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	<title>Capitol Endurance</title>
	<link>http://www.capitolendurance.com</link>
	<description>Going long in Washington D.C.</description>
	<lastBuildDate>Wed, 21 Sep 2011 19:00:38 +0000</lastBuildDate>
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		<title>Ironman Wisconsin 2011 Race Report</title>
		<description><![CDATA[Ironman Wisconsin 2011 Training for the race basically started in June. Since January I had been on a training program leading up to a 100 mile trail run in mid-May, and I didn’t want to deviate from that program. So for four months, I lifted weights and did mostly interval runs. Once recovered from the [...]]]></description>
		<link>http://www.capitolendurance.com/2011/09/21/ironman-wisconsin-2011-race-report/</link>
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		<title>Taper time!</title>
		<description><![CDATA[Three weeks away from Ironman Wisconsin for Jen, and the Women&#8217;s Half Marathon for Betsy.  Training has been going well for both of us even with the summer heat and some vacations. I will admit that motivation to train for an Ironman has been up and down (mostly down) especially these last two weeks since [...]]]></description>
		<link>http://www.capitolendurance.com/2011/08/22/taper-time/</link>
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		<title>Workouts going strong</title>
		<description><![CDATA[We&#8217;re about 4 weeks into the summer with two people training for Ironman Wisconsin (myself included), and two more gearing up for the VHTRC Women&#8217;s Half Marathon on September 10th. Workouts have included a lot of 200m repeats and a 5k trail run to get used to longer distances and trail running. One of the [...]]]></description>
		<link>http://www.capitolendurance.com/2011/06/10/workouts-going-strong/</link>
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		<title>Starting up again</title>
		<description><![CDATA[The cherry blossoms have come and gone, but spring is in full effect. Gearing up for a fall marathon? Looking to get some instruction on efficient running? Weekly runs (and a weekend run) will be starting up again in the next couple of weeks. We will meet during the week around Lincoln Park or at [...]]]></description>
		<link>http://www.capitolendurance.com/2011/04/14/starting-up-again/</link>
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		<title>Homework &#8211; Week 12</title>
		<description><![CDATA[Final workout. Additionally, I&#8217;ll compile all 12 weeks into a PDF document to use again during the off season or even as a training program for anything from 5K &#8211; 8K &#8211; 10K - 10 mile distance. Week Twelve Stretch &#8211; 3x a  week Do the stretches from the previous weeks before and after the workout Drills [...]]]></description>
		<link>http://www.capitolendurance.com/2011/04/14/homework-week-12/</link>
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		<title>Homework &#8211; Week 11</title>
		<description><![CDATA[Coming down the home stretch! One more weeks of running homework. Week Eleven Stretch &#8211; 3x a  week Do the stretches from the previous weeks before and after the workout Drills &#8211; 3x through - http://www.youtube.com/watch?v=8G51OgoMqyQ **Use the above as a guide. Email if you have specific questions, and record yourself doing the drills. Ball [...]]]></description>
		<link>http://www.capitolendurance.com/2011/01/25/homework-week-11/</link>
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	<item>
		<title>Homework &#8211; Week 10</title>
		<description><![CDATA[Week Ten Stretch &#8211; 3x a  week Do the stretches from the previous weeks before and after the workout Drills &#8211; 3x through - http://www.youtube.com/watch?v=8G51OgoMqyQ **Use the above as a guide. Email if you have specific questions, and record yourself doing the drills. Ball of Foot hops &#8211; 15 Wall pulls  &#8211; 15 each leg [...]]]></description>
		<link>http://www.capitolendurance.com/2011/01/19/homework-week-10/</link>
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		<title>Homework &#8211; Week 9</title>
		<description><![CDATA[Three more weeks to go. Keep on plugging away! Week Nine Stretch &#8211; 3x a  week Do the stretches from the previous weeks before and after the workout Drills &#8211; 3x through - http://www.youtube.com/watch?v=8G51OgoMqyQ **Use the above as a guide. Email if you have specific questions, and record yourself doing the drills. Ball of Foot [...]]]></description>
		<link>http://www.capitolendurance.com/2011/01/10/homework-week-9/</link>
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		<title>Homework &#8211; Week 8</title>
		<description><![CDATA[Happy New Year! I hope the holiday&#8217;s treated you kindly and that you stayed on track with your training. If not, write out your 2011 goals (no resolutions) and get back on track starting NOW! Week Eight Stretch &#8211; 3x a  week Do the stretches from the previous weeks before and after the workout Drills [...]]]></description>
		<link>http://www.capitolendurance.com/2011/01/03/homework-week-8/</link>
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		<title>Homework &#8211; Week 7</title>
		<description><![CDATA[Happy holidays! I&#8217;m sure you&#8217;re spending time with family and friends this week, but try to take some time away from all the cookies (paleo, of course) and egg nog (rich with alcohol, of course) and get in your running homework.  There is a new drill this week that can be found in the same [...]]]></description>
		<link>http://www.capitolendurance.com/2010/12/26/homework-week-7/</link>
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