I actually stopped reading this thread in detail because I've never come across such a bad-tempered, bitchy, nasty collection of comments in my life! Grow up the lot of you, and if you can't say something civil don't say anything.
The night before, cook bulgur wheat and lots of chopped-up veg in stock, add herbs or other flavouring like harissa. In the morning, add any of e.g. chopped hard-boiled egg, chicken, tuna, sardines or other protein, olives, capers, anchovies or whatever, salad leaves, spinach or tomatoes.
I'm a hungry cyclist as well as a runner and one lunch box about 15cm square filled with this will keep me full all afternoon.
Homemade granary with pilchards on one slice, cottage cheese on the other and rocket in the middle. Also tomato and peppers. Rich and satisfying - just the thing before a hilly run tonight, but I wish I'd cut the bread thicker!
I don't spend a fortune on headphones because in my experience they don't last that long, so I think you can get something worthwhile for a tenner. I've tried round-the-ear style, but if you have small ears they start to slide when you get sweaty (and then they rub). My best ones have been yurbudz-style, which are not too sound-proof so you can hear what's around you. At present I have a pair from the 3 mobile phone shop, I think they're made by Experience, which was a make I'd never heard of. They're really comfortable, don't slide out and give good loud sound reproduction so that your MP3 battery lasts longer!