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Get Running Coaching

Official page for Neely Spence Gracey's Get Running Coaching Services. In 2013, Neely started Get Running with just a few Facebook friends as athletes.

Through word of mouth, Get Running has grown each year. After Neely ran the Boston Marathon in 2016, the team went from 30 to 60 athletes. As the only member of the coaching staff, in 2018 Neely messaged everyone when she was on the way to the birthing center to deliver her first baby… and then checked emails and answered messages after he was born to make sure no one was left hanging with what t

hey needed for their workouts that week. She learned quickly that life with a kiddo is a lot more unpredictable and soon after, her college teammate, friend, and fellow elite runner Katie joined the coaching staff. With the extra (wo)man power, the team continued its growth while maintaining the same level of personal interaction, efficient and effective communication, and support. Neely and Katie worked together to help runners of all ages and abilities pursue their goals. From middle school track athletes to first time 5k runners to 3 Olympic Trials Marathon qualifiers, Get Running Coaching has been a part of over 400 runners successes! In 2021, Bridget (a long time Get Running athlete herself), joined the coaching staff to wear the many hats we all do of making this community a positive and uplifting experience for all our athletes. We, as a coaching team, are here for you. One thing that you may find very unique about us is that while your assigned coach specifically writes your training plan, we have a collaborative approach in the support we provide. We each have different strengths and when we work together, you get the most out of your training!

23/07/2025

"Should I run 26.2 miles before my marathon?"

This is one of the most common questions from first-time marathoners—and the short answer is: nope!

Most training plans (even for elites) stop your long runs at 20–22 miles. Why?

Because those final 4–6 miles on race day aren’t about your fitness—they’re about pacing, fueling, and mental strength. Running the full distance in training doesn’t add much benefit... but it does increase the risk of injury and overtraining.

We typically cap people at around 3hrs for their longest run, so the actual distance may vary by athlete, but they aren't making it to 26.2.

You can't just focus only on the weekly long run mileage. If not making it to 26.2 before your marathon freaks you out, try reflecting on your training log and looking at your overall weekly mileage during your peak training.

🏃Even Eliud Kipchoge, the fastest marathoner in history, never runs the full 26.2 in training. His long runs usually max out at 18–22 miles.

So if you’re building to your first marathon, trust the science and trust your training. 👊

18/07/2025

We kicked off the annual Get Running team retreat last night with this lovely group of ladies.

We are excited to learn together, share some miles, and have fun! 🥰

09/07/2025

🥯 Why you should eat before every run — yes, even the easy ones!

Think of your muscles like a car — carbs are your fuel. If you try to run on empty, you’re more likely to stall out: pace slows, fatigue hits early, and your workout quality drops.

✅ Easy runs? Even a small snack keeps your blood sugar stable & takes the edge off hunger.
✅ Long runs? Carbs help top off glycogen so you can finish strong instead of crawling home.
✅ Speed workouts? A quick hit of carbs fires up your fast-twitch muscles so you can hit your paces.

🏃‍♀️ Bonus: Eating before your run also helps protect muscle (so you burn carbs instead of breaking down lean tissue), keeps stress hormones like cortisol in check, and speeds up post-run recovery.

30/06/2025

🚨 OTQ Hopefuls, this one’s for you. 🚨

If you’ve run a marathon in 2:37–2:45 or a half in 1:12–1:15, you’re right on the cusp of something huge—and we’re here to help you get there. 💥

Our newest coach, Lara, specializes in working with elite & sub-elite athletes chasing big breakthroughs. She’s coached multiple OTQ athletes and is ready to help YOU put in the smart, consistent work it takes to toe the line at the 2028 Olympic Marathon Trials.

The next 2+ years matter. Let’s make them count. 🔥

📩 DM us or head to the link in bio to learn more.

11/06/2025

☀️ Summer Marathon Training Tips 🔥

Hydration Strategy
💧 Start hydrating the day before your long runs. Add electrolytes, not just water.

Pace by Effort, Not Time
🏃‍♀️ Heat = slower paces. Use effort or heart rate to guide workouts.

Run Early or Late
⏰ Avoid mid-day heat. Run at sunrise or after sunset when possible.

Dress Smart
👕 Choose light-colored, moisture-wicking clothes. Add a breathable hat or sunglasses.

Adapt Your Mindset
🧠 Summer training feels harder—but builds strength and mental grit that pays off in the fall.

Stay safe out there!

27/05/2025

Boston + Big Sur = Beast Mode. 💪 It's been 1 month since Rudy dropped jaws with his blazing fast times.

Just six days after running a 2:53 at Boston, this legend turned around and clocked a 3:03 at Big Sur—crushing the Boston 2 Big Sur Challenge with a combined time of 5:57. 🔥

"In a nutshell, after running my 1st marathon in 2022 (Houston 3:24) I kept getting faster all the way to 3:04 in Houston 2024. It was at that point I decided I would run all of the Abbott world majors in under 3:00 before I turn 50 in 2028, which is when I connected with Neely. We did Chicago at 2:59 in October 2024, Houston in 3:01 (bad day for me), and came back with a 2:53 in Boston April 2025. For good measure a few friends and I decided to compete for the Boston to Big Sur challenge and I completed Big Sur 6 days later in 3:03 for a combined time of 5:57."

Two majors down, five to go. Berlin—he’s coming for that sub-2:45. 🚀

26/05/2025

GRC X BolderBoulder 10k 🇺🇸

What a fun shake out run for the team before the race tomorrow!

23/05/2025

Congrats on the overall win, Brieanne!! She set a new course record at the Loop the Lemur 1h course! 🏆

"Loop the Lemur was such a fantastic run and so different from any race I have ever done. It was so fun to run 1 hr and see how many loops I could run around our zoo. It definitely included a few stops to peek at the lemurs (of course) and so many other wonderful animals. Not only was this a special race because it is so unique, it was also special in that it brought the running community together for a great cause-helping conservation efforts in order to protect endangered and vulnerable animals. It reinforces that running can truly make a difference not only in my community, but around the globe." -

You're making Coach want to sign up for it next year!

So cool, and way to go Brieanne!

20/05/2025

🏃 Marathoners, it’s your time to shine... at the 5K.
Summer race season is here, and you know what that means: it’s time to absolutely destroy your local 5Ks. 🔥

Remind your neighbors that you are faster than them.

✅ Use these short races as speed tune-ups
✅ Practice your racing tactics
✅ Reignite that competitive fire
✅ Maybe snag some hardware while you're at it 🏆

Marathoners don’t just run far — they run fast too. Let’s take over the 5K scene this summer.

16/05/2025

"I had such a great experience at last year’s Boston Marathon that I knew I wanted to come back—especially with some of my friends qualifying too. My training block was great and I felt fit and ready. On race day I did have a time goal- and I have to say the hills felt a bit tougher, and the race challenged me more than expected- But I dug deep, recovered mentally and still came away with a PR.

I’m always grateful just to show up at a start line healthy and to cross the finish line strong. What carries me through those tough moments—especially in a race like Boston—is the incredible support from the crowd, my family, friends, and my coach. I wouldn’t be where I am without Rochelle. Every time I look back on each marathon I’ve run—and even a half marathon PR last fall- I see steady progress, and that’s a testament to her guidance. I’ve gotten faster with every race, and I can’t say enough about what an amazing coach (.kiwi) and support she is."

- Megan

Congrats on this physical and mental victory!!

08/05/2025

Shelby won her Age Group at the Flying Pig Half Marathon!

"Sunday’s time was 1:38:07. Not a PR but at my age, I have to grasp reality! My lifetime PR is from my 20’s — I ran a 1:25 flat when I was 29….
I also don’t think the Flying Pig is a PR course, but I highly recommend the race. The atmosphere is incredible; Cincinnati is a super fun place to visit. I ran the race as part of a girls’ weekend and we couldn’t have had a better time (2 gals did the full and loved their experience — even with the hills; another did the 5k the day before and was our cheerleader on Sunday). Pigs were everywhere!! Race organizers encouraged us to choose a pig name to put on our bibs — I was officially Beatrix Trotter, Racer # 9786; I also wore piglet compression sleeves - very out of character for me.

When I signed up, I had no idea the course was so hilly!! Never fear, Rochelle (.kiwi) prepared me with challenging workouts over the block. Every quality session ended harder and faster than it started. I relied heavily on that training during the race since I felt pretty bad from the moment the gun fired. Because of Rochelle’s workouts, I knew I COULD finish stronger than I started, as long as I didn’t give up. And I really wanted to, especially when the 1:40 pace group passed me at mile 4.5 (I wanted to run a 1:37 when I registered). How fun it was to reel them back in at mile 10!! I was thrilled with a sub 1:40 on that course and with an AG win. Huge surprise!

Some fellow GRC runners who’ve recently run some amazing races and continue to inspire me with their running and lives. I have to give a shout out and thanks to Meg and Wendie!"

Congrats, Shelby!

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