Fuel your activity. Nothing more, nothing less. Eat all the veggies you want. I don't count these in my totals but they are VERY important to consume.
50-75g carb 30min before run. 50-75g carb immediately after run. That's a good place to start. Ultimately it depends on your carb tolerance and that's individual. Add to that 2 pieces of fruit in the morning as the fructose will top off liver glycogen. Other carbs should be complex (oats/potatoes ideally...rice if you don't bloat). For pre workout I'd even allow some honey.
Remember, much of your running will be fueled by fat stores AND the longer you run in your career the MORE fat you will use over the length of your career. You become much more adapted as using fat as fuel.
Interval workouts of course will use more glycogen..but how long are you running hard? 16 x 400m? That's still only 4 miles. The workouts which use the most glycogen are tempo runs.
Let your training day dictate your fuel intake:
Here are some suggestions, and these can be modified:
Easy run: 25-50g pre run/25-50g post run
Tempo Run/Long run: 50-75g pre run/25-50g mid run if long run and is optional/50-75g post run/50-75g 60min post run
Interval workout: 50-75g pre run/50-75g post run
Either way, your carb intake will be lower than you want it to be or what you think it should be. I've seen people set PRs in endurance events while consuming nothing more than veggies, lean meats, and BCAAs in their diet.
Alan