Energy Needs Basics!

Hello all, new to site and to eating Vegan (3.5 months). Great information throughout.

I have some basic questions about calorie needs in relation to running/basic weight lifting, any help/recommendations to changes in diet would be greatly appreciated.

Currently running around 35 miles/week (6.25/day) and doing 4 days in the gym, basic strength training (2 days back/core, 2 days legs). Slowly increasing distance (beginning to train for 1st half marathon) to around 45 mi/week. Below is a basic rundown of what I typically eat:

Around 2700-3000 calories on days with running and gym, 2500 when just running:

Pre-run:

4:30 AM

1 cup unsweetened almond milk (40 calories)

1 medium apple

1 scoop protein supplement (26g protein, 105 calories)

Water

8:30 AM post-gym

1/4 of a cup mixed nuts or small energy bar or equivalent, 250 calories

20 oz. water

10:00 AM

1 cup soy yogurt - 170 calories

1 cup unsweetened almond milk - 40 calories

1 cup steel cut oats - 200? calories

Mixed fruit (around 1/3-1/2 cup mixed berries)

10-12 almonds or walnuts - 120 calories

1:00 PM

Spinach and Mixed green salad, carrot, 1/4 cup cranberries

1 avocado

Water

3-4:00 PM

1/2 cup mixed granola with 1/4-1/2 cup raisins, cranberries, several apricots or prunes

1 scoop protein supplement

7:00 PM

1 cup long grain brown rice, 1/2 cup kidney beans, maybe firm tofu mixed in

small vegetable salad (lettuce, onion, radish, tomato etc.)

plus small snacks on fruit/veg through the day.

I also work a job that requires me to walk on avg. 6-8 miles per day, if that matters.

Sorry this post is long but I've gotten so much conflicting information from people I wanted to try to be as thorough as I could. Am I getting enough calories, too many, etc. etc? Just want to make the best use of time/energy. Thanks, happy training.

do you want more energy for your runs? like pre run? or energy in general?

Both? I do notice a slump after harder workouts later in the afternoon.. I can make it through the runs without feeling tired but would like to figure out a way to get more energy as the distances go up... I have a hard time eating more than 3000 calories in a day, anything I can change? Thanks again.