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What I Ate Wednesday: 22 Mile Fuel

Hi there, friends!

I haven’t done a What I Ate Wednesday in a hot minute, so I figured it was time. Even more fun, I figured it would be great to recap all of my eats after a 22 mile day. I’ve done 20+ mile runs the last three weekends in a row, so I’m feeling much more experienced with them. So, here is how a typical long run day goes.

Pre-run snack

6am wakeup: I immediately drink a glass of water while turning on the coffee maker. I toast a piece of Dave’s Killer Bread and slab it with peanut butter and banana slices. I also had a pumpkin muffin, and some half caff/half decaf coffee.

pre run meal, toast, 22 mile fuel

I head out the door around 7:30 for my long run. During the run, I had a few gels and probably 36-40 oz of water (more on that here). I spaced the gels out every 45 minutes or so, and drank water throughout as needed. By the end of the run, I was beyond thirsty so chugged more water.

I was also craving fruit, so I ate some sliced mango (unpictured). I was so glad I packed that to have after. Vitamin C is also a natural antioxidant, so it is great for combatting the free radicals and oxidative stress that running creates. I decided to stop for a Dunkin Donuts iced coffee with two pumps of pumpkin. I’m a Rhode Island girl, so I always choose Dunkin over Starbucks. Plus, I don’t love the PSL’s, which are wayyy too sweet for me. But when I can control a little bit of pumpkin flavor, it’s delicious.

pumpkin iced coffee

Lunch #1/Post Run Fuel

The only thing I want after a long run is water and smoothie bowls. That hasn’t changed, despite the weather cooling down. I made this smoothie bowl with Vega One Performance Chocolate Protein. Obsessed is an understatement.

smoothie bowl, 22 mile fuel

I love this protein powder because it has 30 grams of protein. It is made with turmeric and tart cherry juice, both of which are great for recovery. I topped it with more pumpkin muffins (only 1/3 of it made it into the picture since I chomped on it before taking), Justin’s vanilla almond butter, hemp seeds and sprouted oat granola. I combined spinach, frozen bananas, frozen blueberries and 2% milk for the smoothie base.

Lunch #2

Mini salad with some salmon turmeric burgers, which bonus, are also good for inflammation thanks to the healthy omega 3‘s and turmeric!

Turmeric Salmon patty

And this kombucha that I love. With two pumpkin chocolate chip muffins (You can see how quickly I can go through a stash of muffins). Also, some freshly cut pineapple and strawberries.

wiaw 22 miles wiaw 22 milesfruit

I’ve found that I have been mindlessly snacking a lot while marathon training. Yeah, I definitely need the extra calories, but I’m trying to become a little bit more conscious about what I reach for, especially if I’m snacking consistently.  These muffins are made with flax and oats, so complex carbs and healthy fats there, which really make a difference. I’m a serial cereal (weird to place those two words next to each other!) snacker, but it obviously never holds me over. I’ll learn some day…


Ed and I went to Brixx for dinner. I had the greek pizza, and we also split the korean BBQ meatballs – newflash, they weren’t that good. A little too dry for my taste! But I was craving meat, so we still ate them.

BBQ meatballspizza

In between all of my eating, I was icing, watching football and working on blog stuff. I was also trying to drink lots of water. Sometimes, the hunger doesn’t hit me until a day or two after a long run, but on this day, it hit me strong!! I was starving like every hour.


More pizza, but this time, to tame the sweet tooth! 2 delicious slices of this dessert pizza! I eat the chocolate peanut butter yogurt glaze by the spoonful. Plus, since the crust is made with oats and high protein almond flour, it’s rather filling. I just subbed the kiwi and used banana. You can never go wrong with sliced banana, am I right?

Fruity Dessert Pizza, Gluten Free, Chocolate Peanut Butter Glaze, pizza

The rest of the night was spent relaxing in an Epsom salt bath and reading this. I’m trying to read for pleasure, but who am I kidding, I’m taking so many notes. So much good stuff in here!

Favorite recovery food/fuel?

PSLs, or do you have another seasonal favorite?


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  1. I love DD! I get their Pumpkin Spice infused coffee to brew at home and it is so good – flavorful but still black coffee with no sweetness. I love oatmeal immediately after a run, but then I usually crave meat, oven fries, or pizza after a long run.

  2. Pumpkin muffins are SO good this time of year (and who am I kidding, all year)! I definitely justify extra snacking when I’m running lots of mileage, too, but I do think the extra hunger is real!

  3. This all looks so yummy! I’m definitely a dunkin girl over starbucks anyday.. there is one right by my apartment, so I always timed bt afternoon runs all summer to end right at the time of happy hour 😉 also thinking about starting marathon training soon so props to you for 22 miles!!

    1. That’s a perfect afternoon run ending. Marathon training is fun for the most part, and will teach you a lot about yourself. That’s exciting! Thanks for stopping by, Megan!

  4. That dessert pizza looks so good! I’d agree with the banana over kiwi…banana is never the wrong choice 🙂 I’m not a big coffee drinker but I love holiday flavoured teas (pumpkin, candy cane, etc). So tasty!

  5. Love Dave’s Killer Bread and Vega protein! Saved my life marathon training. I’m so boring I can’t stand holiday coffee drinks like PSL’s or peppermint mochas,,,now trying different pumpkin beers in the fall…sign me up haha!

  6. yesss to dunks girl! i’m a boston gal so I am a huge dunks fan. Love their pumpkin coffee too 🙂

    Favorite post workout fuel for snacks is a bar and fruit! Been loving the now cow bars and perfect bars. And favorite post workout fuel for breakfast lately has been cereal with almond milk and fruit and greek yogurt!

  7. I’ve been loving muffin lately too! Luckily I keep a stash in my freezer for when a craving hits. I’m not big on coffee, but last night I tried the new Pumpkin Spice Almond Beverage from Trader Joe’s and I have a feeling it’ll be my go-to drink for a treat. It was kinda like a lighter, pumpkin flavored egg nog. I may actually drink some coffee with a big splash of this in it.


  8. Hmm… I’m not really a coffee gal, but we did get a PSL from our local coffee shop; it was pretty good. 🙂 And I totally agree about smoothies being a really yummy post recovery food. I always crave something cold and smooth and easily digestible after a long run.

  9. Starbucks over PSL but I usually only drink coffee once a week and its more a sweet treat drink. I really love eggs with bread post run. Hope to see you at FNCE this weekend 🙂

  10. Mmmm everything looks amazing – especially that dessert pizza! And I have yet to buy any pumpkin flavored coffee just yet but when I do, it’ll be totally DD!

  11. Cool book! I wouldn’t have expected there to be a book on such a topic… but I guess there’s a book for everything!
    Starbucks PSLs are far too sweet, even for me, so I always either get mine with half or one less pump… then I like it. I just made a batch of pineapple strawberry kombucha. Wish I could ship some in the mail for you.