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First off, if you've had a good breakfast and lunch, you could get by with nothing but water. I run in the mornings and usually don't eat anything unless I'm going to run for over 10 miles or I particularly hungry.
If I'm hungry, I have a bowl of breakfast cereal or a slide of bread and a banana.
Before a long run, I eat something that I know agrees with me: breads, bananas, shredded wheat cereal, etc. I like to practice eating before a long run to similate eating something before a marathon.
BTW, back in the olden days, when I ran marathons in the late 70s and early 80s, the combined wisdom of marathoners was that you didn't eat breakfast. You didn't need breakfast. And heaven forbit that you would actually consume calories during a marathon! On my own, I started "cheeting" by eating a light breakfast, and voila! no more Wall at 20 miles. Now with gel packs, I don't even give the Wall a second thought. The Wall a myth that has disappeared like dragons and goblins.
--Scott
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