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I'm going to be using a jam sandwich before a run for an energy boost so how long before I go out should I eat it to gain maximum benefit?

Hi all

I'm in the market for a velcro armband to hold my iPhone 4s.  My only requirements is that it should offer some sort of water resistance and have a pouch for my key.  I've seen a few around which have these but some reviewers have said the strap is a little small.  My arms aren't all that big but it's something I want to avoid.

TIA