree 10k. 4th, 1st American, 33:25

5-RnR Chicago. 1st, 1:13

6-Falmouth. 6th, 2nd American 37:45

7-RnR Philly. 2nd, 1st American, 1:12

8-NYRR Staten Island HM. 1st, 1:13

9-NYC. 8th, 2nd American, 2:34

TRAINING

In 2016 I averaged 10.3miles per day, this year, I beat that with 10.8miles per day! I took 6 weeks off total, so for the days I ran, it would be closer to an average of 12.25miles per day. My longest training run was 22.5miles in 2:30. My hardest workout was 3x2mile at threshold, 2x1mile faster. My highest mileage week was 107.5, and averaged out at 86 miles per week. 
 
Without a doubt, the ability to go back through my year gives me confidence, but this hasn’t always been the case. I have had those years where no progress was made. Where months are blank due to injury, surgery, sickness. Running is a tough sport. If it was easy, it would be a lot more popular. But, there is nothing like the gratifying moment of looking back at that hard time, and seeing how much progress has been made. How my diligence in rehab from surgery, my determination to overcome Lyme’s disease, my decision to try the marathon, and my diligence in training, have led to who I am right now. It hasn’t been perfect. And of course I always want more. But it has been real. And I have enjoyed the journey. So here I am, onward, a New Year, where I can apply the things I have learned from the mistakes of the year past, a new opportunity to recommit to future goals, and a time to embrace the unknown future of this beautifully complicated and wonderfully unpredictable thing called life. I look forward to being on the ride with you.