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	<title>Bill's Training Blog &#187; running</title>
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	<link>http://billstrainingblog.com</link>
	<description>From Average to Athlete</description>
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		<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[Exercise]]></category>
		<category><![CDATA[city to surf]]></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 minutes [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/07/city-to-surf-3/feed/</wfw:commentRss>
		<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
Keep up the exercises

So, I dutifully kept [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/03/tentative-steps/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>FBH Closing Fast</title>
		<link>http://billstrainingblog.com/2010/03/fbh-closing-fast/</link>
		<comments>http://billstrainingblog.com/2010/03/fbh-closing-fast/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 06:59:13 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[FBH]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[nokia]]></category>
		<category><![CDATA[sports tracker]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=664</guid>
		<description><![CDATA[


I was lounging in bed this morning with my &#8220;corrected&#8221; coffee, when the FBH casually mentioned she was off for a walk. A walk! Yeah, right!
Thirty-odd minutes later she waltzes back in and declares that she has just run 5k.
Yes, folks she has RUN &#8230; 5k!
I had to get her to explain exactly where she [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/03/fbh-closing-fast/feed/</wfw:commentRss>
		<slash:comments>3</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 up [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/hot-run-at-night/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Hal Higdon Marathon Training &#8211; Long Run</title>
		<link>http://billstrainingblog.com/2010/02/hal-higdon-marathon-training-long-run/</link>
		<comments>http://billstrainingblog.com/2010/02/hal-higdon-marathon-training-long-run/#comments</comments>
		<pubDate>Mon, 22 Feb 2010 06:02:38 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[hal higdon]]></category>
		<category><![CDATA[Marathon Training]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=587</guid>
		<description><![CDATA[This weekend was the long run I had to complete for the marathon I am planning on completing in June this year. This will be my first, but hopefully not last marathon.
If you drop by occasionally you will know I completed a long run last week of 14km. This ability to all of a sudden [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/hal-higdon-marathon-training-long-run/feed/</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
		<item>
		<title>Quiet Week (Not Really)</title>
		<link>http://billstrainingblog.com/2010/02/quiet-week-not-really/</link>
		<comments>http://billstrainingblog.com/2010/02/quiet-week-not-really/#comments</comments>
		<pubDate>Sun, 21 Feb 2010 06:01:58 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=579</guid>
		<description><![CDATA[
 
As the odd reader of this blog you may have noticed a flurry of posts and then none. (Just let me clarify that as a reader you are not odd, just that people may read this blog the odd time or two!   )
I have continued to run it&#8217;s just that I was [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/quiet-week-not-really/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Hal Higdon Marathon Progress</title>
		<link>http://billstrainingblog.com/2010/02/hal-higdon-marathon-progress/</link>
		<comments>http://billstrainingblog.com/2010/02/hal-higdon-marathon-progress/#comments</comments>
		<pubDate>Sun, 14 Feb 2010 00:48:34 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=571</guid>
		<description><![CDATA[Yesterday was a 9 mile (14km) run on the Hal Higdon Marathon Plan.
With recent experience I knew I had to do this in the morning because:
a. it would be cooler
b. if I didn&#8217;t do it in  the morning the day would get away from me and it just wouldn&#8217;t be done.
So, even though it was [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/hal-higdon-marathon-progress/feed/</wfw:commentRss>
		<slash:comments>10</slash:comments>
		</item>
		<item>
		<title>5k Afternoon Run</title>
		<link>http://billstrainingblog.com/2010/02/5k-afternoon-run/</link>
		<comments>http://billstrainingblog.com/2010/02/5k-afternoon-run/#comments</comments>
		<pubDate>Thu, 11 Feb 2010 14:26:57 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[100 push ups]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=559</guid>
		<description><![CDATA[I was going to run this morning. I had no reason not to. Felt good, was awake, slept well. Didn&#8217;t run. I&#8217;ll run tomorrow.
That was what happened this morning! But after not running this morning I was feeling a tad (constructively) guilty that I had missed the opportunity to keep the momentum of my running [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/5k-afternoon-run/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Running Fatigue or Just a Barrier to Push Through</title>
		<link>http://billstrainingblog.com/2010/02/running-fatigue-or-just-a-barrier-to-push-through/</link>
		<comments>http://billstrainingblog.com/2010/02/running-fatigue-or-just-a-barrier-to-push-through/#comments</comments>
		<pubDate>Thu, 11 Feb 2010 13:23:29 +0000</pubDate>
		<dc:creator>Bill Wallace</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[advice]]></category>
		<category><![CDATA[execise]]></category>
		<category><![CDATA[fatigue]]></category>

		<guid isPermaLink="false">http://billstrainingblog.com/?p=548</guid>
		<description><![CDATA[Recently I have been learning to run more consistently.
This has meant keeping to the Hal Higdon Marathon Training program better and I have notice my maximum heart rate lowering. Probably too early to draw any real conclusions but one thing I notice is my tiredness, probably not fatigue.
To those who have started this running regime [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/running-fatigue-or-just-a-barrier-to-push-through/feed/</wfw:commentRss>
		<slash:comments>3</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 and I decided [...]]]></description>
		<wfw:commentRss>http://billstrainingblog.com/2010/02/great-run-in-the-drizzle/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
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