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	<title>Bill&#039;s Training Blog &#187; run</title>
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	<link>http://billstrainingblog.com</link>
	<description>Eating Better :: Moving More</description>
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		<title>Update &#8211; Part 1</title>
		<link>http://billstrainingblog.com/2011/09/update-part-1/</link>
		<comments>http://billstrainingblog.com/2011/09/update-part-1/#comments</comments>
		<pubDate>Sat, 24 Sep 2011 03:35:05 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[city to surf]]></category>
		<category><![CDATA[iPhone]]></category>
		<category><![CDATA[race]]></category>
		<category><![CDATA[run]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=1292</guid>
		<description><![CDATA[I didn&#8217;t realise how long it had been since I had been to my own blog. Ouch! But a lot has been happening which culminates a bit this weekend. I&#8217;ll do the updates in 2 parts. First things first though &#8230; I did my 4th City to Surf at the end of August and it [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Marshalling</title>
		<link>http://billstrainingblog.com/2011/03/marshalling/</link>
		<comments>http://billstrainingblog.com/2011/03/marshalling/#comments</comments>
		<pubDate>Tue, 08 Mar 2011 22:48:14 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[Friends]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[Clinton Bishop]]></category>
		<category><![CDATA[Darlington Half Marathon]]></category>
		<category><![CDATA[WA Marathon Club]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=972</guid>
		<description><![CDATA[On Sunday, March 20, I get to help out in a running event for the WA Marathon Club. This is the first time I&#8217;ll be doing this and I have no idea what they&#8217;ll be asking me to do. Hopefully just handing out water at drink stations. Hopefully I can master that! It&#8217;ll be a [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Back in Training</title>
		<link>http://billstrainingblog.com/2010/12/back-in-training/</link>
		<comments>http://billstrainingblog.com/2010/12/back-in-training/#comments</comments>
		<pubDate>Tue, 28 Dec 2010 23:47:47 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[Chris Barrow]]></category>
		<category><![CDATA[Nick Cave]]></category>
		<category><![CDATA[Perth]]></category>
		<category><![CDATA[Summer]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=865</guid>
		<description><![CDATA[As I said yesterday, it was off for a walk after writing the post. And, good to my word, I hit the road for a good walk which was around 6.2km. There was a bit of running but after not doing anything for a bit I thought easing into it might be best. As is [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Morning Run @ 5am</title>
		<link>http://billstrainingblog.com/2010/09/morning-run-5am/</link>
		<comments>http://billstrainingblog.com/2010/09/morning-run-5am/#comments</comments>
		<pubDate>Mon, 13 Sep 2010 22:06:09 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=801</guid>
		<description><![CDATA[Child #2 (son) is pretty active with his hockey and just being an active 20 y.o. So he asked me if I was up for a run this morning and, never wanting to be &#8220;bettered&#8221;, I agreed. Of course that was last night but at 4:48 this morning waiting for the alarm to go off [...]]]></description>
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		<slash:comments>6</slash:comments>
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		<title>Fremantle Fun Run &#8211; 10k</title>
		<link>http://billstrainingblog.com/2010/09/fremantle-fun-run-10k/</link>
		<comments>http://billstrainingblog.com/2010/09/fremantle-fun-run-10k/#comments</comments>
		<pubDate>Sun, 12 Sep 2010 03:23:27 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[Fremantle fun run]]></category>
		<category><![CDATA[race]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=791</guid>
		<description><![CDATA[Just home from the Fremantle 10k Fun Run. This one of the races that I said I&#8217;d do in my planning back in January and with the few that I have missed it&#8217;s good to do a race on the schedule for a change! I live about 40 mins from Fremantle so it was an early start [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Finally a morning run</title>
		<link>http://billstrainingblog.com/2010/08/finally-a-morning-run/</link>
		<comments>http://billstrainingblog.com/2010/08/finally-a-morning-run/#comments</comments>
		<pubDate>Sun, 22 Aug 2010 22:56:35 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[city to surf]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=768</guid>
		<description><![CDATA[With the City to Surf just a week away I finally got up at 5am for a run this morning. (I had asked the FBH to make sure I got up so there I am getting dressed and this murmur for  the bed &#8220;Honey, go for your run!&#8221; Well I guess she kept her part [...]]]></description>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>City to Surf 3</title>
		<link>http://billstrainingblog.com/2010/07/city-to-surf-3/</link>
		<comments>http://billstrainingblog.com/2010/07/city-to-surf-3/#comments</comments>
		<pubDate>Mon, 26 Jul 2010 12:50:45 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[city to surf]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[lanacane]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=730</guid>
		<description><![CDATA[Got a great message from Dave and World Running League today asking me where I&#8217;ve been. Well I haven&#8217;t been running so no real point in blogging. BUT the next Perth City to Surf is at the end of August (around 5 weeks!) and I need to be in it. Last year&#8217;s CS was 70 [...]]]></description>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Tentative Steps &amp; 30k Bike Ride</title>
		<link>http://billstrainingblog.com/2010/03/tentative-steps/</link>
		<comments>http://billstrainingblog.com/2010/03/tentative-steps/#comments</comments>
		<pubDate>Sun, 21 Mar 2010 10:06:04 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[achilles]]></category>
		<category><![CDATA[bike]]></category>
		<category><![CDATA[physio]]></category>
		<category><![CDATA[recovery]]></category>
		<category><![CDATA[zoe brest]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=676</guid>
		<description><![CDATA[Visited Zoe my physio Friday morning. All systems normal! After another round of physio with no pain, aside from the physio&#8217;s own pressure, I was given permission to start running again. Strict rules though: Just walk to begin with Then light pole light pole for 2k Ice immediately after Text me with how it feels [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/03/tentative-steps/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Hot Run at Night</title>
		<link>http://billstrainingblog.com/2010/02/hot-run-at-night/</link>
		<comments>http://billstrainingblog.com/2010/02/hot-run-at-night/#comments</comments>
		<pubDate>Tue, 23 Feb 2010 14:01:25 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[100 push ups]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[iPhone]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=591</guid>
		<description><![CDATA[Today was a 5km run. Quite easy relative to the 16km run on Saturday night. It was also a mild 16.5C this morning. Little wind, fresh &#8230; ideal! At about 3:30am I woke up with a sore back and took some painkillers. I was in la-la land around 5:30 when I was supposed to get [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/hot-run-at-night/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Great Run in the Drizzle</title>
		<link>http://billstrainingblog.com/2010/02/great-run-in-the-drizzle/</link>
		<comments>http://billstrainingblog.com/2010/02/great-run-in-the-drizzle/#comments</comments>
		<pubDate>Wed, 10 Feb 2010 13:00:15 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[100 push ups]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[hal higdon]]></category>
		<category><![CDATA[Marathon Training]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=554</guid>
		<description><![CDATA[This morning&#8217;s run was a 6.5km easy run according to young Hal Higdon. You can see the differences in the measuring tools below. I will continue to use the nike+ system but I know the Garmin is more accurate. Nike+: 7.68km Garmin 305: 6.69km Getting up at 5:35am (after the ABC News) was pretty easy [...]]]></description>
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		<slash:comments>1</slash:comments>
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