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	<title>runography &#187; long run</title>
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	<description>From Marathon Eater to Marathon Runner</description>
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		<title>2 weeks to go to the GSR and detox underway</title>
		<link>http://www.runography.com/index.php/2-weeks-to-go-to-the-gsr-and-detox-underway</link>
		<comments>http://www.runography.com/index.php/2-weeks-to-go-to-the-gsr-and-detox-underway#comments</comments>
		<pubDate>Fri, 22 Aug 2008 13:12:41 +0000</pubDate>
		<dc:creator>Runography</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[1/2 marathon]]></category>
		<category><![CDATA[cigs alcohol]]></category>
		<category><![CDATA[cold]]></category>
		<category><![CDATA[detox]]></category>
		<category><![CDATA[glasgow]]></category>
		<category><![CDATA[great scottish run]]></category>
		<category><![CDATA[GSR]]></category>
		<category><![CDATA[ill]]></category>
		<category><![CDATA[illness]]></category>
		<category><![CDATA[long run]]></category>
		<category><![CDATA[tempo]]></category>

		<guid isPermaLink="false">http://www.runography.com/?p=59</guid>
		<description><![CDATA[At lots gone on since my last post, in fact most of August has gone by. What have I been up to? Well I haven&#8217;t given up running, but it does seem I&#8217;ve given up the regular updates on this site.   Just so much else going on that I don&#8217;t ever seem to [...]]]></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>
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		<category><![CDATA[runnersworld]]></category>
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		<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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		<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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