Goodbye, Running Rogue!

When I first began my second attempt at blogging about running (third attempt at blogging in general if we count those early years of livejournal), I spent weeks, maybe months, brainstorming the perfect blog name. At the time I was a lone runner, so rainbows and butterflies weren’t on my dashboard. Eventually I discovered group running and made some fabulous running buddies and my outlook changed. Rogue no longer felt appropriate, but I wasn’t ready to change the name of my blog. Yet. Around the same time, I noticed more and more businesses adopting the name. I already knew of Rogue Fitness, and Rogue Ales. Then I discovered there was a running company in Texas called Rogue Running, and a travel company called Run Rogue. One of my friends even named his recruiting company Rogue Talent. Despite all of this, I still wasn’t ready to change.

When I wrote my State of Rogue post a few weeks ago, I was not ready to re-brand. A few days later, I discovered that Rogue Running had started a podcast titled “Running Rogue.” I felt that I no longer had a choice. First, I really considered whether or not I even wanted to continue blogging (the jury is still out), but second, I needed to consider if I continued blogging what direction I wanted to take my blog. I knew I wanted to continue writing about running, and I didn’t want to venture into the realms of career, finance or my own profession (which are most often the topics I get asked for advice regarding after running). I was in the midst of seeking out new running goals as I enjoy a hiatus from full marathons. How could I decide on a new focus for my blog when I lacked focus regarding running.

Eventually inspiration struck. For me, running is about chasing goals and perseverance. As I’ve grown through the sport, I’ve found my wings and taken flight. While I’m still setting and chasing goals, I’m never going to stop the metaphorical flight. So please seek me out over at my new blog, Chasing Flight, as I continue my journey! You can find all of your favorite Running Rogue content there as well!

Friday Five: Running Resources

And I’m back with this week’s Friday Five. This week I’m sharing Five-ish Running Resources.

First up, four (4) places to find training plans:

  1. The Furman Institute of Running and Scientific Training
  2. The “Non” Runner’s Guide to Marathon Training
  3. Hal Higdon Training Plans
  4. Couch-to-5K Running Plan

A follow-up, four (4) articles about running/training:

  1. Yasso 800s
  2. Two Types of Marathon Long Runs
  3. McMillan Pace Calculator
  4. Treadmill Pace Conversions

Next, eight (8) books about running that I’ve read:

  1. Run Less, Run Faster – Bill Pierce, Scott Murr, And Ray Moss
  2. YOU (Only Faster) — Greg McMillan
  3. Marathoning for Mortals – John Bingham and Jenny Hadfield
  4. My Life on the Run – Bart Yasso and Kathleen Parrish
  5. Born to Run – Christopher McDougall
  6. Hal Koerner’s Field Guide to Ultrarunning — Hal Koerner
  7. Daniels’ Running Formula — Jack Daniels
  8. Advanced Marathoning — Pete Pfitzinger

Short and sweet, but that’s it for this weekend. Feel free to leave a question in the comment if you are looking for additional resources.

GRL Honor the Fallen AAR

And I’m back! I was feeling a lot of negativity during and after this event so I had a difficult time writing up this AAR/recap and putting that negativity out in the universe. Obviously I made the decision to share my experience.

So this time I am going to recap the GORUCK Light event that I participated in approximately 21 hours after completing the GRH. But first after the heavy, I had my friend pick me up and we headed over to Hounddogs for a pie and beer. After that we headed back to the Heavy SP to retrieve my car. I swung by Starbucks real quick for my first cup of joe in a few weeks. I had just enough time to shower (but not wash my hair) before it was time to head out to the Challenge Start Point to shadow the welcome party. At this point, my feet were not happy. I was a little loopy. And it should be noted that when I went to replace my contacts, I never took out my left lens before putting the new one in and it took almost 10 more hours before I would realize why my vision was fuzzy.

After a night of rest and a morning of relaxation, it was time to get ready for the Light. If you want a reference, feel free to check out my previous GRL recap here. Now the Light events can range from shorten Challenges (or quartered Heavys) to a down-right party with a ruck. For Special Event Lights, the theme tends to be fun as in celebration, but this was Honor the Fallen. This was Memorial Day, and fun is not how you honor those who gave the ultimate sacrifice.

Before Roll Call and the Safety Brief, we were told to run through the fountains near the Start Point. Then again. And now low crawl. Okay we were wet enough finally. Once our names were called we were given a point to run to and back to our rucks continuously until given a new task. Because I had chosen to complete the HZL instead of the HCL/HTL, Cadre decided to have fun with me. First they dumped my ruck, and then I had to run to all four (4) points. Then it was crab walk. Then every one back to their rucks, grab hydration source and to a point. And back again. Too slow. Next grab your ID. To the point. Back to your ruck, grab your weight. Back to the point. Now repack your rucks. Too slow.

When it was finally enough, the individuals who hadn’t already participated in either the Heavy or the Challenge were instructed to move to the U-Haul to begin gathering our coupons. And eventually it was time for us to get on with our first movement.

When I first began participating in GORUCK events in 2014, Cadre would spend more time on “Safety” and include basic military concepts (ie ranks vs columns, what dress it up/keep it tight means, fall in, etc). But as the events have grown, I’ve seen Cadre rely more heavily on the GRTs (GORUCK Tough, or individuals who have completed a GORUCK event) for educating their teammates on these concepts. While this is a common practice in the military, if you have a GRT who was never given the proper instruction, how can you expect them to give (or even know to give) the instruction to their new teammates?!? Think of it like this, my first Light Class was 502 and two and a half years later this class was 1547. I think this is one of the reasons why during Light events, you don’t always get that “team” feeling, and instead its a bunch of individuals doing their own thing. Besides, it’s only 4-6 hours to build your team, which often isn’t enough time.

The Cadre picked newbies the entire event to be our Team Leaders for each movement. Despite sometimes rocky instruction from our Team Leaders, we were still successful. We moved from Bicentennial Park to Greenlawn Cemetery. During one of the one particular movement, the Cadre determined that our two apparatuses that we built during the Heavy would only be carried by women. Communication was really lacking during this movement but somehow we pulled it off. I didn’t rotate off from under the weight enough because there weren’t a lot of women to rotate, and I was definitely feeling this short time under weight on my feet. Once we arrived at Greenlawn, the Cadre allowed us time to share our stories of those we carried with us. Soon we were back on the road. During our last stop, Cadre put the HTL teammates under one apparatus and told them to lead the way. I put myself in between them and the rest of the team to offer my encouragement to my Heavy teammates. They definitely pushed the pace the last mile, and there was significant space between the HTL crew and the Light crew. Cadre directed us into a gravel parking lot. We did some PT, hung out, more PT, some more hanging out, putting weight away in the U-Haul, and finally receiving our patches. To illuminate the lack of “team” achieved by this event, we did not get a team picture because people left immediately after the patching. We had approximately a half mile to walk to our cars/SP. And I was a little annoyed because it was clear we only endexed at the gravel lot because HQ had given the Cadre a time-limit for the event. I don’t mind ending at a different point than the start, if there is a freaking reason, but when it’s an arbitrary let’s end here to end here, it kind of pisses me off. Not everyone has access to someone to pick them up, or can afford money for a cab (even though we are required to carry cash with us), PLUS we had bags of canned goods for our service project that we somehow had to get back to near the Start Point to drop off.


Moving on with the AAR.

What was supposed to happen: “lighter vibe, lighter loads and less time commitment, which means more time to party with your class after you’re done. ”

What did happen: None of the above. The vibe was not lighter, but it was an Honor the Fallen event. The loads were very similar to the Challenge. I don’t know how many people hung around after to party.

What can improve: I understand that it was an Honor the Fallen event, so “fun” and “celebrating” wasn’t to be had, but maybe we could have done that to celebrate the lives lived by the Fallen.

What we should sustain: I loved the planned out route. The Cadre had a lot of purpose behind what they did.

Final thoughts, we covered approximately 7.5 miles in roughly 6.5 hours. I was pretty bitter over the lack of teamwork and communication. I was also not happy with the feeling that this was more of a mini-Challenge instead of a Light. But this could be a result of the fact that I’m slowly growing over GORUCK events in general. Like everything, they served there purpose in my life and I grew immensely from them. I was impressed with my performance during the Heavy event, and that I survived the Light. I had almost a year off between GORUCK Heavy events, so maybe in another year I’ll be in the mood to come back from retirement.

Until then.


GRH Honor the Fallen AAR

Last year when I signed up to complete my first GORUCK Heavy, I signed up with one of my closest friends. Unfortunately life happened and I ended up going it alone. Almost. Thankfully I knew so many of my teammates. But after that event, I didn’t know if I wanted to attempt another Heavy because we were such a cohesive team, I couldn’t imagine an event any better (or easier for a Heavy). But when my friend asked me to do it with her…I couldn’t say no.

Going into this Heavy (or HZL aka Heavy, Sleep, Light), my biggest issue was how to train. Last year, I rucked event weight plus 5-10 pounds often and fast. I focused on push-ups and sit-ups and some other PT style movements. I utilized Pure Barre to increase my core strength and also to mentally prepare to push through when your muscles start shaking. Training for this Heavy was going to have to be different, because what I did before was not enough. Before I had kept up with my running, and this training period as soon as I could, I was going to cut that out. I had the LA Marathon in March, and I was coaching (plus “training”) for the Glass City Half Marathon at the end of April. I had started back up at CrossFit in December to get ready for lifting heavy shit. I also started rucking after Glass City; in order to make up for only having a month to train, I doubled my ruck weight and tried to get out there 3-4 times a week.

Two weeks before my event, I attempted my 12 Mile Ruck. Under the extra weight, I suffered more than usual, and called it around 5 miles. This made me nervous, but every other training ruck before and after when smoothly. Two days before the event, I loaded my ruck for the event (at event weight) and my body sang with happiness at my ruck’s weight. I easily went out and comfortably hit well below the required 12-Miler pace.


May 25, 2017

Class 180

Cadre Karl, Montreal, and Shredder

Once again, I tried hard to sleep in. When that didn’t work, I tried to be as lazy as possible. Around 10:40am, I headed to Chipotle to fuel before the event. I had packed my ruck on Wednesday and only had my Pelican case to load prior to the event. Since this would contain my cell phone and car keys, this was going to wait until the last minute to get packed. I made some updates to my packing list after my last heavy. I included more food (which of course I didn’t eat half of), I switched to my 2L Source Bladder, and only packed 2 pairs of socks instead of 3. I included my long sleeve, my beanie, my buff and my Columbia Rain Jacket.

I left my friend’s house in Columbus around 3:15pm with a 30 minute drive to the start point. Unfortunately due to work, she had to drop the event, so I was on my own. Because of construction, traffic, and some pretty heavy storms, I arrived to the Three Creeks Metro start point around 4pm. I knew more people than I realized.

Around 5pm, the Cadre pulled up and told us we were in the wrong location and we had to hike quickly to another parking lot not far away. Roll Call and the safety brief went quickly. There really was no gear check other than to make sure we had our weight.

Cadre informed us that our PT test was going to be on-going until it wasn’t. We should consider everything a part of our PT test, because we could be performance dropped. The first movement was the push-up. The Cadre gave us the standard and wanted us to grade each other according to standard. I made sure that these were the most perfect push-ups I’ve ever done and completed only 29. Next we ran as a team to the wood line and back before being given our time hack to cover 7 miles in 1 hour and 24 minutes to our community service project. Cadre emphasized that there was no missing this time hack because we only had a window of opportunity to complete our service project.

At this point we only had our rucks, our team weight, a 15# bucket for holding the flag, and our flag. We were tied into a rope which didn’t hinder our movement in my opinion.  Unfortunately, one of our 24 teammates couldn’t hold the pace and we took their ruck within a quarter mile. Even still this teammate was holding back our pace significantly. It took us over 2 hours to cover the 7 miles. Thankfully we still had enough time to complete our project. This project was to clean up construction debris from a home renovation project to help make a former Marine’s bathroom wheelchair accessible. Afterwards we did 22 ruck swings for the 22 service-members who lose their personal struggles each day.

With that done, we moved single file to pick up a paver stone from a U-Haul van. This paver stone (weighing roughly 23 pounds) would be carried by each teammate for the remainder of the event to represent the tombstone/headstone of the service member we were memorializing that weekend. It was at this time, the first teammate dropped. We were now a team of 23.

Our next movement was to Nelson Park along the Alum Creek Trail. Here we did the second PT movement: sit-ups. I successfully completed 55 during the two minutes and felt happy with that number. Then Cadre taught us various maneuver movements and how our American Military’s tactics have changed over time. It was a great history lesson, and I learned quite a bit. After this was completed, Cadre encouraged us to stow our tombstones in our rucks if we could. Mine at the time just would not fit, so I was left carrying it using a climbing runner to sling it over my shoulder on top of my ruck.

During our next movement to Innis Park, we had to clear bridges (both over and under passes). After a failure, we sustained casualties. We met our next time hack, however, so we had an advanced team clearing our bridges for us. After meeting another time hack, we were relieved of our casualties. To be honest, I don’t remember much from this stretch of the night. Upon arriving at Innis Park, we were informed that we would be completing the last movement of the PT test. It would be a run and the standard was a 9-minute mile regardless of gender. I headed out at a comfortable and sustainable pace, trying to push it but not too much. I didn’t know how my legs were and I did not want to go out too fast and fall apart at this point in the night. As I rounded the turn to the finish, I heard 1-2-3…and then 8:04 as I crossed the finish line. In my state, I thought they were counting 9:01, 9:02, 9:03, so when I heard 8:04 I breathed a sigh of relief. Thankful I made the time, I turned around and headed back to the course to find teammates and run them in to the finish. After three shuttles, we were all in. During this we lost another teammate, which I should have known when my head count was only 22, but ever ruck was covered. We then were directed to complete 6 pull-ups. After which we were given time to do foot care. I changed my socks and realized that through the rain and the puddles, plus sweat, my feet were not doing well. This was right around the time the cops showed up. I don’t think it’s a GORUCK, if the cops don’t make an appearance!

The Cadre unloaded some sandbags from their U-Haul. I don’t remember the count, but at least one 120 pound, maybe two 80 pound and a 60 pound or two. We definitely were suffering under this weight, because we realized just how many of our teammates were just either unwilling or unable to assist. This didn’t stop us from meeting our time hacks. And because of that success, we were granted more rest breaks than I’ve ever had at any event. This was a relief because with my 2L bladder running down, I was able to fit my tombstone in my ruck and that weight was vicious. The sun came up and we had around 15 minutes for a sock change. Moving on again, we finished our time on the Alum Creek Trail and headed west on Schrock Road to Sharon Woods Metro Park. Sometime during this movement after Innis Park, we were allowed to break up the sandbags. This allowed me some time under the “40” pound sandbag. I use quotations because a 40 pound filler can hold at least 50 pounds of sand and usually Cadre expect fillers to be filled to the very top. Not to mention because of rain, this sand had gotten wet.

Upon our arrival at Sharon Woods, we received our next task. We were given additional weight, and instructed to construct two apparatuses to carry our current and additional weight. After construction, we would conduct a short test before storing the apparatuses and weight for a future mission. And by short it was an estimated 3 mile test. During this iteration, I suffered carrying the bucket and the flag simultaneously. The only people not contributing were the two individuals who were unable to fit their tombstones in their rucks and thus unable to suffer under additional loads. They were not permitted by Cadre to give up their tombstones to any teammate. The heat picked up because the sun was shining. This only made the suffering worse. I also had the 40 pound sandbag filler for at least one mile. This part of the suck was when I started to get angry at the teammates not contributing. We had very few bodies to switch out under the heavy loads and we were taking rests every 50 meters or so. Yet during this time, we had one teammate who was holding an ALICE pack of nothing but the rope used to construct the apparatuses. I at times begged him to switch with me for at least one movement and he refused. Eventually another teammate and I were switching on and off either the 40 pound sandbag filler or the 50 pound teammate every other movement. I would have loved to suffer with my teammates under an apparatus but when the shortest guy is 5’10” and I’m 5’6″, I would have been no help at all. My contribution was trying to manage the rest of the items as best as I could to give them relief. We were really breaking down as a team because everyone was suffering. But finally after 3 miles from hell we arrived. We were able to give up some weight and Cadre instructed us to change our socks.

We had a one mile movement and then 20 of us were pilled into the back of the U-Haul van. One road in the front and I was throw in the back seat of a shadow’s truck. The van ride was miserable for my teammates, but I felt blissful when we arrived at the field across from Thomas Worthington High School. I knew where we were and where we were headed. I glanced at the clock in the truck and knew it was around 1:30pm with an estimated 3-5 miles to the proposed ENDEX location.

Of course, it couldn’t be that easy. The Cadre gave us two large ammo cans. Once we began movement, it became clear that our team was still breaking down. Even more teammates began gray-manning. Cadre instructed another female and myself to switch off on one piece of equipment, which made me feel like a poop-stick because my teammates were struggling. That doesn’t mean that I wasn’t suffering, because I was. And as our team continued to break-down, I felt my willingness to continue rapidly dissolve as I entered my dark place.

Then it happened. Because we failed to follow instruction, Cadre gave us some logs to carry. If I thought the 3 miles from hell were painful to witness, this was worse. We were so close, yet so very far. Traffic was picking up on the trail, and our lack of communication made for some very dangerous situations. Eventually Cadre directed us to an off-the-path hidden trail that wound its way to an underpass also known as storm drain passing under 315. We were then instructed to sit down in the water. At this time, we shared stories of who we were carrying for the weekend. We gathered together and sang the Ballad of the Green Beret and proceeded to move out of the tunnel across the field. Cadre indicated for us to form up, retrieve our bricks from our rucks, and take a lap around the baseball diamonds. When we returned, our patches were on our tombstones.

So let’s get on with the AAR.

What was supposed to happen: “a test of your desire to overcome under conditions of significant physical and mental stress. There’s more weight, more miles, and no sleep which makes for a lot more time for the Cadre to push participants past their limits. ”

What did happen: All of the above.

What can improve: In my last heavy, Cadre encouraged us to get under every piece of equipment. There was some equipment that I couldn’t physically get under due to height restrictions. I think (hope) I did my best to carry my share of the weight, more so than any other event I’ve completed. I can’t say the same for some teammates, as there were a few that refused to carry some of our heavy items.

What we should sustain: I loved the planned out route. I enjoyed the education we received throughout the event. I was also thankful that I trained with a heavier-than-event-weighted ruck because I was prepared for carry the tombstone.

Final thoughts, I’ll explain later that I was quite delirious throughout the night. I recorded the events above to the best of my recollection. It rained, but I don’t remember when, for how long, or how much. I may have missed details or incorrectly recalled the order in which things happened. Overall, we covered approximately 31 miles on foot in roughly 24 hours.

I’ll be back shortly with my AAR for the GORUCK Light that occurred the next day!


State of Running Rogue

Think of this as my state of the union speech. Except I’m just a blogger and it’s a post.

Blogging for me is like social media, and it ebbs and flows. Some weeks inspiration hits and I write 20 different blog posts, and other weeks (like the past month) I have nothing. I’m the same on social media. I’ll spend what feels like hours like, sharing, retweeting, etc, while still posting my own original content; then other days I don’t even want to pick up my phone, let alone log in and browse.

After Glass City, it was my time to take a break from running and finally recover. Boy did I need it. And sadly with that break came a lack of interest in drafting new content for here. I still have plenty saved up, but nothing I’m ready to share…yet.

I’ve been digging the podcasts lately. Some are fabulous! Others are very narcissistic. And still some are so negative. When I started my Friday Five in an attempt to revive this blog and get my creative juices flowing again, I didn’t anticipate becoming that blogger who told you what to do and not to do like I’m an authority on all things running related. Nor did I expect to become that person who tells you “well I’ve run more races than you have so I know better than you do,” yet I feel like that’s how I came off and kind of who I was turning into. And I did not like it at all.

I can’t guarantee that when my break from running is over (next week), that my break from blogging will be over as well (at least until the next race report I have to write). But if you’re looking for me until then you can find me at the following locations:

I really don’t like Facebooking, and Strava-creeped me out. I’ve tried to Spring Clean away as many internet logins as I could handle to include all various social media sites except the “necessary” ones.


Glass City Half Marathon: Race Recap

I wasn’t sure how to write this race recap because it took me a while to process the race. I’ve PR’d twice at GCM before, but this year, it was not my goal race. Last year I worked my tail off to PR in the full marathon and I had a lack luster day at the races; this year coming off of LA training, I really wasn’t training very much more than to finish the race. So going into race day, I was not sure what my expectations were.

Race Week Training

I. Did. Not. Taper. You read that right. No taper. And if you read my 2015 PR Race Recap of Columbus, then you’ll recall I did the same thing. My mileage since LA has been low, so there wasn’t much to taper. I ran every day what felt good,  and I didn’t run when I didn’t want to.

Training Review

This year I transitioned from training for LA to training for GCM, while substitute coaching for Dave’s Running Marathon in Training program. During this transition period, I noticed that compared to this time last year I was running on average a minute/mile slower.

Race Day Wake-up

Sunday morning’s wake up came at 3:30am. Breakfast was a oatmeal with blueberries and peanut butter, and coffee. I used my morning walk with Addie to help me determine what I would wear for the race. After our walk, I packed my bags and we headed to campus. After a quick photo op with the Oiselle Volée flock, there wasn’t much time for a warm-up so I headed to the Start Line.

Start Area

I still had no game plan. I decided to start with the 1:55 pacer, except I couldn’t find them. I had set my watch so I had to manually lap each mile, and I was hoping this wouldn’t have me watching my garmin too much during the race. As I waited for the race to begin, I had 3 Raspberry ProBar Bolts and 2 Margarita Clif Bloks to start the race off.

Miles 1-3: 9’00″/8’41″/8’43”
I wanted to keep it relaxed early on since I really had no idea of my racing capabilities. I saw a fellow Dave’s MIT coach pacing her group, so I began with them as my rabbits. Shortly before Mile 1, I spotted Cory and Steph, hoping I wouldn’t regret trying to catch up to them early on. I stuck near them until right before Mile 2. I grabbed water around Mile 3 and decided to try to drink while running (and hopefully not choke!).

Miles 4-6: 8’40″/8’35″/8’31”

I was expected to feel fatigued and slow down at this point. Around Mile 4.5, I ate 3 Raspberry ProBar Bolts and 2 Margarita Clif Bloks. I was pleasantly surprised that my legs felt fresh and I had energy enough to sustain my current effort. I was pretty happy so far in the race. I was seeing my dad multiple times and Bob, one of the head coaches for Dave’s MIT, which helped keep me up beat being able to spot them along the course. (Side Note: this made me super excited to spectate the Cap City Half Marathon the following weekend.)

Miles 7-9: 8’32″/8’44″/8’39”

Around mile 8, I wondered if I had the potential to PR. I knew there was plenty of miles of the race remaining, but focusing on the possibility kept me moving forward. I was pleasantly surprised about how I was doing as we made the “turn-around” on Central Avenue and headed back towards campus. I forgot to fuel so I grabbed it around Mile 9.5.

Miles 10-13.1: 8’40″/8’19″/8’31″/8’11”
I passed Steph around Mile 10 and I knew she was struggling. I wanted to open up at this point in the race, but quickly realized I didn’t have the legs for a huge push. I knew without it that a PR was out of reach, but I would be damned if I wasn’t going to hang on and try for at least a sub-1:53.

Official Finish Time 1:52:30 (only 47 seconds off my PR)
Average Pace 8’35”

Holy Batman! My previous races at GCM had me working hard for my finish times. Relatively speaking, this race felt like a cake-walk. I was reminded why Ottawa Hills is called “Ottawa Hills” but really surprised (and absolutely amazed) how my body handled them and my pace.

Pros:  It was the perfect weather (probably because it was almost the perfect “date”–you can laugh if you’ve seen Miss Congeniality and know what I mean). GCM still isn’t my favorite race or course, but I’m trying to learn to see why so many people do love it.

Cons: I can’t get it out of my mind but I think there are some major security issues with this race (yeah I said it).

I’m done racing for the time being while I train for a GORUCK Heavy! If you’re interested, you can find all of my Race Recaps here!



Friday Five: Grab and Go Food Options

Life can be busy even when you’re not training for a marathon. And getting meals at restaurants can get really expensive. I’m often known as the person who always has a snack on hand!


I’m awful at meal prepping, but I have learned a few tricks to make sure I’m getting my meals in on time.

1. Spelt Banana Bread Muffins. I turned the Spelt Banana Bread from Run Fast Eat Slow into Muffins for an easy grab-and-go snack before or after any workout. I add some walnuts and occasionally some dark chocolate bits.

2. Frittata-style Muffins. My favorite are Buffalo Chicken Egg Muffins from 21DSD. I use Frank’s Red Hot for the hot sauce. I’ll reheat one or two in the morning, add some spinach and avocado, and have myself some breakfast.

3. Nuts (and Fruit). What’s simpler than a bag of nuts and a piece of fruit when you’re hungry? This is a super easy snack that requires almost no prep. Simply measure out a serving of your preferred nuts into a snack bag or reusable food storage container, and your favorite piece of fruit. My personal go-to is almonds and a green apple.

4. Mason Jar Salads. There is a science behind building the perfect Mason Jar Salad. But once you have that down, prep is super easy. I tend to follow these directions for building mine. I lean towards using an apple cider vinaigrette, beets, sunflower seeds, and kale. I add either chicken or tuna when I’m ready to eat. The best part about this grab and go meal is that the mason jars preserve your veggies for up to a week, meaning you can make all of your meals for the week in one prep session.

5. Avocado (and Veggies). I love healthy fats! A fresh avocado (or a packet of clean ingredient guacamole) and some veggies are an easy snack or meal side. I typically grab some carrots or peppers to pair with my avocado.

What do you grab when you’re on the go?