Meal menus, daily workouts, and inspirational advice from champion runner Aaron Saft. Aaron Saft is a professional runner who recently placed third at the National Trail Marathon Championships in Oregon. The Asheville-based athlete is living the life of a health nut, running 100 miles a week and paying close attention to his nutrition plan. He also has a wife in the middle of her medical residency, a two-year-old son, a full-time job, and a \u201cburger addiction.\u201d Think it\u2019s impossible to live healthy in today\u2019s hectic world? Watch how Aaron Saft does it. Weekly Schedule Saft plans his workouts at the beginning of each month and his meals at the beginning of each week. MONDAY 5am: 45-minute run. \u201cI wake early to get back home before my wife leaves for work.\u201d Breakfast: Oatmeal and yogurt and fruit, or eggs and whole grain toast and a Carnation Instant Breakfast drink. \u201cIt\u2019s a bigger breakfast because I put in a lot of miles on Sunday. Monday is important in my schedule for recovery.\u201d Lunch at Work: Two Amy\u2019s Organic burritos, bag of steamed veggies. \u201cThose new steamable bags are perfect for eating at work. Five minutes in the microwave and you\u2019re good to go.\u201d Saft owns FootRX, a running shoe store in South Asheville. 3:30pm: 30-minute run. \u201cI do my second run right after work before I pick up my son from day care.\u201d Dinner: Fish and some veggies and a whole grain TUESDAY 5am: Workout on the track for speed work, or hill repeats, or tempo runs Breakfast: Protein shake and eggs and toast \u201cAfter the hard workout, I eat a lot of protein to rebuild muscle, plus carbs to absorb the protein.\u201d Lunch: Couscous with a bag of steamed veggies 3:30pm: Easy \u201cshake out\u201d run. 30 minutes. Dinner: Chicken and veggies WEDNESDAY 4am: 90 minute long run. \u201cI have to get up earlier to get back before my wife heads to work.\u201d Breakfast: Protein shake and oatmeal Lunch: Burritos and veggies again 3:30pm: Half hour shakeout run Dinner: Veggies over whole-wheat pasta THURSDAY 5am: One-hour-long run Breakfast: Cereal and fruit Lunch: Boca burger wrap and veggies 3:30pm: 30 minute easy run Dinner: Pizza. \u201cMy wife\u2019s on call Thursday nights, so it\u2019s boys\u2019 night.\u201d FRIDAY 5am: Two-hour long strength and speed workout. Longer intervals, longer hill repeats. \u201cI\u2019m focusing on quantity over quality with this workout.\u201d Breakfast: Protein shake, eggs, and toast Lunch: Couscous and veggies 3:30pm: Easy 30-minute run Dinner: Date night. \u201cI try not to worry about what I eat for dinner too much this night.\u201d SATURDAY 8am: 50-minute run with some strides Breakfast: Cereal with fruit Lunch: \u201cWhatever\u2019s around the house\u201d Normal cereal breakfast No Afternoon Workout Dinner: A chicken based meal with lots of veggies SUNDAY 8am: Long 2 to 2.5 hour run with 1-minute intervals at the end Breakfast: Pancakes. \u201cI\u2019m looking to get my most calories at breakfast because of the long run. I like chocolate chip pancakes.\u201d Lunch: Late in the day, usually at a Mexican restaurant. \u201cI also crave mac and cheese after a long run for some reason.\u201d Dinner: Whatever\u2019s around the house Sleep: \u201cAfter the long run, I try to get an extra hour or two of sleep that night, usually between eight and nine hours.\u201d Saft Speak BRO talks with a man on the run. You have a full-time job and family. What\u2019s the secret to your training success? Time management. You have to know when you have the time, and be prepared to make sacrifices to train whenever. Sometimes, I\u2019ll be up as early as 3:30 am heading out with my headlamp in order to get back before my wife has to go to work. It may not be the ideal time, but it\u2019s better than not training. What do you personally give up in order to train? I do double workouts five days a week, so it\u2019s even more of a commitment. We don\u2019t watch much T.V. I like to get my runs in before family time. We get cranky when we don\u2019t run, but I never want to sacrifice family time because \u201cAaron\u2019s got to run.\u201d I understand you\u2019re methodical about your scheduling. I\u2019m very flexible with my schedule. If I have to wake up at 3 a.m., I\u2019ll do it. If I have to take my kid in the jogging stroller, I\u2019ll do it. But once something gets put on the schedule, it\u2019s set in stone. I plan my work and workouts a month in advance. How big of a role does nutrition play in your recent success? We\u2019ve become more attuned to what we\u2019re eating and what we\u2019re feeding our son. During college and right after college, everything was on the fly. We did ready-made dinners, fast food, whatever we could get. Now, we\u2019re very particular. More veggies, more chicken and fish, more fresh food, and organic when we can. I\u2019ve seen the benefits in my running. I recover faster and I have more energy for my workouts. Any advice for our readers? Everything is a progression. Transition into a healthier lifestyle: Eating smaller portions, or eating fruit for breakfast, or substituting a healthy snack for a candy bar. Start easy, and start small. It took me a long time to get to this point.