Runner's Diet

As my team starts to look towards longer runs, I figured I should become more knowledgeable about the proper diet. I always hear about hydration & carbo-loading, and for the most part believe I am a pretty healthy eater. But I am a bit confused about what to eat the night before a long run, and the morning of the run. The last few weeks I have had pasta the night before, and the morning of I have had a Pria bar and a banana. But I wonder, is this right? Is it enough? Also, I am seeing a bit about the important meal being TWO nights before a long run - something I have yet to pay attention to.

Here are some runners nutrition links:
Hal Higdon's "The Distance Runners Diet"
Cool Running "The Runner's Diet"
Cool Running "Eat and Run"
Fitness Magazine "Rules to Run By: Smart Eating Habits for Runners"
Runner's World "The Runners Diet"

One of my confusions has been about carbohydrates, and I found this great list on the Runner's World "The Runners Diet" article:
Carbs to Choose Often
Fruits (about 60 calories per serving)
Apple, orange, pear, nectarine: 1 small (tennis ball size)
Banana: 1 small (5 inch)
Peach, plum: 1 medium (fist size)
Grapefruit: 1/2 whole fruit
Canteloupe: 1 cup
Berries: 1 cup
Fresh pineapple: 3/4 cup
Canned fruit (in its own juice): 1/2 cup


Low-Starch Vegetables (about 25 calories per serving)
Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans: 1 cup raw or 1/2 cup cooked
Green pepper: 1 whole
Asparagus: 7 spears cooked or 14 spears raw
Lettuce/raw greens: 1 cup 100-percent vegetable juice: 1/3 cup


Carbs to Choose with Caution (watch those portions!)
High-Starch Vegetables (about 80 calories per serving)
Beans (lima, navy, pinto): 1/3 cup
Corn: 1/2 cup
Peas/lentils: 1/2 cup
Baked white or sweet potato with skin: 1 small (tennis ball size)


Pasta/Rice (about 80 calories per serving)
Couscous (cooked): 1/3 cup
Brown or white rice (cooked): 1/3 cup
Noodles/pasta (cooked): 1/2 cup
Bulgur (cooked): 1/2 cup


Breads/Cereal/Crackers (about 80 calories per serving)
Tortilla (white or wheat): 1
100-percent whole-wheat bread: 1 slice
Mini-bagel: 1
English muffin: 1/2
Pretzels: 3/4 ounce or 8 sourdough nuggets
Popcorn (air popped): 3 cups
Saltine crackers: 6
Rice cakes (all varieties, large): 2
High-fiber cereals: 3/4 cup
Oatmeal: 2/3 cup cooked or 1 instant packet