Pre- and Post-Run Fuel

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I hope you had a wonderful Saturday!  I worked this morning at the clinic but got to relax this afternoon after my run.  It was lovely.  Lots of patio sittin’ and time in the sun.


While at the clinic, I had this awesome salad.  It was packed tight into my one clean piece of tupperware so it’s way bigger than it looks!    In the mix:  greens, tomatoes, goat cheese, sunflower seeds, carrots, and balsamic.


A perfect office salad, if I do say so myself. 


Came home, walked the dogs, and ate half a banana with a smear of chocolate peanut butter for my pre-run snack.  I’m experimenting with different pre- and post-run snacks (beyond toast-based things).  This was perfect for a 5 miler (which I finished just under 50 minutes, wahoo!).


Post-run snack of TJ’s High Fiber O’s and the rest of the banana.


And actually, for dinner, I got to EAT OUT!  Don’t worry, I didn’t violate the rules of the Eat-In Challenge because my father-in-law treated us as a thank you for hosting him for the last six days.  It was a nice treat!


We went to Ru San’s, a new sushi place (well, new to me).   Ru San’s doesn’t do custom rolls like my beloved Cowfish, but they did have great vegetarian options.


We started off with two small (very small) plates of fried sweet potato and grilled zucchini:

IMG_0061  IMG_0063

And the Husband and I split the following rolls.  From left to right, we had inari/tofu, asparagus, tempura sweet potato, and teriyaki zucchini:



Sushi is so pretty.  One of the reasons I love to eat it!


If you can believe it, I’m actually going OUT again.  Two nights in a row!  Look at me – big party girl.  :)  I’ll probably have another bowl of cereal or a peanut butter sandwich when I get back. 


Also – this is my public proclamation.  I am going to stretch and foam roll before I go to bed, even if that means I do it at 1:00 AM after dancing all night.  I know I need it – I just always put off foam rolling. 


Are you a foam rolling fan?



  • Rachel @ Healthy Teacher February 19, 2011, 8:52 pm

    Foam rolling is painful, but a good pain…like when you take down your ponytail after it’s been up all day (or is that just me?)

    PS. I just posted this and it disappeared. Weird.

  • Amanda February 19, 2011, 8:55 pm

    Mmmmm that salad looks wonderful! And sushi is so pretty, (almost too pretty to eat).

    I’m a fan of foam rolling. I read on runners world that if it doesn’t hurt: you’re not doing it right! hahaha. But yeah it does hurt. Though I find my runs go a bit more smoothly when I roll.

  • Kristina @ spabettie February 19, 2011, 8:57 pm

    I LOVE my foam roller!!

    that sushi looks fab – I’m intrigued by the sweet potato tempura – I may have to make that!

    did you ever go to your sushi lesson??? 😀

    • Caitlin February 20, 2011, 12:11 pm

      Not yet! Hopefully soon.

  • Carla @ Will Run for Health February 19, 2011, 8:59 pm

    I’ve stolen my sister’s foam roller and liked the idea of it but before I invest in one, I also want to use a trigger point ball. I think the foam roller is really good for your lumbar too, which is nice after long runs!

  • Katy (The Singing Runner) February 19, 2011, 8:59 pm

    I love foam rolling! I also love “The Stick.” Both have changed my life. Seriously. 😉

    Have fun tonight! 😀

  • Victoria (District Chocoholic) February 19, 2011, 8:59 pm

    FOAM ROLLING. It’s the first thing I run to when I get home from a business trip. Like an old lover. I need it.

  • Melissa @ Running with Needles February 19, 2011, 9:01 pm

    Ooh, now I’m craving some sushi!

    And I agree – foam rolling is awesome. I did it tonight after my six mile run this afternoon and my legs feel so much better!

  • Amanda- The Nutritionist Reviews February 19, 2011, 9:06 pm

    Wow those small plates are tiny! They look good though : )

  • ashley February 19, 2011, 9:09 pm

    I’m still not 100% sure how to use my foam roller, but I’m making it up as I go and use it after every workout. 🙂

  • chelsey @ clean eating chelsey February 19, 2011, 9:09 pm

    I have never foam rolled, but I’m sure I would be a fan if I did it!

    I love sushi too, I had it for dinner last night.

  • Caitlin @ TPL February 19, 2011, 9:13 pm

    I’ve been doing some experimenting with pre-run snacks too, I’m diggin’ on banana or bread with cottage cheese. I just got my foam roller and can already feel the effects, love it! I’m really bad with stretching also =/

  • Katie February 19, 2011, 9:17 pm

    your rusans wont let you customize rolls? all the ones in atlanta totally do! bummer!

    • Caitlin February 20, 2011, 12:12 pm

      I don’t think they do – or they definitely wouldn’t have during that crazy lunch rush.

  • Sarena (The Non-Dairy Queen) February 19, 2011, 9:23 pm

    Sometimes it helps to say it out loud. What a nice father-in-law taking you two out! Have fun tonight!

  • Katie - Life Discombobulated February 19, 2011, 9:24 pm

    I forced myself to foam roll today after my long run. Thank goodness there were no children in the near vicinity – the string of expletives was quite shocking. It hurts SOOOOO much – especially on my quads and IT band. That’s how I know I need to keep doing it.

    Have fun dancing!!!

  • annette @ enjoyyourhealthylife February 19, 2011, 9:27 pm

    I ADORE foam rolling. It is THE best way to release tension in your muscles–highly recommend it to anyone who is looking to loosen their muscles, see gains in running, or help them become more flexible. It is also oddly relaxing…. have fun dancing 🙂

  • Evan Thomas February 19, 2011, 9:31 pm

    I’ve never foamrolled. I’m sure my body hates me for it. After reading matt’s book, I really want a tennis ball!

  • Kristy @ KristyRuns February 19, 2011, 9:32 pm

    We have RuSans in Atlanta! So good! Avocado rolls are my fav. The tofu is killer, too.

    I don’t have a foam roller, but I do have a Stick-thing. I only use it when I remember I own it..which isn’t very often. Thanks for the reminder though! I’ll use it tonight. 🙂

  • Lauren February 19, 2011, 9:36 pm

    I do it, but it’s not fun! I usually put it off too. I think The Stick/yoga works better for me since it’s not so painful!

  • Averie (LoveVeggiesAndYoga) February 19, 2011, 9:45 pm

    shocker…but i am the only blogger left who has never foam rolled. I would love to get into it though!

    The sushi looks so pretty!

  • Camille February 19, 2011, 9:45 pm

    The sweet potato sushi sounds so fun and unique! I want to try that next time I get sushi 🙂

  • Deva (Voracious Vorilee) February 19, 2011, 9:47 pm

    I’ve never foam rolled before but want to try it. My IT bands get soo tight after a run and I imagine it would be helpful.

  • Parita@myinnershakti February 19, 2011, 9:50 pm

    I had sushi for dinner as well! Great minds… 🙂

  • Tina @ Faith Fitness Fun February 19, 2011, 9:50 pm

    Gah. You just reminded me I meant to foam roll earlier today. Oops! I’m usually pretty good about getting it in too.

  • Cate February 19, 2011, 9:55 pm

    That sushi looks tasty!
    I came upon the foam roller just a few months ago and love it. I was having some IT band issues and the foam roller has helped tremendously.

  • Claire February 19, 2011, 9:59 pm

    I love Rusans and they have a great lunch buffet! The buffet might be kind of hard to deal with though because it’s hard to tell what is in the roll (for vegetarian purposes). I’m still dying to go to Cowfish!

  • Ashley February 19, 2011, 10:04 pm

    Have fun tonight! Those sushi rolls are very pretty. 🙂

  • Kristen @ That Hoosier Girl February 19, 2011, 10:06 pm

    Tempura sweet potato sounds amazing!

    I never feel like I’m foam rolling correctly. It still feels unnatural to me. Somebody keeps “borrowing” the one from the gym which isn’t helping my quest to get better 🙂

    • Caitlin February 20, 2011, 12:14 pm

      Hahah how do you walk out of a gym with their foam roller?!

  • Olivia February 19, 2011, 10:08 pm

    Love the sushi rolls! I’ve never had tofu in sushi but it sounds AMAZING! Love your salad btw; we have the same tupperware for sure:)

  • Allison @ Happy Tales February 19, 2011, 10:44 pm

    Ru Sans = YUM!!!! And yessss I am SUCH a big fan of foam rolling… and *the stick*! The stick seriously has magical powers. I even take it with me to work not.

  • Jennie February 19, 2011, 11:04 pm

    Hey! I’m quite a long-time reader…but I’ve never commented before. (Does that make me a cyber stalker?? I’ve got a few blogs that I read a lot and never really comment. I’ve wondered what the etiquette is related to that. Haha…) Anyway…I just bought my first foam roller yesterday and tried it for the first time today after I did a (long-for-me) 3.5 mile run. It felt really good except for the IT band “roll.” That one hurt. :/

    I also read fANNEtastic food ( and she just had a video about it on her post yesterday.

    • Caitlin February 20, 2011, 12:15 pm

      Hi Jennie!

  • Faith February 19, 2011, 11:45 pm

    I love Ru Sans because their veggie rolls are so CHEAP!

  • Beth @ 990 Square February 19, 2011, 11:50 pm

    foam rolling is the only thing that has helped my tendonitis in my lower leg. I have a trigger point roller and it’s AWESOME!

  • Hillary [Nutrition Nut on the Run] February 19, 2011, 11:55 pm

    I’m a foam rolling newbie, and I’m diggin’ it!

  • Sana February 20, 2011, 12:06 am

    I lovee sushi!! enjoy you night!

  • allyson February 20, 2011, 12:10 am

    def a foam roller fan…would you ever think about doing a post on how to qualify for Boston?

  • Cara February 20, 2011, 12:58 am

    I’ve honestly never tried foam rolling before, but I hear its awesome! Considering I get all sorts of knots in my legs it would probably be good for me too!

  • Clare @ Fitting It All In February 20, 2011, 1:04 am

    Party animal! I foam roll after EVERY SINGLE RUN. It is so important to avoid injury and have comfortable legs. Hurts so good:)

  • Kathleen @ Kat's Health Corner February 20, 2011, 1:48 am

    Yeah for Naners, PB, and Chocolate! 😀

  • Kara February 20, 2011, 6:43 am

    I love foam rolling! I have to hide my foam roller though since the baby is obsessed with it and want to gnaw on it, so now I always forget to do it. I guess I need to see it to remember!

  • Sarah (Running To Slow Things Down) February 20, 2011, 7:58 am

    BIG foam rolling fan! It made such major improvements in my leg and knee pains.

    And while it’s not a cure-all, but it sure does help. 😀

  • Ke February 20, 2011, 8:01 am

    I like this blog but realistically most of us can’t afford half the foods you put on your blog. I’m an avid runner-I wake up at 3:30 a.m. and run 7-10 miles 4 days a week and cook what I can afford-I wish you would post more affordable/doable recipes/food ideas on this blog. Logically-we live in 2011-many of us can’t go out and buy half the stuff you mention on here. Please be more realistic

    • Lee February 20, 2011, 8:51 am

      I’m not trying to start anything, but I’m honestly wondering what you are referring to that she has posted that’s expensive in this post. The chocolate peanut butter? You could just use regular. Or the goat cheese? You could skip it or use mozzarella.

      • Ke February 20, 2011, 11:27 am

        how about us who can only afford a grocery bill under 50.00 for a family of 3. Plain oatmeal,Plain non organic peanut butter,plain wheat bread (non organic),a package of apples,brown rice,whole wheat pasta,spaghetti sauce and a bag of chicken-this is all I can afford-I love whe you say”just go out and by mozarella” are you stupid? look at the cost of mozarella-how about we find good healthy meals for the financially strapped-going out and buying things like mozarella is expensive-use your brain!!

        • Lee February 20, 2011, 12:11 pm

          I was asking a question. You could have answered that without calling me stupid.

        • Caitlin February 20, 2011, 12:18 pm

          Please don’t ever call Lee or any one else on my blog stupid. It is not acceptable on HTP to do this.

        • Samantha @ Health, Happiness & Skinny Jeans February 20, 2011, 12:54 pm

          I read HTP regularily and Caitlin has never struck me as someone who is trying to tell others what to eat. My impression is that she eats what she feels is healthy and what she enjoys. As a reader you make the choice to emulate her eating habits or not. I get a lot of ideas from blogs but at the end of the day I make my own choices based on my personal preferences and my budget.

        • Rachel February 20, 2011, 1:47 pm

          Check Costco for affordable (and huge) bags of mozzarella!

          I look forward to reading your blog about healthy eating on a budget for families of 3.

        • Jen February 20, 2011, 2:25 pm

          A lot of these recipes can be used with non-organic ingredients and adjusted to your personal tastes and budgets. Caitlin isn’t telling other people what to eat or what not to eat; I read this blog and I’m not a vegetarian and I can’t afford a lot of organic foods either, I buy store brand oatemal… it doesn’t bother me, and I have never noticed any hint in Caitlin’s writing to suggest that she’s telling her readers what to do, so I can’t really understand where this hostility is coming from.

    • Jolene ( February 20, 2011, 11:19 am

      ???????????????? I am very confused. In one of Caitlin’s last posts she bought a GIANT load of groceries for under $70. I couldn’t believe how cheap that was!!!

      How do you know what most of her readers can afford? Just asking.

      • Jolene ( February 20, 2011, 11:20 am

        Also, why should Caitlin enjoy less expensive food … this is her blog, her health and her life.

        • Ke February 20, 2011, 11:28 am

          This blog is about healthy eating right? SO how about we make more blogs about healthy eating on a budget

        • Jolene ( February 20, 2011, 12:29 pm

          Why don’t you start one Ke?

          Caitlin’s blog has never claimed to be a “healthy eating on a budget” blog. It is bizarre to expect someone to change their eating habits because you cannot afford what they eat …

        • Elyse February 20, 2011, 1:00 pm

          I think it is absolutely ridiculous that you expect Caitlin to change her blog because YOU can not afford it. Unfortunately not everything in life is about YOU. This is Caitlin’s blog so she can write about what she wants, eat what she wants, etc. What you are asking is ridiculous. It is almost the same as asking a friend to not buy designer clothes because you can not afford them. It’s crazy! Live your own life & let Caitlin live hers.

    • Caitlin February 20, 2011, 12:18 pm

      Hi Ke:

      There are lots of great healthy eating on a budget blogs out there – my blog is not really intended to be one of them.

      • Sana February 20, 2011, 12:47 pm

        Actually HTP has some really awesome and CHEAP meal ideas…

  • alison February 20, 2011, 8:10 am

    My sister lives in Charlotte and LOVES RuSans. Every time my mom visits her, they go there to eat. 🙂

  • Lee February 20, 2011, 8:49 am

    We have Rusan’s here (I think it’s the same one) and the menu always stresses me out. There’s just so much to choose from.

  • Heather February 20, 2011, 9:37 am

    as someone with serious ITBS issues, i HAVE to foam rol to keep it under control. when I dont foam roll I can def tell a difference and I have knee problems.

  • Kathie February 20, 2011, 9:38 am

    You know, it’s funny you mentioned your pre-run snack. i was running last night and it was starting off BAD. I had like zero energy. As I was thinking, it occured to me that my run the other day was that much better because I had a a slice of WW bread with some chocolate PB smeared on it. By Golly! That’s probably why the run was so great! Im 5 wks into my C25K training and so i didnt really think/need the prerun fuel but it’s apparent now that as I increase my distance im needing some fuel. im glad i put the two together last night (and that you confirmed it in this post)

    Glad to see you got out to eat last night. I know how much you miss and enjoy that.

  • Marina February 20, 2011, 9:54 am

    Banana and pb is a great pre-workout fuel!
    Sushi indeed is a beautiful food for eating 🙂

  • Katie @ peacebeme February 20, 2011, 10:02 am

    Peanut butter is my go-to food for everything! 😉

    I had totally forgotten about sunflower seeds in salads, I used to do that all the time.

  • Holly @ Couch Potato Athlete February 20, 2011, 10:13 am

    I love my foam roller — I’ve been using it just about every day since I started training again. It hurts so good!

    How nice of your FIL to treat you to dinner! That sushi looks fantastic!

  • Samantha @ Health, Happiness & Skinny Jeans February 20, 2011, 10:21 am

    I definitely need to foam roll more. I say I am going to and never, ever do. In fact I’m going to go do that right now!

  • Laura @ Sprint 2 the Table February 20, 2011, 10:34 am

    We have RuSan’s in ATL – people say it is good, but I’m not a sushi person (on account of the fish). Didn’t realize they have more than 1 veg option!

    • Caitlin February 20, 2011, 12:29 pm

      They have a whole section of vegetarian options!

  • Maddie (Healthy Maddie) February 20, 2011, 10:36 am

    I love foam rolling! It is such a great way to stretch out.

  • Alex @ Healing Beauty February 20, 2011, 11:13 am

    Tempura sweet potato rolls have to be one of my favorite vegetarian rolls!

  • monicanelsonfitness February 20, 2011, 11:24 am

    those rolls looked good!

    I love foam rolling and I am good to do it about 2 times a week but I should do it more. 🙂

  • Amber K February 20, 2011, 11:28 am

    I just recently got a foam roller, but I’ve only used it once! I can’t quite figure out a good routine that I like.

  • Ashley February 20, 2011, 12:09 pm

    mmmm – never had fried sweet potato (except as french fries) – this looks YUM!

  • Rae February 20, 2011, 12:16 pm

    100% big fan. Either foam roll or the stick…or, for tight glutes, I roll over a tennis ball. Its amazing for injury prevention!!

  • JenRD February 20, 2011, 12:49 pm

    Wow, I think the negativity needs to go into a negative nelly monster! I meant to ask you, how was the gnocchi from TJ’s? I have tried the frozen gnocchi dish, but not the dry goods versions. The whole wheat and sweet potato both look delish! Was the peanut satay sauce from TJ’s too? I swear, I wish I could buy stock in that place…

    • Caitlin February 20, 2011, 12:52 pm

      Yea, it’s too much.

      Gnocchi was really good – I think it was $3 or so, which fed three people so it was pretty good. The peanut satay sauce was from Earthfare but I loved it.

  • Lisa @ Early Morning Run February 20, 2011, 2:38 pm

    I LOVE foam rolling. It hurts so much, but it’s definitely worth it when my legs feel fresh on my next run!

  • stephanie February 20, 2011, 3:44 pm

    hi – been reading for a few months but never posted before! Ru Sans (the ones in Atlanta anyway) also has an AWESOME tempura banana roll – i eat it as my dessert!

  • Mary @ Bites and Bliss February 20, 2011, 5:31 pm

    I love eating sushi for how pretty it is, too. Along with the fact it tastes good of course..but it really is edible art!

  • BroccoliHut February 20, 2011, 8:44 pm

    I am a recent foam rolling convert–it has helped SO much with my recent hip injury!

  • Heather February 20, 2011, 10:48 pm

    I am a HUGE foam roller fan. It saves my IT band from seizing up on me!

  • amyjogo February 21, 2011, 8:57 am

    I tried sushi for the first time a few weeks ago because of you! I loved the veggie rolls. Didn’t love the fishy rolls. It’s fun to eat though-a surpise suspended in rice every time you take a bite.

    • Caitlin February 21, 2011, 10:47 am

      Oh I am so glad you liked it!

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