Sorry I haven't responded... I was not ignoring your responses. I have taken all of them into consideration and have been trying new things during training.

To answer your question usnavy233, I eat a very healthy diet with a splurge if I'm going out to eat with friends. Here is a typical day for me:

Breakfast: Plain oatmeal with raisins and blueberries mixed in and a banana on the side.

* If I'm doing a long training session or a long race I will also have a piece of toast with peanut butter.

Lunch: Turkey sandwich on whole grain bread with avocado, tomato, cucumber, romaine lettuce, and mustard. Also carrots and a granola bar of some sort.

Dinner: Lean meat such as chicken, fish or chicken/turkey sausage, whole grain pasta or rice, and mixed vegetables.

* Red meat proably once a week.

I also snack every hour or 2 with an orange, apple, bagel with peanut butter or nutella, yogurt or greek yogurt, trail mix, clif bar, peanut butter and jelly sandwich...

I drink lots of water all day with a sports drink, usually diluted, at some point during the day as well.

I know it's more than what my other racing friends take in, but "less is more" didn't work too well for me either. I don't think being undertrained is the issue...

Training:

Run: 4 runs per week consisting of 8-10 mile tempo, 10 miles in the hills, 4 mile recovery, and then a 16-22 mile long would get me between 40-50 miles a week. I get 3 20+ milers in before race day.

Swim: 8000-10000 meters in the pool IM drills, build drills, and short and long distance sets.

Bike: 60-100 miles per week depending on work.

Lift: 2-3 times per week. Full body, medium weight and high reps, lots of core, cross fit mentality with little rest time.

Taper: Reduced workout intensity 2 weeks before the race.