Racing season winds down and gives way to the next cycle in the running year: eating season.

As days grow shorter and colder, it's easy to succumb to seasonal comfort foods. A jump start to heavier eating might be the last thing we need, but here comes Thanksgiving dinner.

I'm not an advocate of denial when it comes to Thanksgiving dinner. After all, it is only one meal of the year, or, in my case two. Who could resist Mom's candied yams and home baked pumpkin pie or my mother-in-law's turkey and mashed potatoes?

Delicious as it is, I don't want to wear that extra helping of stuffing around my waist over those winter miles or those flaky dinner rolls on my thighs under my Christmas party dress. With a little planning, we can have guilt-free green bean casserole next Thursday.

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Fire the furnace. Lean muscle burns more fuel than fat. Add a little strength training to your exercise routine to burn more calories and look good doing it. If you're new to strength training, begin with calisthenics or improvise dumbbells and leg weights with soup cans and plastic grocery bags.As you acclimate to the new workload, you might want to invest in an exercise ball, resistance bands and heavier dumbbells. Concentrate on core strength and leg strength. Remember, you are a runner, not a body builder.•

Preheat. Morning exercise boosts the metabolism for hours. Start Thanksgiving Day with one of the area's many races or fun runs. Reward yourself for your efforts with a slice of apple pie —- and don't skip the ice cream.•

Pre-eat. Starving yourself all day to stuff yourself at dinner is not a healthy strategy. You'll end up pigging out on fattening appetizers and empty calorie snacks before the good food gets to the table.Instead, eat a good breakfast and a light lunch that includes some stick-with-you protein. You'll have the willpower to pass on the plate of cheese crackers and salted peanuts in favor of healthy turkey and vegetables.•

Drink up. I don't mean the holiday wine toast. Drink a glass of water before dinner to take up some space. And sip water with dinner instead of calorie-laden drinks. Put your caloric intake in solid foods instead.•

Fill your plate. If you're someone who has to clean the plate for dinner satisfaction, ask for a smaller plate. You'll be forced to take smaller helpings and still sample all of the home cooked goodies.•

Remember the food pyramid. Whole grains and veggies should be the base of your Thanksgiving (or any other) meal, lean meats and fruits in the middle with sweets and fats added sparingly at the top. That translates to lots of sweet potatoes with a little candied sauce, a reasonable portion of turkey and cranberries but a small dose of gravy.•

Don't stress. The focus of Thanksgiving should be on God and family, not on your diet. Don't stress over overeating on this one meal or one day. Eating is like running. It's not each meal or workout that's important. It's consistency over time.And after all this advice I've given, I'll be the one reaching for second helpings on the turkey and stuffing —- don't hold the gravy, thank you.

My apologies for omitting age group ace Carol Pecharr, formerly of Slippery Rock and now residing in St. Augustine, Fla., from the Great Race results. Pecharr won the age 60-64 division in this year's 5K with a finishing time of 27 minutes, 6 seconds.

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or www.runpa.comSaturday, 9 a.m.: Oil City YMCA Turkey Trot 5K, Oil City. Scenic run along Samuel Justis Bike Trail. 814-677-3000 or yterri@csonline.netSaturday, 9 a.m.: Fight for Life 5K Run-Walk, Apollo. Special recognition to cancer survivors. 724-568-2517 or dzukas@cancer.orgSaturday, 10 a.m.: Somerset Turkey Trot 5K Run and Walk for Scouting, Somerset. 814-445-6213Nov. 22, 9 A.M.: ERC Turkey Trot 5k & 10k, Presque Isle Park, Erie. Starts at Beach #1, one of Erie Runners Club's biggest events. 814-898-4472 or www.erie-runnersclub.orgNov. 22, 9 a.m.: Greensburg Turkey Trot 5K, Greensburg. 724-836-5310 or chpalcic@msn.comNov. 22, 9 a.m.: Gobbler's Gallop 10K, Ellwood City. Also 5K at 10 and noncompetitive walk. Benefits Riverside and Ellwood City cross country programs. 724-758-6227Nov. 22, 9:30 a.m.: Gobble Wobble 5K, Hermitage. Benefits Shenango Conservancy for historic preservation. 724-346-4637 or www.gobblewobble.4t.comNov. 24, 8 a.m.: Turkey Trot, Holidaysburg. Choice of 5 miles, 2 miles, kids run. 814-695-4467 or laurandt@holidaysburgareaymca.orgNov. 24, 9 a.m.: Treesdale Turkey Trot 5K, Gibsonia. 724-625-2220 or www.treesdalegolf.comDec. 8, 9:30 a.m.: Christmas Charity 5K, Somerset. 814-445-6213

<B>PIAA cross country AAA girls: </B>Jessica Gygan, 1st Overall, 18:39; Jolene Kunkel, 19:28; Christine Smith, 19:30; Megan Powell, 19:48; Emily Wobb, 21:03<B>AA girls:</B> Carly Seymour, 1st Overall, 17:49; Meliss Smith, 19:34; Bethany Walker, 20:12; Megan Degraaf, 20:37; Juliet Smith, 21:04; Becky Consbruck, 21:43<B>AAA boys:</B> Mark Dennin, 1st Overall, 15:30; Cam Stauffer, 16:21; Chris Cipro, 16:31; Bennett Porter, 16:59; Andrew Razanauskas, 17:05; Matt Davis, 17:12; Eric Geddis, 17:20; Wayne Dailey, 17:41<B>AA boys:</B> Joe Beveridge, 1st Overall, 16:31; Nate King, 17:04; Justin Stadelmyer, 17:59; Nick Edinger, 18:15; Michael Lewis, 18:29; Brandon Stadelmyer, 18:47; Chris Hardt, 19:05; John Randza, 19:20; Chris Alikhani, 19:22; Jacob Kildoo, 17:10; Owen Bowser, 17:35; Aaron McGarvey, 17:41; Ryan Barlow, 17:48; Tom Bollinger, 17:49; Dustin Smith, 17:55<B>Lutheran Senior Life Grandparents 5-Mile Run, Oct. 6:</B> Scot Whyte, 1st Overall M, 30:29; Mitch Radella, 3rd Overall M, 31:44; Cindy Grimm, 1st Overall W, 36:28; Joella Baker, 3rd Overall W, 39:02; Curt Grimm, 1st 55-59 M, 34:13; Lou Alaksin, 1st 65-69 M, 36:34; John Antinossi, 1st 60-64 M, 36:51; Cliff Thornberry, 1st 50-54 M, 38:01; Len Yensull, 3rd 40-44 M, 39:48; Pam Kristoff, 1st 40-44 W, 40:23; Nathaniel Whyte, 3rd 13 and under M, 42:45; Josh Knepp, 1st 25-29 M, 43:15; Lou Lodovico, 1st 70 and over M, 44:21; T.R. Murray, 2nd 65-69 M, 44:47; Heather Clark, 1st 35-39 W, 46:28; Dan Viller, 2nd 60-64 M, 46:51; Alexis Stimmel, 2nd 35-39 W, 50:40; Katie Lope, 1st 25-29 W, 53:39; Steve Casker, 1st 30-34 M, 53:41; Renee Taylor, 2nd 30-34 W, 1:11:16; Margery Davies, 1st 70 and over W, 1:20:57<B>Lutheran Senior Life 1 Mile, Oct. 6:</B> Mitch Radella, 1st Overall M, 5:28; Melissa Stiteler, 1st Overall W, 6:52; Christine Patton, 2nd Overall W, 7:21; Emily Clark, 3rd Overall W, 7:25; Peter Wente, 3rd Overall M, 8:06; Jessie Whyte, 1st 12 & Under W, 7:33; Madison Kristoff, 2nd 12 and under W, 7:36; Elijah Whyte, 8:08; Daniel Patton, 2nd 12 and under M, 8:25; Tawnya Marburger, 2nd 19-29 W, 8:44; Matt Clark, 1st 30-39 M, 11:58; Star Marburger, 2nd 40-49 W, 16:15; Patricia Winovich, 1st 50-59 W, 16:44; John Hoogerbrugge, 1st 50-59 M, 16:44; Dawn Hoogerbrugge, 2nd 50-59 W, 17:37; Barbara Whyte, 3rd 40-49 W, 17:37; Walt Sterre, 1st 70 and over M, 21:00; Virginia Guinther, 1st 70 and over W, 21:04; Betty Gee, 2nd 70 and over W, 22:37; Robert Gee, 2nd 70 and over M, 22:42; Katie Clark, 9:59; Zachary Baker, 13:15<B>Good Samaritan Hospice 5K, Oct. 7:</B> Dominic Wyzomirski, 1st Overall M, 17:23; Matt Marshall, 3rd Overall M, 19:28; Britta Smith, 1st Overall W, 21:11; Mike Zizan, 1st 30-54 M, 19:59; Mark Knapp, 2nd 30-54 M, 21:15; Lou Alaksin, 1st 55 and M, 22:54; Pamela Heil, 2nd 30-54 W, 26:48Dan Christo, 23:54; Peter Heil, 26:23; David Drane, 26:24; Tracey Gesin, 27:43; Whitney Amoroso, 27:44; Kim Zappi, 28:15; Lynn Dixon-Stewart, 28:19; Matt Buettner, 29:25; Doug Zappi, 30:29; Jeffrey Schueler, 31:35; Laurie Lynch, 35:25; Dorothy Hutto, 36:30; Michael Zecca, 41:01; Caulen Heil, 41:04; Elaine Gabal, 41:16; Grant Gabal, 41:17; Bill Gabal, 41:28; Natalia Evans, 42:30Zachary Zecca, 42:39; Carson Heil, 42:40; Mike Radella, 44:00; Nikki Hartman, 50:38; Jim Wolford, 50:40; Amy Amend, 52:31; Rob Amend, 52:32; Fay DeGerome, 53:24; Mike Grimm, 54:28; Chris Nagg, 54:29; Teri Bernath, 55:37; Diane Wolfe, 55:38; Susan Nagg, 59:17; Katie Brose, 59:18; Aleta Llewellyn, 1:03:39; Lauren Colonello, 1:04:25; Cynthia Zecca, 1:04:26; Leah Colonello, 1:04:26; Larry Colonello, 1:04:28; Victoria Colonello, 1:04:29<B>Birdsfoot 5K Oct. 13:</B> Tom Parenti, 1st Overall M, 24:44; Wendy Recio, 1st Overall W, 27:15; Bill Abbott, 2nd Overall M, 29:18; Amanda Cagno, 2nd Overall W, 30:01Send comments and suggestions to: 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. E-mail: bigp16@connecttime.net