ROUGH practice

It was bound to happen.  All of this training and not a rough day?  Impossible to keep that pace up.  So today was the day it hit the fan.  It was a coached track practice at Kezar Stadium, started with a warm up then a little coaching about Chi Running, which is a style of running combining Tai Chi and running, and then onto the track for our work out, which was as follows:

400m @ L3
400m @ L4
1' rest
800m @ L3
1' rest
1200m @ L2

I got through the 2 400m in 3'.  Which proved to be a little to fast because i got the most horrible headache combined with dizziness, and a bad cramp in my back on my left side.  Now, i know what this happened.  I was in a nutritional deficit.  I worked all day today to meet a deadline, and when i looked up at the clock it was 5:47pm, i hadn't eaten or drank anything since 11:00am, and practice starts at 6:30pm approximately 15 minutes away.  I had 15' to get changed eat something, down some water & gatorade, and make it to practice on time.  In case you're wondering, that's a bad idea.  I worked through it, finished all the distances, but with a little longer rest times.  Moving forward?  Keep better eating and drinking habits, but what are they?  I don't know, but you can help!  Do you have any nutritional advice, because i'd love to hear them.

As i struggle through, will you please help me by donating?  I'm almost to $1000, a third of the way there!  Help me reach my goal, only a few weeks left to get into the drawing for the iPod Touch.  Just use the button to the right!