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Ribeye or New York Strip, medium well, served with 2 fingers of bourbon. Maybe a salad and maybe not.
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You can check out McMillan Running. They have a good explanation of different runs and what they will do for you. The online tools are good too.
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A little core training can help. Now that you're running higher mileage it is easier to let your form slip as you tire on those long runs.
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tgilmore16 920xt
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Louisiana
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I run about the same amount as you. What works for me is about 4 oz of 100% orange juice and one slice of wheat bread toasted with cottage cheese and a spoon of preserves. I do have to give it about an hour to digest before starting the long run. I got this from The Racing Weight cookbook.
