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	<description>Become Your Own Hero</description>
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		<title>1:59:30 &#8211; The Secret Ingredient</title>
		<link>https://www.jackdogwelch.com/?p=65593</link>
					<comments>https://www.jackdogwelch.com/?p=65593#comments</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sun, 10 May 2026 00:40:14 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
		<guid isPermaLink="false">https://www.jackdogwelch.com/?p=65593</guid>

					<description><![CDATA[“You don't run 26 miles at five minutes a mile on good looks and a secret recipe” - Frank Shorter.  What Frank  said is true for a two-ten marathoner. But what about sub-two? What about running twenty-six miles at four minutes and twenty-three seconds per mile? What about that?
Many storylines, but there is one I have yet to see noted. You might say, an actual secret. Because over a half century later, few understand, After The Work, The Rest Is Easy.]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65593</post-id>	</item>
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		<title>Kejelcha, Second Fastest But Nobody Better</title>
		<link>https://www.jackdogwelch.com/?p=65526</link>
					<comments>https://www.jackdogwelch.com/?p=65526#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sun, 03 May 2026 00:59:08 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
		<guid isPermaLink="false">https://www.jackdogwelch.com/?p=65526</guid>

					<description><![CDATA[Back in the day, never thought two hours would be broken in my lifetime. Of course, never thought I'd live to be 79.  I also did not also anticipate a 3:47 miler in $500 super shoes. With a Magic Elixir, too. And I don't mean PEDs.]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65526</post-id>	</item>
		<item>
		<title>Jokers Wild</title>
		<link>https://www.jackdogwelch.com/?p=65507</link>
					<comments>https://www.jackdogwelch.com/?p=65507#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sun, 26 Apr 2026 13:19:43 +0000</pubDate>
				<category><![CDATA[Here I Am]]></category>
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					<description><![CDATA[“Please, God,” Barker Ajax prayed aloud on yet another grey, rainy winter day in Roselandia’s top cafe, “let this be your sign, the sign, dear Lord, of your forgiveness. I ordain this under your grace, Heavenly Father. Just let me have the money this once. Thank you, God. Just do this one thing for me, your Immenseness. I will be worthy of your support. Honest. You can trust me. After all, I’m a writer, which is no different than a member of the clergy, if you think about it.”]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65507</post-id>	</item>
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		<title>The Oregon Runner Store</title>
		<link>https://www.jackdogwelch.com/?p=65081</link>
					<comments>https://www.jackdogwelch.com/?p=65081#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sat, 18 Apr 2026 13:57:38 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
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					<description><![CDATA[Many of the early employees were accomplished local runners. We took training seriously, and the store work schedule was structured to allow for training. That was an important aspect of working at the Oregon Runner.]]></description>
		
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			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">65081</post-id>	</item>
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		<title>Andy Palmer Remembered</title>
		<link>https://www.jackdogwelch.com/?p=65289</link>
					<comments>https://www.jackdogwelch.com/?p=65289#comments</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sat, 11 Apr 2026 14:07:14 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
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					<description><![CDATA[He first appeared on the Boston Running scene in the late 1970’s, a tall, lean redheaded kid with a quiet intensity. When you asked him where he was from he would say Northern Maine. There was a difference between Maine and Northern Maine.
He once told Bill Rodgers he wanted to be one of the “heavies” in the Boston running Scene. Boston had a lot of “heavies” back then.]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65289</post-id>	</item>
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		<title>Richard Dodd WDG#4</title>
		<link>https://www.jackdogwelch.com/?p=65287</link>
					<comments>https://www.jackdogwelch.com/?p=65287#comments</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sat, 04 Apr 2026 18:47:11 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
		<guid isPermaLink="false">https://www.jackdogwelch.com/?p=65287</guid>

					<description><![CDATA[The Distance Gods have names like Joanie and Frank and Billy, runners whose reach touched the heavens, whose wings did not fall off as they rushed the sun.  
As true in the races, another group stuck closer to the ground, trailed close behind but could never catch up.  Despite all that time and all those miles and the pain, a grim determination to be great or crumble in the struggle, they couldn't quite get there.]]></description>
		
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			<slash:comments>2</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">65287</post-id>	</item>
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		<title>Getting Old? Make It Zen</title>
		<link>https://www.jackdogwelch.com/?p=65295</link>
					<comments>https://www.jackdogwelch.com/?p=65295#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sat, 28 Mar 2026 19:18:11 +0000</pubDate>
				<category><![CDATA[Here I Am]]></category>
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					<description><![CDATA[My fitness plan is not to fall.  Almost two years since I last bent my left knee.  Now, everything I do is rehab.  Making the king-size bed is a good stretch.  Wash the dishes by hand, sooth some arthritis. The big vacuum more than I can safely handle, so I use a broom. More stretching. Tell myself it's just tai-chi.  With chores instead of baby goats.]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65295</post-id>	</item>
		<item>
		<title>&#8216;When Running Was Young&#8217; Explained</title>
		<link>https://www.jackdogwelch.com/?p=65023</link>
					<comments>https://www.jackdogwelch.com/?p=65023#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Fri, 20 Mar 2026 14:01:24 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
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					<description><![CDATA[Back in the day, the ladies were nothing less than great explorers, seeking the outer limits of, well, their limits.  Who knew how fast they could go?  Who could have guessed how many millions of women would follow?

I remember thinking early on – this how crazy I am – if I was a female, I would be the 13th fastest marathoner in the world.  Not long after, the only way I could keep up was by riding the press truck and getting a head start.]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65023</post-id>	</item>
		<item>
		<title>Marathoning In High Heels</title>
		<link>https://www.jackdogwelch.com/?p=65176</link>
					<comments>https://www.jackdogwelch.com/?p=65176#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Fri, 13 Mar 2026 01:20:58 +0000</pubDate>
				<category><![CDATA[Running Free]]></category>
		<guid isPermaLink="false">https://www.jackdogwelch.com/?p=65176</guid>

					<description><![CDATA[Must be stilettos.
Minimum height of 2.75 inches (approx. 7 cm).
No platform soles allowed (maximum toe platform of 1.5 cm).]]></description>
		
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			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">65176</post-id>	</item>
		<item>
		<title>Jeffing Just Makes Sense</title>
		<link>https://www.jackdogwelch.com/?p=65140</link>
					<comments>https://www.jackdogwelch.com/?p=65140#respond</comments>
		
		<dc:creator><![CDATA[JDW]]></dc:creator>
		<pubDate>Sat, 07 Mar 2026 00:38:36 +0000</pubDate>
				<category><![CDATA[Odds & Ends]]></category>
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					<description><![CDATA[Jeffing is a popular run-walk-run training technique that boosts endurance and reduces injury risk by alternating between, timed running and walking intervals, rather than running continuously.]]></description>
		
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		<post-id xmlns="com-wordpress:feed-additions:1">65140</post-id>	</item>
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