Testimonial Tuesday

(testimonial provided by Star Runner, Donna Collier)
I moved to Memphis in April of 2011.  I knew no one, but a work colleague gave me a recommendation on a personal trainer at InBalance Fitness.
My trainer asked me what my goals were…one of them was to be able to run “a little”.  I had never run before, and the thought of it scared me.  But at the end of one of our sessions, Star happened to be there and Joe mentioned to her that I wanted to learn to run.  She handed me a card.
Another personal goal was to meet people.  Star’s Couch to 4 Miler group seemed like the perfect mix.
During that first meeting, Star’s speech included “a lot of these people you see here started where you are and then did the half marathon.”    Of course, I thought that wasn’t for me.
Well, we’re now less than a year from that first group meeting.  And I can’t even begin to tell you what this running group has done for me.
Yes, there’s the obvious…I completed the CY 4 Miler, a 5k race, a 10k race and three 1/2 marathons.  I’m down two pant sizes and feel better physically than ever before.
And then there are the friendships I’ve made.  I’ve met some incredible women (and guys, too) and I’m not sure where I’d be without them.
I recently signed up for the St. Jude full marathon.  And I know that I wouldn’t or couldn’t do it without Star and this running group.

Donna Collier

Shout Out

Big props to the Commercial Appeal for giving a shout out to our very own, Melanee Hannock, for their Success Story!

If you haven’t seen the article, i’ve reposted it here:

(originally posted in the Commercial Appeal on June 25th, 2012)

Exercise presented Melanee Hannock with the opportunity to try things she otherwise never would have found herself doing.

As a way to lose weight, the marketing professional decided to join a running group last spring and work up to completing four miles.

“I pretty much sat on the couch for 20 years,” said Hannock, 42, of Midtown. “I would say I would exercise, but I never actually did it. I needed a coach.”

At first, she couldn’t believe what her running coach, Star Ritchey of Star Runners, asked her to do.

“I remember at first I was like, ‘You mean I have to run a whole 30 seconds without stopping?'” Hannock said.

Having a mentor kept her on target, though, and by September, the former couch potato had completed the Cooper-Young Festival 4-Miler.

“Star made it fun,” Hannock said. “She sends e-mails and texts and is there energizing people.”

Hannock’s success inspired her to run the St. Jude Memphis Half-Marathon in December, then another in New Orleans, until she found herself preparing for her first triathlon this spring.

“I didn’t want to because of the swimming,” Hannock said. “Star talked me into it.”

Eventually, Hannock hit her stride.

“It was pretty awesome,” she said. “I like doing the three sports. Swimming is actually fun,” she said.

Now she finds herself biking, swimming and running almost every day.

“I go to different places,” she said. “I like to bike in Millington because of the hills. I’ll do the Greenline to Shelby Farms. I really like that. When I was a kid, I would swim and bike all the time. It’s like being a kid again.”

She also finds herself opting for the stairs more often.

“I feel great going up a flight of stairs now. I use the elevator a lot less,” she said.

Her new lifestyle has been kind to her waistline as well.

“My clothes fit a lot better,” Hannock said. “People say I look like I lost weight.”

Exercising and feeling better have her wanting to put more healthful foods in her body too.

“I’m eating more fresh things, like apples and bananas and almonds for snacks. I’m cognizant of what is in the food I’m buying, and what’s on them, like pesticides,” she said. “I didn’t start off thinking I would make all these changes, but you start to feel better, and then you do more things to feel better.”

Hannock’s change for the better has her wondering what she has been doing all these years.

“I can’t believe I waited 20 years to do this,” she said. “If I knew I would feel this good, I would have done it a lot sooner. It goes back to Star, though. I could not have done this without a group.”

Melanee Hannock

Age: 42.

Home: Midtown.

What she did: Hannock joined Star Runners group to work up to running a 4-miler last spring.

Running group: Star Runners, starrunnersmemphis.com

Advice: “Figure out what motivates you. For me, it was joining a group.”

Deb’s Plan

Guest Blog from Deb Davis 🙂

Hello fellow Star Runners!

So, I heard that a meal plan would be very helpful for translating healthy diet tips into a daily schedule for how to feed a hungry runner! Well, look no farther! Here is a sample of one week’s worth of simple to prepare meals. Keep in mind; you can definitely adjust things for your preferences! If there are foods you don’t care for, simply swap them out for something similar that you do like. Also, the meals alone only provide approximately 1600-1800 calories, which is not enough to fuel an adult runner – especially one training for a marathon! To fill in the gaps, include at least one or two snacks throughout the day. I’ve given you a few ideas but feel free to add more! Any quick search on Google will take you to hundreds of sites with lists of healthy snack ideas. One thing about snacking though is that you want to choose snacks that include some protein. The protein takes a bit longer to digest so it will feel much more satisfying.  In addition, I didn’t add any beverages to these meals, so remember that if you are drinking juice, non-diet soda, or alcohol this will add 90-150 calories to your meal (depending on the beverage of choice).  The other reason the meals are a little lower calories is so you can treat yourself every once in a while! You put in a lot of miles – you deserve it! 🙂 (I’m a big fan of Muddy’s cupcakes and Yolo…)

Not sure how many calories you need? Star included a handy formula in the training manual under “Nutrition”. There is also a similar calculator on Runner’s World website (just click http://www.runnersworld.com/cda/bmrcalculator/0,8210,s6-242-306-575-0-0-0-0-0,00.html). Once you have an idea how many total calories you need, you can decide how many calories in snacks, beverages, etc. you should add to meet your total nutrient needs.  Remember, when it

1 c. strawberry Greek Yogurt
1 banana
1/3 c. granola
1 banana
1 c. sliced strawberries
1/3 c. yogurt
1/2 c. milk
1 tbsp. ground flax
1 sl. WW toast
1 tbsp PB
½ c. oatmeal (made with milk)
1 apple, chopped
¼ c. chopped walnuts
1 tbsp. brown sugar
1 tsp. cinnamon
1 c. All-bran cereal
¾ c. milk
½ c. blueberries or sliced strawberries
23 roasted almonds
2 egg scrambled
1 oz. sliced cheese
1 WW English muffin
1 apple
2 sm. Waffles
¼ c. yogurt
½ c. sliced berries
2 egg, scrambled
1 Clif Bar
1 c. Greek yogurt
1 med pear
435 Calories
419 Calories
424 Calories
438 Calories
372 Calories
431 Calories
476 Calories

comes to nutrition, it’s all about balance! If you know you’re going to splurge at dinner, choose a salad topped with lean protein for lunch.

Turkey Sandwich
½ c. baby carrots
2 tbsp. ranch
1 c. yogurt
½ c. Strawberries
1 1/2 c. tossed salad topped with ¼ c. walnuts
1/3 c. dried cranberries
¼ c. feta cheese
3 oz. chicken
2 tbsp. balsamic dressing
1 apple
PB&J on WW bread
¾ c. cut raw vegetables
2 tbsp. ranch dressing
1 pear
1 cheese stick
1 tortilla
½ c. black beans
1 oz. shredded cheese
Lettuce & tomato
¼ avocado
2 tbsp. salsa
1tbsp sour cream
1 med. apple
2 oz. sliced turkey
2 oz. sliced cheese
8 WW crackers
1 peach
1 c. yogurt
½ c. raw vegetables
¼ c. hummus
1 WW pita
4 oz tuna
1 apple
½ c. baby carrots
1 cheese stick
3 oz. hamburger + cheese on
WW bun with toppings
1 ear of corn
1 tbsp. butter
1 c. watermelon
526 Calories
636 Calories
565 Calories
614 Calories
677 Calories
590 Calories
735 Calories
4 in. square lasagna
1 c. green beans
1 c. tossed salad
2 tbsp. dressing
Stir-Fry – include: 3 oz. Beef or chicken
1 c. steamed broccoli
2/3 c. brown rice
1 c. fruit salad
1 c. WW pasta
½ c. tomato sauce
3 oz. meat balls
2 c. tossed salad
3 oz. Grilled chicken
1 c. grilled vegetables
¾ c. potato salad
1 c. watermelon
3 oz. Baked Fish
1 sweet potato w/
2 tbsp butter
1 c. sautéed greens
Dinner on the town!
3 oz. Pork Chop
1 c. mashed potatoes w/ 1 tbsp butter
1 c. cooked spinach
½ c. steamed carrots
663 Calories
530 Calories
668 Calories
572 Calories
582 Calories
562 Calories
*Whenever “WW” is listed above, note that it stands for whole wheat/whole grain
2 cups air popped popcorn sprinkled with parmesan cheese
100 calories
23 almonds
164 calories
1 hard-boiled egg
78 Calories
1 cheese stick and ½ c pretzels
190 Calories
1 cup Greek yogurt
140 Calories
1 apple with 1 tbsp PB
189 Calories
Celery sticks and 1 tbsp PB
125 Calories
1 Grande Skinny Vanilla Latte from Starbucks
80 Calories
10 grapes and 10 cashews
200 Calories
1 c. cut vegetables and ¼ c. hummus
130 Calories
½ c. cereal with ½ c. skim milk
~150 Calories
1 medium homemade choc. Chip cookie
~150 Calories
¾ c. applesauce
165 Calories
1 oz. Tortilla chips and ¼ c. salsa
160 Calories
1 c. 1% Chocolate Milk
160 Calories


PUSH…my power word for the Gearhead Sprint Triathlon.  I knew I would need to really PUSH in order to get the finish time I was looking for.  Although I’m not really able to run right now, I didn’t want this to be the reason I didn’t meet my goal so the word on my arm would serve as a reminder that I still wanted that finish time and I would have to really push in the swim, on the bike, and as much as I was capable of in the run.

Keith and I debated all week about whether or not we would sign up.  The pool at UT has been closed for a month so we haven’t been able to swim and with me not running, I didn’t feel the most confident.  I think this is why I decided to sign up though.  I really wanted to get out there and sweat and push my body outside its comfort zone and this was the best way I was going to be able to make it happen.  I knew I wouldn’t be able to run the 7 miles with the marathon group on Saturday but wanted to get a great workout in so Gearhead became just that.

We drove down Sunday morning with Teresa and Brad in tow.  It’s amazing how quickly we’re able to jump out of bed for a 4:30 AM alarm but an hour into the drive, Keith and I were both yawning.  We finally got to the race site, got our race number, set up our transition sites, and met up with Steve and Stephanie.

I had looked at the results from last year and saw that it was a pretty small race.  I always do this to see if there’s anything I might be able to learn about the race.  For instance, are all bike times fast or are they slow?  This might tell me something about the course and helps me not to set my expectations too high.  The times from last looked pretty fast and that was with some good rain.  I saw that the girl who won my age group last year did a 1:15 and was coming back this year too.  I had figured my possible finish times about 10 different ways and really couldn’t figure out how i would break 1:20 so that was my goal.  I knew i would need to push hard to get this 1:20 but I really thought it was possible.

We lined up for a time trial swim start. Keith was right behind me which was kind of crazy! We went in 3 seconds apart and as i put my face in, I saw him to my left already swimming.  I thought I might try to hang on but quickly knew that would be impossible (he got out of the swim almost 3 minutes faster than me!).  I felt somewhat comfortable in regards to the people around me but I seem to forget to breathe when I get in the open water.  After what felt like a couple of minutes, I decided to flip to my back to catch my breath.  It was then that I realized I forgot to start my watch.  So pissed!!  I had no idea if I had been in 2 minutes or 7 minutes which meant I wasn’t going to know my time throughout the entire race!  I decided to assume it had been 5 minutes and went on.  I really enjoyed this swim because it was set up as a triangle.  Once we got to the first turn buoy, all we had to do was get back to shore.  I decided at the turn that I would freestyle the whole way back but some guy kept banging into me which had me banging in to Teresa so I flipped to my back again to get around him without getting kicked in the face.  I was annoyed but I don’t think I lost much time since my freestyle is so inefficient anyway.

I got out and got into transition where I saw Teresa.  It’s so much fun to see people you know during these races!  You just never know who you’ll see and where you might see them.  I didn’t take the time to look around for everyone’s bikes so all I knew was that Keith was already on the road (his bike was next to mine).  We headed out on the bike course.  I absolutely loved the course.  It was really hilly but it was a big loop with no tough 180 degree turns (like both of the others i’ve done) and they had mile markers at every mile so I really felt like I was making progress.  It was a fast course, except of course, for the uphills!   Every now and then I would notice my arm and literally tell myself, out loud, to PUSH.  It was a short bike ride so I wasn’t willing to let myself take it easy at any time.  I repeated this word over and over during the tough climbs.  I never put my bike in the small chain ring and I had to twice on this course.  Eventually we were headed back into the park towards transition.  I hadn’t seen any of my teammates on the bike since it wasn’t an out and back.  I think this was the absolute only downfall to this route, not really knowing where your teammates are.

Coming into transition was awesome.  There were lots of spectators and they were all cheering for me like they knew me.  I thought the vibe of the entire race was great.  It was absent of a lot of the people that I see at races that don’t have very good sportsmanship.  Everyone seemed to be rooting for everyone and I had lots of people cheering for me just because I’m a girl.  Pretty fun 🙂

I got into transition pretty easily, except there was a drainage ditch we had to go over and I thought the dismount line was before that so i was unclipped but I still managed to get over it without incident.  The guy at the dismount line was extremely encouraging and laughed with me (not at me, i don’t think 🙂 ) when i could barely get my leg over my saddle (it’s amazing how stiff you can get in only 10 miles!).

I headed out on the run course which started out completely uphill.  I knew I would probably have to walk all the uphills due to my hip but i still told myself i would push.  I would walk the uphills as fast as I could.  About a minute into the run, Steve passed me.  Always nice to get a “lookin good” from your own teammate!  Soon after that, Brad passed me.  The run was very pretty as it wrapped around the lake but it was definitely hilly for the first mile and a half or so.  I knew I was losing time but since my watch wasn’t started right away, I couldn’t really tell how I was doing in terms of my overall goal.  I was leapfrogging 2 other runners and we talked a little as we would pass and catch back up to each other. They told me about the next downhill that eventually just took you to the levee and onto the finish.  (somehow i had neglected to look at the elevation profile for this race!)

As I got to the finish line chute, I could hear Steve, Brad, and Keith cheering for me which was so fun!  When i stopped, my watch said 1:14:43 so I had no idea if I had beat my goal or not.  If I was adding 5 minutes, I had but, any more, I hadn’t.  We waited and within a short time, Teresa came into the finish line chute and had Stephanie on her heels.  I can’t explain it but there’s just something really special about this tri team and the support everyone provides to each other.  Maybe it’s because a triathlon levels the playing field?  You can really be terrible at one sport but decent at another or decent at one but spectacular at another.  It’s fun to see how it all plays out in the end.

I can very happily report that i did get my goal.  My finish time was 1:19:04.  I felt like I had really given it my all and pushed myself throughout the race.  Of course when we looked at the finish times and I realized I was only 22 seconds behind the girl in front of me, my first thought that entered my mind was, “Did you push hard enough?”  No, I can honestly say I didn’t.  I didn’t leave much on that course but I sure as hell left 22 seconds somewhere!  Oh well.  I’m still thrilled with my race and the overall experience but the lesson I learned yesterday is you can almost always push a little harder..at some point..in any race!

Open water swim…in the books


Yep, that’s me with a tri suit, swim cap, and goggles…and it would appear that I’m actually happy to be waiting on my turn to swim in Sardis Lake.  Well, for some unknown reason, I was!

I would be lying, though, if I said I wasn’t nervous.  This would be my first open water swim plus my longest distance so I was pretty much freaking out inside.  I hadn’t been able to swim in a week or so and had only run once in 3 weeks.  Not because I’m lazy, but because I found out all the hip pain I’ve been ignoring is actually a TFL muscle pull.  My low back has been really painful and swollen too since it’s taking on extra work to try to compensate for the muscle pull.  I have been getting ultrasound, electrostim, and ice therapy on both areas twice a week for a few weeks so when Dr. Cole gave me the OK to register and race, I was pumped.  This, however, only gave me 48 hours to process the fact that I would actually be doing an open-water triathlon.

Dr. Cole suggested that I backstroke to take some of the load off of my low back (since I’m not an efficient freestyler) if I started to feel any pain and to walk at any portion of the run if the pain was too bad in my hip.  As nice as it was to hear this, I really didn’t want to use these options as a crutch on race day…..you know if someone tells you that you can walk or take it easy, you just might not push yourself as hard.  Because of this, I knew I needed some really specific goals going into the race.  I visualized (over and over) a 25:00 swim, 3:00 T1, 1:02:00 bike, 1:00 T2, and 42:00 run for a finish of 2:13.  I had actually told Keith I was aiming for a 28:00 swim so he thought I would be happy breaking 2:17 but I really had a secret goal of breaking 2:10.

I woke up about 4:30 on race morning to get ready.  Keith and I had packed the car the night before so we were pretty much ready to walk out the door but I wanted a little time to be up so that I wouldn’t be rushing out of the house.  We met Mimi at 5:15 and were on our way.  I’m no fun to be around before a race.  I completely shut down.  I get really quiet and spend all of my time in my head so I’m sure it was a long hour drive for Keith!

We got to transition and it was just so fun to see all of our teammates.  We all ended up on the same row which was really cool.  Everyone was chatting and well-wishing which was just so great to see.  One thing that really stands out for me with the tri group is how incredibly supportive everyone is of one another.  We had 9 Star Runners doing this race- Ashley, Stacey, Stephanie, Mimi, Steve, Bevan, Katherine (her first), Keith, and me (first open water).

We all walked down to the beach to get ready for the swim start.  In years past, the racers have gotten waist-deep in the water and started their wave from there.  This year, we started on the beach and we ran into the water when they blew the horn.  Fun but a little nerve wracking for this total novice!  Keith and Steve were off before us so Keith and I said our good-luck’s and went our separate ways.  Katherine, Bevan, and I were in the same wave (all women under 40) which was reassuring.  We lost Katherine right away but Bevan and I stayed together until the first turn buoy.  I alternated backstroking and freestyle- trying to switch it up at each buoy or when I felt some low back pain.  I was very fortunate because my low back was providing me with some information but not too nagging of a pain.  As I rounded the second turn buoy, Mimi swam past me and it was really nice to see a familiar face again!  The swim felt so long so I didn’t want to look at my watch.  I was afraid I would get really discouraged.  I finally got out of the water and looked and my time was 22:30 (23:25 chip time- walked to the timing mat).  I was really excited about this.  I walked to transition (wanted to run but was nervous about my hip) and when I got there, I saw Bevan, Ashley, and Mimi.  We all headed out on our bikes together which really felt like a team (my T1 was 1:33).

Laura and Grace had come to cheer for their teammates and this was great!  I hated not being there for Keith when he exited the water and I’m sure he felt the same for me but it was so great to see friends when I got out.  It’s amazing what a friendly face and a “go, Star” can do for you!

I had chosen a 1:02 goal for the bike because that would have been the same pace I did RebelMan in but i secretly wanted 1:00:00 because that would be 18 mph (just liked the even number).  As I headed out, I was staying around 20mph so I was pretty pumped. I saw Keith and Steve headed back in which gave me even more motivation to push.   I guess I had my head in the clouds because I never thought about turning back into a headwind.  Once I turned around, I was pretty much killing myself to stay about 15 mph. I rolled back into transition at 1:00:59.  Ugh, missed this goal by 1 minute!!

My next transition seemed pretty smooth but the second I got off my bike, my back started to seize up so I was nervous.  My plan was to walk out of transition and start running within 5 minutes.  I ended up walking most of the first 2 miles.  I was really bummed and being pretty hard on myself but wasn’t about to give up.  I loved the trail portion of the run and this part actually felt pretty good on my back and hip.  Mimi caught up to me on the run and we ran the last 1/2 mile or so together.  I was really disappointed with my run time (45:42) but I can honestly say I did the best I could.  My finish time was 2:12:57.  Funny that this is what I visualized.  Apparently I should have visualized my real goal of 2:10!

Again, I almost hate to admit how much fun I had doing this.  As I was headed in the finish chute, I realized that this is longer than it took me to do my last Half Marathon but the feeling I had was totally different.  I was tired and I had worked really hard for this entire time but my body wasn’t rebelling like it does after running for this amount of time.  I love that triathlons call on all of your muscles.  I definitely see the intrigue.  Of course, I would love to be faster at all 3 of the disciplines but, for now, I’m just happy that I have decided to tri 🙂

Thanks, Keith and my fellow Star Runners tri team, for being my inspiration!


I’m A Runner. What Should I Eat?

Guest post by: StarRunner Deborah Davis MS, RD, LDN

I’m a runner training for a marathon. What should I eat?

I’m a diabetic trying to improve my blood sugar control. What should I eat?

I am 50 pounds overweight and I want to get back to my ideal body weight. What should I eat?

As a Registered Dietitian, the question, “what should I eat?” is one that comes up numerous times on a daily basis.  Unfortunately, this question is not necessarily one that has a single universal answer that applies to everyone who may ask; nor is it a question that can easily be answered in a single blog post. Since you are reading this blog, you have already made on huge step in the right direction towards living a healthy lifestyle by joining StarRunners! There is a mile long laundry list of reasons why being physically active, ie. running is great for your body. Star is a super coach who will make sure to help you reach your race goals. However, your body may not perform as well as you hope unless you fuel it with the right foods!

I think the simplest way to begin to answer the “what should I eat?” question is to go back to the very basics. It is way too easy to get caught up in fad diets, overwhelmed by calorie counting, or confused by trying to base meals on percentages of protein, carbohydrates, and fat. The USDA recently replaced their outdated Food Pyramid for the much simpler (and drastically improved!) My Plate. Instead of trying to keep track of the number of servings of all the food groups you eat throughout the day, it models a healthy meal – plain and simple. Here is what I am talking about…


As you plan your meals, try to incorporate the different food groups on your plate to mirror the MyPlate model above.  The website ChooseMyPlate.gov actually has a lot of great resources for how to plan healthy meals using this model. To get you started, here are some things to keep in mind:


  • The vegetables included on your plate should be non-starchy, ie. anything but potatoes or legumes. Also, think about incorporating more color to your meals with vegetables – darker greens like spinach are much better than say, iceburg lettuce.
  • Often, the vegetable section of my lunch and evening meals fill more than half of my plate. Think of vegetables as diet “freebies” – they are super low calorie and chock full of fantastic vitamins and minerals! You can’t over-eat veggies!
  • Don’t forget that a dark-green leafy salad can turn into a great base for a delicious, filling meal. Just top with cheese, lean protein (like grilled chicken or tuna), nuts, cranberries, and dressing! The possibilities are endless.


  • You may notice that the protein and grain sections are much smaller than normal for Americans! (At the VA hospital I have so many patients who subsist on the “meat and potatoes” diet!)  The key for protein is to choose lean meats (this does not include sausage, bologna, bacon, Spam, chittlins, hot dogs, etc).
  • The best way to prepare meats is to bake/grill/broil rather than fry (sorry!) them.  A typical portion size for your protein is 3 oz or the size of a deck of playing cards.
  • Don’t forget about protein-packed vegetable alternatives to meat such as tofu, soy foods (like burgers!), seitan, hummus, or nuts/nut butters!


  • Any grains you choose should be whole grain. Look for things like brown rice, whole wheat pasta, quinoa, barley, and more! Check out the nutrition label on cereals and breads and look for ones with at least 3 grams of fiber per serving. Potatoes and legumes (ie. black beans, black-eyed peas, chickpeas, etc.) also go in this section.
  • The fewer processed grains the better! Choose less white bread, white rice, sugary cereal, pre-packaged snacks, cookies, cakes, etc. Don’t completely eliminate these however, it’s ok to treat yourself every once in a while! You work hard putting in lots of miles each week!


  • Dairy does not necessarily have to be limited to a glass of milk on the side. Incorporate dairy into your meal by sprinkling your food with shredded cheese! Or you could create a dessert with yogurt and fruit…
  • I find it’s easier to get in my daily dairy by eating yogurt or cereal in the morning and then snacking on string cheese. Milk, especially chocolate milk, is a great way to refuel and recover after a long run. Also, cottage cheese with a little fruit can be a great snack too!


  • Fruit can be a great dessert! Dress fresh fruit up with whipped topping or stir into flavored yogurt, bake apples with cinnamon and honey, or make a fruit cobber.
  • Freeze a peeled banana and then puree with a food processor for an ice cream-like dessert without the added calories!
  • Puree fruit with yogurt and milk for a tasty breakfast smoothie!

Here’s an example of a meal I had last week based on the Plate plan! Pictured below is a 3 oz filet of spicy baked catfish, ½ large sweet potato with a bit of butter and cinnamon, and a side of salad greens topped with roasted beets, feta, and balsamic vinegar. For dessert? A 1/2 cup serving of frozen yogurt! 🙂


Beginning to model your meals after the HealthyPlate is a great way to get started on the right foot towards eating healthier and better fueling your body for running! Keep checking in for more guest posts on topics such as healthy snacking, sample meal plans, carbohydrates, breakfast (start your day off right!), calorie needs, and more! If you have any questions about these posts, feel free to email me at dldavis.rd@gmail.com or chat with me at running group(!).