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	<title>runography &#187; blantyre</title>
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		<title>Back on schedule</title>
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		<pubDate>Mon, 09 Jun 2008 11:09:46 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
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		<category><![CDATA[ann]]></category>
		<category><![CDATA[blantyre]]></category>
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		<category><![CDATA[easy run]]></category>
		<category><![CDATA[fitness]]></category>
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		<category><![CDATA[manse brae]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[mhfs]]></category>
		<category><![CDATA[mhfs 10k]]></category>
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		<description><![CDATA[After a bit of a program shuffle last week I managed to get back on schedule with my MHFS 10k Training Program
As I mentioned, I had to shift the 10 mile session to Saturday, but when it got to Friday night I had decided it would be best to get this out of the way [...]]]></description>
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		<title>MHFS Training &#8211; Easy Run &#8211; Week 6 &#8211; Day 6 &#8211; Road Closed</title>
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		<pubDate>Sun, 11 May 2008 17:05:21 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
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		<category><![CDATA[6 miles]]></category>
		<category><![CDATA[9:00 min/mi]]></category>
		<category><![CDATA[blantyre]]></category>
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		<category><![CDATA[dylan]]></category>
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		<description><![CDATA[Another day another run. Yesterday was a busy day and in amongst all my other duties I managed to fit in my run. It was meant to be a 4 mile easy run to end the easy week that has marked the middle of my training program. After this week it&#8217;s back to tempos/long runs [...]]]></description>
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		<title>MHFS Training &#8211; Long Run &#8211; Week 4 days 5 to 7</title>
		<link>http://www.runography.com/index.php/mhfs-training-long-run-week-4-days-5-to-7</link>
		<comments>http://www.runography.com/index.php/mhfs-training-long-run-week-4-days-5-to-7#comments</comments>
		<pubDate>Mon, 28 Apr 2008 09:52:34 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[accies]]></category>
		<category><![CDATA[bike]]></category>
		<category><![CDATA[blantyre]]></category>
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		<category><![CDATA[explode]]></category>
		<category><![CDATA[fitness]]></category>
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		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[runography]]></category>
		<category><![CDATA[schedule]]></category>
		<category><![CDATA[sprint]]></category>
		<category><![CDATA[Sugababes]]></category>
		<category><![CDATA[tempo]]></category>
		<category><![CDATA[tyre]]></category>
		<category><![CDATA[weight]]></category>
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		<guid isPermaLink="false">http://www.runography.com/?p=36</guid>
		<description><![CDATA[Friday was a rest/xt day so I went off to the gym to do some weights. To warm up I decided to do a light run on the treadmill, just to get the blood flowing. Ended up on there for almost 20 mins and having covered slightly over 2 miles I thought I better get [...]]]></description>
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