GRC Team - Feb 2022 Newsletter

Athlete Feature: Mariah Gajewski

Charlotte, North Carolina

How did you become a runner?

When I got to middle school, I wanted to join a team but I had absolutely zero coordination skills. I found out XC didn’t have any team cuts so I thought why not. I joined the team and pretty quickly was hooked. I had no idea what I was doing, but I loved the act of running, the workouts, the team aspect, pushing myself and seeing what I could do. And now, 18 years later I am still an avid runner.

What does a typical training day look like for you?

I am a morning person and love to get my workouts in before my work day gets started. I typically get up at 5AM, do some mobility and activation exercises and then head out the door for whatever run I have on tap that day.

I am usually back home around 7AM, stretch and play ball with our german shepherd Moose. Then shower, quick breakfast, and off to work.

I work in finance for an asset management firm here in town running change projects. It involves a lot of meetings and calls throughout the day and too much time at my desk and computer. I try to sneak in some walks and fresh air when I can, and once a week I help coach a high school XC and track team.  

After work, I try to get in some strength and stretching before my husband, Alex, and I cook dinner. We usually watch an episode of whatever our latest show is (we just finished the latest season of Ozark) and then off to bed!

You've made some serious leaps in fitness, what helped you to get your marathon time from 3:42 to 2:52?

Thank you!! It has been a super exciting year and a half with the progress in my running.

There have been a couple of big changes that I made in my training starting at the beginning of 2021. One of the biggest was joining the Get Running team and Coach Katie. When I first joined, I was coming back from plantar pain, so we focused on a slow build up and getting consistent runs in pain free. My first race wasn’t until that May and it was my first big PR in a while. That really got me starting to think about what I might be able to do in marathons with the fitness that I was building with Coach Katie. I think the consistency of my running throughout 2021 has been huge and with each race we have been able to build upon that to start chasing down new goals.

Additionally, I started being better at prioritizing my mid-run fuel and post-run recovery, plus ensuring that I was fueling post-run to give my body what it needed. Post-run chocolate milk has become a staple to give me some protein and carbs while I get my breakfast ready. I also have Stoke (this really yummy nut butter founded by two amazing runners) every day in my oatmeal, on toast or a banana to fuel up - It is my absolute favorite. (10% off with code mariah4stoke10) Finding something that worked and sat well with me during long runs and workouts and then again on race day has been key.

What's your proudest running moment?

Probably running my marathon PR of 2:52 in Indy this past November. Before that race, marathons just never clicked for me. I always felt like I would have great training blocks, but my time on race day never ended up reflecting what I thought I was capable of.

At Indy this year, I had the opportunity to be part of the sub-elite group. I walked in that room surrounded by people whose PRs were way ahead of mine, but I kept telling myself that I belong there and it was my time to prove it in the marathon. Being out on the course, feeling great and having it all come together in the best way was amazing. With a mile left to go, I knew that I was going to be a good bit under 3 hours. I audibly said to myself, I am going to do it! It was this amazing moment of proving to myself that I could run in that crowd at a higher caliber than I had before and of the validation of my long-held feeling that there is still more in my running.

What's next on your race calendar?

Boston in April!! I finally qualified at Indy this past year (in my 7th marathon!) and I am so excited to be there, take it all in, and run hard.

I am also racing the Tobacco Road Half in Durham, NC in a few weeks as a lead up into Boston. It is a faster, flatter course, so we will see what I can do there.

What's your "why" when it comes to the daily grind?

I love the daily grind of running and training. I love pushing and challenging my body to see what I can do and I keep surprising myself, which is a lot fun. 

Getting out each morning is the best way for me to start my day, before the rush of the day and the world comes in. And when I get to pair that with a run with a friend, it makes it even better.

What advice would you like to share with the Get Running team?

Keep dreaming and going after big goals – If you would have told me 2 years ago that I would have run a 2:52 marathon and be chasing goals like running 2:45, I would have laughed. Even before I ran the 2:52, I was just thinking if I could ever break 3, then that would be the end-all, be-all. But with each race, a new goal surfaces that I never thought would be within my reach and I am back embracing the grind to get there.

We can keep surprising ourselves if we choose to dream big, work hard, and enjoy the journey along the way.

You can follow Mariah’s running journey on Instagram @mariah_gajewski

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Team Race Recap

Marathons

• Mike F (M) - 3:09, lifetime PR

Half Marathons

• Katie C (HM) - 1:25, PR

• Heather C (HM) - 1:46

• Shannon P (HM) - 1:47

• Duke P (HM) - 1:29, won AG!

• Lauren F (HM) - 1:15

• Cait K (HM) - 1:17

• Deborah (HM) - 2:28, PR

• Garrett B (HM) - 1:35

• Becky L (HM) - 1:55, PR

10K

• Julie H (10K) - 38:02, won race!

• Nicole G (10K) - 41:49, PR

Other Distances

• Alex B (Indoor track DMR & SMR) - qualified for states!

• Danny P (4mi) - 7:17 pace

• Emmye C (Indoor 1500 and 3K) - 5:30/11:38

• Elizabeth H (30K) - 6:35avg pace

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Team Announcements

Breakthrough Women’s Running

Neely’s book is available for pre-order on Amazon, but signed copies will also be available on the Get Running website starting May 1!

If you haven’t already, join our private team Facebook group!

GRC Team - Jan 2022 Newsletter

Athlete Feature: Tracy Larson

Breckenridge, CO

How did you become a runner?

I ran off and on in college and law school but didn’t start running regularly until after my second son was born. I started training for marathons and ultras much more seriously after my third son.

What does a typical training day look like for you?

I’m usually an early morning runner! In the winter I do my east runs outside on spikes and my speedwork on the treadmill for safety. During the winter I downhill ski almost every day and do some strength work in the afternoon 4x a week.

What's been the biggest change in training since relocating to Breckenridge, CO full time?

I do the vast majority of my runs alone, which is a big change from running with a group almost every day. It’s also an adjustment to the cold and ice as well as the almost constant hills. Training at 10,000 ft you have to get used to slower paces and trust that your body will know what to do at lower elevations.

Where's your favorite place to run in Breck?

Boreas Pass road in the summer is amazing. It’s a steady climb up to about 11,500 ft and then a fun descent. There are also a bunch of single track options you can hop on to.

What's your proudest running moment?

My first BQ! It took me 5 tries over 2 years, but I have qualified in every marathon I’ve run since.

You just finished (and crushed!) Houston, what's next for you?

The Woodlands Half in March and Boston in April! Then I’ll transition to trail/ultra mode for the summer. I’m signed up for Run Rabbit Run as my first 100 miler in September.

What's your "why" when it comes to the daily grind?

I’m a better person and mother when I’m running! It starts my day on the right foot and puts me in a good mood.

What advice would you like to share with the Get Running team?

Habit is more important than motivation in getting yourself out the door!

You can follow Tracy’s running journey on Instagram @tracyrunsmountains

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Team Race Recap

Houston Marathon

• May S - 3:06 (PR)

• Heather C - 3:37 (PR)

• Calolina G - 3:03 (PR)

• Victoria G - 3:23

• Tracy L - 3:19

• Whitney C - 3:16

• Esperanza L - 2:59

• Carlos L - 4:22

• Brandy S - 4:07 (PR)

• Jennifer M - 4:20

Houston Half Marathon

• Moncef A - 1:21 (PR)

• Hannah C - 1:29 (PR)

• Mariah L - 1:19 (PR)

Other Races

• Alex B (1600 and 800 indoors) - 5:22 and 2:32 (Both PRs)

• Emmye C (5K) - 19:39

• Deborah L (5K) - 33:55

• Danny P (5K) - 21:21 (PR)

• Caitlin Y (5K) - 23:11

• Emily P (5K) - 19:52

• Danny P (Dopey Challenge) - 46:36, 1:43, 4:05

• Michael E (HM) - 1:40

• Danny P (HM) - 1:38

• Kate T (HM) - 1:40

• Dani W (Phoenix RnR M) - 3:16:36 (PR!)

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Team Announcements

1. We made a private team Facebook group so that you can connect with other team members more easily!

2. Neely’s book Breakthrough Women’s Running is now available for pre-order!

Habit Tracker

As we approach the new year, we want to set you up for success! Download this free habit tracker sheet to use for the year to help progress you towards your goals.

Write your goals for the month or the year at the bottom of your sheet and then write out some habits you would like to form or keep up with that will help you work towards those goals.

Hang/place your tracker somewhere you will see it regularly so that it provides a visual cue and accountability.

Tag us in your posts about using your tracker with #teamgetrunning

Not Your Average Quinoa Salad

Easy, full of good stuff, can make ahead, and yummy! Give this salad a try!

• 1 cup cooked quinoa

• 1 apple diced

• 1 bell pepper diced

• 1/2 cup diced cilantro or parsley

• 1 can garbanzo beans, drained

• 1/2 cup diced purple cabbage

• 1/4 cup crumbled feta

• 1/4 cup toasted Pumpkin seeds

• 2T tahini

• 1/2 lime

• Salt & pepper

Coaching: Combine all ingredients in a bowl, stir, enjoy!

Take A Break Before You Break

Forced time off from running is not fun. One of the biggest mistakes runners make is only resting when their body rebels in the form of injury or illness. Instead, I recommend having planned periods of rest throughout the year to let your body reset and your mind recharge. Every 3-6 months, plan a goal race (or peak in training) that is followed by 2-4 weeks off from training. Everyone is different with how they handle training and resting, but to be honest, I literally go through running withdrawal during this time.  Even though I dislike breaks, after 16 years of training hard and resting hard, I have learned some tricks that help me enjoy these important weeks of recovery. 

Vacation!
If you’re like me, most of your traveling is for work or for racing. Planning a trip after your goal race or planned end-of-season gives you something to look forward to after all those months of training. When you don’t have to structure your vacation around getting in your run, there suddenly seems to be more hours in the day. This extra time (and extra energy) you have allows you to maximize your trip by staying up late, walking a million miles, and eating and drinking without fear of how your stomach will feel during your workout tomorrow. 

Activities!
I look forward to my break, but after two days of no running, I feel bored and antsy. Exploring alternative forms of exercise such as hiking, spin classes, swimming, rock climbing, and ElliptiGO/elliptical, are some of my favorite activities. Finding non-running outlets for your energy can help you enjoy your time off too.

Socializing!
When I am training, my life is structured without much time (or energy) to socialize. While on a break, plan more social activities. Try a new restaurant, order a drink (or two) and dessert. Enjoy happy hours, dinner parties, ice cream socials. Spend time having fun, dressing up, and being merry. (*Safely and responsibly at this time)

How long do I need to rest?
There are several factors to consider when you plan a break to determine how long you should refrain from running:

1-The length of your previous training block. If you have been training for more than 4 months, it is smart to take at least 2 weeks to recover.

2-The length of your final race. If you ran a half marathon or shorter, 2 weeks is probably adequate, but if you ran a marathon, you may need to take up to 4 weeks off.

3-The physical state of your body. If you have any injuries, you may need even longer than 4 weeks to fully heal. Don’t rush back to training before your body is ready.

4-The psychological state of your mind. If you feel drained and mentally exhausted, wait to run again until you miss training and are ready to get back to the grind. Don’t rush the rest period and enjoy your complete recovery.

Regardless of how long you take off, it is important to ease back into running after taking a break. Start with a few weeks of light, easy miles as your body adapts back to the training routine. Within 2-4 weeks you will feel like yourself again and will be ready to chase your next goal with a newly energized mind and body!

“Get Running”

NSG

2016 NYC Marathon

Monaco

Bike Tour of Barcelona

Amalfi Coast

Spiced Peach Up Side Down Cake

So many flavors in this healthy twist on a delicious summertime favorite.

• Topping (for the bottom)

  • 3 tablespoons butter or coconut oil

  • 1/3 cup maple syrup

  • 3 large peaches, sliced

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon allspice

• Cake Batter

  • WET INGREDIENTS

  • 2 eggs

  • 3 tablespoons butter or coconut oil (softened)

  • 3 tablespoons coconut sugar (or regular sugar)

  • 2 tablespoons maple syrup

  • 1/2 cup almond milk (or regular milk)

  • 1 teaspoon vanilla

  • DRY INGREDIENTS

  • 1 cup all purpose flour

  • 1/2 cup almond flour (or oat flour)

  • 1/2 teaspoon baking powder

  • 1/2 teaspoon powdered ginger

  • 1/2 teaspoon cinnamon

  • pinch of salt

Coaching: 1-Preheat oven to 350. Grease a 9in pie pan or cake pan. 2-Heat a large sauté pan and add all the topping ingredients. Stir and let simmer for 5 minutes before removing peaches from heat. 3-Combine all wet ingredients for the cake batter in a large mixing bowl. Stir vigorously until smooth. 4-Add in all dry ingredients, stir to complete the batter. 5-Arrange the peaches in any pattern in the greased pan. Add the spiced syrup too! 6-Pour batter over top, smooth and cover, bake for 35-45minutes. 7-Remove from over and let cool for 15 minutes before flipping it upside down! Enjoy with ice cream or yogurt, or all by itself! Great warm or cold.

Oatmeal Raisin Chocolate Chip Cookies

Wet Ingredients
1 egg or flax egg*

1/4 cup coconut oil (or butter) softened

1/4 cup D'VASH Date Syrup (or maple syrup or honey)

1 teaspoon Vanilla

Dry Ingredients
1 cup Almond Flour (or any flour)

3/4 cup Old Fashioned Oats

1 teaspoon Cinnamon

1/2 teaspoon Baking Powder

1/2 teaspoon Baking Soda

1/2 teaspoon Salt

Yummy Ingredients
1/4 cup Chocolate Chips

1/4 cup Raisins

Coaching: Combine Egg, Coconut Oil, D'Vash, and Vanilla. Stir until smooth. Mix the rest of the ingredients in another bowl, then add to the wet mix. Stir until combined. Add in the chocolate chips and raisins. Scoop with a spoon into mounds. Bake at 350 for 10-12 minutes on parchment paper. Yields 12 small cookies.

Vegan option
Flax Egg* (1 tablespoon ground flax mixed with 3 tablespoons water, let rest 15 minutes before adding ingredients)

FREE (1 month) Get Running Basic Run Plan

Try a FREE one month basic run plan. Coach Neely and Coach Katie help runners of all ages and abilities chase their goals.

The Get Running Basic Run Plan for those wanting to have consistency and progression with a structured training plan designed to build a strong base of aerobic fitness. (Keep the pace at a slow and controlled intensity so you can have the desired progression).

1-Run 1mile

2-Rest

3-Run 1.5miles

4-Rest

5-Run 2miles

6-Rest

7-Run 2.5miles

8-Rest

9-Run 3miles

10-Rest

11-Run 1.5miles

12-Rest

13-Run 2miles

14-Rest

15-Run 2.5miles

16-Rest

17-Run 3miles

18-Rest

19-Run 3.5miles

20-Rest

21-Run 2miles

22-Rest

23-Run 2.5miles

24-Rest

25-Run 3miles

26-Rest

27-Run 3.5miles

28-Rest

29-Run 4miles

30-Rest

31-Run 5miles

Let us know if you try it! We have never offered FREE coaching plans before so any feedback would be greatly appreciated. Share with your friends too so you can keep each other accountable. For a more individualized and structured plan email me neelyruns@gmail.com

Get Running!

Coach Neely & Coach Katie

FREE (1 month) Get Running Walk/Run Plan

Coach Neely has helped runners of all abilities chase their goals since she started her coaching business in 2013.

The Get Running Walk/Run Program for anyone who wants to get into running with a progressive routine! Goal: Work up to 1 hour of exercise. (Keep the pace at a slow and controlled intensity so you can have the desired progression).

1-Walk 1minute / Run 1minute x10 for 20minutes total

2-Rest

3-Walk 1minute / Run 2minutes x8 for 24minutes total

4-Rest

5-Walk 1minute / Run 3minutes x7 for 28minutes total

6-Rest

7-Walk 1minute / Run 4minutes x6 for 28minutes total

8-Rest

9-Walk 1minute / Run 5minutes x5 for 30minutes total

10-Rest

11-Walk 1minute / Run 6minutes x5 for 36minutes total

12-Rest

13-Walk 1minute / Run 7minutes x4 for 32minutes total

14-Rest

15-Walk 1minute / Run 8minutes x4 for 36minutes total

16-Rest

17-Walk 1minute / Run 9minutes x3 for 30minutes total

18-Rest

19-Walk 1minute / Run 10minutes x3 for 33minutes total

20-Rest

21-Walk 1minute / Run 15minutes x2 for 32minutes total

22-Rest

23-Walk 1minute / Run 18minutes x2 for 38minutes total

24-Rest

25-Walk 1minute / Run 20minutes x2 for 42minutes total

26-Rest

27-Walk 1minute / Run 22minutes x2 for 46minutes total

28-Rest

29-Walk 1minute / Run 24minutes x2 for 50minutes total

30-Rest

31-Run 60minutes without stopping

Let us know if you try it! We have never offered FREE coaching plans before so any feedback would be greatly appreciated. Share with your friends too so you can keep each other accountable. For a more individualized and structured plan email me neelyruns@gmail.com

Get Running!

Coach Neely & Coach Katie

Goal Setting for 2020

I’ve been thinking about goal setting, you know, since the year/decade is fresh and new. In college, I used to write down 10 goals at the beginning of each semester and then keep a journal to help track my progress and consistency with them. I definitely don’t have time for a written journal any more, but I still keep track of goals via a bullet journal-Thanks to Colleen Quigley for the idea! (Here’s a FREE Printable one for you to try!).

• I write down 1-3 big goals… OUTCOME goals such as:
  1-Qualify for the Olympic Trials. 2-Consistent Running for the year. 3-Get back to racing. (These can include anything that is important to you this year… run a PR, Age Group Win, Qualify for Boston, Run 10 miles Without Stopping, Do My First 5k… whatever is exciting and something that will get you out the door on hard days.)

• Then I print off the Bullet journal, and each month I write supporting goals/habits that I can strive for daily that help me reach that big outcome goal. These are called PROCESS goals.
  I usually have 3-10 going each month but they’re little attainable things. Here is what I did the month of December as I was preparing for the Houston Marathon.
  1-Bed by 9pm. 2-Take Vitamins. 3-Limited Dairy (I have developed a sensitivity to dairy since having Athens). 4-No Alcohol. 5-Core/Strength/Mobility work. 6-Recovery/Rolling/Stretching/Yoga. 7-Emphasis on Hydration. 8-Lay down for 30min per day. (These process goals can be anything that you think you need to incorporate most days into your routine to help your body be ready to meet the big outcome goal.)

Let me know if you try it! I am so excited to have a fresh start and a new outlook on training this year. 2019 did not go my way, but that’s ok. I am learning and adapting and having fun with running and that is what matters. Now let’s all Get Running towards those goals.

NSG