I used to eat before my long run's in the morning, a bowl of shreddies, say an hour before, but I found similar results, you just feel sick after a couple of miles.
So I agree with Julie, I now try to eat a big meal, usually pasta or something with lots of carbs in it the night before. Then a good nights rest. The following morning, before my (reasonably long) runs - around 10 miles on a sat morning, I have a cup of tea. I find it just helps fill that void in my stomach just enough until I have finished my run. I then enjoy a large brunch, like a fry up! feel like I have earned it!
I run during the weeks too. It tends to be intense interval training in the eveings and for this I just ensure I've stocked up on carb rich foods throughout the day, then finish with a good meal afterwards. This meal is usually high in protein as I agree it does help with muscle recovery. Also, if I eat a carb rich meal after this type of training, my metabolism is naturally on "over-drive" and I find I can't get to sleep.
So I guess that if time is not on your side (work and family) and you don't have saturday mornings to yourself and early morning runs are your only option, just fill up the day before with lots of complex carb foods. I also find that tapering (as athletes do before a big race) can help if you plan on a long run and time is against you.