Never mind to all of that i figured it all out i really like it so far
how do i convert into a PC board with the traces
Go to File|Switch to Board. The PCB editor will pop up and you will see a black screen with a rectangle. Outside of the rectangle will be a group of components linked together with thin yellow lines. The rectangle is the extent of the board; the skinny lines are called "airwires" and represent the connections between components before you turn them into traces (by either drawing the traces or using the autorouter).
Drag the components onto the board area (into the rectangle, that is) and place them where you want them.
After this, click on the Route button (or type "route" and press Enter). A new toolbar will appear near the top of the screen. Here you can set things like the width of the traces (I always make mine slightly thicker than the default because my transfer paper isn't that great at the moment). You can also use the little icons on that toolbar to set whether the traces you draw with the Route command will have 90 degree angles, 45 degree angles, and so on.
With the route tool, click on a component pin and start dragging. The airwire attached to that pin will start being replaced by a trace; just draw that out where you want it to go.
You will probably find that it takes a while A) to put things in reasonable positions, and B) find a way to route things to your liking. Don't get discouraged; for all but very simple circuits it's not an easy or terribly quick task--but you *will* get better with practice.
There are all sorts of other things you can do (change layers, etc) but this should get you started.
Good luck!
Torben
Edit: I see 3v0 beat me to the punch.
He's right--the autorouter is goofy and is only good if you want a cheap laugh. (Note: I've never used a "good" autorouter; I just know that this one has never been helpful to me.) Read the docs. Persevere. It is an art, and like 3v0 (I think) said in another thread on routing, you can *always* see something in a layout which you think you can improve. Like painting, it's a matter of deciding when it's Good Enough (TM), so you don't get stuck constantly revising the thing every time you look at it.