So that's usually a banana and some toast when I first wake up, then an energy bar about 30 minutes before I start and lots of hydration. In this heat, usually take a salt stick too.

Then during the long run, gu or something like that every 30-45 minutes and drink. Don't use Gatorade ... get something better. I like Liquid IV for every day, but for really intense runs will get the nicer stuff from a running store.

Some things I like to mix up with the Gu are the energy beans and SIS gels.

I don't use caffeine until the last half of the marathon to give me a boost, so I wouldn't use it in a training too unless I was on those really long runs. FYI that most caffeine gels use green tea ... whatever you think about that in regards to Word of Wisdom. Just check the label if that matters to you.