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	<title>running trail &#8211; works of wanderlust</title>
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	<title>running trail &#8211; works of wanderlust</title>
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<site xmlns="com-wordpress:feed-additions:1">3420634</site>	<item>
		<title>Knee-hab</title>
		<link>https://wander.8r4d.com/2022/07/knee-hab/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Wed, 20 Jul 2022 14:37:23 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[life & stuff]]></category>
		<category><![CDATA[cross-training]]></category>
		<category><![CDATA[health and medicine]]></category>
		<category><![CDATA[injury and recovery]]></category>
		<category><![CDATA[running trail]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=4498</guid>

					<description><![CDATA[Ten days ago I was climbing up a mountain trail near the Crowsnest Pass, a low peak along the continental divide on a sunny Sunday afternoon, looking at views like this: I could feel the start of some bit of twinging in my right knee, but like anything else for a guy in his mid-40s, [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">4498</post-id>	</item>
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		<title>Race Report: Blackfoot</title>
		<link>https://wander.8r4d.com/2022/05/race-report-blackfoot/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Sun, 29 May 2022 13:46:15 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[pandemic fallout]]></category>
		<category><![CDATA[race report]]></category>
		<category><![CDATA[running spring]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[sunday runday]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=4327</guid>

					<description><![CDATA[Sunday Runday, and I’m moving gingerly around the house this morning in recovery mode after a long, tough race yesterday. After a two and a half year wait, and two covid-postponments, the Blackfoot Ultra finally crossed the start line on Saturday. A good proportion of the racers never showed up, obviously fallen out of training [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">4327</post-id>	</item>
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		<title>Marshalling Report: Five Peaks</title>
		<link>https://wander.8r4d.com/2022/05/marshalling-report-five-peaks/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Mon, 09 May 2022 03:44:01 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[local wilderness]]></category>
		<category><![CDATA[race report]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[volunteering]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=4015</guid>

					<description><![CDATA[Sunday Runday and rather than lacing up to run this morning, I instead bundled up warm and packed my lawn-chair down to the local dog park where I&#8217;d signed up to volunteer to help out with the sixteen kilometre-long 5 Peaks Trail Race. The 5 Peaks series is a race that I&#8217;ve tackled myself multiple [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">4015</post-id>	</item>
		<item>
		<title>Three Cheers for Traction</title>
		<link>https://wander.8r4d.com/2021/11/three-cheers-for-traction/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Sun, 21 Nov 2021 19:06:43 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[running winter]]></category>
		<category><![CDATA[sunday runday]]></category>
		<category><![CDATA[winter preparations]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=3312</guid>

					<description><![CDATA[Having run for well over a decade in the ever changing seasons of the Canadian prairies I have fought many battles with the hardened warrior otherwise known as winter trail conditions. Ankle-deep fresh snow. Ice-slickened asphalt. Road slop like oatmeal or worse, dirty slush. It is only November yet already the paths have become an [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">3312</post-id>	</item>
		<item>
		<title>It&#8217;s All About the Trail Shoes</title>
		<link>https://wander.8r4d.com/2021/09/its-all-about-the-trail-shoes/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Sun, 12 Sep 2021 23:46:21 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[rain rain]]></category>
		<category><![CDATA[running autumn]]></category>
		<category><![CDATA[running gear]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[running training]]></category>
		<category><![CDATA[sunday runday]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=2904</guid>

					<description><![CDATA[Sunday Runday and with less than two weeks until my first in-person race in over a year and a half I found myself facing a morning run dilemma. New shoes. Don’t get me wrong. I’m not complaining about new shoes. Quite the opposite. While on vacation in the mountains a few weeks ago I finally [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">2904</post-id>	</item>
		<item>
		<title>Hobbling and Hurting</title>
		<link>https://wander.8r4d.com/2021/08/hobbling-and-hurting/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Mon, 09 Aug 2021 02:17:00 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[insects]]></category>
		<category><![CDATA[racing]]></category>
		<category><![CDATA[running risky]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[running training]]></category>
		<category><![CDATA[sunday runday]]></category>
		<category><![CDATA[ultramarathon]]></category>
		<category><![CDATA[wasps]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=2725</guid>

					<description><![CDATA[Sunday Runday, and it&#8217;s been a couple weeks since I sat down to write a post. It is a summer break for me, after all, and I&#8217;ve been out on the road, in the mountains, on the lake, and &#8230; as the topic of this post will soon reveal, running through the wilderness. In fact, [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">2725</post-id>	</item>
		<item>
		<title>Hot Days, Trail Run Nights</title>
		<link>https://wander.8r4d.com/2021/06/hot-days-trail-run-nights/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Mon, 28 Jun 2021 00:32:10 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[river valley]]></category>
		<category><![CDATA[running dark]]></category>
		<category><![CDATA[running together]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[running training]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=2340</guid>

					<description><![CDATA[Sunday Runday and technically I finished my weekly long, slow distance very early this morning, even before I went to bed last night. The arrival of what the weather forecasters have called “a mass of hot air” over the western half of North America has provided us with a second great excuse to mix up [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">2340</post-id>	</item>
		<item>
		<title>Gear: Skin 4 Hydration Vest</title>
		<link>https://wander.8r4d.com/2021/06/gear-skin-4-hydration-vest/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Thu, 24 Jun 2021 15:43:40 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[tech & kit]]></category>
		<category><![CDATA[running gear]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[running training]]></category>
		<category><![CDATA[water]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=2324</guid>

					<description><![CDATA[As the summer runs get longer (and hotter) I&#8217;ve picked up a new bit of gear to assist with the ever-present runner&#8217;s dilemma: hydration. I don&#8217;t think I need to write too many words on the subject of why water is important to &#8230; um &#8230; being alive, but certainly the effort of carrying enough [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">2324</post-id>	</item>
		<item>
		<title>On Detours</title>
		<link>https://wander.8r4d.com/2021/06/on-detours/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Sun, 06 Jun 2021 20:03:16 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[getting lost]]></category>
		<category><![CDATA[running spring]]></category>
		<category><![CDATA[running together]]></category>
		<category><![CDATA[running trail]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=2208</guid>

					<description><![CDATA[Sunday Runday and it felt a little like old times as we plodded through busy spring trails, dodging bikes, dog-walkers, and fellow runners along the river valley trails. A few of the run crew have found themselves in an urgent training predicament. With the local restrictions lifting quickly and thoroughly, an ultramarathon that most figured [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">2208</post-id>	</item>
		<item>
		<title>My Winter Runs Need to Get a Grip</title>
		<link>https://wander.8r4d.com/2021/01/my-winter-runs-need-to-get-a-grip/</link>
		
		<dc:creator><![CDATA[The Foodie]]></dc:creator>
		<pubDate>Sun, 31 Jan 2021 22:21:27 +0000</pubDate>
				<category><![CDATA[cast iron guy]]></category>
		<category><![CDATA[running & adventure]]></category>
		<category><![CDATA[pandemic fallout]]></category>
		<category><![CDATA[running together]]></category>
		<category><![CDATA[running trail]]></category>
		<category><![CDATA[running winter]]></category>
		<category><![CDATA[sunday runday]]></category>
		<category><![CDATA[winter weather]]></category>
		<guid isPermaLink="false">http://castironguy.ca/?p=635</guid>

					<description><![CDATA[Sunday Run Day and for the first time in two months I took part in a group run with a small cohort of friends. Our locality has been on pandemic-related lockdown since late November, and all my runs have been solo. But COVID-related hospitalizations have been down. New case numbers have been declining. And the [&#8230;]]]></description>
		
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">635</post-id>	</item>
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