Over the course of her junior year, Neely Spence (Sr., Shippensburg, PA) ran with an uncontrollable fire that pushed her to some amazing performances. At Foot Locker Nationals in San Diego, she finished an outstanding eighth place in her first FL Nationals competition. During this past spring, Spence took it to another level, placing second at Nike Outdoor Nationals in the two mile, running 10:20. Spence's goals for her final high school season are impressive, and the road to this point in her running career is an amazing story.
MileSplit.us Interviews: Neely Spence
MileSplit (MS): First off, thanks for doing this interview. The main question most people are wondering right now is, how are you doing? How's training?
Neely Spence (NS): I am about three weeks behind in training right now compared to last year because of NON, but I am running faster and feel stronger than ever.
MS: You had a hyper successful track season this past spring. You finished second at NON in the two mile, running 10:20. How will such a successful spring help you this fall?
NS: I wouldn't call it "hyper," but it was successful, and very exciting for me to finally have a track season come together. My freshman year I got the flu after two races and that was my season. My sophomore year I was anemic, and didn't come around until later, so I wasn't ready to go when it counted. But this year, throughout the PIAA season, I focused on speed. I even ran on my high school 4x400 team! I am a cross country runner. I just love the randomness of the sport. So, I use indoor track to prepare me for cross country, and I use outdoor track to work on my weaknesses so I can be at the top of my game come fall.
MS: With such great success last year, what are your goals/expectations for the 2007 cross country season?
NS: I always expect myself to do my best in anything I set my mind to. I like to set attainable goals so that I don't feel totally overwhelmed early on, and then take each season as it comes. It's hard not to shrink once I meet competition. I always have to remind myself that these other girls on the national scene are just normal teenagers with a passion, because that's what I am and I am running with them. We all work hard and sacrifice so that we can compete at the top. But another trip to Cali [for Foot Locker Nationals] would be nice.
MS: What does a normal week of training look like? What does a week of Neely Spence's training life look like?
NS: I start out the week with a long run of 9-13 miles, depending on what phase of training I am in. I always take one day off. I'll have one medium long run of eight or so miles (I go by minutes), two workouts or one workout, one race and two easy distance days. I don't really do any supplemental training. I ride horses at a local barn, and I ride my bike when I can't use the car. I have a strength training program I do two times per week, along with an ab workout.
I range from 45-55 miles a week, depending again on where I am in training. I think one of the things that people don't realize is that running isn't just another sport, it's a life-style. Both my parents are distance runners, and when I was little my Dad was very elite, so I was raised in the running life-style, so it's normal for me. But a typical day would look like this: Try to get between 9-10 hours sleep, school, and then it seems like I am either preparing for my run by hydrating and staying off my feet, and eating protein smoothies and other foods that will energize me for my run. Running, rehydrating and refueling for my next run, taking care of my body by icing and massage. Homework, chores, a little social time and then sleep.
MS: Many great female athletes run incredibly fast their freshman year, often times slowing down as their bodies mature. You seemingly keep getting faster. This is an issue that is rarely discussed, but how has your training progressed over the past few years to keep you on track and improving each year?
NS: When I watched Foot Locker in eighth grade (the year Katelyn Kaltenbach won), I looked at my dad and told him, "I wanna go," and he said, "Ok, start running." So, I put on a watch and went for a jog. I made it 18 minutes, then walked home. I ran for three days each week after that, and most of it was fast. I would run with my Dad, and it was probably 7:15 [per mile] or so, and then I'd do workouts on the track. Three months later I ran 17:42 in a fast 5k road race, and surprised everyone, including myself. I worked hard those three days and started running four days at the start of my freshman year. I ended 14th at Foot Locker Northeast, not bad for a freshie. But I didn't meet my goal, so I worked another year giong to five days per week once I was a sophomore.
I had a successful fall and was on track to contend, when back in New York [Foot Locker regionals] I was running tenth with 600 meters to go and ended 19th. I don't remember finishing. I was dizzy and so cold! A blood test a month later would show severly low ferritin levels. It took eight solid months to get back to feeling good and really just want to give it another shot.
So, back to New York we went, two weeks before NE to run the course with my club team CVAC. I didn't know the race plan until five minutes before we started. My dad said, "Neely, go for it. Relax the first mile and then blast the back loop and finish like you're on fire." I ran my PR that day. It didn't really sink in until two weeks later when I was back at the course and I heard the whispers. My dad pulled me aside and said, "Neely, some people think you might win this..." I didn't believe him. All I wanted was to qualify. My goal was, no matter what, get in the top ten!
I definitely would give my dad the credit. He held me back so much in the beginning, and even though I wanted to go my freshman year, I probably would have quit after that because I had accomplished my goal. Over the years I have fallen in love with the sport, and I now understand that as a high school athlete the best thing a coach can do for you is keep you undeveloped, and not let you reach your potential too soon.
MS: Pennsylvania is such a great state for distance running. It seems over the past few years, you've had a nice rivalry with some of the runners. This year, your main competition seems to be Carly Seymour. The two of you got to go to Foot Locker Nationals last year, and I am sure you see each other a lot at meets. What is the relationship like between you two?
NS: Carly is an amazing athlete, and I am always shocked by the level of intensity that she races with. She's so driven and so motivated, and a positive person to be around. We spent a lot of time together in San Diego last year, and we've kept in touch, and met at states in track to hang out. We don't actually race throughout the season. She's in a small school division and I am not. So, really we won't compete until Foot Locker regionals. But our friendship comes first, and it's nice to have each other to talk running and everything else under the star.
MS: You are a home schooled athlete. While you compete with the Shippensburg team, you do not actually go there. What is the reasoning behind being home schooled, and how does this hurt/help your training?
NS: Well, being home schooled has nothing to do with my running. My dad is the coach at Shippensburg University (as you know), and it's because of his work schedule. My mom is big into family time, and I used to go to a private school, but since my dad is away on weekends, my sisters and I would only see him for about an hour each night. My mom is a certified teacher, so she decided that there was no one she would rather teach than her kids, so that's what we did. But, I can say that my experience with my high school coach and team has been nothing but positive. I enjoy having training companions and I've met so many great people. I've also had the opportunity to have new experiences like prom, and I am taking a college class through the dual-inrollement program that Shippensburg High School and SU have arranged.
MS: With your dad being the coach at the local university, what is your coaching situtation like?
NS: My dad and my high school coaches work together to make sure that I get the exact training and racing program I need. My high school cross country coach and I have a great relationship, and he is very supportive and encouraging. We talk all the time, and I always have to talk with him before big meets because he always says the things I need to hear.
MS: Being your senior year, do you have a few favorite colleges in mind, or is the recruiting process still working itself out? Any chance you'll stay around Pennsylvania and run for your dad's team?
NS: Oh gosh, not the college thing again! This is everyone's favorite question. I plan on taking my five official visits after my cross country season is over. Right now I am looking at the University of Colorado, Baylor and a few others. One of the things I am really considering is going to Shippensburg University and running for my dad for a year to get adjusted to the college thing, and then possibly transfering after that to broaden my horizon. My number one thing is that I don't want the stress of college to hinder my athletics, and I know that my dad's protocol works for me. So, as you can see, things are still up in the air, but I know that there is no perfect school, but there is one that will be just what I am looking for. I just have to find it. And, when I start freaking out over it, I just repeat the verse, "For I know the things I have for you, plans to prosper you and not to harm you, plans to give you hope and a future."
Thanks Neely for a great interview. Best of luck this season!