Monday, November 30, 2009

An Awesome Phone Call

...................Just got a call from the "Inside Track" that my running shoes (Asics Gel-Kayano 14) are in and ready for pick up. WhooooHooooo!

Replacing my Friend...

In a few weeks I will be losing a friend and gaining a new one. I'm talking about my running shoes. I will be replacing my Asics Gel-Kayanos with the new Asics Gel-Kayanos. I guess I'm not losing a friend, I am merely replacing my friend with a better one. lol. My old pair have close to 500 miles on them and need replacing badly. They have taken me far and have been there for me. I have lost 30 pounds in them. I can not wait until I get my new running shoes. This will be the end of my first pair and beginning of my second pair. I know that many of you are probably on your 50th pair, but this means a lot to me. I have decided to go with the same shoe for one reason. I love them and they have not let me down. Running shoes are the most important part of your running apparel. I tried another shoe earlier this year, and I never was crazy about them. It takes more than just running for 400 - 800 at the store to know if a running shoe is right for you. Well, I can't wait. .........Keep Running!

Friday, November 27, 2009

A change in your Diet = A change in your running?

Running for me has become a part of my life. I run for many reasons. At first, it was to lose weight, and that is moving along pretty well. I run to maintain a healthy body. After getting into running, I began to enjoy it tremendously.

Today, the day after Thanksgiving, I was just planning to do an easy 4 miler. Nothing difficult. As I started my legs were so heavy, and I felt like I was 500 pounds or something. Moving my legs was a chore in itself. My breathing was fine, but I felt like a brick wall. I have not felt this bad in forever. I had plenty of rest. Today, when I was running, I didn't know why I was running. I did want to run, and I had plenty of motivation, but.....

Well, I can only come up with one reason. That must be what I ate yesterday. Up until yesterday ( Thanksgiving), I had my diet in check. I was eating moderately, and feeling great. Well, yesterday, I had a lot of good food. I didn't really overeat, but I had MORE than what I normally had. I had things that I normally don't have the rest of the year. So..., I am thinking the reason why I felt heavy was from all the gravy in my blood stream, and the mash potatoes in my joints.

I feel better now, I am up to 20 miles a week. Next week I will be cutting back my long run for rest. I don't know for sure if today was a result of yesterday's off kilter diet, but I did run today, and I feel better.

Thursday, November 26, 2009

What are you Thankful for this Year?

Today is the day were we give thanks for everything that we have in our lives. We should give thanks everyday. We give thanks for the things that are obvious to us ; our possessions, families, etc.. But what about the other things that we don't think about, but use constantly with out stopping? Our bodies breathing, our heart ticking, the blood flowing, the nervous system. All of these things would not be possible without God, and we would not be alive. So everyday, I thank him for giving me the body which allows me to run. I thank him for my beautiful and caring wife, my loving family, and every new day that he gives me. I thank him for giving me eternal life by sending his only begotten son to die on the cross; That one is the most important one. On this day, I want to wish everyone a very happy and safe Thanksgiving! What are you thankful for this year? God Bless and........Keep Running!

Wednesday, November 25, 2009

Post Run Fuel

One thing that I try to do every week when I hit the grocery store is to find at least one new item and try it out. This week is the spicy black bean burger from Morning Star. One serving contains 11 grams of protein. Its low in sodium. 4 grams of fiber. 120 calories, and really easy to prepare. Just click on the picture or here for the nutrition information. I had one, (actually 2) last week after my 5 mile run. It was very tasty and delicious. I had it on a 7 grain deli flat, by Pepperidge Farm. I felt great and it gave me the energy I needed. So this is my post run fuel recommendation for the week. You can find them at your local grocery store in the vegetarian frozen food section. Other than that, my running has been doing very well. This week, my long run will be 6 miles, which, I plan on doing today. I want to wish everyone a Happy Thanksgiving. Good luck to every one doing the Turkey Trots. Have fun!

Thanksgiving should be in our hearts every day. Every day that we wake up. Every day that we are able to run one mile or 100 miles. Every day that we have a job. Every day that we have our loved ones there to support us. God Bless and .......Keep Running!

Monday, November 23, 2009

Other Ways to Measure Improvement

If you are a runner with a goal of losing weight, then it be frustrating if a week or two goes by with out any loss. You are running better, feeling better and your 3-5 mile runs seem like they are getter easier. Your problem is that you have 25 more pounds to lose, and they aren't coming off. You are watching your diet and doing more than ever. Well....Don't get discouraged, because there are other ways to monitor your levels of improvement.

One of those ways is to listen to your heart. What is your heart telling you in terms of how much it has to work to get the blood and oxygen to your muscles while you are running at a certain pace. One way to do this, is to pick a run in the week were you are running the same pace. At the end of the run or during, if you have a heart monitoring device of some kind, you simply take your pulse. If you see your pulse going down (on the same run at same pace) then that means your heart isn't having to work as hard, and it is getting stronger, as it is a muscle.....and the most important one in your body too. A couple of weeks ago I started to keep track of my heart rate to see if I was heading in the right direction. A month ago, at the end of my run I took my heart rate at 150. Today, I just did the same run at the same exact pace and it was at 144, 6 less beats a minute. That was 366 less heart beats during the course of the run.

So........If you are trying to lose weight and it isn't coming off as quick as you want it too, or not coming off at all, don't give up or get discouraged. Look to other ways to monitor your success as a runner.

Saturday, November 21, 2009

Running with a Medical Condition

Before I started running, I was diagnosed with having PAD (Peripheral Artery Disease). I went to the doctors because I had protruding veins in my right leg and had symptoms of the disease. Sometimes my ankles would swell and I had pain in my right leg most of the time, especially when I stood for a while. They say it's due to my family history. My job was not helping with it at all. I was driving to Manhattan and delivering 40,000 of Wendy's and Panera Bread off a truck then getting back in and sitting down to drive. I was lucky too, to get 30 hours of sleep (in a week). At the time I was not running either or exercising.

My doctor sent me to a specialist in cardiology care. He simply told me to go buy a compression stocking and come back in 6 months. No explanations, no pills, no advise, nothing. I was fed up with what the doctors had to say and decided to examine my own life and habits. It was time for me to be my own doctor.

I run into so many people that have the excuse of having a medical condition preventing them from exercising, but it doesn't prevent them from using their table muscles. So here is what I did about it. I first made sure it was, in fact, ok with my doctor if I took up running. I changed my eating habits, I changed jobs, and I got married to my beautiful wife who cooks healthy meals for us both.

400 miles later, and 30 pounds lighter, I have NO pain in my legs. The total swelling went down, and the veins are not that obtrusive any more. My running is more serious, and I feel great..........even though I still have 25 more pounds to lose. I'm half way there though.

You may or may not have a medical condition that will prevent you from running. If interested in running or any other sport always check with your doctor for advise, or better yet, a sports doctor that will give more specific advise on what to do or not to do.

If Life throws you a curve ball, go ahead and take a swing. If you miss, So what? But if you never try and swing the bat, you never know if you will knock a home run. See more quotes and inspirational stuff HERE.

Friday, November 20, 2009

To Endure is the Essence of Running

As beginning runners we strive just to be able to run our first mile with out stopping or walking. At this point the excitement is overwhelming and we are hopelessly hooked on running. Once we make it to our first mile, what's next? It is phenomenal to know what our bodies are capable of achieving! A little over a year ago I was in the beginning stages of doing the walk/run program. A year later, now, I am able to go 9 miles at a running economy pace.

Our bodies adapt to the stress that we put on them. With proper training, it is not that difficult to take a beginning runner, and double their endurance, and triple it, and so forth and so on. It is harder for experienced runners to make bounds and leaps in their mileage because their muscles are already used to a high level of stress. To increase your endurance you expose your body to systematically increased levels of running. As a result, your muscles adapt and your endurance will improve.

When I first hit my 3 miles, I knew then that I was interested in the Endurance part of running. Every week, I increased my mileage by roughly 10% or so. On my long runs, I increased those by about a quarter mile each week. Some weeks, I increased by a half a mile on my long run. On the 4th week, I did the mileage on my long run as I did 3 weeks prior as to not put to much stress on my body and to take a rest. This is important. If you do not cut back like this, you can get burnt out, and injuries may also result from this. This happened to me and I have learned from it. Thank God, I have not had any major injuries. In July I ignored the rules and went all out increasing too much mileage every week, any were from 20 - 25%. Refer to my recent post Avoid Burning Out!.

I am back at it going on a month and a half after a month of doing almost nothing, and I am up to 5 miles now on my long run. I started from scratch again in October. I am feeling better and I feel I made the right decision. My goal now is to get up to 6 miles and then after, start working on my speed, as I have plans of doing 3-4 more 5ks this year (already planned). My 5k races will count as my speed training, with a tempo run thrown in once a week. I am also working on my core and leg strengthening exercises. My weight loss is about 1 pound a week, as I have 25-30 more to shed. So now I have a plan and a goal. I am on track and I feel great. I Endure! I have a target to aim at. Thanks for reading and......Keep Running!

Thursday, November 19, 2009

At the Gas Station

What type of vehicle are you as a runner? Are you a fuel ripping Chevy Camaro doing 1 milers, or 5 - 10 Ks? Are you a Toyota Prius getting whatever high MPG that car gets logging 100 + miles a week, or a Mack dump truck requiring a lot of fuel and getting 6 MPG? I love to use analogies, and they do work to get the point across to a lot of people. It doesn't matter what type of vehicle you are, but they all require fuel. Runners come in all shapes and sizes and so do cars and trucks, but one essential thing drives both, and that is fuel.

* This morning as I was filling up my Tacoma with gas, I thought of this. I come up with some strange things all through out the day, and this was one I wanted to share with you.

Different types of vehicles require different types of fuel. The sports car, in most cases, demands that of a higher octane. The same with runners who mostly go for speed. Their bodies go for a diet which allows their bodies to do what they do, which is to run as fast as humanly possible. The Prius requires regular fuel but can go for miles and miles and burn less. This can pertain to the runner who might go at a slow speed but can run for miles doing ultra marathons and the like. ( you just dont get as good mpg as the Prius, in terms of gas being calories). You could be a dump truck (new runner aiming to lose a load or two) requiring diesel (special diet) to pull yourself up over the next hill or go the last couple of meters. Whatever the case, there are different kinds of vehicles, just as there are different types of runners that require different types of fuel. What kind of runner are you?

My last point is on filling up the tank. What ever type of vehicle you drive; filling it up with whatever gas does not make the car bigger or smaller. You can not OVER fill your vehicles gas tank. If you try, well then, the Hazmat team would have to come out and clean up the gas station. You can use your car or truck as an example of how you should consume your fuel (calories). If you live by the principle "eat to live", and not "live to eat", then it's quite simple. Don't try and put too much fuel in your tank, unless for some occasions like doing a marathon the next day, etc.. Then you would require more calories to achieve the great race the next day. But on a normal basis, only supply yourself with the fuel needed to do the job, or else that extra fuel at the end of the day thats not used will clog up your engine. I will end with this important note. Don't forget to check your air pressure in your tires because................more on this at a later post. For now, have a wonderful day and Happy Motoring (running) lol.

Wednesday, November 18, 2009

How and When do I Think of these Posts to Write?

Having a blog-spot site adds a lot to my running career. I don't know if my writing inspires my running or if my running inspires my writing. Probably goes both ways. Having this site gives me motivation, encouragement, and a chance to express myself and my ideas of running with other runner buddies online. As time goes on, these online running buddies become more. They are the essence of why I have this site; the Essence of Running.

When I first started this, I was a bit baffled as to what to write. I guess to think of what to write, you must first consider the type of audience you will have. I want to, at this time, send a warm hearted thanks to all of the constant readers that I have now. I love writing, and I love running, so that's a great match. I will try my best to provide material that is everything that you would want to read, whether it's just facts, motivational, funny, serious, or just one of those posts that leaves you pondering all day.

Now is where I get to the point of this post. How and when do I think of these posts to write? Well.......the how is a bit self explanatory I guess, but I will elaborate just a tiny bit. Running is a lifestyle to me. It has me feeling like a new creature; a new species in my own little weird way. So, for me, these running topics come to me naturally. I don't really have to think hard about it. It's like, for example, anything that you are passionate about. If someone comes up to you and talks about something that you are really into, the conversation can really go for long, (like this present post, sorry). So there you go, my answer and you get an example too.

As far as the when? I am a truck driver that works long hours. I am local though, going from Harrisburg, PA to Philadelphia and back. While I am driving all of these running thoughts are just firing rapidly inside of my skull. If I come up with an idea that I want to share with you, then when I get to where I am going, I simply write it down in a little black "To Post" book. Right now, I can tell you honestly, I have enough thoughts to post one article a day for a good while, so you know you will be getting some posts on a regular basis, unless, something were to happen. Well now that I have made this post longer than what I intended, I will leave you, constant reader, with a thought on "Pain". When I am running, and I feel the pain you get when you are pushing yourself, "the good pain mind you", I simply think that I could be one of those characters on the movie "Saw". Then it doesn't really hurt anymore. Hahahaha! "Sorry if the picture scares you! I thought it would add some theatrics to this post and keep your attention.

Tuesday, November 17, 2009

Having a Supportive Wife

Having a supportive wife is a Godsend to any married runner. Running has given me the chance to do a lot of things. Running for me and for most others isn't just something that you do randomly here and there. It is something that takes up a lot of time, energy, and resources. I'm not trying to say that the amount of time you put into running qualifies you as one or not. I am saying that most runners I know, including me, are really serious about their running. If you are serious about doing anything, and you do not have a spouse that remotely cares, or is supportive, that can hinder you in your goal or accomplishment. I thank God above that I have a loving and caring wife who understands what I am about with this whole running thing. Running is more than just a fly by night whim for me. It is a whole new life, and a good one at that. My wife understands that in order for me to accomplish my goals, I need to go and run and do my training. She doesn't get all pouty or anything like that. On the contrary, she is basically pushing me out the door with her encouraging attitude. I think there is a reason for this. She sees that I am actually serious about this running. Since the beginning of the year, I have lost nearly 30 pounds. I feel better, and I have a lot more energy. I wish that I could get more sleep sometimes because of my job, but that's okay. She sees all of these changes, and me feeling great makes her feel great, so she supports me with this 500%. I love my wife so much, and I thank her so very much for allowing me to pursue my running goals. In fact, she has actually taken up running herself. She ran the 5K that I did 2 days ago and did rather well. I am so very proud of her. Kudos to my awesome, loving, caring, and very very supportive wife, Loredel.

Monday, November 16, 2009


Even though I am still a novice Runner, I still consider myself an avid one at best. I started getting more and more serious about running this year, and can notice a big difference in my weight and stamina. I can run faster, longer, and feel great through out the day. I can only speak for myself when I say that running has changed my life for the best, and for all of the right reasons. I not only run for the exercise and weight control, but I also run because I thoroughly enjoy it. It gives me back exactly what I put into it.

However, as many excuses that I have to run, there are many people out there that also have their excuses NOT to run. That is their right and their life, but I was just a little curious about it. So, when I went to work, I started doing a little survey and asking people if they exercise first, and if so, if they run. I knew that a lot of them did not run, but had to ask anyway, cause you never know. I started writing down these reasons why. Almost all of the people I asked do not even exercise on a regular basis. Yes, they might do things that in their own way, they call exercise, which is fine, but they do not do it on a regular basis. Well, here is the list. I hope you enjoy. Some are funny, and some are sad, but I am sure that you have heard of some of these before.

  1. I'm too big to be a runner
  2. I simply don't want to run, that's too much exercise
  3. I have bad knees
  4. Running is just not in my genes
  5. I would like to, but I am not fast enough
  6. I don't have the time to run, with all I have to do now
  7. I have medical conditions that prevent me from running
  8. I don't want people looking at me when I am running
  9. I am married
  10. It's too expensive
I am wondering if you have heard of any of these before, or have heard any different ones. Let me know. You can have as many excuses as you want, but excuses don't change things. You don't have to be a runner, but exercise is vital to keeping a well maintained body. Until next time..............Keep Running!

Sunday, November 15, 2009

Holy Hills! .... My First 5K results..

I went to my 5K this morning and it was pretty cool. I knew that the course had some hills on the last mile that were kinda icky. Well, since this is my first race, I am glad I learned a lot from it. Don't we all? Maybe. I went out to fast on the first mile,.......maybe, I don't know. I just ran. I've been doing 11:30 miles for easy runs and my first mile pace was 10:30, so I was happy, great mile. The second mile was just OK with a much slower pace of around 11:00 or so. The last 1.1 miles were something else all together but I managed. I do some hills training but not these hills. Good Grief. They are not that long but really steep. Going down was stupid. I wasn't at all prepared for this. lol. I had a great time though. I'll be honest. I walked up most of them. lol. I enjoyed the scenery. When they gave me my time at the end I as elated. 36:20. That means that the whole race was that. That means my actual time running was a lot lower since I spent roughly 10 minutes walking. Hey, the view was cool. I actually stopped at a bench once and sat for a second. Really I did, my wife can attest to that. I am very happy with my time. I know, now, what to train for. Hills and speed work. My goal is to have that time on that course under 30 minutes in 6 months. I will go back once a month to check it out. Its a local course. Today was my first 5K and I am proud of that. Yesterday was Tim Wilson's first Marathon, so I am proud of him too. I will be there some day in the future, but look forward to what today has to offer for now. Thanks for reading. My next post coming up will be interesting, as I am actually interviewing people. Fun. Stay tuned for more. Its time to go to the chalk board and plan my nest few weeks runs.

Thursday, November 12, 2009

My First 5K

My first 5K is this Sunday, November 15th @ 8:30am. It is with the Harrisburg Area Road Runners Club. This is the running club that my wife and I joined. I am very excited to say the least. I have been running for a long time now. Albeit, I have not competed in any races, I have gained a lot of mileage and experience. I have thus decided to start participating in local races and a running club to further myself as a runner. I do not have any time expectations as this is my first race. I would be happy with a time of about 35 minutes, but will also be happy if I finish strong. I will be glad to have a time I can at least work with in the future. Next year, my goal is the Harrisburg Half Marathon, and then in 2011, the Harrisburg full Marathon. Seeing how things will go, I might do the full Marathon in 2010 using the half marathon for training. We will just see. I hope to pull it off. My wife and I were proud spectators of the Harrisburg Marathon last Sunday, and that was great. I will post some images of that soon. My dream marathon is the Milo Marathon in the Philippines. For now, I will focus on 5Ks and 10Ks. I have completed 392 miles this year, and my goal is 475 for the year. I need to start focusing on form and speed. I can not wait until my first 5K on Sunday. It will be FUN indeed.

Tuesday, November 10, 2009

Running, Finding the Time

Finding the time to go running..I don't have the time to go running! I am sure that all or most of us runners have heard this before at least a couple of times in our running career by our non-running friends or people in general. There are a lot of things that people choose not to do because they don't have the time for it. It doesn't have to be running. It can be walking, or whatever, but people just don't have the time for it. They don't have the time to take care of their bodies, but they have time to damage themselves by not doing a damn thing.

Finding the time to exercise is kind of simple. You plan a time to do it, and amazingly, you just do it. Some people do have tougher schedules, but if you are passionate about something its amazing how time appears. What it all boils down to is having priorities. When you decide that getting shape is what you want to do, and you make it a 100% commitment, time to exercise, whether it be running, walking, biking, or whatever comes naturally. People make time for the things in life they prioritize the most. Unfortunately, getting in shape via running, or whatever, does not apply to most people.

I apoligize if this post seems a bit like a rant, but at this point I was thinking not to even post it because it sounded mean and hurtful. Basically, if you want to run or get in shape, surprisingly enough, you will find yourself finding the time to do it. This is one reason why, when people start to run or do an exercise program, they stop. Yes, there are other factors like motivation, etc.

On the flip side, that way this doesn't seem so negative, there are ways to avoid the time trap. The best thing to do is to schedule your workouts for at least the next week. When someone asks you if you want to do something or come over, say, "Sorry, I have a date with myself". If its for exercise, and they are a great friend, they will more than understand. Things do happen to pop up at the last minute, so always plan a backup run. If you can't do it in the morning, then postpone for that night, etc.

Finding the time for running involves making a determined commitment and then, devising a plan. Keep Running. I hope that this post motivated you to get out there and do it. I personally have troubles sometimes because I work weird hours, involving 16 hour shifts, but I always have a back door plan and schedule to compensate.

Saturday, November 7, 2009

Avoid Burning Out!

Beginning your career as a runner can be very exciting. Its an adventurous moment for you. You are all pumped up and ready to go. After you are able to run for 30 minutes straight without any walk breaks, you begin to want to track your mileage, which is fine. However, running is just like any other kind of endurance sport were you don't want to do too much too fast. It takes time for your body to adjust to the new physical demands you are enforcing upon yourself. I learned this because I, made the mistake of doing too much too soon and just burning out. I got tired physically, became uninterested, and mentally, I became unmotivated.

For mileage and running, one rule of thumb is to not exceed your previous week by about 10%. It might be a 5% increase or a 15% increase. It all depends on what you are doing, and what race you may be training for too. But you don't want to overdo it. If your goal is to run 3 miles and you are running 2 miles 4x a week, you pick a day where you are focusing on adding more miles to your running. This is called the long run, and should only be done once, if not, maybe, twice a week. Most runners I know, including myself, only do this once a week. You don't want to do a hard workout the day before and the day after. The first week, you start with 2 miles, totaling 8 miles a week. The next week, on your long run, you go up to 2.25 miles. This is only a 3% increase in mileage, but that is okay. If you want, you can adjust the rest of your miles during the week to show a 10% increase, but it doesn't matter. 10% is only the guide line. You wouldn't want to add 1 mile to each run, for that would be too much for you as a beginner. That would be a 50% increase in mileage. Too Much.

If you have reached your goal of running for 30 minutes straight, another thing you could do is skip the whole mileage thing all together. You could add 5 minutes to each run, and not even worry about how fast you are running. The more you run, whether its putting miles in or time, the faster you will be at running. It will come with time. You just don't want to do too much from the start. This can lead to mental and physical fatigue and will cause you to burn out.

This summer, I really increased my mileage, and I just began to get serious in March of the year. I went from logging 10 miles to 30 miles a week in just a course of a few months. That was really stupid. In July, I don't know what happened, but I lost interest in what I was doing. I gained weight again. I didn't gain all the weight I lost, but I felt it coming back on. About a month ago, I started getting serious again. Now I am up to about 14-16 miles a week, and feeling great. I learned my lesson. One thing you can do as a beginner, or anyone, is to join a local running club. This can stimulate your running experience and you can meet other runners and get good advise, as well as motivation. I joined a running club in my area just yesterday. I really look forward to meeting other runners and doing races. I haven't done one single race (not even a 5k) since high school, and here I was, training for a half marathon for goodness sake. Shame on me. Well, I learned my lesson, and got back in the saddle. If you are beginning runner, please, don't push yourself to soon. You MIGHT feel like doing the extra work, or miles, but, it will come back to haunt you. You can take my word for it, or experience that yourself. And maybe, you just might need that experience in your running career to learn something. Have a great day and ........Keep Running!

Wednesday, November 4, 2009

Becoming a Better Runner

Becoming a better runner is something that beginners and master runners aim to do through out their running career. Sometimes there will be set backs and there is nothing you can do about them. You could get injured, miss some of your scheduled training runs, or things might just happen to where you can't run. Knowing that we are runners means a lot more than just the act of running. It is an attitude, knowing that, in life when things happen, you have to keep a positive attitude and push forward. You must also know when to cut back in your training to get better.

Becoming a better runner means more than just getting faster, or logging 50 plus miles a week. Becoming a better runner means staying a runner and never giving up on your dreams. It is very good and wise to have some sort of goal with your running, whether its to increase your mileage or pace, but just keep going and put one foot in front of the other. Focus on just moving. Focus on just "running". As long as you get out there and just "run", then becoming a better runner will come natural.

Becoming a better runner comes from the inside as well as the outside. As long as you do run, you are always becoming a better runner. You are moving and getting from one place to the other, and your body is thanking you. If you go out and your time is more than what it was the previous week, does that make you a "Worse Runner"? You are becoming a better runner the moment you decide to take your first step.

Sunday, November 1, 2009

1st of the month Running News

Well, October has come and gone. No more Halloween! My Running Goal for November is to complete at least one race, a 5k in particular. I have to check to see if they are around, in which, I am pretty sure they are. I have checked the race schedule thing with runners world, and nothing. I have done well over the last 3 weeks. Before October, I was in a slump. The farthest I ran this summer was 9 miles, as I was training to do a half marathon in September. That didn't happen. Crap, I haven't even done a 5k yet. Well a lot of things came up, so my training was on a holding pattern. Maybe that was trying to tell me something to start off small and work my way up. So that is what I am doing. I haven't done a race yet. Ever, except for when I was in high school. That didn't count, as I was too young to even know anything about anything. I am more excited to be in the running scene now than ever before. What I did 3 weeks ago was just start from the beginning with my long run being 3 miles. I am up to 4 miles now, so I am sure I can at least run a 5k. I don't care about time. Well.......I do want to get faster, but with time and training, and weight loss, that will come. So I am going to check out the races (5k) they have around for November. Someone was telling me something about a Turkey Trot Thing? Ill have to check it out. Well, this is my 1st of the month rambling. Have fun, and if you are not enjoying running, you aren't running. Oh, just a side note. My previous posts have been about motivation, beginning, inspiration, etc. Well..........I will be changing some of that. Well Take care, and who ever is reading, thanks. Have a good one. By the way, in case you are interested, my pace right now is about 10:45 per mile.