Meals
Ideas for the kind of day you’re on. Not a meal plan. Not macros. Eat food that lets tomorrow’s run stay easy.
Easy
Normal meals. Protein and carbs on the plate. Nothing new the night before a workout you’re treating as important.
My easy go-to is a peanut butter and honey or jelly sandwich. Ordinary food. Not a race rehearsal and not a cut. If the day is easy on schedule, the plate can stay that simple — agency, coaching, and the miles all eat from the same kitchen.
Long / quality
Eat before you go long. Don’t start the long on empty pride.
My mornings are light — one pancake, or toast, or a banana. That is what my stomach will take early. If I start later in the day, I eat more. Your version can be different; the rule is something in before the long, not a hero fast.
Take what you’ll take on race day. I use Honey Stinger gel about every 40 minutes — that is what works for me, not a rule for you. You may need to try a few brands on training longs until your gut stays quiet. Practice the same product and timing you’ll use on race day — stomach, hands, pace — so race morning isn’t the first test.
Quality day is not a license to under-eat and call it tough. Hard sessions need yesterday’s food and today’s. Save experiments for a long that isn’t race week.
Off / desk
Regular food. Same plate as a normal day.
A desk session in the app does not get its own meal. It is not a reason to binge because you “earned it,” and not a reason to cut because you didn’t run. True off days work the same way — ordinary food, nothing theatrical.
Same kitchen. Same honesty as a zero in the log.