re: foot pain

Question
Hi John.  Ok, so here is a typical menu for me.  Keep in mind that I am still trying to lose weight (have lost 41 lbs so far) but still need to lose 9 more pounds.  I don't know if you need this info but I am 5 ft 11 inches weighting 153 lbs.  I am a creature of habit so my routine diet doesn't really change much but this should give you an idea of what I'm eating...
16 oz H2O & then I run
breakfast - 3/4 cup Kashi cereal (Heart to Heart)w/ 1/2 cup skim milk & 2 slices of turkey bacon. 16 oz H2O
am snack - Advantage protein drink (17gm protein)
lunch - chicken breast w/ yellow squash
pm snack - 15 salt free dry roasted peanuts
note - during the day I drink 2 quarts of H2O
dinner - salmon, brocolli, Fresca drink
sometimes I have a snack of sugar free chocolate mousse at night.  The only thing that really changes is the meat I eat, could be fish, chicken, or turkey; rarely is it ever red meat.  The veggies typically consist of brocolli, cauliflower, zuchinni, yellow squash, or butternut squash.  I mix up the protein and veggies throughout the week but I continue to eat the same foods consistently.  
Today I ran 12.3 miles and felt pretty good.  I had no problems w/ runners diarrhea.  I had lots of energy until about mile 8 and then I began sipping on Poweraide and was able to continue running.  I usually drink H2O but thought that I could use the carbs for this distance.  Any guidance you can give me will be greatly appreciated.  Thanks!
-Lori

Answer
Hi Carly
I think your diet looks real good and healthy.For your breakfast i would add a couple of tablespoons of flaxseed oil and add a banana.For lunch i would add an apple and add almonds,walnuts to your pm snack.For dinner i would add some brown rice 3 to 4 days a week.You want to be very carefull the week of the race that you don't go to heavy on the vegies,since these contribute to your diarrhea and also skip the protein drink that week which also contributes to diarrhea.This is my observation Carly.Any other questions just get in touch.Let me know how your race went.

All the best

John