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	<title>runography &#187; half marathon</title>
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	<description>From Marathon Eater to Marathon Runner</description>
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		<title>Inauguration spells new era</title>
		<link>http://www.runography.com/index.php/inauguration-spells-new-era</link>
		<comments>http://www.runography.com/index.php/inauguration-spells-new-era#comments</comments>
		<pubDate>Tue, 20 Jan 2009 22:00:33 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[News]]></category>
		<category><![CDATA[5-a-sides]]></category>
		<category><![CDATA[edinburgh]]></category>
		<category><![CDATA[fall]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[injury]]></category>
		<category><![CDATA[pain]]></category>
		<category><![CDATA[stairs]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=62</guid>
		<description><![CDATA[With a new occupant in the whitehouse, a new era of world politics dawns. It&#8217;s been a long time coming, there&#8217;s a lot of hope on the shoulders of Barack Obama, I&#8217;m optomistic he&#8217;ll handle it well.
In the meantime, I&#8217;ll just keep on running.   Gearing up for the marathon was a bit harder [...]]]></description>
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		<title>Great Scottish Run Race Report</title>
		<link>http://www.runography.com/index.php/great-scottish-run-race-report</link>
		<comments>http://www.runography.com/index.php/great-scottish-run-race-report#comments</comments>
		<pubDate>Sat, 11 Oct 2008 09:47:53 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Race Reports]]></category>
		<category><![CDATA[1/2]]></category>
		<category><![CDATA[1/2 marathon]]></category>
		<category><![CDATA[GSR]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[marathon]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=60</guid>
		<description><![CDATA[I ran the GSR 1/2 marathon in 1:47:33, not as fast as the target I&#8217;d set myself of 1:45:40, but pretty close. I held back a little when I could probably have gone a bit faster, more through a fear of coming up short near the end.  A bit more experience and I would have [...]]]></description>
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		<title>A 4 week Summary &#8211; training for The Great Scottish Run</title>
		<link>http://www.runography.com/index.php/a-4-week-summary-training-for-the-great-scottish-run</link>
		<comments>http://www.runography.com/index.php/a-4-week-summary-training-for-the-great-scottish-run#comments</comments>
		<pubDate>Mon, 14 Jul 2008 15:56:41 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[10k]]></category>
		<category><![CDATA[1:45:40]]></category>
		<category><![CDATA[8 min/mi]]></category>
		<category><![CDATA[9 min/mi]]></category>
		<category><![CDATA[great scottish run]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[long run]]></category>
		<category><![CDATA[new program]]></category>
		<category><![CDATA[pace]]></category>
		<category><![CDATA[program]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[runnersworld]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[running pace]]></category>
		<category><![CDATA[runography]]></category>
		<category><![CDATA[target]]></category>
		<category><![CDATA[tempo]]></category>
		<category><![CDATA[training time]]></category>
		<category><![CDATA[weight]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=56</guid>
		<description><![CDATA[It&#8217;s been a while since I posted, apologies for anyone that reads this, but the lack of comments/complaints suggests it&#8217;s mainly me.  
My last post here related to finishing my initial goal of running the MHFS 10k in a sub-50 min time. I managed to do this in 47:54 which I&#8217;m still chuffed about. [...]]]></description>
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