Pete! You have the right idea with getting your running base solid before worrying about speed. Everything I've read and experienced has ended up with the conclusion: if you want to run fast, run more.

Like 80% of your training miles should be easy miles. You're running, but you could hold a conversation if you needed to.

I still consider myself a baby runner, but I have noticed that the longer my long runs get, and the more miles I average a week, the faster my "easy pace" gets.

That sucks about your shoulder, though. Damn I'd be pissed.

Tiff: how dare u

jk I don't usually do music for lifting. Running, yes. Unless I've had a bad day and need silence in order to commune with the natures.

Crescent: Nice!

Robbo: omg don't even play around, I just added that to my run playlist last week.