Harvest Time

I hope everyone had a great October and that you’re still getting to enjoy your Halloween candy stash 😋. As of today, I’m just 24 hours away from racing through the streets of NYC to finish my first ever marathon. The last 3-4 months of training have gone by both fast and slow, and so much has happened that it’s hard to believe it’s all part of the same training block. I’ve learned throughout my running career that there is no such thing as a perfect training block, but I feel so accomplished for everything I did to prepare and as ready as I ever will be to tackle 26.2 miles.

My A goal for tomorrow’s race is to run a sub 3-hour marathon. This is probably the most public I’ve ever been with a goal, but I believe in setting big goals and saying them out loud. Although I feel like this is doable, I’m under no illusion that it’s going to be easy. 26.2 miles is a long way to run, and I know anything can happen. Nothing is going to be handed to me, and I’ve definitely learned you have to respect the marathon!

In the true spirit of fall, the season of harvest, I’m hoping to reap the benefits I’ve sown over the past few months. At the same time, even though I have this time goal in the back of my mind, tomorrow really isn’t about racing the clock for me. Sure, it would be nice to achieve that goal, but to me finishing the marathon is so much bigger than that. It’s also about more than race day itself. I’ve trained for months and will only be racing for a few hours, and I don’t want to let those few hours determine how I feel about everything I’ve accomplished the past few months.

As a society, we tend to be very outcome oriented. We measure everything in terms of quantifiable success, but I don’t think that’s always the best way to look at it. You can fall short of a goal and still achieve so much. I’m proud of so many things I’ve accomplished over the course of this build. I ran on days when I didn’t feel motivated which reminded me I can do hard things, I listened to and respected my body which allowed me to get to the start line healthy, and I trained through some very physically and emotionally challenging times in my life, which allowed me to remember how strong and capable I am.

Whether I run sub 3-hours or blow up and run much slower, the time on the clock won’t take away from everything I’ve gained throughout this build. I feel so proud and accomplished already, and tomorrow’s race is just the cherry on top of what has been a fun, challenging, and character building 3 months.

So, as we head into November, I challenge you to find new ways to define success in your life. Remember, it’s not always about the end result but it’s often about the things we learn and accomplish on the journey to get there.

In today’s newsletter:

• Recipe highlight 🍂 - This month I’m highlighting a recipe that I helped develop. It’s one of my favorite fall dishes, and is great as a side at Thanksgiving or to meal prep for lunches. I hope you enjoy this Butternut Squash Autumn Salad recipe!

• Quick tip 💡- Many athletes I work with struggle to fuel while traveling. Since the holidays tend to bring quite a bit of travel, I wanted to share a few tips to help you navigate nutrition on the go.

• Rapid fire thoughts 🔥 - October saw great running on the roads and cross country events, but some of the biggest news in October came outside of race results. Read on to see the biggest running and nutrition news of October!

New York City Marathon Weekend

Come run with me!

Will you be in NYC for marathon weekend? If so, come run with me on Saturday! I’ll be hosting a shakeout run with Coach Chris Lee of Kinesis Integrated, a boulder based performance center for endurance athletes. We will be starting at 9:30am (location TBA) and doing a 5k loop around Central Park for an easy pre-race shakeout. Chris has generously offered to buy coffee for attendees, so at the very least you’ll get some free coffee. Register HERE for free (click “get tickets”) and come join me, I’d love to have you there!

Fundraiser - 🚨 Giveaway alert!! 🚨

As a charity runner for Trackgirlz, I have one day left to raise money! Trackgirlz is an incredible non-profit organization that works to provide girls access to mentorship and sport through track and field empowerment programs, and I’m honored to be running NYCM for them. I’m partnering with Hettas, a shoe designed for women. For every $50 you donate, you receive 1 entry to a giveaway where you can win a free pair of Hettas shoes, a t-shirt, a race day fueling strategy session with me, and more fun items from brands who support women in sport. If you’re interested in donating to enter the giveaway, can do so HERE. Even if you’re not able to donate $50, I so appreciate donations of any amount!

Recipe Highlight - Butternut Squash Autumn Salad

I love fall flavors like butternut squash, and I love a new take on the idea of salad. This recipe is one of my favorites, and it’s actually one I helped developed a few years ago alongside recipe developer and food blogger, Running on Breakfast.

Here are some nutritional highlights of this recipe:

1. Butternut squash - It only takes ¼ cup to meet your daily need of vitamin A, a powerful antioxidant that promotes tissue building, hair, skin and nail health, and iron recycling. Butternut squash is also high in fiber, which promotes healthy digestion.

2. Pomegranate seeds- These are loaded with vitamin C, an important nutrient for immune function which is especially necessary this time of year. My tip for de-seeding a pomegranate is to cut it into 4 quarters, then de-seed each quarter under water using a bowl filled with water in the sink. This video is a good tutorial!

3. Pumpkin seeds - Pumpkin seeds, aka pepitas, are one of the highest plant-based sources of iron! They contain healthy fats, which will also help promote absorption of the vitamin A in the butternut squash. The vitamin C in the pomegranate seeds and butternut squash will help with the absorption of the iron from the pepitas. It’s always fun when everything works together!

This recipe can be eaten warm or cold, so it’s easy to prep ahead of time. I use pre-chopped butternut squash to make my life easier, and this can be either fresh or frozen. Keep in mind that couscous does contain gluten, so if you needed a gluten free version you could easily replace it with quinoa or brown rice.

I make this every year and it always makes a big batch, so I love to use the leftovers for lunches throughout the week. You can throw in some shredded chicken (or leftover turkey) for a quick, balanced lunch on the go that’s easy to bring to work or school.

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

As the holiday season begins, travel tends to pick up. Many people I work with struggle to navigate nutrition around travel, so today I’ve got some suggestions to help you maintain your fueling habits as much as possible when you travel ⬇️!

Traveling is one of my favorite things, but it can be disruptive to your eating and training routine. Whether you’re flying home for the holidays or driving to grandma’s house a few hours away, it’s easy to find yourself in a bind without a plan for food. While there is nothing wrong with having fast food on your trips, there are still ways to incorporate foods that help you feel your best and get the nutrients you need while away from home.

Here are some tips to help you manage your fueling for your holiday travels:

1. Air travel - Depending on when your flight is, plan ahead with a grab and go breakfast that you can eat on the way to the airport (think overnight oats, a piece of fruit, and a protein drink) or plan to grab something at the airport. Pack snacks to help fill gaps between meals and so that you’re prepared for any unforeseen travel delays. There’s nothing worse than being 2 hours past starving standing in the rental car line.

2. Road trips - I always pack a big cooler full of snacks, and plan meal stops out beforehand. It tends to be tricky to get fresh fruits and veggies on the road, so I’ll usually bring apples, clementines, carrot sticks, and mini bell peppers to munch on or to pair with a fast food meal. Some restaurant options that tend to have more nutrient dense options include Chik-Fil-A and Chipotle.

3. Portable snacks - Pack snacks that contain both a carb and a protein, such as Chomps meat sticks, peanut butter filled pretzels, trail mix pouches, or balanced bars like RXBAR or GoMacro. You can fill in gaps at the airport or gas stations by purchasing items like Greek yogurt cups, cheese sticks, or even Fairlife protein drinks. The goal is to get around 10-15g of protein in a snack.

4. Building balanced meals away from home - The goal is to check 3 boxes at your meals: a carb (think grain or starch), a color (fruit or veggie), and a protein (animal or plant based) on your plate at each meal. As I mentioned, color tends to be the hardest one to find when traveling. You can get a side salad at most restaurants, add veggies to your Chipotle bowl, or grab a fruit cup with your Chik-Fil-A nugget meal.

5. Keep somewhat of a schedule - Most of the time when we’re traveling we’re out doing things all day and find that we’ve gone 5+ hours without eating. In order to help keep your appetite, mood, and energy levels stable, continue to focus on eating every 3-4 hours as much as is possible. This might require you to bring a bar to your family outing, but it will also give you more energy to tolerate said family outing 😅.

6. Do your best, but don’t stress - Remind yourself that travel is often a temporary disruption to your routine. It’s not always going to be possible to balance your plate perfectly or have a snack when you need one, especially if you’re staying at someone else’s home. Give yourself the tools you need to execute, but don’t stress if things don’t go according to plan. Enjoy the purpose of the trip, and be present! Your routine will be waiting for you when you get home.

Being at the whim of friends and family who eat differently than you can be hard, but just remember the purpose of your trip is to spend time with loved ones, not to get as many nutrient dense foods as possible. Listen to your body and do what feels right, and don’t let stress around food take away from the purpose of your trip.

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

October saw the end of the 2025 track season, but that didn’t mean a lack of news and performances. October brought big events on the roads, the thick of cross country season, and some crazy news in the running and nutrition world (what do they say - there’s not such thing as bad publicity? I’m not sure about that with October’s running news).

Check out the biggest stories from the running world is today’s newsletter: 

• The Chicago Marathon was held last month. Three Americans cracked the top 10, with Natosha Rogers and Dakotah Popehn setting big PRs in the process. Next up: the New York City Marathon!

• Women’s marathon world record holder Ruth Chepngetich has been banned for three years after testing positive for a prohibited substance. Unfortunately, her 2:09:56 world record from Chicago last year will still stand. It’s disappointing to see an athlete who has pleaded guilty to doping tied to such a historic mark. However, I think it’s important to remember that not all amazing runs are dirty, and governing bodies are improving their standards to maintain a clean sport.

• The cross-country season is underway, and we’re heading into Nationals on November 22nd where the fields are stacked. True freshman Jane Hedengren has made a spectacular debut, but she’ll face off against World Championship finalist Angelina Napoleon, defending champ Doris Lemngole, and runner-up Pamela Kosgei, among others. Get ready for some true XC grit!

• In the world of nutrition, a Consumer Reports investigation found that 2/3 of 23 popular protein powders and shakes tested exceeded California’s Prop 65 limits for lead, but keep in mind, those limits are extremely conservative and not internationally recognized. At Fueling Forward, we always recommend prioritizing whole foods first before the use of supplements. If you use protein powders occasionally and as needed, there’s no reason to worry about lead exposure.

• Nearly 42 million Americans who rely on federal food assistance through SNAP benefits are at risk of not receiving their November benefits starting November 1 due to the ongoing government shutdown. If you’d like to help the 1 in 8 Americans who depend on SNAP, you can donate food or time to your local food bank or food pantry.

• 2x World Championship Gold Medalist in the 400m hurdles, Femke Bol, announced that she’s moving up to the 800m with her eyes on LA 2028. It’s a bold and brave move for a runner who has been so dominant in her event and considering the competitive level the 800m is at internationally. However, it’s also a great reminder and inspiration to all of us to do something scary and out of our comfort zone to continue growing.

Have a great November, and I’m so thankful for all of you who read my newsletter and are a part of the Fueling Forward community!

Stay fueled,

Maddie

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