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	<title>Fitness For Sports &#187; Running</title>
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		<title>2011 Wakely Dam Ultra race report</title>
		<link>http://www.fitness4sports.com/2011-wakely-dam-ultra-race-report.html</link>
		<comments>http://www.fitness4sports.com/2011-wakely-dam-ultra-race-report.html#comments</comments>
		<pubDate>Sun, 07 Aug 2011 12:11:04 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=507</guid>
		<description><![CDATA[The Wakely Dam Ultra is a 32.6 mile race along the Northville-Placid Trail in the Adirondacks. The trail is very rough and includes a variety of terrain including rocks, roots, mud, creek and stream crossings, bogs, blowdown, etc. And there is no support. There are no aid stations. You bring your own food and water, [...]]]></description>
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		<item>
		<title>Wakely Dam Ultra 2011 race report</title>
		<link>http://www.fitness4sports.com/wakely-dam-ultra-2011-race-report.html</link>
		<comments>http://www.fitness4sports.com/wakely-dam-ultra-2011-race-report.html#comments</comments>
		<pubDate>Sat, 30 Jul 2011 10:44:39 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=510</guid>
		<description><![CDATA[The Wakely Dam Ultra is a 32.6 mile race along the Northville-Placid Trail in the Adirondacks. The trail is very rough and includes a variety of terrain including rocks, roots, mud, creek and stream crossings, bogs, blowdown, etc. And there is no support. There are no aid stations. You bring your own food and water, [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2011 Buffalo Marathon race report</title>
		<link>http://www.fitness4sports.com/2011-buffalo-marathon-race-report.html</link>
		<comments>http://www.fitness4sports.com/2011-buffalo-marathon-race-report.html#comments</comments>
		<pubDate>Fri, 10 Jun 2011 20:01:55 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=505</guid>
		<description><![CDATA[I hadn’t planned on running this marathon. But a friend of mine emailed me a little over a month before the race, and said they were looking for pacers. He knew I was an experienced pacer. I told him to go ahead and pass on my name. But I didn’t hear anything back. I thought [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Running form video analysis at RUNSMART / Buffalo Rehab Group</title>
		<link>http://www.fitness4sports.com/running-form-video-analysis-at-runsmart-buffalo-rehab-group.html</link>
		<comments>http://www.fitness4sports.com/running-form-video-analysis-at-runsmart-buffalo-rehab-group.html#comments</comments>
		<pubDate>Thu, 09 Jun 2011 16:38:04 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=501</guid>
		<description><![CDATA[I got a brochure for this RUNSMART/Buffalo Rehab Group in my race bag from the Buffalo Marathon. It sounded intriguing. They take video of you from different angles and then using some software called Dartfish, they slow it down, and can analyze it frame by frame, moving forwards and backwards, etc, and mark it all [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/running-form-video-analysis-at-runsmart-buffalo-rehab-group.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2011 Mississauga Half Marathon race report</title>
		<link>http://www.fitness4sports.com/2011-mississauga-half-marathon-race-report.html</link>
		<comments>http://www.fitness4sports.com/2011-mississauga-half-marathon-race-report.html#comments</comments>
		<pubDate>Sun, 22 May 2011 11:59:10 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=494</guid>
		<description><![CDATA[I drove up to Canada on Saturday morning, and met up with my friends Donna and Shannon at Donna’s parent’s house. Then we headed off to the expo. After finding the most indirect route to get there, we parked across the road, and headed in. Check in was a breeze, and I got my race [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Newton Hills Treadmill Program</title>
		<link>http://www.fitness4sports.com/newton-hills-treadmill-program.html</link>
		<comments>http://www.fitness4sports.com/newton-hills-treadmill-program.html#comments</comments>
		<pubDate>Fri, 29 Apr 2011 16:32:36 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=492</guid>
		<description><![CDATA[I was training for the Boston Marathon which of course is in April. I live in Western New York, and the weather leading up to the Boston Marathon sucks for running outside. The roads are often covered with snow, ice, or slush. And temperatures can be well below freezing. Basically it’s not much fun training [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/newton-hills-treadmill-program.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>iPod Shuffle is NOT designed for running!</title>
		<link>http://www.fitness4sports.com/ipod-shuffle-is-not-designed-for-running.html</link>
		<comments>http://www.fitness4sports.com/ipod-shuffle-is-not-designed-for-running.html#comments</comments>
		<pubDate>Thu, 28 Apr 2011 14:14:43 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Reviews]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=490</guid>
		<description><![CDATA[Several years ago, I bought an iPod Shuffle. It was the new 2nd generation model. It seems like it would be great for running. It’s small, light, and made of aluminum which you would think would make it tough. I ran with it on multiple occasions. But during one long sweaty run, I paused it, [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2011 Boston Marathon Race Report</title>
		<link>http://www.fitness4sports.com/2011-boston-marathon-race-report.html</link>
		<comments>http://www.fitness4sports.com/2011-boston-marathon-race-report.html#comments</comments>
		<pubDate>Tue, 19 Apr 2011 21:53:20 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=485</guid>
		<description><![CDATA[This was my third consecutive year running the Boston Marathon. I qualified for Boston at the Steamtown Marathon in October of 2009, running a 3:30:26. That BQ was good for both 2010 and 2011. My BQ time was 3:30 and I needed the extra 59 seconds they gave you. My first Boston Marathon was in [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/2011-boston-marathon-race-report.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Sole F85 treadmill first review</title>
		<link>http://www.fitness4sports.com/sole-f85-treadmill-first-review.html</link>
		<comments>http://www.fitness4sports.com/sole-f85-treadmill-first-review.html#comments</comments>
		<pubDate>Sat, 05 Mar 2011 14:16:10 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Reviews]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=483</guid>
		<description><![CDATA[My first treadmill was a ProForm that I bought used for $300 on eBay. I owned it for about a year and a half during which I broke the frame, had it re-welded, and then trashed the belt. The second treadmill I bought was a Horizon T900 for which I paid $1000 new. I owned [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/sole-f85-treadmill-first-review.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Garmin says marathon course was long?</title>
		<link>http://www.fitness4sports.com/garmin-says-marathon-course-was-long.html</link>
		<comments>http://www.fitness4sports.com/garmin-says-marathon-course-was-long.html#comments</comments>
		<pubDate>Sat, 09 Oct 2010 11:48:44 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=480</guid>
		<description><![CDATA[Someone said they purposely make the courses long for certification. This is true, but they don&#8217;t add much. For USATF certification they have to add 1/10th of 1% of the distance, so every certified marathon course is at least 26.245 miles. The courses are measured the shortest possible distance, from corner to corner. Most runners [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/garmin-says-marathon-course-was-long.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Sehgahunda Trail Marathon</title>
		<link>http://www.fitness4sports.com/sehgahunda-trail-marathon.html</link>
		<comments>http://www.fitness4sports.com/sehgahunda-trail-marathon.html#comments</comments>
		<pubDate>Tue, 01 Jun 2010 19:22:29 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=476</guid>
		<description><![CDATA[My buddy Big Al mentioned he was doing a race called the Sehgahunda Trail Marathon. I looked into it. It was brand new and it just sounded like fun. The medal (a handmade thing with and arrowhead and beads) looked really cool. And also marathon runners got a hoodie. And it wasn’t expensive. Also, this [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/sehgahunda-trail-marathon.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2010 Relay For Life</title>
		<link>http://www.fitness4sports.com/2010-relay-for-life.html</link>
		<comments>http://www.fitness4sports.com/2010-relay-for-life.html#comments</comments>
		<pubDate>Mon, 24 May 2010 18:53:25 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Whatever]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=465</guid>
		<description><![CDATA[My aunt is a cancer survivor and is the captain of a Relay For Life team. Relay For Life raises money for the American Cancer Society. Last year she invited me down to Pennsylvania to be part of the team. Most teams take turns walking, and walk for the 24 hours. My goal was to [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/2010-relay-for-life.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>My first 5k race</title>
		<link>http://www.fitness4sports.com/first-5k-race.html</link>
		<comments>http://www.fitness4sports.com/first-5k-race.html#comments</comments>
		<pubDate>Fri, 21 May 2010 16:25:39 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/470.html</guid>
		<description><![CDATA[I started running almost 4 years ago. My first race was in September 2006. It was the Rochester Half Marathon. Since then I have run half marathons, marathons, ultramarathons, and an Ironman triathlon, plus some other miscellaneous races. But somehow I have never run a 5k. Or a 10k for that matter. The closest distances [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/first-5k-race.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Still running on my sore foot</title>
		<link>http://www.fitness4sports.com/still-running-on-my-sore-foot.html</link>
		<comments>http://www.fitness4sports.com/still-running-on-my-sore-foot.html#comments</comments>
		<pubDate>Sat, 06 Mar 2010 19:03:26 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=452</guid>
		<description><![CDATA[I cut my run on Wednesday short because my foot was hurting. I had been scheduled to run 11 miles, and ended up only running three. Today I was scheduled to run 15 miles at eight minute 9 second minute per mile pace. So far, I have run 10 miles at that pace. I still [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/still-running-on-my-sore-foot.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Intervals</title>
		<link>http://www.fitness4sports.com/intervals.html</link>
		<comments>http://www.fitness4sports.com/intervals.html#comments</comments>
		<pubDate>Wed, 24 Feb 2010 03:38:02 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=442</guid>
		<description><![CDATA[I ran my intervals last night. They went very well. I started with an easy mile at 8:34 minute/mile pace. I took a two-minute rest interval. Then I ran the first interval which was 1 mile at 6:32 minute/mile pace. That went pretty well. I took a two-minute rest interval. Then I launched into my [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 16th tempo run</title>
		<link>http://www.fitness4sports.com/february-16th-tempo-run.html</link>
		<comments>http://www.fitness4sports.com/february-16th-tempo-run.html#comments</comments>
		<pubDate>Wed, 17 Feb 2010 14:29:20 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=447</guid>
		<description><![CDATA[My run last night went pretty well. I got from home from work, played on the computer for a little while, then got ready to run. I ran the first 2 miles an easy pase at eight minutes 34 seconds minute per mile pace. Then I cranked the treadmill up. I was scheduled for 7:05 [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/february-16th-tempo-run.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Fun with intervals</title>
		<link>http://www.fitness4sports.com/fun-with-intervals.html</link>
		<comments>http://www.fitness4sports.com/fun-with-intervals.html#comments</comments>
		<pubDate>Tue, 09 Feb 2010 23:01:39 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=440</guid>
		<description><![CDATA[I had a lot of fun last night running my intervals. I ran the first mile warm-up easy at an 8:34 pace. Then I got into my 800m intervals. 800m intervals are one of my favorites! I was scheduled to run 6 x 800m at 6:15 minute/mile pace. But I goofed around the first interval [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/fun-with-intervals.html/feed</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>2009 Steamtown Marathon race report</title>
		<link>http://www.fitness4sports.com/2009-steamtown-marathon-race-report.html</link>
		<comments>http://www.fitness4sports.com/2009-steamtown-marathon-race-report.html#comments</comments>
		<pubDate>Wed, 14 Oct 2009 22:11:13 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=437</guid>
		<description><![CDATA[My Steamtown Marathon started the day after I ran the Boston Marathon. I was completely dissatisfied with my performance at the Boston Marathon. I wanted another chance. So when I got home, I got online and signed up for the Steamtown Marathon thinking it give mive the best shot to qualify for next years Boston [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/2009-steamtown-marathon-race-report.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2009 Wakely Dam Race Report</title>
		<link>http://www.fitness4sports.com/2009-wakely-dam-race-report.html</link>
		<comments>http://www.fitness4sports.com/2009-wakely-dam-race-report.html#comments</comments>
		<pubDate>Mon, 27 Jul 2009 19:24:03 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Whatever]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=401</guid>
		<description><![CDATA[What is the Damn Wakely Dam Ultra? It is a race along 32.6 miles of rugged technical trail in a remote area of the Adirondack Park Wilderness. There are no crossroads. There are no aid stations. There are no DNF’s unless you are carried. There are 3903 feet of vertical climbing, and 3478 feet of [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/2009-wakely-dam-race-report.html/feed</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Chase Corporate Challenge Rochester 2009</title>
		<link>http://www.fitness4sports.com/chase-corporate-challenge-rochester-2009.html</link>
		<comments>http://www.fitness4sports.com/chase-corporate-challenge-rochester-2009.html#comments</comments>
		<pubDate>Fri, 29 May 2009 19:11:50 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=366</guid>
		<description><![CDATA[This was the third year I have done this race. The first year I ran it four days after the Buffalo Marathon, and ran 8:35 pace. I spent much of the race passing people. Last year I was much faster. I lined up towards the front, and ran it in 24:24 or about a 6:58 [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/chase-corporate-challenge-rochester-2009.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
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