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I use the three hour rule. Unless its an intense workout or an overly long workout then don't eat at all until I do the run. Usually though the 3 hours works. Protein and fatty foods take a lot longer to digest and should be avoided. I also has really good luck with yogurt.
Its not really that important to eat if you are thinking that food you ingest is the fuel for that next workout. Your body stores excess fuel in the form of glycogen in your liver for later use. Also the body begins converting fats to fatty acid for energy as well. As a broad guideline the stored energy in your liver from your last meal should last an hour and then the free fatty acid metabolism kicks in.
Also don't avoid fluids in the summer at least, find something that works, there are so many choices now.
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