Week 7: How to fuel your long run | Feed Your Runner

We've picked some delicious recipes to fuel your training! Plus learn how to fuel during sustained efforts and check out this week's grocery lists.

Hi friends,

Happy Valentine’s day! We’re celebrating in true little girl style with pink rice krispie treats. :) We’ll use freeze-dried strawberries and sprinkles to make them extra fun.

Clayton got a Wahoo treadmill last week, just in time for cold temps and snow this week. He prefers to be outside, but I’ve been so grateful that he’s had sure footing this week on the snowy days this week. It’s been fun to see him test out the “run free” mode.

What have the girls and I been reading this week? Dragon Slippers by Jessica Day George. I loved this one as a kid, and it’s been so fun to re-live it with them.

Good luck with training this next week! It’s easy to be motivated at the beginning and at the end, but it’s these middle weeks that take daily discipline. As Clayton likes to say, fall in love with the process and the outcomes will come.

Take care,

Ashley

P.S. Episode 2 of Clayton’s Boston Marathon Build docuseries will drop tomorrow on YouTube, so stay tuned!

Breakfast

Clayton runs twice a day, and his morning run is usually 10-12 miles. So breakfast is a big event! We aim for protein and lots of carbs, particularly carbs now that his training is intensifying. In addition to this week’s options, we’ll serve things like oatmeal, toast, hash browns, and granola each morning.

We recommend making these sandwiches with the whole eggs instead of just the egg whites. They turn out better, plus you get the added nutrition from the yolks.

Lunch

Clayton usually eats big breakfasts (post morning run) and big dinners (post afternoon run), so we keep lunch time pretty simple. His typical go-to is turkey sandwiches with pretzels or chips—or mac-n-cheese when our 4-year-old can talk him into it. We’ll include a serving of tuna this week for omega-3s as well.

Snack

Dinner

Monday: easy mileage

The pasta base is the perfect prep for the next day’s workout. Carbs!

Tuesday: workout

Post-workout omega-3s!

Wednesday: easy mileage

Take advantage of the rice base to load up on carbs for the next day’s workout.

Thursday: workout

Ground beef stroganoff leftovers.

Since we’re now serving this meal post workout, we’ll serve more stroganoff in addition to the noodles in order to meet Clayton’s recovery needs after a hard workout.

Friday: easy mileage

Pineapple chicken rice bowl leftovers. Once again, the rice is great leading into the long run.

Saturday: long run

This feels like the perfect comfort food after a cold long run!

Sunday: recovery day

Deconstructed chicken pot pie leftovers.