That's beautiful, Myron!
It's hard to give you advice for format because I don't know what you have to work with.
Here's what I do for format.
I render to an image sequence. Then I use QuickTime Pro to "Export" that to a QuickTime movie (.mov) with H.264 compression with these settings...
The kbits/sec setting will vary depending on many factors.
When it's done, I change the ".mov" at the end of the file name to .mp4 and I have a file that will play in the A:M forum.
Note that this workflow is not the same as choosing MPEG-4 or MP4 when choosing compression.
But you don't have Quicktime Pro, I presume.
But you have something that you edit video in, and it probably takes in numbered image sequences and can render out compressed versions of projects that you edit in that app and when you render out your compressed version you choose settings like what I have shown.
What are you using to put your videos together?