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	<title>valites.net &#187; running</title>
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	<link>http://www.valites.net</link>
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		<title>This Can&#8217;t Be Good&#8230;</title>
		<link>http://www.valites.net/2008/12/10/this-cant-be-good/</link>
		<comments>http://www.valites.net/2008/12/10/this-cant-be-good/#comments</comments>
		<pubDate>Wed, 10 Dec 2008 05:37:57 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[life]]></category>
		<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/2008/12/10/this-cant-be-good/</guid>
		<description><![CDATA[I did this playing soccer tonight. My right knee feels about the same as the right ankle looks. I played through it, but it hurts to even walk now.]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Rainbow on the way to Marine Corps Marathon</title>
		<link>http://www.valites.net/2008/10/25/rainbow-on-the-way-to-marine-corps-marathon/</link>
		<comments>http://www.valites.net/2008/10/25/rainbow-on-the-way-to-marine-corps-marathon/#comments</comments>
		<pubDate>Sat, 25 Oct 2008 14:05:10 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

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		<description><![CDATA[After a small detour, John, Greg &#38; I are outside Scraton, PA. The clouds have finally broke &#8211; check out what we&#8217;ve been driving next to for the last 15 minutes:]]></description>
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		<slash:comments>0</slash:comments>
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		<title>2008 Run for the Grapes Half Marathon &#8211; 1:36:10</title>
		<link>http://www.valites.net/2008/09/28/2008-run-for-the-grapes-half-marathon-13610/</link>
		<comments>http://www.valites.net/2008/09/28/2008-run-for-the-grapes-half-marathon-13610/#comments</comments>
		<pubDate>Mon, 29 Sep 2008 02:55:22 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/?p=79</guid>
		<description><![CDATA[This morning I ran the Run for the Grapes Half Marathon in St. Catherines, Ontario. I completed with a PR of 1:36:10 &#8211; a 7:20/mile average pace. I&#8217;m very happy with this. My splits were: 7:53 7:02 6:57 7:03 7:06 7:13 7:33 7:30 7:12 7:31 7:11 7:40 7:29 6:29 (.1 mile) After the race, I [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>2008 Rochester (Half) Marathon &#8211; 1:41:29</title>
		<link>http://www.valites.net/2008/09/17/2008-rochester-half-marathon-14129/</link>
		<comments>http://www.valites.net/2008/09/17/2008-rochester-half-marathon-14129/#comments</comments>
		<pubDate>Wed, 17 Sep 2008 17:44:03 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/?p=74</guid>
		<description><![CDATA[This past Sunday I ran the 2008 Rochester Half Marathon, completing in 1:41:29 &#8211; a 7:46/mile overall pace. This is the third year I&#8217;ve run the Rochester half, previously finishing with 1:45:05, 08:01/mile pace (2007) and 1:52:40, 8:36/mile pace (2006). While this was technically a PR (personal record), the split from the first half of [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>2008 Buffalo Marathon &#8211; 3h:29m:53s</title>
		<link>http://www.valites.net/2008/05/30/2008-buffalo-marathon-3h29m53s/</link>
		<comments>http://www.valites.net/2008/05/30/2008-buffalo-marathon-3h29m53s/#comments</comments>
		<pubDate>Sat, 31 May 2008 02:26:45 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/?p=67</guid>
		<description><![CDATA[This past Memorial Day weekend I ran the Buffalo Marathon &#38; successfully completed it with a chip time of 3:29:53 (8:01/mile average pace), just reaching the goal I&#8217;d secretly set of a time somewhere in the 3:20s and besting my previous 2007 Niagara Falls time by nearly 9 minutes. Overall, I finished 124 out of [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Nike+ iPod Nano Review</title>
		<link>http://www.valites.net/2008/05/07/nike-ipod-nano-review/</link>
		<comments>http://www.valites.net/2008/05/07/nike-ipod-nano-review/#comments</comments>
		<pubDate>Wed, 07 May 2008 17:15:22 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>
		<category><![CDATA[tech]]></category>

		<guid isPermaLink="false">http://www.valites.net/2008/05/07/nike-ipod-nano-review/</guid>
		<description><![CDATA[I&#8217;ve been running with the Nike+ setup for my iPod Nano since this past December. Since then, I&#8217;ve used it for nearly 50 runs &#38; 365 miles. (You can see the results on my Nike+ page.) After all those miles, I think it&#8217;s time for a review. The setup consists of a RFID receiver and [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Again to Carthage by John L. Parker, Jr.</title>
		<link>http://www.valites.net/2007/12/24/again-to-carthage-by-john-l-parker-jr/</link>
		<comments>http://www.valites.net/2007/12/24/again-to-carthage-by-john-l-parker-jr/#comments</comments>
		<pubDate>Mon, 24 Dec 2007 22:59:18 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[reading]]></category>
		<category><![CDATA[running]]></category>

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		<description><![CDATA[Last night I completed Again to Carthage, the sequel to the legendary novel Once a Runner, both by John L. Parker, Jr. I&#8217;d seen Once a Runner mentioned in quite a few places, but have yet to read it since it&#8217;s currently not in print. Used copies are highly sought after and can currently be [...]]]></description>
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		<slash:comments>2</slash:comments>
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		<item>
		<title>Niagara Falls Marathon &#8211; 3h:38m:45.9s</title>
		<link>http://www.valites.net/2007/10/31/niagara-falls-marathon-3h38m459s/</link>
		<comments>http://www.valites.net/2007/10/31/niagara-falls-marathon-3h38m459s/#comments</comments>
		<pubDate>Thu, 01 Nov 2007 02:04:43 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/2007/10/31/niagara-falls-marathon-3h38m459s/</guid>
		<description><![CDATA[This past week I ran the Niagara Falls International Marathon. This was my first marathon &#38; I&#8217;m extremely happy to say that I completed it in 3:38:45.9!! Katie, Greg, Myself &#38; John Additional photos in my Photo Gallery. 2007 Niagara Falls Marathon The weekend started with what was supposed to be an easy Friday night [...]]]></description>
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		<slash:comments>3</slash:comments>
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		<item>
		<title>Niagara Falls Marathon &#8211; Two Days and Counting</title>
		<link>http://www.valites.net/2007/10/26/niagara-falls-marathon-two-days-and-counting/</link>
		<comments>http://www.valites.net/2007/10/26/niagara-falls-marathon-two-days-and-counting/#comments</comments>
		<pubDate>Fri, 26 Oct 2007 17:27:12 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/2007/10/26/niagara-falls-marathon-two-days-and-counting/</guid>
		<description><![CDATA[It&#8217;s hard to believe it&#8217;s coming this weekend, but the Niagara Falls Marathon is a mere two days away. A couple people have asked me &#8220;Are you read?&#8221;. Am I? I think so. All the training says I am &#38; I&#8217;m starting to realize how large of an event the race will be. Last night [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Niagara Falls Marathon &#8211; 2 Weeks and Counting</title>
		<link>http://www.valites.net/2007/10/15/niagara-falls-marathon-2-weeks-and-counting/</link>
		<comments>http://www.valites.net/2007/10/15/niagara-falls-marathon-2-weeks-and-counting/#comments</comments>
		<pubDate>Mon, 15 Oct 2007 22:15:32 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.valites.net/2007/10/15/niagara-falls-marathon-2-weeks-and-counting/</guid>
		<description><![CDATA[Technically, it&#8217;s 1 week, 6 days and counting to the Niagara Falls Marathon, but I meant to write this yesterday and &#8220;1 week, 6 days and counting&#8221; just doesn&#8217;t have the same ring to it as a headline as &#8220;2 weeks and counting&#8221;&#8230; Regardless, I headed out for a 12 mile run Sunday. I was [...]]]></description>
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