Neely Spence Gracey has represented team USA five times including the IAAF World Cross Country Championships and the Pan American Games. In college, she was an 8x NCAA DII National Champion. Neely was the top American at the 2016 Boston Marathon and the 11th American female ever to break 70 minutes in the half marathon. She also set the world record for the fastest stroller mile with a time of 5:24!

After taking time away from competitive running to have her two boys, Athens (5) and Rome (2), Neely just ran a personal best time of 2:30 in the marathon and qualified for her fourth Olympic Trials. 

Neely has been coaching runners for a decade and has helped 1,000 athletes reach their running goals!

In this episode, Neely shares her favorite interval workouts in fantastic detail!

You can follow Neely at www.instagram.com/neelysgracey.

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Sponsors

ASICS - Check out my favorite footwear brand, and the new Metaspeed Sky and Edge Paris racers that are out and they are amazing! Check them out at www.asics.com.

SAYSKY - What makes SAYSKY different from other apparel brands is our will to support sub-elite athletes; those whom we call “everyday heroes” – people who are joggling work, friends, and family, but still have the time and dedication to train hard and have fun along the way. This mentality is what SAYSKY celebrates and something our community can relate to. Also, their gear is insanely durable and will last for years and years. Go to www.saysky.us to see all of their offerings and use code "RAMBLING15" to save 15% on your purchase.

Peregrune - I've been using Peregrune supplements, including their Runner Multivitamin and Runner Joint, everyday since 2023 and for good reason. They are NSF and third-party tested. They are also for runner, created by runners. Save 15% on your purchase at www.peregrune.com by using code "RAMBLING" at checkout.

Baystate Marathon - "For Runners, By Runners" is the mantra of this fantastic race. They have experienced pacers at the Boston Qualifier times and consistently qualify ~30% of the field as its a fast, flat course with phenomenal on course support. The 2023 Baystate Marathon was ranked #15 in the top 50 BQ marathons by FindMyMarathon.com. Use code "rambling" for $10 off any distance at www.baystatemarathon.com.

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Rambling Runner Resources

Personalized Coaching - Are you looking to work with a running coach? I am here for you! I've been working with runners of all ages and abilities for five years - from newer runners, masters runners looking to PR, and folks hoping to break 3:00 in the marathon. You can learn more by going to www.mckirdytrained.com, where I coach, or by emailing me at [email protected].

Rambling Runner Run Club - I am excited to announce a new venture that I’ve been thinking about creating for over a year. This is a place to interact with fellow runners, catch-up on the latest in the running world, and learn from your fellow amateur runners. In addition, each month I will host conversations, interview people from across the running world, and share interesting and insightful content. Join us here - https://rambling-runner-run-club.mn.co/landing/plans/1433028.

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