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 :)

Enjoy Your Time In The Van

A Guest Blog Post By Karl Rysted

Karl is one of the athletes I coach, and he is racing this weekend in the Wild Rogue Relay. He shares the emotions, community, struggles, and memories of racing a relay. I certainly want to do a relay one day, until then, I will cheer on Karl!

Waiting is hard and like anything that’s hard, requires practice. I was fortunate to have my Dad take me fishing often when I was growing up. Among other things, it gave me patience. Life moves a lot faster now than it did back then and everyone expects instant gratification from their smartphone and so on. As runners, we have our gadgets to give us instant feedback on pace, cadence, HR, etc. So if we expect to have any patience in these times, it requires even more practice than it used to, and yet the opportunities are slipping away.

As a runner, I’m grateful to have been in long distance relays as part of a team several times. Hood to Coast is the most famous of that type of event, but we haven’t done that one. Some have been Ragnar Relays, which are pretty well known among runners, but I’ve also been in smaller, independent ones like the Wild Rogue Relay in southern Oregon where I’m running on a masters team June 16-17 for the second year in a row.

The pattern is the same: run, eat, run, sleep (maybe), eat, run, not necessarily in that order, and your team will probably cover about 200 miles. You run three times unless you’re short one of the 12-team members or you have an “ultra” team of six. If you have a regular sized team, you will be in two vans. Your van could be on duty in the middle of the night so sleep is a big maybe. There’s a long time between your runs, especially when you consider the time when your van is off duty.

Here are some observations, and as a runner, you will understand this easily. It’s common to have a variety of unpleasant physical and emotional responses: you can get stiff because you have very little warm up or cool down, tired and cranky during the night, and maybe that little habit of your teammate that seemed funny at first is getting pretty annoying. Maybe the funky smell of the van is starting to get to you! You just want to get out and run. After all, that’s why you flew across the country, right?

Running can just be a fun hobby, or we can let it teach us things about the rest of our lives. Maybe you fell in love once but that relationship is gone. Now you know love is coming your way again but it’s hard to wait. Maybe you want to BQ and you’re a 4 hour marathoner like me. Be patient and think about athletes like Neely. Their Olympic dreams and goals are on a 4-year cycle. So just relax, be patient and enjoy your time with your friends in the van.

My dream is to be on a team with Neely someday!

An earlier version of this appeared in “The Landrunner,” April, 2013, newsletter of the Oklahoma City Running Club.

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

Summer Smoothie

Mango is my favorite... add in some sweet Strawberries, Greek Yogurt for protein, Banana for creamy texture, and OMG this smoothie hits the spot after a summertime run. It's easy to make, and versatile with ingredients... so get creative and whip up your own!

• 1/2 mango (peeled)
• 1/2 cup frozen strawberries
• 1/2 frozen banana
• 1/2 cup plain greek yogurt (or any greek yogurt)
• 1/2 cup almond milk (or any milk)
• 4 ice cubes
• sweetener to taste

Coaching: Blend all ingredients, and enjoy!

Athlete Cookies

Ever finish a long run, and just NEED a cookie? Well, if you can't relate, you can stop reading. If you know the feeling, these cookies are a MUST. Even picky Dillon loves them. I can't take all the credit, my friend Annika (wife of Pro Athlete Aaron Braun), invented the recipe when she became gluten intolerant. So YES, they are gluten free (and can be dairy free if you get the right kind of choc chips!) Ready, set, bake!

• 1/2 Cup Unsweetened Applesauce
• 1/2 Cup Peanut Butter
• 1/4 Cup Honey
• 2 Cups Gluten Free Rolled Oats (or any oats)
• 1/4 Cup Coconut Flakes
• 2 Tablespoons Flax Seeds or Hemp Seeds
• 1 Teaspoon Baking Powder
• Walnuts and Chocolate Chips (your desired amount, or add your other favorite mix-ins!)

Coaching: Preheat oven to 350, mix all ingredients together. If it is too dry, add more applesauce/honey/peanut butter. Plop onto a baking sheet covered in parchment paper. Bake for 10-15mins... Take them to your next group run and they will be devoured!

1.004

What the heck does that number mean?

The gravity (concentration) of urine for my post race drug test. (I am sure that was your very first guess!)

To rewind and start from the beginning, I raced the USA Half Marathon Championships at the Capitol City Half in Columbus, Ohio. My mantra was 1-Race with PURPOSE, 2-Remain PRESENT, 3-Always PERSEVERE. To run the best race I am capable of on that day, I focus on my breathing rhythm, my form, and find the effort that I can handle no matter the course, the weather, or the competition. For me, I did everything right. I am proud of my race. I was gapped by 40seconds at mile 9, and closed within 9 seconds by the finish... I came up short, 2nd in 1:10:54, but with no regrets. I look at each race as a learning opportunity, I learn about myself, I learn about others, and I appreciated racing the ladies in this field as they helped me get the most out of myself! Kudos to Natosha for a very strong performance.

Back to where we started, thanks to the race organizers and the US anti doping agency (USADA), the top 3 were tested for clean sport! Those of you who follow me, know this is something I feel strongly about and I always appreciate getting tested. I chugged a bottle of water to kick off the hydration process, and then headed back to the hotel to get in a cool down. It was "long run day" so I needed to get in 4 miles to make it a total of 20 miles for the day, but the weather gods had something else in mind. It started pouring. I got in 1.5 miles running back and forth in front of the hotel (because once notified by USADA, you have to remain within eyesight of the chaperone until you provide and process the sample). For the run-nerds, here's the data via Final Surge.

It wasn't worth it, I was soaked, and lightening was making me anxious. I headed inside and got on the treadmill for another 1.5mi. After awards, I was ready to start the process, and then, 1.004 happened... and even though it was tested by the super nice USADA people 7 times, the number didn't change. I needed 1.005 gravity :(

Needless to say, hydration is good, but apparently I over did it. I made friends, joked around to make it less awkward, and eventually processed and checked out once the next sample was completed. Learn more about the process here. Even though spending two hours in drug testing wasn't how I planned to celebrate my runner-up performance, I wouldn't want it any other way.

Spring (in your step) Rolls

Protein, whole grains, fresh veggies... the three ingredients that make your body happy! If you're like me, you get stuck in routines of having the same type of meals, but this is a fun and simple recipe for you to mix it up!

Ingredients

• Rice Paper Wraps
• Shrimp/Chicken/Tofu cooked
• Rice Raman/Soba/Buckwheat Noodles cooked
• Cucumber
• Carrot
• Bell Pepper
• Mango
• Lettuce
• Cilantro and/or Mint

Peanut Sauce

• 1/4 cup Crunchy Peanut Butter (or alternative)
• 2 Tablespoons Soy Sauce (I use Braggs Aminos)
• 1 Tablespoon Fish Sauce (Omit for vegetarian option)
• 1 Tablespoon Honey
• 1-3 Tablespoons Water to thin
• Sprinkle of Chili Powder/Flakes

Coaching

• Spring Rolls-Cook meat/tofu and noodles accordingly. Thinly slice all fruits/veggies and finely chop the lettuce. Using a large plate, place a dish rag over top to cover the whole surface. Generously dampen the rag with about 1/4cup water. One at a time, moisten a rice paper wrap. Once hydrated, being careful not to rip it or let it squish together, lay the wet rice paper on the damp plate. Place your fillings inside, and roll up like a burrito. Repeat!
• Peanut Sauce-Add all ingredients into a microwave safe bowl, stir with a fork to combine and heat for 15sec, stir again, add more water to thin or more peanut butter to thicken, heat for 15sec more.

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?

Race Schedule

I'm excited to announce my upcoming races! I am so grateful for the support and for you following me as I continue to pursue my goals. One of the key things I am doing this spring, is racing more! I did two marathon segments of training in a row (Dec-Apr prep for Boston, June-Nov prep for NYC) which resulted in 9 races total for 2016. Now I am working on speed, racing more frequently, and going after some PR's from 5k-Half Marathon. I've already raced 3 times this year, and I have 4 more in the next few months! Follow me on Twitter, Instagram, and FB (my athlete page) to be a part of my journey and to win fun giveaways! With each race, I will be doing a contest where you could win Adidas, LaceLocker, Momentum Jewelry, Roll Recovery, or PowerBar swag! Stay tuned :)

Jan 15 Arizona RnR HM (1st, 1:12-Avg 5:33/mi)
Feb 5 New Orleans RnR HM (1st, 1:11-Avg 5:24/mi)
Mar 11 USA 15k Champs Gate River (3rd, 49:47-Avg 5:18/mi)
April 2 CarlsBad 5k
April 29 USA HM Champs Columbus
May 13 USA 25k Champs Grand Rapids
May 29 Bolder Boulder 10k

Bronze Shoe Award

The vulnerable moment when we share a goal, the grit and grime we endure to train for it, the perseverance when things don’t go according to plan, the hours we push through when we don’t want to, and the sweet victory when we conquer the mountain, smile at the peak, and the mind starts planning the next one!

Does this remind of you of a runner in your life? Tell me why. I am thrilled to announce I will be honoring a deserving athlete with the first annual Bronze Shoe Award. Lacelocker and I have partnered to generate greater recognition for runners out there who are working hard to make their goals reality. Any runner is eligible to win this award, We just need you to take the time to share their story with us! Here are the details:

Submit a brief and compelling one page story for the runner that includes:
* Name, Age
* Mailing AND e-mail addresses of the nominee
* Exhibits strong commitment to the sport of running
* Trains and races free from performance enhancing substances
* Articulation of the compelling running story and life experiences of the nominee that exemplify Neelys’ running principles.
*Nominations should be submitted to: stashsports@earthlink.net
*DEADLINE DATE for Submission of Nominations is 11:59pm April 7, 2017
*Recipient will be selected by Neely Spence Gracey and announced sometime in late May, 2017.