I need suggestions on how to spend my exercise calories...

nuts or cheese you dont have to eat much. They pack alot of good calories in small doses

DO NOT eat your exercise calories, I don't and I have lost steadily 3 pounds a week. Why would you eat back what you worked off already? I say don't do it. OR only eat half back. I switch it up to keep my metabolism from plateauing. Every few days I will eat half my exercise cals and it has worked great so far.

One day with extreme numbers isn't going to hurt. It's chronic over/under eating that ultimately hurts.

In your position I would maybe have a super-ultra-mega-deluxe protein shake (just throw in the works - bananas, milk, whey, peanut butter....). Or maybe some sort of treat like a pizza or a cheeseburger and fries.

Funny thing.. on those high burn days I almost invariably end up OVER-eating because I feel like I have a free pass to pig out all day. Oh well

Anything high in protein and good fats is what I go for. An avocado in slices, an apple with peanut butter, some almonds, I really like peas sauteed in olive oil and garlic... basically any of these. There are lots of options.

Peanut butter and/or cocoa roasted almonds.

I too suggest keeping it light on the food intake. You don't want to eat something heavy so you can close deficit gap. Your stomach won't appreciate it. I've been there and done it and I tell ya, it doesn't feel good. Drink your protein shake, add fruits and nuts and/or almond butter to it to make up the calories. Great job on the 10 miles in 2 hours, another 3.1 miles and you would've done a half marathon.

Great work, both on the run and the diligent tracking!

I am partial to grilled hot wings, with a dab of ranch of course, when I have a ridiculous surplus of calories to spend. Generally, the higher calorie foods that I don't often get. But truly, for one day a modest cal deporvation will should not impact your recovery as long as you get your protein in.

PEANUT BUTTER AND BANANA SANDWICH.....OH NOW YOU'RE TALKING! EVEN BETTER IN THE SANDWICH TOASTER......YUMMMMMMMMMY

I am concerned about a couple of things. Never let yourself get too dehydrated, it's dangerous because before it's hard to tell you are really dehydrated sometimes until it's already hurting you. Ten miles of running/walking in two hours is a pretty good pace, which means you probably can run pretty fast. You just need to figure out what foods to eat to compliment your athleticism. I would welcome extra weight loss in lieu of trying to keep your loss at a certain amount per week.

So if you are doing 10 milers, are you working up to a marathon or long distance running event? If not, you should, the ease in which you describe makes you seem like a natural. Most runner friends of mine who do long distance and burn thousands of extra calories every week - I do too when I train for a marathon - they focus on eating healthy but higher calorie foods to put back some of what they burn off (some of them are incredibly skinny). If you do that much exercise you need to fuel properly. I highly recommend you pick up a book on endurance running or nutrition for athletes. I had to learn how to eat differently when I began running a lot - putting back carbs into my diet which had been the enemy for so many years. You could eat more nuts, they are high in calories, good fats and good source of protein. You shouldn't go for pizza, burgers and beer like a lot of younger skinny runners I know. most of us old timers eat extra calories in the form of high quality foods like avocados, nuts, dried fruits, pasta with vegetable sauces and lean meats, protein shakes, Clif bars, etc.

That's exciting that you are liking the exercise and losing weight so successfully!