Wk of Jul 2--2007 WISH Walking/Running Club

[chimera]

Hello everyone!

For those new to us, we're a group of people who are planning to participate in walking/running events throughout the year. Some of us are training for the 2006 Disneyland Half and for the 2007 WDW Half/Full marathons. We'll also be posting news/training for various other events throughout the year. We range from non-running beginners to triathletes. Come join us, whether you're training for an event or walking/running for fitness!

Here's the Marathon FAQ, a great place to answer your marathon questions:
Disney Marathon FAQ

And some websites for further running/walking info...

General info:
The John Bingham site:
http://www.waddleon.com/

http://www.jeffgalloway.com/
http://www.runnersworld.com
http://www.coolrunning.com
http://www.halhigdon.com
http://www.marathonguide.com
http://www.marathonwalking.com
http://www.beginnertriathlete.com
http://acefitness.com/getfit/freeexercise.aspx

Running for women
http://www.running4women.com/
http://www.yourungirl.com
http://www.runnergirl.com/index.shtml
http://www.katherineswitzer.com/fitness.html
http://www.irongirl.com

Choosing your shoes:
http://www.physsportsmed.com/issues...105/asplund.htm

Mapping your route:
http://www.gmap-pedometer.com/
http://www.motionbased.com
http://usatg.org/routes
http://www.favoriterun.com

Racing and pacing:
http://www.active.com
Race Etiquette with Miss Road Manners
Pacing Calculator

Good training everyone!

 

[chimera]

akasleepingbeauty Rhonda TX
aladdinsgirl Krista OH
AmyBeth68 Amy NJ
Andrea718 Andrea NY
andromedaslove Dana FL
bekagain Bekah
Buckalew11 Brenda TN
budbeerlady
Calcio Craig MA
CarolA Carol GA
Cheryl N. WI Cheryl WI
chimera Mel FL
Chropistopy Christy GA
Cingoutload GA
crzy4mk Michael GA
crzy4pooh Lynnda FL
debm IL
DianeL Diane
DisneyGirl Marissa
disnygoof Christiana SC
DJBounce Darcey IA
donac Dona NJ
escape Susie
goingthedistance Paul NM
goofyguy1958 Mike
gradtchr Beth TX
hmgolden Helen NY
Hockeychic Kim CAN
hockeygirl Laura NY
Honeibee Judy NY
icunurse_celeste Celeste IL
Jen117 Jen WI
Jodi Jodi CT
jodistar Jodi CT
k_hase Kim NY
karebear1 Karen OR
Kareneast Karen NJ
Kaycee Kaycee KY
keenercam Cam DE
KeenHo Howard DE
KeriZ Keri AB
Kim10110 Kim
Kimickey Kim MD
Kimwim8 Kim NJ
Kristi1357 Kristi NH
lillouisianagal Claire LA
Lisa Loves Pooh Lisa FL
littlegreydonkey Helen NZ
lizdotcom99 Liz IN
magslite Maggie IL
maherae Anne
martysmom Jenny FL
maryliz maryliz ON
MdmMim
MelRhoads Melissa AR
MickeySP Lisa MA
Minnie Suzy
momoftwogirls K
monte Monica CO
Mouse Skywalker Dave NY
MouseDogMom Jackie NC
msblrobs Sara NY
NYCpa Kathy NY
ohMom OH
Papa Deuce PA
perfectmatch300 Nancy FL
plutosmyfav Sunny MA
pollioni Robb ON
princessmomma Colleen NC
Rachael Q Rachael BC
RedSonya Sonya UT
RunningLilo Dena FL
sap1227 Christy FL
sara
ScoJo15 Scott GA
skfulkers Steve OH
solotraveler Kevin MI
Stenogoddess Lauren GA
stitch lover sith Erin
TammyNC Tammy NC
taz4disney CJ IN
TEK224 Terri PA
thndrmatt Matt FL
TiffJ Tiffany AL
TigerLily03 Lily OH
TnTsParty FL
TXBelle Heather TX
Viking Eric GE
Wbgirl Melissa MN
WDWfan 9 Pat IL
wfloyd Bill FL
WIsh I Lived in FL Felicia
wiskband Renee NY
wtpclc Carrie MI
xterratri Lynne ME

 

[chimera]

Shhh...be vewy quiet...I ran today. The foot is much better. I'm surprised at how much of a difference. Not sure how much was due to the NB arch supports, the icing or the combination. It's not healed, but definitely better. So I'm doing a different kind of LSD now...the Lower, Slower Distance...2 miles today in 28:35 at W7/R3. So not a bad pace for the intervals I was doing. There's a little blurb in this month's RW about how cranky runners get when they aren't allowed to run for a couple weeks

Jen...how was your 5k?

Anyone seen Lily around lately?

Carrie...thanks for everything with the shirt orders! That had to be a huge job this year! I can't wait to see them.

Sunny...love the new Goofy graphic! Can we talk you into a Mickey and Donald to match?

Krista...how does Kiki Hines sound? Or is that your romance novelist name?

MelR...maybe there's some more info on ASMu suites on the resorts board. They look pretty nice! The only other alternative I could think of is renting points from a DVC member. I don't know what they're charging for the ASMu suites, but you could get a nice big room at OKW by renting points.

Robb...you can be from anywhere you want. I don't think we actually have anyone from California on the team, but someone correct me if I'm wrong. We don't want to get Team Canada and Team Cali confused

Have a good week!

 

[Maherae]

Yay! I managed my 4 miles without throwing up...cause I ate breakfast like good trainee!! Pat, THANK YOU so much for posting your time! I'm posting mine only in hopes of encouraging someone who may be lurking that is just as slow as I am. I averaged a 15:30 pace. I started out too fast for my recovering foot..15:10 for the first mile, so I slooowwwed down. Then Garmin started telling me it was getting a weak GPS signal, and when the second mile came up, it showed at 14:11 pace!! I knew THAT wasn't right. The other two miles were 15:25 and 15:35, so I'll call it a 15:30 average.

Cam and Rhonda taught me another reason for wanting to be a little faster than the 16 minute pace..to be able to stop and take pictures with the characters! Minnie was my first event with sweepers, and I was pushing getting a 15 minute pace, so I wouldn't even THINK of stopping!! I took my pictures on the fly!! This time I hope to be able to stop!

Mel, So glad you ran and felt good!
Cam, I'm sure you didn't need me to remind you, just wanted you to know your WISH friends care!
Heather, Good job on getting those steps in!
Christa, Small or not, digging holes, lugging plants, dragging hoses, filling holes..counts as CROSS TRAINING!!

 

[plutosmyfav]

Wow, there is a whirlwind of training going on! I'm up and down with the sciatica. Not too happy with the steriods results.

Lynn-- you are amazing! Kona????? Yes, please do share the Goofy '07 with BT. Please give them the link to my cafepress store (www.cafepress.com/livinglively).

As for Mickey and Donald-- I'm up for the challenge They'll be on the way...

We've been busy. DS and I have been having a blast being on vaca together. Yesterday he said to me, "I wish you never had to go back to work so we could keep playing everyday" I wish that, too! I suppose we would get bored at some point.

DS got his orange belt in Jujitsu on Thursday I'm so proud of him.

DD is training for our Irongirl 5K July 9th. She doesn't think she'll be able to run it, but that's fine. As long as we finish.

I have to add a sad and emotional story about styrofoam cups.

Two weeks ago Sonya's (DD) friend's sister died of sickle cell anemia. She was 20. Her sister put up a R.I.P. sign for her on the high school chain linked fence in styrofoam cups. That's the tradition in town. Usually the signs are team spirit oriented, sometimes birthday wishes, but way too often they are R.I.P. signs for kids who have died.

I drove by and noticed her sign had been moved off to the side and transcribed very sloppily (cups missing). I was heartbroken and angry. Someone wanted the "prime realastate" of the fence for a huge sign and they tossed hers aside. So I went to teh store and bought a couple hundred styrofoam cups and some bright pink spray paint and Sonya and I went down and made her a new sign. There was plenty of room between the huge sign that displaced her original sign and a "Sweete 16 sign". We wrote R.I.P. Crystal with two crosses and a heart and put some flowers inthe fence. We sprayed everything pink except teh crosses.

Later I walked down to see it again and noticed for the first time the sign that had displaced Crystals. It was for Jessica's one year memorial. Sonya knew Jessica, too. She died at 15 last June 27th. Her boyfriend got his licence. Jessica didn't know what to do because she knew he'd want to take her out and her parents forbade her to go, not to mention our state has a law against minors driving minors for the first 6 months. But on the day of his getting his licence he took her for a joy ride and tried to show off. She died in a high speed head-on collision with an SUV. I believe teh SUV driver was pregnant and lost her baby. Last I heard,the boy was losing his license for a few years and getting one year community service.

Jessica's sign was multicolored, huge, loaded with flowers and on the ground in front of it was a large tray of Dunkin Donut drinks; full ice coffees, colattas, etc.

I just lost it. How tragic. I can't believe I was angry at the kids who displaced Crystals sign (even thought they still shouldn't have).

So now the two stories sit on the fence in styrofoam cups. I can't believe how significant styrofoam cups can be.

Sunny

 

[MouseDogMom]

Sunny - Good grief, I'm sitting here crying over styrofoam cups. What a cool tradition, although in this case how terribly sad. We've had a string of high school kids dying in car crashes the past couple of years - one school lost 5 this year (4 in one crash), although luckily DD's school hasn't had any (yet). It's been really tough. Thanks for sharing.

Anne - Eating is a good thing!

Mel - Glad the foot is healing!

I did 2.7 miles yesterday - walked the entire 1st mile just to see what my pace was (glad I'm not doing the full or half since apparently I'm not ready for that yet!), then did another 1.5 this morning. Saw my doc on Wednesday and he told me to decrease my mileage for the sake of my shins - not what I wanted to hear when I was trying to increase, but I decided to try his advice and see how it worked. This morning they were hurting after the first 1/2 mile, so I took it really easy and came home much earlier than I wanted to. I know I should have skipped today, but I have to run in the mornings when I don't have to work!

Anyone watching the Tour? Although it's not quite the same this year...

Jackie

 

[momoftwogirls]

Hi!
Can I join the WISH team too? I'm registered for the half. This will be my first race. I'm a beginner who is just hoping to finish in the required amount of time. Earlier this year I began a walk/run program. I injured my shins, went to the doctor and took over a month off until they felt better. I think I pushed myself too fast. I'm beginning again and think I'll start with a walking program. Any suggestions for not hurting my shins again? I'm going to a specialty running store later this week to get a new pair of shoes. I hope they will be able to help me pick the right kind for me. Any advice on what to look for from all the experts here?
K

 

[Honeibee]

To steal a line from Kevin...total drive-by here!

But I just had to stop in and tell you all something.....

I ran for eleven minutes this morning!!!

And I know why.....I had my new W.I.S.H. socks on!!

For those of you who are new...as pathetic as this sounds, I had ACL replacement surgery last August and spent three months in a walking brace. I still do wear a brace for barn work, but I remember a time, not that long ago, when I could hardly walk at all....

Hey, I felt something strange this morning...I think it was called...I'M PROUD OF MYSELF!

 

[TiffJ]

I did my 4 miler this a.m. 14:15 pace I was excited considering I haven't been back at it that long & I went out later than expected so it got HOT quick

Judy You should be proud of yourself!!!! That is awesome!!! WTG

K- of course you can join. We welcome everyone to our little (getting bigger every day ) group. When I registered for the 2006 race I had never done a race before either. Watch out, its addicting. I have now done WDW 1/2, Minnie 15k & heading to DL for the 1/2. And I'm just one of many that is addicted to WDW races As for your shins, start out slow. Do not increase your speed or mileage too fast or you will re-injure them. You may want to ice them after your wogs & stretching will help too. You should be just training to train right now so take it easy so you can do Jan. injury free!

Anne- yes, you should definately eat before wogging!

Well off to take the kids to the pool. Have a great weekend everyone!

 

[Kristi1357]

Ok, there's just no way I am going to ever be able to catch up with last week's thread since i was away. So, I am starting with you guys on this one!

Mel - glad your foot is doing better!

Anne - eating is definately a good thing. I wog so much better if I eat breakfast first on the weekends, then wait a little while and go out to wog. On days I don't have much time and I wog without eating, I am totally drained.

Sunny - Way to go for both your DS & DD! Thanks for sharing your styrofoam cup story - how sad. I don't remember losing any fellow students in HS. Now it seems like you hear these awful stories all the time. I am going to have a stroke when Zack hits high school.

Jackie - take care of those shins!

K -

Judy - 11 minutes is awesome!!! Even though I've been at this since January, I still cannot run more than 1-2 mins at a time! You are the woman! Somehow, my WISH socks did not have them same effect...

TiffJ - great job on your 4 miler!

I started my official Hal Higdon training program for the DL half this past Sunday in Ocean City. So here's what I did:

Sunday: 2 miles (this was really Mondays scheduled training)
DH had the garmin, so no idea what my time was.

Monday: Off

Tuesday: 3 miles
14:35
13:41
14:20
42:34

Wednesday: (scheduled for 30 mins cross)
45 minutes on surrey bike

Thursday: 3 miles
13:28
12:02
13:40
39:05

Friday & Saturday: Off - except for walking the Boardwalk and stuffing my face with very bad food!

Today: 4 miles
12:44
14:16
12:53
13:19
53:20

 

[Jen117]

Here's my 5K report:

I woke up early, kind of nervous (I am a worry wort). The temps were already pushing the 80's with high humidity and a big storm was moving in. When we left the house it started sprinkling, but that didn't last long. All it did was add more thickness to the air. I got to the park and got my shirt. Did some warm up sprints with my 5 y.o. that thinks she is a star runner. Did some stretching and waited around. I think there were over 100 people combined for both the 5K and 10K race. The 10Kers were FAST!! WE started late, but that was OK. I started out slow and even passed someone early, but that was the only time. We had to do 2 laps of the park. The first lap was hard, my knees ached and the air was so thick and humid. At Mile 1 the person calling out the times was in my running club... 12:31... oh that is good for me. So I kept trudging on. I was trying to keep a 6:1 run to walk. Shortly after 1 mile I met my DH and girls, they handed me some gatoraid because they are so cute. I took a swig but it made my tummy hurt. So I round out to finish lap one when this 12 year old kid came FLYING by me. He was in the 5K also, but was on his second lap. He WON the race at 17 minutes something... he was TWELVE!!!! So that got me riled. I kept running and didn't even know my brother showed up to watch. Good thing I was running when he saw me, or he would never let me live that down. I met the kids again 1/2 way through the race and DH got CUTE pic of my DD3 handing me somthing to drink. Kept on jogging. Lap 2 went much better, but I think my pace was too fast. So instead of stopping, CHRISTA popped in my head telling me to slow my pace down... so I did. I was able to keep jogging. When I was rounding out the final stretch, a guy came flying up behind me finishing his 10K (yes the same time I was finishing my 5K), and yelled out, "GREAT FINISH" to me. It brought tears to my eyes. What a nice thing to say to a chubby newbie runner. So I ran through the finish line with brother, DH and girls watching. I finished 2 minutes slower (41) than my last 5K, but the heat and humidity were tough this time. I am just proud that I finished.

I was in shock at how fast some of these people ran. They were running 10K's in 30-40 minutes and 5K's in less than 20 minutes. WOW!! But I didn't finish last again... there were several behind me. And I even passed one of those people!!

Now I am off to start increasing distance for the 10K I might be doing in early September.

I have to say a BIG THANK YOU to all the WISH'ers that have kept me going. I would have given up long ago if it wasn't for all of you. I still have 40+ pounds to lose, but even with that I am running. THANK YOU THANK YOU THANK YOU!

Once I get the pics off the Digi camera, I will post a couple so you can see me!

 

[gatorphipps]

So instead of stopping, CHRISTA popped in my head telling me to slow my pace down... so I did. I was able to keep jogging.
But I didn't finish last again... there were several behind me. And I even passed one of those people!!

Me popping into your head??? I hope I was nice. So glad you did well. Congrats on your finish.

 

[Maherae]

Jen, AWESOME job!!! What time did the race start that the temp was already 80??? Good grief!!! I would have had a melt down. You did such a good job!! Can hardly wait to see the pictures!
Kristi and Tiffj, Hope I see you before the start of DL, cause with those times, I ain't gonna be seein' you during!! Keep it up!!
Judy, WOW! Fantastic!! and with the kids there you are still putting in the steps!
Jackie, Have you NOT been reading Dave's saga with the shins??!!! Be careful! I don't remember you having trouble with them after the Minnie..did you, though?
K, Good to see you here! Yes, trying to start too fast too soon will get you injured. Getting a good pair of shoes is an essential. We definitely have some experienced people here who can advise you on what to look for. Here's one site you might want to check out in the meantime: http://walking.about.com/cs/shoes/a/shoeguide.htm. What program are you following?
Sunny Oh, I am sooooo glad you and DS had a great time! Sorry about the steroids not doing the trick, though. I hope this ends for you soon. Congrats to DS on getting his orange belt! YOU and DD are doing the Irongirl??!! Like in a week??!! PLEASE, PLEASE be careful (I know that's a dumb thing to say about an Iron-anything..)!!

DH and I managed 8 hours out of the house yesterday...by ourselves. Of course, one of the things we did was to go to a bookstore. I keep trying to get us to follow the rule, "For every new book you buy, you have to get rid of one.)..siiigghhh..it won't ever happen . I picked up Jeff Galloway's new books, one on running and one on walking, just to see what he says.

Sheesh, if I'd known I was going to be posting this much, I would have saved my Fourth of July picture! Anne

 

[keenercam]

Sunny -- Congrats to DS on the orange belt! Wait till I tell Howard! He'll be so proud of your son. Someday, he'll say he knew him "when"

Judy -- I am so blown away! Your running is absolutely beyond impressive! You'll be blowing by us on the 1/2 course come January. Youd' better slow down for your scream team members on the sidelines. I will NEVER, NEVER forget seeing Carrie and others along the route and getting such an adrenaline charge from hi-fiving them. Thanks again, Carrie! I can't wait to support all our WISH 1/2ers come that wonderful Saturday in January. Glad to see you are all building up a pace cushion so you can pause for pix!

Anne you are doing great! You'll have plenty of time for pix!

Jen -- great job, Hon! You must have felt so proud of yourself!

Kristi -- Your pacing has been awesome! Congrats!

Mel -- So glad to hear you are not overdoing it and are seeing great progress! YEAH!!!

Jackie -- Please, please, take it easy. Don't take yourself out of an event by overdoing on the training. I have learned the hard way that overdoing it can really mess up training. Listen to your body! :

 

[MouseDogMom]

Anne - Oh, I've been following Dave's shin saga. I had similar problems before the Minnie and didn't train for an entire month before the race. Then things were fine, and now I have pain on and off - no real consistency, sometimes I can do 3-4 miles and be fine, sometimes 1-2 miles brings on a week of pain. Jen hears Christa's voice when she runs; I hear Dave's!

Jen - GREAT job on your 5K. That's terrific that you were able to do that time in all the heat. Isn't it crazy to have WISHers in your head while you're running? I had the same experience in my last 5K!

Judy - I'm proud of you too! Eleven minutes is great.

Momoftwogirls - This is a great group. I've had shin problems too. Make sure you get good shoes, start SLOW, and ice often. My doc also told me to take Aleve before and after I run. I added miles too quickly the first time around and ended up with way too many weeks off, and thought I was okay this time but apparently am not.

I have to work tomorrow, but am hoping to run again Tuesday AM. It's supposed to be in the 90's again all week, so early morning is the only chance to get outside and be able to breathe!

Jackie

 

[Calcio]

Congratulations Jen

I really appreciate your comment that a 40 minute 10K runner would congratuate you for finishing the 5K in the same time AND MEAN IT. This is one of the finest moments and traditions of 2 of my passions, soccer and running.

Some years ago when current 21 year old daughter was 15 and playing soccer in high school I took her with me to play with our College's mens' varsity in an out of season friendly kick around. Lesley fussed and squawked, saying she couldn't possibly stay on the field with College age and quality men, blah, blah, blah. I told her (in a fairly direct tone) that players are players, they respect anyone who loves their game, and the guys would welcome her on the pitch just as they welcome any player. Lesley was skeptical, but sure enough, her dad knew what he was talking about, and the guys treated her like any other player, to the point that one even collided with her and landed on her, squash, when they got tangled up. When Lesley and the young man both popped up laughing the point was made so clearly that a teenage girl learned a valuable lesson.

For so many who are new to the running game, their greatest fear is being looked down on or laughed at when they step onto the course. It makes me smile to know that your realized first hand that this absolutely is not true. You entered, participated, and got around the course.

Congratulations. Next time it will be a whole lot easier, both physically and mentally.

July is here. I can see the starting corrals at 5:45 a.m. on January 7 in my mind. I cannot wait.

Craig

 

[thndrmatt]

Well its been a few days but our PT on Friday didn't involve much running so there wasn't much to say.

This morning instead of a boring long run my wife and I went over to the local high school track for a speed workout as a change of pace... Ended up running 1x800m 1x600m 1x400m 1x200m, while trying to increase our pace and lower our half lap splits each time. It was her first time in forever doing a track workout, and she was still averaging just over 2 min per lap pretty much steady through them all! That's 8 min mile pace and she ran a 5k last week at over 10 min per mile so I was quite impressed.

Meanwhile I nearly died trying to impress her, for some reason I can't seem to maintain any kind of "training pace" and always just go flat out, with the mindset I have to be setting some kind of PR for it to be worth it and not be a failed attempt. I was doing something like 6:30 pace for the sprints, although in that same 5k I was closer to 8:30 per mile.

We seem to be pretty close together when it comes to how out of shape we are, we just add 2 minutes to her splits to get mine, and weight wise we add 30 pounds. She's down to 165 and I'm down to 195, both of us losing 5 pounds since we started keeping track two weeks ago. So far so good! (I say this as we reward ourselves by chowing down on a meat lovers from Pizza Hut while watching Pinnochio, the 2nd movie in our quest to watch all the full length animated features chronologically) How dorky are we?

Next up the 5k in downtown Pensacola on the 4th of July!

 

[TEK224]

Hi Everyone!

I missed last weeks thread and may miss a lot this week too. This is the busiest time of year for me at work and usually by the time I get home, I don't want to look at the computer. After the next two weeks, things should be on cruise control.

Tiff and Jen and Maherae - Congrats!

Maherae - I had the same problem at the Goofy this year. I wanted to stop and take pix, but was afraid the sweepers would catch me. Hopefully, I'll be a little faster for the 2007 Goofy.

K - Welcome to the group!

Mel - Glad to hear the foot is feeling better.

Sunny - Congrats to ds for his orange belt. I have a 1st degree red belt in Tae Kwan Do. Unfortunately, due to family, health and time issues I had to take a break. t's been 2 years since I've done any regular training. I'm going back to my class in Sept. My next test will be for Black Belt. I have a lot of catching up to do


I'm hoping to start doubling up my workouts. I'll either be at the gym or track in the morning and for the next three weeks I'll be riding my spinner at night for cross-training (gotta love the Tour de France ). Both last night and tonight I jumped on my spinner for at least an hour and rode "with" the tour. I did this last year too and it really helped keep me on schedule. Anything that keeps the motivation going!

I'll check in when I can! Happy training!

Terri

 

[TiffJ]

Terri- I didnt realize you were going Goofy again
Hope work calms down for you soon! DS loves the Tour de France & hopes to participate someday. We watched some yesterday, he's cheering for George Hincape (sp?) because he was on Lance's team & is his friend. We have to Tivo everything about Lance for him.

Matt- Wow- you guys are doing all that & think you are out of shape I think both your times are awesome And dont injure yourself trying to impress DH, I'm sure she thinks you're pretty great already. WTG on the WL for both of you!

Craig-good to hear from you again

Anne- you are soooo funny

Jen- great job on the 5k, the heat & humidity can really mess with your performance. I went out about 20 min later than I planned yesterday & boy did I regret it towards the end of my run. We've only had highs here of around 97-100 and big time humidity. I'm going to have to start going out at 3:00 a.m.

Today is an off day Just doing some xt by cleaning this dirty house I've been negleting for 2 weeks.

 

[keenercam]

Hi, everyone! I am sitting here at work dreading getting up early tomorrow to do the 5K. I did 4miles Friday night so I sort of analyzed how I feel this morning, trying to determine how I am going to feel by the time the second 5K rolls around, Thursday evening. I think I'll be okay. I have Anne's little voice in my head, reminding me to stretch and take my aleve. One other thing I haven't had to worry about that much which will be a huge factor tomorrow is the heat and humidity. It may even be raining when we start out. Thank God I have my BRIGHT yellow Disney 1/2 marathon rain jacket! I actually wouldn't mind having an excuse to wear it. I wish it had the logo on the back so that people behind me could see that I've finished a 1/2. HAH!! I just realized that I'm an optimist -- assuming there will be people behind me to see anything on the back of my jacket!

To everyone doing Independence Day 5Ks, good luck and have fun!