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	<title>Darren Van Soye&#187; workout regiment</title>
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	<link>http://darren.vansoye.com</link>
	<description>If you don’t fail sometimes then you aren&#039;t pushing yourself hard enough.</description>
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		<title>Run 4 Kids &#8211; 24 Hours Training Schedule</title>
		<link>http://darren.vansoye.com/fitness/run-4-kids-24-hours-training-schedule</link>
		<comments>http://darren.vansoye.com/fitness/run-4-kids-24-hours-training-schedule#comments</comments>
		<pubDate>Thu, 20 Jan 2011 16:35:36 +0000</pubDate>
		<dc:creator>darren</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[100-mile]]></category>
		<category><![CDATA[ultramarathon]]></category>
		<category><![CDATA[workout regiment]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://darren.vansoye.com/?p=139</guid>
		<description><![CDATA[I have put together the following schedule in the run up to the Run 4 Kids &#8211; 24 Hour Ultramarathon and Relay.









Hills/Speed
Hills
Speed

Tempo
Long




WEEK

MON
TUE
WED
THU
FRI
SAT
SUN
MILES



1
10-Jan






LA 13.1
0



2
17-Jan


7


20
10
37



3
24-Jan

7
7
6

25
10
55



4
31-Jan

7
7
6

30
10
60



5
7-Feb

7
7
6

35
10
65



6
14-Feb

7
7
6

40
10
70



7
21-Feb

7
7
6

30
10
60



8
28-Feb

7
7
6

50
10
80



9
7-Mar

7
7
6

10
10
40



10
14-Mar




R4K24

0



Speed = 80% of Max HR
Hills = 70% of Max HR
Hills/Speed = 80% of Max HR
Tempo = 30 seconds faster that goal pace for upcoming race
Goal Distance
100	Goal (miles)
1440	Minutes in a day
14.4	Pace (decimal)
14:24	Pace (min:sec)
MORE [...]]]></description>
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		</item>
		<item>
		<title>Tricks of the Trade &#8211; Complete an Ironman</title>
		<link>http://darren.vansoye.com/fitness/tricks-of-the-trade-complete-an-ironman</link>
		<comments>http://darren.vansoye.com/fitness/tricks-of-the-trade-complete-an-ironman#comments</comments>
		<pubDate>Fri, 27 Nov 2009 23:28:27 +0000</pubDate>
		<dc:creator>darren</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[bible]]></category>
		<category><![CDATA[Big Kahuna]]></category>
		<category><![CDATA[endurance events]]></category>
		<category><![CDATA[excellent books]]></category>
		<category><![CDATA[first half marathon]]></category>
		<category><![CDATA[full disclosure]]></category>
		<category><![CDATA[galloway]]></category>
		<category><![CDATA[health care]]></category>
		<category><![CDATA[health care professional]]></category>
		<category><![CDATA[ironman]]></category>
		<category><![CDATA[joe friel]]></category>
		<category><![CDATA[long beach marathon]]></category>
		<category><![CDATA[long distance]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[participants]]></category>
		<category><![CDATA[periodization]]></category>
		<category><![CDATA[philosophy]]></category>
		<category><![CDATA[Santa Cruz Half Marathon]]></category>
		<category><![CDATA[shin splints]]></category>
		<category><![CDATA[three times]]></category>
		<category><![CDATA[triathlete]]></category>
		<category><![CDATA[turning 40]]></category>
		<category><![CDATA[weather]]></category>
		<category><![CDATA[workout regiment]]></category>
		<category><![CDATA[workout schedules]]></category>

		<guid isPermaLink="false">http://darren.vansoye.com/?p=96</guid>
		<description><![CDATA[If you have completed a marathon, learn how you can take steps towards your goal of completing a full Ironman. ]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Tricks of the Trade &#8211; Night Running</title>
		<link>http://darren.vansoye.com/fitness/tricks-of-the-trade-night-running</link>
		<comments>http://darren.vansoye.com/fitness/tricks-of-the-trade-night-running#comments</comments>
		<pubDate>Tue, 24 Nov 2009 14:31:18 +0000</pubDate>
		<dc:creator>darren</dc:creator>
				<category><![CDATA[Adventure]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[darkness]]></category>
		<category><![CDATA[fall and winter]]></category>
		<category><![CDATA[health care professional]]></category>
		<category><![CDATA[horror films]]></category>
		<category><![CDATA[hours of daylight]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[objective]]></category>
		<category><![CDATA[orange county]]></category>
		<category><![CDATA[outdoor temperatures]]></category>
		<category><![CDATA[risk]]></category>
		<category><![CDATA[slips]]></category>
		<category><![CDATA[unfounded fear]]></category>
		<category><![CDATA[workout regiment]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://darren.vansoye.com/?p=80</guid>
		<description><![CDATA[Summary
As the days grow short and the temperature drops, you may find you aren&#8217;t exercising as much as you were just a few months ago.  In this post, I review three “Tricks of the Trade” that will help you to safely run in the dark whatever the season.
Introduction
Many people drop their running routine late [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tricks of the Trade &#8211; Knees</title>
		<link>http://darren.vansoye.com/fitness/tricks-of-the-trade-knees</link>
		<comments>http://darren.vansoye.com/fitness/tricks-of-the-trade-knees#comments</comments>
		<pubDate>Sun, 08 Nov 2009 16:47:17 +0000</pubDate>
		<dc:creator>darren</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[academy of orthopedic surgeons]]></category>
		<category><![CDATA[american academy of orthopedic surgeons]]></category>
		<category><![CDATA[full disclosure]]></category>
		<category><![CDATA[health care]]></category>
		<category><![CDATA[knee injuries]]></category>
		<category><![CDATA[knee pain]]></category>
		<category><![CDATA[knees]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[old pair of shoes]]></category>
		<category><![CDATA[pair of shoes]]></category>
		<category><![CDATA[pronation]]></category>
		<category><![CDATA[right shoes]]></category>
		<category><![CDATA[runners]]></category>
		<category><![CDATA[running injuries]]></category>
		<category><![CDATA[soles]]></category>
		<category><![CDATA[supination]]></category>
		<category><![CDATA[three months]]></category>
		<category><![CDATA[workout regiment]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://darren.vansoye.com/?p=46</guid>
		<description><![CDATA[In this post, I review four "Tricks of the Trade" that will help you reduce or eliminate your knee pain.]]></description>
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		<slash:comments>4</slash:comments>
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