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	<title>runography &#187; dylan</title>
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	<description>From Marathon Eater to Marathon Runner</description>
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		<title>Back on schedule</title>
		<link>http://www.runography.com/index.php/back-on-schedule</link>
		<comments>http://www.runography.com/index.php/back-on-schedule#comments</comments>
		<pubDate>Mon, 09 Jun 2008 11:09:46 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[10k]]></category>
		<category><![CDATA[abuse]]></category>
		<category><![CDATA[ann]]></category>
		<category><![CDATA[blantyre]]></category>
		<category><![CDATA[Buckfast]]></category>
		<category><![CDATA[Cigarettes]]></category>
		<category><![CDATA[dylan]]></category>
		<category><![CDATA[easy run]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[graeme]]></category>
		<category><![CDATA[hallside]]></category>
		<category><![CDATA[manse brae]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[mhfs]]></category>
		<category><![CDATA[mhfs 10k]]></category>
		<category><![CDATA[mum]]></category>
		<category><![CDATA[newton]]></category>
		<category><![CDATA[pb]]></category>
		<category><![CDATA[program]]></category>
		<category><![CDATA[resolution asset management]]></category>
		<category><![CDATA[rest]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[run walk]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[runography]]></category>
		<category><![CDATA[schedule]]></category>
		<category><![CDATA[size]]></category>
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		<category><![CDATA[walk]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=53</guid>
		<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>Fives and Running are not Compatible</title>
		<link>http://www.runography.com/index.php/fives-and-running-are-not-compatible</link>
		<comments>http://www.runography.com/index.php/fives-and-running-are-not-compatible#comments</comments>
		<pubDate>Thu, 05 Jun 2008 13:54:52 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[10k]]></category>
		<category><![CDATA[8 weeks to 2 miles]]></category>
		<category><![CDATA[ann]]></category>
		<category><![CDATA[dylan]]></category>
		<category><![CDATA[easy run]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[mhfs]]></category>
		<category><![CDATA[mhfs 10k]]></category>
		<category><![CDATA[mum]]></category>
		<category><![CDATA[pb]]></category>
		<category><![CDATA[program]]></category>
		<category><![CDATA[resolution asset management]]></category>
		<category><![CDATA[rest]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[run walk]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[runography]]></category>
		<category><![CDATA[schedule]]></category>
		<category><![CDATA[size]]></category>
		<category><![CDATA[tempo]]></category>
		<category><![CDATA[walk]]></category>
		<category><![CDATA[weight]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=52</guid>
		<description><![CDATA[Where have I been, a little bit lazy on the updates front this week unfortunately.
I did manage to get the wee man out for his run on Thursday night before we went off for a meal. This time his  we did 3 laps. Then on Saturday we went out again, and did 2 laps, this [...]]]></description>
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		<title>Another longest run post</title>
		<link>http://www.runography.com/index.php/another-longest-run-post</link>
		<comments>http://www.runography.com/index.php/another-longest-run-post#comments</comments>
		<pubDate>Thu, 29 May 2008 16:21:12 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[10k]]></category>
		<category><![CDATA[dylan]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[long run]]></category>
		<category><![CDATA[Lucozade Sport]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[mhfs]]></category>
		<category><![CDATA[mhfs 10k]]></category>
		<category><![CDATA[mum]]></category>
		<category><![CDATA[pb]]></category>
		<category><![CDATA[program]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[run walk]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[runography]]></category>
		<category><![CDATA[schedule]]></category>
		<category><![CDATA[size]]></category>
		<category><![CDATA[tempo]]></category>
		<category><![CDATA[walk]]></category>
		<category><![CDATA[weight]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=51</guid>
		<description><![CDATA[Yesterday I had a gym session and a quick warmup on the treadmill turned into a 2 mile run.

First 1/2 mile at warmup pace then upped it
1/2 mile @ 7:32 min/mi
1/2 mile @ 6:58 min/mi
1/2 mile cool

That must be my fastest mile and should average at 7:15 min/mi pace. Glad I did it, felt good. [...]]]></description>
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