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	<title>Running in New Jersey &#187; Pace</title>
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		<title>4 Miles Well Spent</title>
		<link>http://blog.mattruns4funds.com/2009/09/22/4-miles-well-spent/</link>
		<comments>http://blog.mattruns4funds.com/2009/09/22/4-miles-well-spent/#comments</comments>
		<pubDate>Wed, 23 Sep 2009 02:33:28 +0000</pubDate>
		<dc:creator>Matt</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Team in Training]]></category>
		<category><![CDATA[Garmin]]></category>
		<category><![CDATA[Half Marathon]]></category>
		<category><![CDATA[Pace]]></category>
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		<description><![CDATA[Workout: 4 Miles Time: 30:58 Splits: 8:04, 7:35, 7:28, 7:50 After a relaxing night off at my parents house last night, I decided that I&#8217;d put in a quality 4 miles tonight. Â It had been a while since I ran at North Brunswick park, but I wanted a flat, non-paved course so I took a [...]]]></description>
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		<title>Fall is for Long Runs &amp; Football</title>
		<link>http://blog.mattruns4funds.com/2009/09/20/long-run-football/</link>
		<comments>http://blog.mattruns4funds.com/2009/09/20/long-run-football/#comments</comments>
		<pubDate>Mon, 21 Sep 2009 01:36:22 +0000</pubDate>
		<dc:creator>Matt</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Garmin]]></category>
		<category><![CDATA[Gatorade]]></category>
		<category><![CDATA[Long Run]]></category>
		<category><![CDATA[Pace]]></category>
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		<description><![CDATA[Workout: 9 miles Time: 1:18 What a wonderful way to spend a beautiful fall Sunday&#8230;a long run, followed by a full day of NFL football! The original plan was to wake up at 8:00, be running by 9:00, home by 10:30, breakfast, shower, church, then football!!! Â Here&#8217;s how it went instead&#8230;8:00 alarm goes off. Â Snooze. [...]]]></description>
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		<title>Dried Fruit and Nuts</title>
		<link>http://blog.mattruns4funds.com/2009/09/15/dried-fruit-and-nuts/</link>
		<comments>http://blog.mattruns4funds.com/2009/09/15/dried-fruit-and-nuts/#comments</comments>
		<pubDate>Wed, 16 Sep 2009 00:18:23 +0000</pubDate>
		<dc:creator>Matt</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Garmin]]></category>
		<category><![CDATA[Pace]]></category>
		<category><![CDATA[Stomach]]></category>
		<category><![CDATA[Training]]></category>

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		<description><![CDATA[Workout: 4 Miles Time: 33:45 If I had to sum up today&#8217;s run in one word, I would say it was all about control. First, it was about controlling my pace. Â Since I averaged 7:59 yesterday, I wanted to keep today&#8217;s run around 8:30&#8230;still a good pace, but slower enough to help recoup from yesterday. [...]]]></description>
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