I am only semi-experienced at running in the 15-20 mile range but have found that a banana and a couple cups of coffee prior to a run is fine for me. I take water with me and am now using a gel every 4 miles. Additionally, make sure you slow down from what you normally run. If your midrun 6-8 miler is at 9mpm then your long run should be 10mpm or slower, especially when you are jsut getting into it. Walk breaks are fine.

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I'd concentrate as much if not more on the night before. That's where that 10+ mile fuel is going to come from, not the gels and gatorade (which I use on all my long runs too) -- the gels and gatorade will help your blood glycogen and prevent you from feeling hungry, but muscle and liver glycogen which is critical in long runs is going to come from the previous 24-48 hours worth of meals.

Make sure you are having a carb focused meal (65% by calorie) for dinner and I'd probably go with some toast or something before bed too. A friend of mine who does high mileage training and ultramarathons eats a bowl of cereal before bed almost every night.

quote:<HR>Originally posted by spartan94:
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I'm not a morning person, but decided to get out "early" this weekend to do my long run (14 mi).
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It was warm and a bit muggy ...
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I'll bet it was more a combination of the two factors above. Just switching to morning takes a bit of getting used to.

For what it's worth, I've been a morning runner for many years, and I rarely eat anything before a long run (maybe a banana), although I do drink water before I go and I bring Gels and Sports drinks on the run. My longest runs are 20-22 miles, and I typically do about 4-5 of these before a marathon. (I do know people who need to eat before a morning long run. I just wanted to make it clear that not everyone does)

I just wanted to chime in... I'm not a morning person either. So what I did was buy some of those Clif Bars, which are supposed to be energy bars. They are about the same caloric and nutritional content as a very small breakfast, but there is no preparation time, and it sits in my stomach just fine. I usually have that and a little bit of Gatorade, juice, or water, whatever I'm in the mood for.

Of equal importance is to try and stay well hydrated at all times as well as in caloric balance. You can't go from being out of balance immediately before the run and expect to hydrate and eat enough as soon as you wake up to get to nominal levels. It's best to try and be prepared and feed and hydrate yourself so you are always ready to do your best.

Edited to add: If you aren't used to the heat and humidity, it can take 2 to 3 weeks for your body to start getting used to it. Take it easy and lay off the speed and take walk breaks if you need to. As your body adapts (your blood plasma volume will increase, you will sweat out less electrolytes, etc.), it will start to feel a bit easier or at least not as onerous!

http://This message has been edited by milkbaby (edited Jun-21-2007).

A cup of yogurt always does me fine. Even if I'm doing a 20 miler.