I do my long runs in the mornings too and have the same problem. For my runs lately, I’ve gotten up by 5 am, had something light and easy to digest like an english muffin with just a bit of butter and some water or juice or a banana. I read that Paula Radcliffe eats a bowl of oatmeal before her marathons (though I don’t think my own tummy could handle that without needing a bathroom break.) My buddy, B, eats a bowl of cereal before our long runs. Whatever you eat — try to have about an hour in between when you eat and when you run for digesting, if possible. Last year I ran an 11 miler without any breakfast at all — and I seriously hit the wall at about mile 8. So, do try to get something in your tummy if you can! No milk though!!! Dean Karnazes in his books says that’s the most likely thing to cause you to puke at the end of a run — so no yogurt either!
When I’m on a long run, I usually start sipping my PowerAde after a couple of miles – just a sip or two each time my Garmin beeps that another mile is done. My little walk breaks are perfect for refeuling up! If I were doing a 10 mile run, for instance, I’d take a shot blox after 6 miles or so if I felt I needed it. Around an hour into the run, you might want to put something back into your system. I just bought some Sport Beans this week that I’m going to try on my next run (though I admit to trying plain old jelly bellies the past couple of runs too.) Every stomach is different. I have a very weak one, so I tend to underfuel a bit since I get nauseous easily. That’s the beauty of the training runs though. You can test drive different types of gels or electolyte drinks to find a good match for you.