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	<title>Fitness For Sports &#187; Running</title>
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		<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>
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		<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>
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		<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>
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		<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>
		</item>
		<item>
		<title>6 mile run, 40 mile ride, no karate</title>
		<link>http://www.fitness4sports.com/6-mile-run-40-mile-ride-no-karate.html</link>
		<comments>http://www.fitness4sports.com/6-mile-run-40-mile-ride-no-karate.html#comments</comments>
		<pubDate>Mon, 25 May 2009 02:59:16 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Karate]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Whatever]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=364</guid>
		<description><![CDATA[I was supposed to have run 15 miles yesterday. But I had slept poorly, and slept in. Then ran a bunch of errands. I just didn&#8217;t feel like running at all. I finally start running in the evening. I managed to get 9 miles in.
So this morning, I got up and ran another 6 miles, [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/6-mile-run-40-mile-ride-no-karate.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Trail running gaiters</title>
		<link>http://www.fitness4sports.com/trail-running-gaiters.html</link>
		<comments>http://www.fitness4sports.com/trail-running-gaiters.html#comments</comments>
		<pubDate>Thu, 14 May 2009 01:49:55 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=355</guid>
		<description><![CDATA[I have run the Damn Wakely Dam Ultra the last two years. And both times I have had to stop along the way to empty dirt, mud and rocks out of my shoes. So there is the time used to stop and take them off, and put them back on again. There is also the [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/trail-running-gaiters.html/feed</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Boston Marathon jacket</title>
		<link>http://www.fitness4sports.com/boston-marathon-jacket.html</link>
		<comments>http://www.fitness4sports.com/boston-marathon-jacket.html#comments</comments>
		<pubDate>Mon, 11 May 2009 17:38:08 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Whatever]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=353</guid>
		<description><![CDATA[Having qualified for the Boston Marathon, and then to actually run, I had to buy a Boston Marathon jacket. I is sort of manditory. I knew that it wouldn&#8217;t be cheap, but the price was only of minor concern. Sort of like when I go to do the Ironman in August, I will probably be [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/boston-marathon-jacket.html/feed</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>I won! 3 mile Webster Run/Walk event</title>
		<link>http://www.fitness4sports.com/i-won-3-mile-webster-runwalk-event.html</link>
		<comments>http://www.fitness4sports.com/i-won-3-mile-webster-runwalk-event.html#comments</comments>
		<pubDate>Mon, 11 May 2009 12:49:38 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=351</guid>
		<description><![CDATA[Last week we had our 2nd annual Run/Walk event at my work. We get Active Health points for various activities, that we can later get cash for. Many races cost more money than the points we get are worth. We put together a run/walk event that is free for employees.
We had about 270 people signed [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/i-won-3-mile-webster-runwalk-event.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Signed up for Steamtown Marathon, Scranton, PA</title>
		<link>http://www.fitness4sports.com/signed-up-for-steamtown-marathon-scranton-pa.html</link>
		<comments>http://www.fitness4sports.com/signed-up-for-steamtown-marathon-scranton-pa.html#comments</comments>
		<pubDate>Sat, 09 May 2009 22:35:34 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=346</guid>
		<description><![CDATA[I was very dissappointed with my results at the 2009 Boston Marathon. I had qualified at the Shamrock Marathon in Virginia Beach with a 3:30:14. But then I ran a 4:47 in Boston. I started out okay, but the hills killed me. Not even the Newton Hills. But the rolling hills early on. I really [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/signed-up-for-steamtown-marathon-scranton-pa.html/feed</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Adidas Adizero running shoes</title>
		<link>http://www.fitness4sports.com/adidas-adizero-running-shoes.html</link>
		<comments>http://www.fitness4sports.com/adidas-adizero-running-shoes.html#comments</comments>
		<pubDate>Sun, 20 Apr 2008 02:29:13 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/adidas-adizero-running-shoes.html</guid>
		<description><![CDATA[I stopped down at the local running store to buy some more Carb-Boom vanilla-orange gels for my mountain bike race next weekend. Russ, the owner was busy helping a girl find some shoes. She tried on at least four or more pairs and ran on the treadmill.
While I was waiting, I wandered around the store [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/adidas-adizero-running-shoes.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2008 Rochester CF Stairclimb results</title>
		<link>http://www.fitness4sports.com/2008-rochester-cf-stairclimb-results.html</link>
		<comments>http://www.fitness4sports.com/2008-rochester-cf-stairclimb-results.html#comments</comments>
		<pubDate>Sat, 29 Mar 2008 19:10:25 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/2008-rochester-cf-stairclimb-results.html</guid>
		<description><![CDATA[The Cystic Fibrosis stairclimb was scheduled to start at 10am, with registration opening at 9am. I got up about 6:30am, and was going to have a bowl of cereal, but found we were out of cereal except for a small amount. Not enough for a bowl. So I ended up having a tuna sandwich.
I debated [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/2008-rochester-cf-stairclimb-results.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Shamrock Marathon 2008-I qualified for the Boston Marathon!</title>
		<link>http://www.fitness4sports.com/shamrock-marathon-2008-i-qualified-for-the-boston-marathon.html</link>
		<comments>http://www.fitness4sports.com/shamrock-marathon-2008-i-qualified-for-the-boston-marathon.html#comments</comments>
		<pubDate>Mon, 17 Mar 2008 11:22:14 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/shamrock-marathon-2008-i-qualified-for-the-boston-marathon.html</guid>
		<description><![CDATA[The planning for this marathon started months before in booking the hotel. The host hotel was full. But I wanted something near the start line. So I used the feature of the travel sites that allowed me to sort the hotels based on distance from an address. I used the address of the host hotel. [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/shamrock-marathon-2008-i-qualified-for-the-boston-marathon.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Walks breaks during race</title>
		<link>http://www.fitness4sports.com/walks-breaks-during-race.html</link>
		<comments>http://www.fitness4sports.com/walks-breaks-during-race.html#comments</comments>
		<pubDate>Sun, 06 Jan 2008 17:49:58 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/walks-breaks-during-race.html</guid>
		<description><![CDATA[I did a race this last week with a friend of mine. I was trying to pace her to faster race. I think I managed to speed her up a little, but not a lot. I had her walk up the short steep hills, and occasionally take short walks. She commented afterward that she didn&#8217;t [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/walks-breaks-during-race.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>When you really don&#8217;t want to run!</title>
		<link>http://www.fitness4sports.com/when-you-really-dont-want-to-run.html</link>
		<comments>http://www.fitness4sports.com/when-you-really-dont-want-to-run.html#comments</comments>
		<pubDate>Sun, 06 Jan 2008 03:29:00 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/when-you-really-dont-want-to-run.html</guid>
		<description><![CDATA[I was scheduled to run 20 miles @ 8:11 pace. I slept like crap last night. My wife snored most of the frigging night. I woke up with a headache. I had aikido class this morning. The rolling and falling didn&#8217;t help the headache. When I got home, I was planning on running, but I [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/when-you-really-dont-want-to-run.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
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