Maybe whole wheat pasta topped with veggies (I like sauteed kale) and a poached egg? I'm sure you already know this but try out a meal like this before a non-race long run to make sure that the veggies don't affect your stomach! Too much roughage can be problematic for some runners. I've never had a problem from eating dairy the night before a race, for what it's worth. I usually have mac n' cheese or something like that!

Arrabiata sauce, like this one http://corkandspoon.wordpress.com/2012/02/27/dinner-in-15-minutes-arrabiata-sauce/, is a great spin on a basic tomato sauce. Its easy and perfect with whole wheat penne. I really like adding flaked crab meat and broccoli to it, if you want to add a bit of protein and more veggies.

I really like this recipe for pasta w/lentils and kale - it's really flavorful! Legumes and pasta is actually much better than it sounds. I was lazy and just added chopped kale to the cooking pasta for the last couple of minutes:

http://www.epicurious.com/recipes/food/views/Pasta-with-Lentils-and-Kale-238092

Although as a non-runner, I can't speak to how lentils would affect the whole carbo-loading dynamic...

If this is the night before your race, I would avoid whole wheat pasta and go with plain white. Sounds crazy but white pasta is easier to process and less likely to cause cramping (you don't want a lot of fiber). Also avoid green veggies (no broccoli, lettuce, etc.). Keep it very very simple. White pasta, little marinara... and a baked potato is always a safe bet. Eat early the night before so you have plenty of time to digest. Good luck!

I was about to say what Vanessan did. Depending on the length of the race, you may not want as much fiber as whole wheat will deliver, unless it moves through you fairly quickly and will be out of your system before the race.

Does it have to be pasta? You can use rice instead. I have a friend who runs marathons and she says she runs better on sushi than pasta.

oh, you could use sweet potatoes too and just stay away from grains and gluten.

I also have to agree with the others who said to avoid whole wheat pasta. I've run several marathons, and it's best to avoid any added fiber. Your body needs glycogen for energy--carbohydrates are converted into glucose, which is converted into glycogen and stored. Which means any sort of carb will do--fruits, veggies, lentils, beans, oats, etc. It's best not to load up too much the night before the race though--two nights before is optimal because you wont' suffer the stomach upset, and your body is able to hold onto that glycogen.

As for food--a little bit of butter won't hurt. I've had great luck eating oatmeal and some veggies the night before a race. For some reason, pasta doesn't quite do it for me. But unless you're running a full marathon, there's really no reason to carbo-load. Good luck with your race! And don't worry too much about what you're eating--as long as you've have a relatively healthy meal without anything that typically triggers your stomach to act out, you'll be fine!

I too have run several marathons and I just eat what I would normally eat. Did you carbo load on your training runs? Most of my friends who did this usually ended up with the trots during or directly after the race. Stick to what works best with your body.

I just had a conversation about this with a runner friend this morning! She also avoids whole wheat and sticks to rice or sweet potatoes the night before. Morning of, she'll snack on some rice cakes. Good luck!!!!

whole grains = runners trots. (stay away from lentils/beans, too)

i'd stick with white pasta or white rice and an egg (or two). or do breakfast at night and cook up some banana pancakes.

also, remember that "carbo loading" does NOT mean overeating. eat a normal-sized dinner, just make sure it's carb-centric rather than protein/fat-centric.

Ditto what everyone else said (except the "I've run 2 marathons" parts) and remember "Nothing new on race day" also means nothing new the night before! Try out whatever you decide on the night before a long run and see how you feel.

Any seafood pasta shouldn't have cheese....try some linguine with clams or risotto with bay scallops.

I agree that you should avoid dairy--I had a cheese-heavy meal the night before a long run last fall and I totally bonked. Also, I saw that someone above suggested arrabiata sauce. If I were you I'd make sure your tummy can handle the spice by eating the sauce before a practice run. I love spicy food (think: Thai hot) but for some reason, even a small amount of spice just churns in my stomach when I run so I avoid it. Anyway, I think that pasta with red sauce and veggies sounds like a good plan. Perhaps add some grilled chicken. Good luck in your race!