On November 2, New York City crowds roared as the elite women participating in the USATF Championship 5K hammered their final mile to the Central Park finish line. Most of the race had been led by Olympian and former 5,000-meter U.S. record holder Shannon Rowbury, with world medallist Emily Infeld hot on her heels. But in the last mile, a lesser-known name, Jess Tonn, charged ahead to take the lead.
Dressed in a mismatch of brands—including Nike Vaporflys and Under Armour shorts—Tonn owned the fact that she is currently unsponsored. The 27-year-old blazed ahead of Rowbury and Infeld, but was caught by Rowbury in the homestretch. Tonn finished runner-up in 15:44, one second behind Rowbury.
“That’s the first race I’ve felt super strong and solid the whole time, so I’ll take it,” Tonn told Runner’s World after the race.
The silver medal was a particularly sweet reward for Tonn, who has made significant lifestyle changes over the past year. Last December, Tonn left the Brooks Beasts pro team in Seattle, Washington, after a tumultuous two years of successes and setbacks. As a former distance star at Stanford, she joined the Beasts in 2016. Under coach Danny Mackey, Tonn transformed from a third-place finisher at NCAAs to a champion at the 2018 Payton Jordan Invitational 10K.
Though she had several breakthrough races and workouts during her time with Brooks, she suffered from a string of injuries, including tight posterior tibial tendons, stress fractures in her tibia and metatarsal, plantar issues, and a strained soleus.
“It was super frustrating,” Tonn told Runner’s World. “I had always been pretty healthy, so when I had back-to-back injuries as a pro runner, I realized I needed a change.”
Tonn said her injuries were likely caused by the sudden change in routine. In Seattle, she increased her mileage and intensity, started serious weight training, and began a new nutrition program.
“My body wasn’t prepared for it,” she said. “At a certain point, in the summer of 2018, it was clear that it just wasn’t working for me. Everyone at Brooks was really supportive of my decision to leave. I didn’t know if I would continue to run at that point. I just needed to get healthy first.”
In January, Tonn moved to Phoenix, Arizona, where she works as a remote marketing consultant and helps coach the Arizona State University cross country and track teams. Adjusted in her new home, she started training again on her own terms. Instead of sticking to a strict nutrition plan, she began experimenting in the kitchen, making recipes from Bon Appétit after her evening runs. The mindful approach to running and fueling paid off with a year and counting of injury-free running.
“I love shopping for groceries and cooking,” she said. “In high school and college, I ate whatever. Then in Seattle, eating became stressful for me. I was micromanaging everything I put into my body. But eating shouldn’t be stressful—it’s a training tool. You should be aware of what goes into your body, but also indulge now and then and have fun.”
Here, Tonn describes what she typically eats and drinks for breakfast, lunch, dinner, and snacks.
Simple Carbs Before Early Runs
Since it gets really hot in Phoenix for most of the year, I usually start my run really early, like 4:30 a.m. Before my run, I’ll have a cup of coffee (that’s a must!) and half a Picky Bar. If I’m doing a harder workout, I’ll wake up about an hour beforehand and have extra carbs, like a bowl of cereal or pancakes made with Bob’s Red Mill mix.
If I’m racing in the morning, I’ll have a few pieces of toast with honey, or whatever bagel or pastry I can find near the hotel I’m staying in. Before the 5K in NYC, I had half a muffin and half a croissant.
[From training tips, to fueling strategies, to improving the mind-body connection, the Runner's World 2020 Calendar will help you run your best all year long.]
Protein Shake and Egg Scramble to Refuel
After I finish running in the morning, I’ll either grab a protein shake made with protein powder, soy milk, and ice, or I’ll make a smoothie with soy milk, protein powder, frozen berries, coconut, spinach, ginger, and lemon juice.
I’ll sip on the shake or smoothie while I cook my main meal, which is usually a giant egg scramble. I’ll throw in sausage or turkey, veggies, and cheese with the eggs, then serve it all with an English muffin toasted with strawberry jam. I always buy a 10-pack of English muffins at my local bakery—I’m obsessed with them.
Fresh-Cut Snacks and Salads for Lunch
If I’m doing a double in the afternoon, I usually snack throughout the day instead of eating a main lunch, since my breakfast is usually really big. My favorite snacks are veggies dipped in hummus, bean chips, trail mix, and eggs with salsa and avocado.
On days that I don’t double, I’ll have a meal with more fiber, like a salad with mixed greens, quinoa, and roasted sweet potatoes.
How to Fuel Like Jess Tonn
Bob’s Red Mill Bob’s Red Mill Pancake Mix
Beanitos Beanitos Black Bean Chips with Sea Salt
Explore Cuisine Organic Red Lentil Penne
Endangered Species Fair Trade Dark Chocolate Bars
Wholesome Sheet Pan Suppers
Sheet pans are my best friends at dinnertime. I make a ton of roasted veggies—right now I’m obsessed with sweet potatoes and all kinds of squashes—to serve with proteins like chicken, flank steak, pork, and fish. Every week, I’ll make a big batch of grains—I love red lentil pasta, quinoa, and farro—and toss those in with vegetables and meat.
Two of my favorite dishes are roasted chicken thighs with tomatoes and farro as well as chicken chili with plenty of vegetables and sweet potatoes, which I have with crusty bread.
Nightly Dark Chocolate Fix
I have a huge sweet tooth, but I try to be mindful of not eating a ton of sugar all the time. Chocolate is my weakness, though. At any given time, I have at least six different dark chocolate bars in my cupboard, and I’ll have a few pieces each night. I also love a good glass of red wine to wind down.
Hailey first got hooked on running news as an intern with Running Times, and now she reports on elite runners and cyclists, feel-good stories, and training pieces for Runner's World and Bicycling magazines.
