I did a tusca pick 'em this morning -- meaning I grabbed one of the workouts he suggested and did it. I did 2 mi wup, 4 x (1 mi MP, 0.5 mi MP + :30), 2 mi cdn for 10.0 miles. I did the MP on a .1 miles per lap track. Miles were (from memory) 7:35, 7:33, 7:32, 7:32 and "rests" were ~ 3:53 - 3:57 (didn't quite slow :30). On the last MP effort my heart rate was around 168 for the last half of the last MP interval, so that's right what I'd expect. It would generally drop to ~157 by the end of the MP + :30 segment. All of this was in a steady rain that left me soaked. I don't really mind running in the rain except that my shoes get soaked. Weather was 68/dp 68 (100% humidity), so this was a decent result. Still I think I'm north of 3:15 (7:26 pace) right now even with an ideal course and ideal weather. If I dropped some of this weight though, I think I'd be in business.
Now onto breakfast. I usually don't eat breakfast except a granola bar in the car. Yesterday I felt awful by lunch and realized I ran 600 cals and then ate only 140 by lunch. That can't be good. This of course leaves me starving and I end up eating 70% of my calories between 6 and 9 pm, which probably isn't good. Anyway, this morning I had Recoverite (180 cals) when I got back, a bowl of Kashi (160) after I got out of the shower and a Trader Joe's granola bar in the car (140). Well, it's a start.
How do you allocate your calories throughout the day?