Never went paddling this morning instead I set the alarm for 6:30 a.m and had a cup of tea and a toast  before heading out for a run this morning , It has been a while since I have been out with the  running group and there weren't all that many new faces out this morning , It wasn't cold  so that made the running easier to handle I had the run the day before also I find it loosen me up a bit more for running the next day Im not putting on any long miles and at the moment my runs consist of doing mostly 12k.m runs just enough for a base so that if I want to do longer runs I could pick it up a notch with a few extra runs I was clad we didn't go paddling seeing there was a steady breeze coming from a north easterly wind so we would have had to paddle through a few nice swells around New Castle Is This morning I ran to The saltair pub rd and back again to Coronation sq  by Ladysmith we didn't break any record but ran a comfortable  5:30 per k.m pace Running along the road wasn't bad and the course had one dip in it which we   had to run-through both ways , I could even keep up a conversation.  It was nice to see that after Mt runner left us he made a detour and picked up his grand son  who is around 11 years old and they ran back to town together Its not to often that you see a younger person wanting to run  with an older  group or for that matter running at all . Good for you Mt runner for showing him you care. and being a good roll model ,--With Christmas coming It seems we all over indulge ourselves with goodies It seems I over do it with cheese so looking it up  I found-you should eat fewer than 200 calories per day of foods high in saturated fat. One slice of cheddar cheese weighing 1 oz. contains 113 calories, 1 oz. of whole milk mozzarella contains 85 calories, and 1 oz. of blue cheese has 100 calories.  They increase the levels of the bad LDL cholesterol in your bloodstream, and they increase atherosclerosis, which occurs when parts of the fats stick to the walls of your arteries and in effect clog the path of the blood. Heart disease, unhealthy weight gain and the risk of stroke are potential dangers once your arteries become clogged.

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