Six years ago, my husband and I went to Cabo for our Honeymoon. 
I was in full force training with the USA Championships which were only one month away. It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:
1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.
2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.
3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.
4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!
5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule.
Happy travels, and happy training!
Her attitude of setting big goals that are scary, and then putting in the work to make them reality by pushing herself beyond her comfort zone, is what the journey of running is all about! From those who just ran their first mile ever, to the greatest Olympian, every runner goes through these same emotions so we wanted to share this story with you so you know you're not alone!We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team. 
Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible. She puts that belief to the test as she balances her own running career, coaching, and a baby on the way.
Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.
We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.
Follow us and learn more from Neely!
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@runcoachsays @movecoachsays
Understand the pros of protein synthesis. Your body can only absorb and utilize 15-20 grams of protein at a time. Instead of over indulging on protein in one sitting, try spacing it out in 4-6 doses per day with your final protein snack just before bedtime. One cup of greek yogurt, 3 ounces of meat, fairlife milk, protein supplement, some cereals, or a smoothie are all good options. If you have protein in your system right before bed, your body can actively use it during the peak recovery that occurs with sleep!
There is huge benefit to a routine when it comes to sleeping. Develop a routine that works for your schedule that allots minimum of 8 hours of sleep per night. If you have a set time you start getting ready for bed, you will have better time management throughout the day, resulting in less procrastination and other stress inducing habits. Sleep is when your recovery hormones are at their highest and are working hard to make you stronger, fitter, and closer to your goals.
Happy training, and more importantly, happy recovery.
Do you want to incorporate strength training into your routine? 
The use of specific exercises to gain strength and decrease weakness can greatly support your running endeavors and help avoid injuries. Add these four exercises into your training program at least twice per week, and after a month of consistency, see if you feel stronger, faster, and more durable.
Do you find one side of your body to fatigue more quickly than the other? Stay focused on this strength training routine, and see if you are able to even out the imbalances.
The goal of a training plan: To take you from where you are, to where you want to be. 
A good training routine encompasses fitness, mental focus, and good habits that get stronger with each week.First, you start to build a foundation, or base, that will hold up and support the entire pyramid. From there, the focus is to consistently meet your daily goals as you progress towards the peak. With each run, you train your body and mind to handle the workload, and you adapt your lifestyle and schedule to support your daily efforts.
Ultimately, your pyramid will be completed in the peak week, which is your final goal of the training cycle. To accomplish this, the Runcoach vV02 algorithm helps you along the way with pace and workout adjustments as you progress. The goal of this training philosophy is to keep injuries away with appropriate stress and recovery.
The ability to train consistently, and without injury, always results in higher fitness and better mental focus.
With a well constructed pyramid, you will be ready for whatever race day brings.
For many runners, the bombing at the 2013 Boston Marathon has been a “where were you when you heard” moment in the year that has passed since. In the immediate aftermath, many marathoners fielded repeated questions from casual acquaintances and close friends and families alike, concerned for their safety if they were running, concerned for their safety even if they weren’t running, curious about details about which the runner in question may have had no additional information than the average person. Runners may have even dealt with a lot of “could have been me; could have been my family” feelings. In general, many of us spent a fair amount of time reflecting on the race, the events which led to its premature ending, and how to respond.
The events of last April 15, where three lost their lives and 170 were injured, struck a chord among many, whether they were familiar with the experience of running a marathon or not. Late summer Boston qualifying event registrations swelled as athletes started training for a chance to hit a mark before the September entry date. Athletes who may have never run a marathon or even a 5K before pledged to train and enter this year’s race. Runners whose race was left incomplete by police road blocks vowed to prepare again in order to finish what they started. “Boston Strong” iconography became immediately understood as the extra dose of motivation needed to accomplish any array of tough tasks.
With the 118th running of the historic race only a few days away, the adrenaline is pumping through the collective veins of a race field ranging from Massachusetts native and American hope Shalane Flanagan down to the “run to finish” athletes in the third wave. If your Patriot’s Day does not include the chance to join with these individuals as they strive for a national catharsis on behalf of all of us, what can you do to make a difference while the eyes of the world are turned to this bittersweet occasion?
Encourage others
Overcoming fear with courage has been a driving desire for many taking part in this year’s race. For many of us, the fears that prevent us from getting out the door and starting down the road to a fitness goal are not nearly as sensational, but no less crippling in their ability to let inertia prevent us from moving forward. Consider with whom you can partner to start toward a new goal by engaging in regular exercise. Make a point to come along side them with encouragement this week.
Donate
Marathons and charity drives go hand in hand these days, but if you are able and have been looking for a way to make a tangible difference, this race and those running it provide a group of people and causes who are likely some of the most highly motivated athletes to take on the fundraising challenge, including a lot of first timers. Check out the list of official Boston marathon charities or scroll down your Facebook page. Likely a runner you care about and believe in is working hard toward a big goal on Monday with others besides themselves in mind. Get behind them if you can!
Set your own new goal
Your training plans might not include Boston, or maybe the will was there, but the qualifier or time to train well was not. Use the opportunity to consider what breakthrough you have been delaying and make some concrete plans toward getting past it. Many have shown tremendous commitment and perseverance this year as they prepared for this particular race. Let their stories inspire you to do something inspiring yourself!
Reflect, remember, and process
Running can often be our escape from the stresses of every day life. Depending on how close you were to the events of last April 15 or how shaken you were by the news, you may not have had the chance to be mindful of any grieving process you may have been going through, even if it feels a bit remote and true grieving is not the word you would use to describe how you processed your feelings about the tragedy. Because we have some of the common experiences shared by those directly affected by the bombings, we would do well to make sure we haven’t glossed over any lingering doubts about future situations, talk it through with others equipped with helpful insight, and be conscious of our resolve to move forward confidently.
“Boston Strong” is a powerful phrase. This week, consider how you can truly embody the spirit of the words and encourage others to do so with lasting, positive impact.
The main way to meet your goals is to follow your training plan, but it never hurts to put a little thought into what could help support your active lifestyle! Recovery, Strength Training, Consistency, Hydration, Mid Run/Race Fueling, and Pre-Run /Post-Run Nutrition are all important details that will help you feel stronger and healthier. There will be a series of blog posts on each of these topics, stay tuned!
Pre-Run and Post-Run Nutrition
When it comes to good eating habits, the number one thing to remember is moderation. Unless you have an allergy, or know certain foods don’t sit well in your stomach, then nothing is off limits. It’s all about the timing, and learning a good routine that works well for you. There are two key times when nutrition is critical during training; pre-run, and post-run. Let’s explore these in more detail.
Pre-run fueling is critical to dial in, especially if you have a sensitive stomach. If you’re a morning runner, you may not have much time to grab a snack before heading out to get in your training. Try something light, easy to digest, and carb focused for quick fuel. A banana, piece of toast, granola bar, sports chews, electrolyte mix, etc. All followed by water to wash it down and kick start your hydration for the day. Getting in some calories and fluids before a morning run is really important because you haven’t eaten for many hours, and you may have become dehydrated throughout the night. Fueling up beforehand will help ensure the success of your training efforts.
If you’re an afternoon/evening runner, than you have a day of meals to plan before your run. The morning isn’t too specific, but the meal/snack 3 hours prior to your run is very important. You will want to stick to something bland and not too heavy. A giant burrito may not leave you feeling great on your upcoming workout. Instead, try a sandwich, soup and side salad, sushi, etc. Good choices are things that are low in fats, easy to digest, and include no ingredients that irritate your stomach. Having a meal 3 hours before a run allows the body time to process and use the food as fuel. This will also help prevent cramps from eating too close to exercise.
Post-run fueling is all about starting the recovery process. In a run, your muscles are put under stress, and afterwards, they need protein to rebuild. Having carbs with your protein helps expedite this process, and according to the Olympic Training Performance Center, can also help boost your immune system. If you struggle to eat solids after running, you’re not alone! Try yogurt, smoothies, popsicles, or protein enriched milk. Whatever you consume post run, focus on carbs, proteins, antioxidants, essential fats, and fluids. The suggestion is to get in 100-200 calories within an hour of completing your run. You then have enough fuel to kick start recovery, protein synthesis, and rehydration before you get in your next full meal. Finding a routine that works for you will allow your body to function at it’s best and be ready to nail those workouts as you chase your goals.
