Stephanie Howe Violett's Base Smoothie

I was looking for some new smoothie inspiration - not just a snack, but a high in healthy fats, satiating meal. I landed on ultra runner Stephanie Howe Violett's Base Smoothie and gave it a try - it was delicious and will definitely go in the rotation. The nutrition profile is based on how the recipe is written below. 

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Potato Crust Quiche

I know fall is in the air when I get a request for this dish. And when it's something you can eat for breakfast, lunch, or dinner it's hard to say 'No.' The potato crust is delicious and so adaptable! It's pictured here as described in the recipe, but you can easily make this vegetarian by subbing sausage for a vegetarian sausage (like Field Roast Italian Sausage) or subbing with vegetables of choice. 

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Collective SevenRecipes, Nutrition
Homemade Granola

So I used to be afraid of making homemade granola, weird, right?!  Essentially it came down to texture. I tested so many recipes that came out more on the soggy than the crunchy side, and making failed recipe after failed recipe is no fun. Then I was gifted this recipe from a strength client a couple years ago, and tweaked it to what you find below.

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Tempo Smoothie

Getting through the week's last quality workout before the weekend's long run can feel exhausting, exhilarating, give a sense of relief or even celebration. Today felt like  a I'm going to need coffee in my smoothie kind of day, so I adapted from Sara Hall's recipe in the most recent Outside magazine, and here's what I did! 

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Post-Run Nutrition

The recovery starts as soon as you’re done with your run. The goal is to replenish your depleted glycogen stores and repair damaged muscle fibers. Again, if we are eating a balanced diet of carbohydrate, protein, and healthy fats throughout the day, the less you need to be worried about the makeup of this meal – you’re already doing it! 

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Michele PettingerNutrition
The Beast

I have known my BFF for over 20 years. I was there for her 3rd marathon when she said she would never run a race that long again, and I was there when she said she had just signed up for another marathon. Of course I took that opportunity to remind her of her previous declaration, after all that is what BFF’s are for, right?

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The Track is Where the Magic Happens

In my running life, I’d always had endurance, but I lacked speed. In 2004, living in Bend, OR,  I started to work with a running coach, Jimmy Clark, a long time high school track and cross country coach. We met on the track to talk about the interval workouts we would be doing.

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Michele Pettinger
P3 Energy Bar

P3 Energy Bar

I was originally gifted this recipe from a friend in Northern California. Over the years, I've tweaked it to the ratios that work for me and my family, but play with it and fine-tune it to your liking! This bar can be used for a pre-workout snack, breakfast, in-between meals; really any time of the day.

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The Magic of the Milky Way

This race report certainly turned out longer than I planned, but I feel that if I’m going to take the time to write a race report, I want it to be honest and authentic and hopefully be educational in helping someone else who wants to run 100 miles and wants to hear about what did/didn’t work for another; and hopefully help someone else prevent making similar mistakes or on the other hand help someone make a wise choice. 

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Mid-Run Nutrition

A few weeks ago, I published a piece on Pre-Run Nutrition; the next natural step is fine-tuning how you fuel during your run.  As with many aspects of fueling, timing plays an important role. When you start to fuel during a run can be dependent on your pre-run meal and the length of your run. I have athletes that fuel from every 20 minutes to every 45 minutes, depending on their physiology, length of race, and the amount consumed at each fueling.  

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NutritionMichele Pettinger
Pre-Run Nutrition

One of the questions I'm asked most is how one should fuel around a run - this includes pre-, during and post-run nutrition. The answer is not straightforward and unique based on weight, training intensity, and in some cases dietary restrictions. I have done my best here to provide a general guideline or starting point for fine-tuning what works for you. The amount of food and timing are key to optimal performance for all 3 intake periods (pre- during and post-run).

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Creating Your Hydration Profile

Here in the Pacific Northwest we experienced some earlier than normal warm temperatures. Then we had a bit of a cool down, but now summer is here and the higher temps will be back. In addition, many are traveling to train and race in parts of the country where it’s already warm. Practicing your hydration goes hand in hand with practicing your fueling.  It is a good time for you to start creating your individual hydration profile.

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Achieve Your Perfect Performance with Mental Rehearsal

There are bodies of research that have proven that mental rehearsal improves performance. Professional athletes have long used this knowledge to their advantage and it is a valuable part of their training. In this article, I will teach you how to visualize a perfect performance. Each time you practice this, your brain will create neural pathways that will encourage your muscles to work exactly as rehearsed.

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P3 Running Announces New Coach

P3 Running is pleased to announce that Lori McConnell will be joining the P3 Running team as a coach starting February, 2016. To start, Lori will be actively involved in Tuesday Night Group Training Sessions and will begin coaching and be open to new clients in March, 2016. “I am looking forward to Lori joining P3 Running. Most importantly, her passion for the sport rings true to the philosophy of P3 Running. This coupled with her well-rounded experience will only enhance what we are able to offer our runners.”~Michele Pettinger, owner of P3 Running.

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