Morning Routine | Pro Runner Rachel Schneider – runnersworld.com

Rachel Schneider has a lot to smile about these days. On May 2, the 27-year-old professional runner finished runner-up to Jenny Simpson in the Payton Jordan Invitational 5,000 meters, running 15:21:44. Then, just two weeks later, Schneider clocked an Olympic standard (sub-15:10) in the event, running 15:06.21 to win the USATF Distance Classic 5,000 meters in Los Angeles, California.

“It was a fun race,” Schneider told Runner’s World. “Emma Coburn was pacing it, and I knew that if I wanted to go for a fast time, this was too good of an opportunity to pass up. The 5K is still a new event to me, so I was happy to walk away with a PR and the Olympic standard.”

Before she signed on with Under Armour, Schneider was a five-time All American specializing in the 800 and 1500 meters at Georgetown University. Soon after graduating in 2014, she moved to Flagstaff, Arizona, where she currently lives with her boyfriend and their three dogs: Khaleesi (an Australian shepherd named after the Game of Thrones character), Bubs (a pit bull mix), and Dan (a greyhound puppy).

As many elite runners do, Schneider shifted her focus to longer events after college, trying her hand at the 5,000 and 10,000 meters in addition to mid-distance races. In 2018, she finished runner-up to American 5,000-meter record holder Shelby Houlihan at the USATF Outdoor National Championship 5,000 meters, running 15:32.71.

This month, Schneider will follow up her impressive spring track performances with a new distance challenge on the road: the NYRR Mini 10K, which is taking place on Saturday, June 8 in New York City. In order to go all-out in races, Schneider keeps her mornings in Flagstaff—or “Flag,” as she calls it—relaxed and flexible. Here, she describes how she starts a typical day during training.

Fuel Up With Coffee and a Bar

I usually wake up around 7 or 7:30, and the first thing I do after I get out of bed is drink a bottle of , which is a company that was started by a few guys I knew from Georgetown. Each bottle has 10 grams of protein and MCT oil, which is made from coconut oil. When I feel like it, I’ll sprinkle in some turmeric powder and shake it up—it’s delicious. I always wait to have a big breakfast after I run, but I’ll have a Garden of Life protein bar as a snack before the workout.

Play with Puppies, Read the News

Once I’ve had coffee, it’s time for my three dogs to eat. After feeding them, we play for a while. Then I’ll sit on the couch, check my email and read the news. I get daily emails from theSkimm, which is great because it sums up all the major news stories of the day, and I also subscribe to The North Star, a newsletter and podcast produced by Sean King. Both of these keep me caught up on what’s happening in the real world outside of my running bubble.

Workout Time

I’ll usually leave the house around 8:30 for my first run of the day. On Monday and Wednesday, I’ll run from home, and I’ll often bring one of my dogs if it’s an easy run (they can last for up to eight miles with me!).

We have amazing places to run in Flagstaff—some of my favorite routes are along single-track mountain trails, Buffalo Park, and Lake Mary Road—and I love exploring on my runs. On Tuesday and Friday, I’ll drive out to the track or the roads for hard workouts, then head to the trails on Saturday morning for long run.

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Post-Run Recovery Brunch

I usually finish up my morning workout between 10 and 10:30, then I head back home to make breakfast. I always have either an omelet or oatmeal, and sometimes both, depending on how hungry I am.

I load up my omelet with spinach, kale, chicken sausage, tomato, avocado, and eggs, obviously. For the oatmeal, I make a bowl of old fashioned oats and stir in almond butter, chia seeds, and fruit. I like to snack on fruit—whatever type I have laying around the house—throughout the day to keep me fueled and hydrated. In the summer, I crave a lot of fruit and ice cream, and I’ve really been on a kombucha kick lately.

Since it’s getting hotter this time of year, I’ve been trying to be more cognizant of hydration while I’m training. After a race or a hard workout session, I like to sip on an electrolyte mix like Garden of Life’s recovery drink, and I’ll drink plenty of water throughout the day.