power

Unless you are super slow, 3-5 miles could be expected for a 30 minute run at a good clip. No need to measure the distance, just run it faster or it should just get easier as you go.

BTW, how is your shoulder doing?
 

I'm feeling much better now. The shoulder is fine doing benching. I can not however stand straight up and left my arms up at the side (jumping jack motion). Don't know why, but it's a weird glitch! LOL