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!
My usual distance is 10k, but I want to move up to run a 10-mile event by September, then possibly to half marathons. In addition to running, I commute 10 miles each way by bike almost every day. Cycling less often is not practical financially, since the commute includes a train journey for which I have a season ticket.
At the moment I run twice or three times a week, usually about 4 miles on the shorter runs and as long as I can manage at weekends - the longest so far has been 9 miles. I've been trying to make one run a week into a hill session or speed session. Should I try to run more often than this or just make each run a bit longer? I do get quite tired by the weekend on the current amount of running/cycling. The plan so far has been to just increase the weekend run to ten miles.
Are there many other 54-year-old women readers who cycle home from work then head out for a run on weekday evenings?