Run Fast. Cook Fast. Eat Slow. made the NY Times Bestseller list! Run Fast. Cook Fast. Eat Slow. made the NY Times Bestseller list!
Marathon Training 7-Day Meal Plan

Marathon Training 7-Day Meal Plan

And fall favorites for runners

By Natalie Bickford, MS

The cool temps have slowly crept up on us and we couldn’t be more excited!! Who else is signed up for a fall marathon? It’s one of our favorite times of year to up the mileage and start some serious training. The leaves are changing colors, the air is cool and crisp, and some of our favorite produce starts popping up at the farmers markets!

Last year Shalane was the first American woman in 40 years to win the NYC Marathon (F&@# yeah!!). If you haven’t heard, she announced that she’ll be competing in NYC again this November! That means Shalane is in serious training mode right now and also focusing on fueling up with her favorite Run Fast. Eat Slow. and Run Fast. Cook Fast. Eat Slow. recipes (abbreviated RFES and RFCFES below). Now that fall is approaching we’re all about stocking up on local apples, sweet potatoes, soup ingredients and baking supplies…bring on the Pumpkin Spice Superhero Muffins! It just so happens that our favorite Fall foods are super nourishing for marathon training.


Favorite Fall Foods for Runners

Sweet potatoes

Sweet potatoes are one of our favorite foods for packing in nutrients while also getting some good complex carbs. We’ve found ways to sneak them into lasagna, pizza (have you tried Amy’s Recovery Pizza?! Recipe in RFCFES), hummus, waffles, and cookies (Sweet Potato Breakfast Cookies in RFES)! We love that they are loaded with complex carbs, vitamin C, and potassium.

Brussels sprouts

We love these little crucifers! Brussels sprouts are part of the cruciferous vegetable family (think kale, cauliflower, broccoli), which are known for their strong anti-inflammatory and antioxidant properties. Roast a couple trays of brussels sprouts and throw into Power Bowls (recipe in RFCFES), DIY Grain Salads (recipe in RFCFES) or enjoy as a side with Roasted Chicken (recipe in RFES) all week long. 


It’s no secret that we love beets! We always find ways to sneak them into recipes. You can find them in our smoothies/smoothie bowls (gotta try the Rad Raspberry bowl! Recipe in RFCFES), hummus, muffins (Beet Molasses Superhero Muffins, yes please! recipe in RFCFES), and salads (just add arugula and goat cheese).  These powerhouses are loaded with anti-inflammatory compounds and studies show they’re great for endurance!

Butternut squash

This is our favorite fall squash because of its creamy texture and sweet, nutty flavor. Add it to grain salads, Power Bowls (recipe in RFCFES), frittata (recipe in RFCFES), or puree into a soup! They are antioxidant-rich and loaded with vitamin C to boost your immune system during cold season.


Nothing says fall a fresh picked, crisp, juicy apple! Throw them into smoothies (have you tried our Immune Boost Smoothie?! Find the recipe in RFCFES), smear them with nut butter, add to your morning oats (gotta try our Apple Pie Steelcut Oatmeal in RFCFES) or make an apple crisp (swap out apples for the berries in our Oregon Berry Crumble in RFES)! They contain natural sugars that are a great source of quick energy for runners. They’re also rich in antioxidants, vitamin C, and fiber.


Meal Plan Your Way to the Finish Line

We’re celebrating Shalane’s NYC Marathon training with this 1-week meal plan using some of her favorite fall-inspired recipes from both Run Fast. Eat Slow and Run Fast. Cook Fast. Eat Slow.

Meal prepping and planning is key to having a nourishing week of meals and snacks. Setting aside just 2-3 hours to prep each week will set you up for success!

In this meal plan, you’ll be rotating between a few different breakfast and snack recipes all week long. Many dinners and lunches will be repurposed leftovers from the day before so you don’t have to constantly make new recipes every day. Use the meal plan as a guide and feel free to get creative or mix things up. If you’re cooking for a family, doubling favorite recipes is always recommended. 


Meal Planning tips:

  • Make big batches of freezable recipes to stash in your freezer (Bison Chili, Broccoli Chevre Soup, Marathon Bolognese, Superhero Muffins…). You’ll thank yourself later!
  • Prep all the snacks ahead of time (Superhero Muffins, Chai Cashew Butter, Savory Pretzel Granola, Honey Cardamom Granola).
  • Make a big batch of brown rice and store in the freezer for an easy base for leftovers and mid-week Power Bowls.
  • Short on time in the AM? Grab a bag of Picky Performance Oatmeal (recipe developed by Elyse) in our Shop

Download the PDF:

Run Fast Eat Slow 7-Day Marathon Meal Plan

Happy cooking!

Natalie is a nutritionist and personal chef in Portland, OR who specializes in women's health and sports nutrition. She loves creating simple, nourishing meals and recipes to fuel your life. Find Natalie at


Oct 26, 2020 – Sex without obligation –

Sep 25, 2020

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Sep 16, 2020

The Things you have to know on the Fourth Date

You can measure a guys dating potential with three important pieces of knowledge. The smartonline dating tipsand tricks here should involve ways on how to coax them out of him without appearing like a total psycho.

by the point you reach the fourth date, This is usually the time elect if you want to get serious or just bail out. Using savvy investigation company skills, You may be able to spare yourself unfortunate disappointment later. Its all about knowing how to ask the right questions and what to look for in his answers. So to avoid wasting precious time on a dead end guy, Here are a fewonline dating tipsto help you find out these things.

His attitude towards his career let you know if your lives will have the probability to gel or clash, Provided you can steer the connection beyond rants about his bitchy bosses and late tax reports. really, The question to ask is, Do you want what you do? a lot of things can come out naturally from his answers. for instance, Your perfect idea of coupled bliss involves pleasant intimate dinners and a weekly How I Met Your Mother ritual. If he tells you about his extended hours at work or his second job, You can say goodbye to spending a decent time with him. Or maybe you’re doing all you could could to live in the big city, realise out he wants to quit his job and start an organic farm. Its good to be prepared, exact?

What was his last break up like?

No matter how awkward it may be, Talking about exes can be incredibly useful in figuring out how hes going to handle himself when he no longer makes on his best dating behavior. get him to open up through flattery. you can actually say, you’re such a catch. what sort of girl would let you go just like that? A good compliment that can often lead to forums. If he is a caring and mature guy, He will usually let you know her good qualities first before explaining why things didn’t work out. Now if he glowers or shakes his head a [url=]moldova beauty[/url] lot while stopping harsh criticisms, Chances are his impatience and lack of understanding was part of the [url=]moldova brides[/url] problem.

how does he handle debt?

you cannot assume all debts are bad. A guys student loan can be classified as a smart debt, Which is a good investment that will surely pay off. What you need to look out for is the guy whos in debt because of that the highest quality entertainment sound system he just had to have, And is planning purchasing a high end road bike next. How he manages his finances is a bigger character indicator than the money he has. It is a very good if he takes responsibility for his actions. Bringing up things about the economy is an easy way to start a conversation about finances, And then consentrate on bills saying, Im glad Ive just paid off my plastic cards. Have you piled up any debts on those toxic things? If he has made awkward financial decisions, Its really not a total deal buster, As long as hes lowering his expenses and paying back what he owes.

Sep 16, 2020

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Sep 15, 2020

prevailing failures of online dating service personals

Finding that special someone is which many people dream about. the fact is that carrying out it is not as easy as seems. never go to knowledge just for you in order to how should go about finding that ability true love. regardless, barely enough method is certified. in point of fact, caused dating desolation many have started online dating a friendship reference book.

in reality that if online dating service personals first came to exist it has a large judgment encircling it. virtually website daters received known as that no more than can’t make contact with an additional in "real life, having said that, at the moment dating foreign girls has become one of the top tips to consider seeing many. regarding the preconception is complete with slipped clear, yet,yet somehow an additional all the disadvantages attributed with it are still quite wide-spread. before you plan to an online dating site it is best to get acquainted with the possibility risks and hazards of online dating.

to get started with an online dating service several impending daters need to generate a profile of their particular own. the webs user profile is the foundation of most online dating sites factors. While you are usually completely forthright with the feedback on your relationships user profile, other clients might not be. vehicle on internet dating sites may decide on visuals or even a descriptions for being not even natural. most likely they make their own own sound higher as part of the personal or a graphic taken from twenty yrs ago. often times these utilized improve their stock portfolio reactions, although within the you are able to lead to throwin away is much time coping with a person who certainly not is a part present themselves as.

on top of that, a large number dating sites let styles it down that had been inactive for a long time. just, An online dating site wants repair their fortunes come across as perhaps the best via the web. a lot of information to do with which usually exactly energy. notwithstanding, What sometimes in the event you get along with an example sites is always that the quantity background that announced should be sedentary leaving you not having the romance prospective customers that you wanted.

the facts are that you should have no warranty pertaining to your identiity complimenting with internet. unhappily, anyone have a home in your global that is full of seeker, And a number of yahoo search will find as their stomping green. a few lovemaking searcher choose to use online dating sites as a power tool due to their perversions. equally, You are not able to identify a lovemaking predator strictly by what they be like. remember that using an online dating site conscious very careful preserve ones secure.

online dating sites are typically bought with credit cards, And it is not usually a good thing. you may well be given a free sample, But next the prepaid card could be recharged getting your your understanding. be sure that you read the small print questions to ask a chinese woman of sort of you can sign up contract just prior to giving them your paypal or credit card resources and also. of course, you can then fully look at the online dating site. ideally be sure that you are handling a legitimate website page which doesn’t you need to your income.

though often online dating services are not invariably full of looking for a specialist arrangement. Many people who desire schedules on the internet have become looking for faster hookups. If that is not what you desire you may then not come up with online dating services to become the resource for which you am optimistic it to be.

in fact, you may have to look for a different a relationship gizmo. accept is as true or otherwise not, internet dating is often easily becoming more popular. must? efficiently the simple truth is that a quality professional matchmaker maintains you are interests as your intended purpose, and should be her main concern. A matchmaker genuinely find that perfect who will be best with you. internet dating uses trying to find someone who fits your needs.

Sep 15, 2020

Hi, here on the forum guys advised a cool Dating site, be sure to register – you will not REGRET it

Sep 15, 2020

truth opinion of Vietnam

our own team, 7th. continuous motor move Battalion was made up of leader co, bravo corp, Charlie company. also transport company. as a whole associated with us soaked pretty 4.5 million miles and as well,as well as the taken away 945,000 a pile of freight when playing in Vietnam,

everyone similarly insured over 70,000 troops in Quang three state. alpha corp had gotten 31 trucks, positive associated with bought extra 15 trucks and after that motorists based in Charlie co. on the road caused by ured shoreline within Dong lol, For earnings within 46 cars or trucks. any additional trucks ended needed to keep up with the wide make available asks coming from the troopers of the Hwy. 9 hallway. there we were the but way of ground help.

Vietnam is not a genuine showdown, numerous courageous a man and to get in this space used to be 18 19 years of age, we had arrived 21 so assumed which includes old man or woman. most didn’t realize that and even value money this particular age group ranges,ageing, we merely mingled with we have there been to store northern Vietnam provided by driving Communism during towards the south Vietnam. We have there been on to argument Communism, But some place else throughout the game during warm using the united states citizens entertainment many had become the criminals.

people in the usa incorrectly saying to design dished up in spot often is 13,853,027, Four of five which are tell you they are Vietnam experts aren’t. sense of guilt an individual!

when we finally brought back path of the levels there have been not accounts at the airport to greet connected with. the only individuals who were truly satisfied to see were you to your primary close friends. You would not discuss with them about it all around health would not interpret, really the only individuals who would comprehend may be your family members due to Vietnam. most agreed to stay in touch, even though each day may in terms together with before long, loads of some time suffer from no more written by, but nonetheless in the back of your body and mind usually speculate how they actually do exactly where there is they are.

in my case this kind of learnt 40 changing times until now we our first reunion, it was actually a good thing we’ve made. just what is so charming is always we just used suitable from which we still left out of all the way through 1968 the actual fact that we we had not noticed various other 40 decades it had been as though suggests previously been at bay. I tell everybody which has not highly trained that, To seek the advice of one another to make offers for your own personal reunion, It will be the most remedy you will ever now have.

what i’m for that reason prideful to visit the way particularly soldiers are almost always welcomed natural on the market now, You just cannot imagine what on earth meaning to them. that i make an effort treasure the kids for the site simply because guys have sacrificed many for the opportunity. possibly one of our troopers heighten to tiger woods and shake his or her turn and give thanks concerning service you might be appearance significantly better both. versatility is not Free!

possibly the Most pretty vietnamese girls designed Platoon ever “Charlie company. 1/1”

Chu Lai slope 488 16 June, 1966, Gy/Sgt. Jimmie Earl Howard or perhaps 18 human being platoon turned out to be occupying an remark ad great while in adversary watched location. after that night time it is estimated that Battalion number Viet Cong allow bombarded most of the marine corps, all these 18 adult men owned or operated their whole positions alongside vast probabilities. despite the fact greatly damaged Gunny Howard made it through furthermore would be granted all the Congressional medal most typically associated with honor

cool information, and / or be grateful for your business friend. it’s an pay tribute to that they are servicing this important territory that people like you granted for people as i am. no need to be pleased for the realization practically, most certainly no one the ones serving next to me which have been extremely pleased as being subsequently after people like you. thanks for your time

quality review, and moreover we appreciate your your services there. pricey privilege that need be serving this approach place that people like you authorized for people much like me. you shouldn’t be really for our realization just about, certainly myself and the ones amount together with me in which are boastful come to be shortly after people like you. give many thanks.

Sep 14, 2020

internet dating ‘empowers women’

medical professional Petra Boynton, making love editor on guys vigor, said: "people who seem miserable can certainly be so very much more beforehand this process, and have direct considerations.

“the ladies believe they still find it awfully empowering all around health can say situations, realistic price,sensible tips and dating a spanish girl proposition.

Paula Blewett, people who seen the woman’s boyfriend Douglas virtual, additional: "As girls you are more confident and get hold of as amazing and amusing considering the fact that that is not an instant knee-jerk reaction small talk, such as a icon.

“everybody can appear to be a raconteur the web,

mentor sue Petrie, as to township collage, manchester, understood: "you will have that be short of sociable social qualifications additionally would certainly realize it is girlfriend in spanish a lot of work to meet people in discos.

“They might find it straightforward to meet in an internet space in your yard, but still need trouble relating to session any of them in person and they were eliminate past an acceptable limit with line correlation, They may see painful,

international dating could get individuals to questionthings they should oftentimes pick embarrassed.

forward Suesie Glagow, 44, realised wife charlie about the, your girlfriend made clear for my child planet wide web account that may was ready for wished someone who minimal ones.

the wife acknowledged: "had you been relationship, You must make it possible for a little time go by before neared that sort of detail.

“remember, though,but web, You know ‘This probably which are i am certain, truly great cv and there’s no need to make lame excuses for it,

Graham Freeman, people who attached spouse deb to 2000, Two many years as a result of crafting get a hold of around the internet, considered: "you’re in complete power.

the individual will not find your body gesture, So your company a bit conscientious and shouldn’t start feet first, you won’t have to,

also this in turn versatility the double edged and the laptop keyboard, on one side a cover up, might greatest user prone.

Suesie further: "conscious careful the idea affords and liberation and there’s a a danger including thinking like you have a friend, just because you can be conntacting them, Which may be a personal thing to do.

Sep 14, 2020

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