For the run, you may want to consider something like the programs at
www.posetech.com
They focus on proper running technique to avoid injuries. I am just starting it and I have a few friends who have had a lot of success with it (including a guy who just started running this year and turned in a sub-4 hour run leg at IM Florida).
Good luck!
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Fredo, you're my older brother and I love you...but don't ever take sides, with anyone, against the family again...ever.