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	<title>The Road 2 Health &#38; bLog of Running/Biking/Walking etc. &#187; 8K Training</title>
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	<link>http://tmprunning.paterek.net</link>
	<description>Daily log of my running and overall health improvement.</description>
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		<title>Running on the Rocks</title>
		<link>http://tmprunning.paterek.net/running-on-the-rocks/</link>
		<comments>http://tmprunning.paterek.net/running-on-the-rocks/#comments</comments>
		<pubDate>Wed, 04 Mar 2009 21:38:57 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[Road 2 Healthy]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=205</guid>
		<description><![CDATA[I really need to keep this updated better.  Today I again decided to go to what I know best and reset my scattered brain to the things I love most.  So for now (as I said many times) My schedule will be Monday, Wednesday, and Friday, run.  30 &#8211; 36 minutes whatever gets me to [...]


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		<slash:comments>0</slash:comments>
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		<title>I am still running!</title>
		<link>http://tmprunning.paterek.net/i-am-still-running/</link>
		<comments>http://tmprunning.paterek.net/i-am-still-running/#comments</comments>
		<pubDate>Wed, 25 Feb 2009 20:56:42 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[100 Push-ups / Crunches]]></category>
		<category><![CDATA[8K Training]]></category>
		<category><![CDATA[Road 2 Healthy]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=203</guid>
		<description><![CDATA[I&#8217;ve been running again for about a month or so.  I&#8217;m up to 3 miles in about 35 minutes not bad could be better!  I am also doing some cross training with the elliptical and bike.  I have to start the 100 Push up challenge again too.


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		<title>Rejuvenating A Run With Hills &#8211; Addressing VO2 Max</title>
		<link>http://tmprunning.paterek.net/rejuvenating-a-run-with-hills-addressing-vo2-max/</link>
		<comments>http://tmprunning.paterek.net/rejuvenating-a-run-with-hills-addressing-vo2-max/#comments</comments>
		<pubDate>Wed, 26 Nov 2008 14:04:25 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[Road 2 Healthy]]></category>
		<category><![CDATA[Hills]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[VO2 Max]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=171</guid>
		<description><![CDATA[After my last run I tried a &#8220;program&#8221; on the new treadmills at the gym.  It was a &#8220;fitness test&#8221;.  Just a five minute run with increasing incline.  When complete the machine will take your Heart Rate.  From that, your weight and age it calculate your VO2max.  Mine was 35.3 (low).  Slightly concerned yet not [...]


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		<title>Winter is coming &#8211; Getting Lazy</title>
		<link>http://tmprunning.paterek.net/winter-is-coming-getting-lazy/</link>
		<comments>http://tmprunning.paterek.net/winter-is-coming-getting-lazy/#comments</comments>
		<pubDate>Wed, 05 Nov 2008 20:54:27 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[tired]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=164</guid>
		<description><![CDATA[So it seems that the long nights and short days are already starting to hit me.  I do not have that desire to run.  I have been doing great 10 minute miles for 3 miles but it is a chore to get to the gym.  Monday I ran but today I walked, sprinted for a [...]


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		<title>Pushing the limits and still winning.</title>
		<link>http://tmprunning.paterek.net/pushing-the-limits-and-still-winning/</link>
		<comments>http://tmprunning.paterek.net/pushing-the-limits-and-still-winning/#comments</comments>
		<pubDate>Fri, 31 Oct 2008 18:23:49 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[success]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=162</guid>
		<description><![CDATA[I have no idea where my running it taking me these days.  I feel like I am following a guide who knows the way but will not tell me.  He hasn&#8217;t even said he knew the way I just started following him, now he thinks I am stalking him.  He keeps speeding up so I [...]


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		<title>A new personal best! &#8211; Pushing your limits.</title>
		<link>http://tmprunning.paterek.net/a-new-personal-best-pushing-your-limits/</link>
		<comments>http://tmprunning.paterek.net/a-new-personal-best-pushing-your-limits/#comments</comments>
		<pubDate>Wed, 29 Oct 2008 19:36:44 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[8K]]></category>
		<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=155</guid>
		<description><![CDATA[The days are getting shorter and colder here.  I drag myself to the gym dreading everything that is calling me in.  Luckily I push forward and actually get there, change and start the treadmill moving.  Today I started what I thought would be a somewhat difficult 11:55 pace for three miles.  After only 1/2 mile [...]


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		<title>Just a basic run.  Hurtles and successes</title>
		<link>http://tmprunning.paterek.net/just-a-basic-run-hurtles-and-successes/</link>
		<comments>http://tmprunning.paterek.net/just-a-basic-run-hurtles-and-successes/#comments</comments>
		<pubDate>Tue, 28 Oct 2008 20:31:25 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[Road 2 Healthy]]></category>
		<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=152</guid>
		<description><![CDATA[Sometimes just running without thought gives the best results.  Yesterday I ran for three miles, locked the speed on the TM at 10:55 and ran.
I didn&#8217;t think I would make the first mile but did.
I was feeling beat and thought at 1.5 miles I will drop my speed, but didn&#8217;t.
Then figured at 2 miles I [...]


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		</item>
		<item>
		<title>Keep Running You WILL Improve</title>
		<link>http://tmprunning.paterek.net/keep-running-you-will-improve/</link>
		<comments>http://tmprunning.paterek.net/keep-running-you-will-improve/#comments</comments>
		<pubDate>Thu, 23 Oct 2008 23:16:41 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[Runing]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=147</guid>
		<description><![CDATA[I use Runner&#8217;s World training log to keep track of my runs.  Here is my log.  I noticed that I am almost at the exact same distance for October as I ran all of September and I am just about a 1/2 hour quicker!  I wish I had the time to run for distance [...]


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		</item>
		<item>
		<title>Something New, Different, and OOF!</title>
		<link>http://tmprunning.paterek.net/something-new-different-and-oof/</link>
		<comments>http://tmprunning.paterek.net/something-new-different-and-oof/#comments</comments>
		<pubDate>Wed, 22 Oct 2008 18:29:18 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[8K Training]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=125</guid>
		<description><![CDATA[Monday I ran a 10 minute first mile.  Today I read a post on Runner&#8217;s World discussion boards where it would take people the first mile or two to warm up.  Their suggestion was to run slow.  Well I figured it might be a good idea to run a 12 minute mile for my first [...]


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		</item>
		<item>
		<title>C25K? &#8211; Next Step? What Am I Doing?</title>
		<link>http://tmprunning.paterek.net/c25k-next-step-what-am-i-doing/</link>
		<comments>http://tmprunning.paterek.net/c25k-next-step-what-am-i-doing/#comments</comments>
		<pubDate>Mon, 20 Oct 2008 20:36:59 +0000</pubDate>
		<dc:creator>tmpadmin</dc:creator>
				<category><![CDATA[8K Training]]></category>
		<category><![CDATA[C25K]]></category>
		<category><![CDATA[Eating / Food]]></category>

		<guid isPermaLink="false">http://tmprunning.paterek.net/?p=113</guid>
		<description><![CDATA[Oh yeah!  I&#8217;m running!  Like I said in my last post I just went for a run today.  I did record my stats:
First mile at 10:00 pace.
Second mile at 12:00 pace.
Third mile at 10:54 pace, for the most part but it did vary.
33:20 was the overall for 3 miles. all at 1.0 grade.
That&#8217;s all, I [...]


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