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	<title>Fairport Track &#38; Field</title>
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		<title>Red Raiders And Winter Weather Invade Buffalo</title>
		<link>http://www.fairporttrack.com/2012/01/red-raiders-and-winter-weather-invade-buffalo-2/</link>
		<comments>http://www.fairporttrack.com/2012/01/red-raiders-and-winter-weather-invade-buffalo-2/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 16:52:13 +0000</pubDate>
		<dc:creator>drappleyea</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=2028</guid>
		<description><![CDATA[2012.01.29 &#8211; A small contingent of the Fairport Red Raiders distance crew, along with Coach Rappleyea and parents,  descended upon Amherst, NY. Four boys and four girls made the trek: Sr. Adam Staveski, Jr. Andy Penner, Jr. Jack Scott, Jr. Josh Wolf, Sr. Ashton Hughes, Sr. Megahan McElligott, Sr. Jane Rosenthal, and Fr. Katie Swider. [...]]]></description>
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		<title>Run Faster!</title>
		<link>http://www.fairporttrack.com/2012/01/run-faster/</link>
		<comments>http://www.fairporttrack.com/2012/01/run-faster/#comments</comments>
		<pubDate>Wed, 18 Jan 2012 00:51:38 +0000</pubDate>
		<dc:creator>Fairport Track</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=2012</guid>
		<description><![CDATA[By Jason Karp, Ph.D. From the June 2010 issue of Runner&#8217;s World Generally speaking, runners like structure. They like knowing where they&#8217;re going and how fast they have to go. But occasionally throwing a rigid routine to the winds can be a boon not only for your fitness, but for your mental state as well. [...]]]></description>
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		<title>Jump Higher!</title>
		<link>http://www.fairporttrack.com/2012/01/jump-higher/</link>
		<comments>http://www.fairporttrack.com/2012/01/jump-higher/#comments</comments>
		<pubDate>Mon, 09 Jan 2012 17:06:35 +0000</pubDate>
		<dc:creator>Fairport Track</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=2001</guid>
		<description><![CDATA[Instantly boost your vertical jump 5.5 percent by performing a heavy squat 5 minutes before jumping! To soar higher, head to the gym early. Warming up with high-intensity squats increases your vertical jump, according to a study in the Journal of Strength and Conditioning Research. When you use heavier weights, you activate your leg muscles [...]]]></description>
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		<title>Ashton Wins!</title>
		<link>http://www.fairporttrack.com/2011/01/ashton-wins/</link>
		<comments>http://www.fairporttrack.com/2011/01/ashton-wins/#comments</comments>
		<pubDate>Sun, 09 Jan 2011 03:17:50 +0000</pubDate>
		<dc:creator>Fairport Track</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1576</guid>
		<description><![CDATA[We&#8217;ve known for some time that Fairport&#8217;s students are among the smartest and brightest in New York. We&#8217;ve also known that Fairport has some of the finest Track &#38; Field coaches in Western NY. So&#8230;it should follow that with the best school and the best coaching staff, we&#8217;d produce some of the smartest and best [...]]]></description>
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		<title>Aqua Jogging</title>
		<link>http://www.fairporttrack.com/2011/01/aqua-jogging/</link>
		<comments>http://www.fairporttrack.com/2011/01/aqua-jogging/#comments</comments>
		<pubDate>Sat, 01 Jan 2011 20:50:12 +0000</pubDate>
		<dc:creator>drappleyea</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1553</guid>
		<description><![CDATA[Since I myself will be doing 2-4+ weeks (until my injury is fully healed) of deep pool running aka &#8220;aqua jogging&#8221; I decided to do a little more research on the subject. As you all know Fairport athletes have a great resource in Marci Callan and the pool. Coach Guido has been a strong proponent [...]]]></description>
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		<title>Highs, Lows, and Patience</title>
		<link>http://www.fairporttrack.com/2011/01/highs-lows-and-patience/</link>
		<comments>http://www.fairporttrack.com/2011/01/highs-lows-and-patience/#comments</comments>
		<pubDate>Sat, 01 Jan 2011 18:50:09 +0000</pubDate>
		<dc:creator>drappleyea</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1547</guid>
		<description><![CDATA[Since it is a new year it seems only fitting to reflect on the past year of my running. In doing so I have realized that, especially looking back to two years, it has been a roller coaster of highs and lows. After winning the Rochester Marathon at the end for 2008 I had a [...]]]></description>
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		<title>Event tips and a little race strategy</title>
		<link>http://www.fairporttrack.com/2010/12/event-tips-and-a-little-race-strategy/</link>
		<comments>http://www.fairporttrack.com/2010/12/event-tips-and-a-little-race-strategy/#comments</comments>
		<pubDate>Fri, 31 Dec 2010 15:20:59 +0000</pubDate>
		<dc:creator>Fairport Track</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1542</guid>
		<description><![CDATA[After 3 meets, it should be fairly obvious that indoor track meets are both very long and very tiring. You&#8217;ve also discovered that there are usually large numbers of athletes in the &#8216;field&#8217; events. The large numbers of competitors will remain until the Sectional Championships when the field is narrowed down to the top 16 [...]]]></description>
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		<title>Fairport Hurdlers</title>
		<link>http://www.fairporttrack.com/2010/12/fairport-hurdlers/</link>
		<comments>http://www.fairporttrack.com/2010/12/fairport-hurdlers/#comments</comments>
		<pubDate>Mon, 27 Dec 2010 19:46:58 +0000</pubDate>
		<dc:creator>Fairport Track</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1503</guid>
		<description><![CDATA[Gettin&#8217; ready for a meet at Hobart, Coach Van Auker gave our hurdle team a good workout. Watch this video on YouTube. Watch this video on YouTube. Watch this video on YouTube. Watch this video on YouTube. Watch this video on YouTube. Watch this video on YouTube. Watch this video on YouTube.]]></description>
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		<title>Mid-Distance Blitz</title>
		<link>http://www.fairporttrack.com/2010/12/mid-distance-blitz/</link>
		<comments>http://www.fairporttrack.com/2010/12/mid-distance-blitz/#comments</comments>
		<pubDate>Mon, 20 Dec 2010 17:21:12 +0000</pubDate>
		<dc:creator>drappleyea</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1486</guid>
		<description><![CDATA[The University of Rochester&#8217;s Goergen Athletic Center boasts one of the most&#8230;unique&#8230;tracks I have ever run on. The first time athlete will find a 207m (or 208m) long track, with fourish lanes (half of lane 1 disappears into the wall, yes there is a tunnel covering half of the track&#8230;watch your head!), and four tight [...]]]></description>
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		<title>Mission Accomplished</title>
		<link>http://www.fairporttrack.com/2010/12/mission-accomplished/</link>
		<comments>http://www.fairporttrack.com/2010/12/mission-accomplished/#comments</comments>
		<pubDate>Sun, 12 Dec 2010 21:07:43 +0000</pubDate>
		<dc:creator>drappleyea</dc:creator>
				<category><![CDATA[Track]]></category>

		<guid isPermaLink="false">http://www.fairporttrack.com/?p=1469</guid>
		<description><![CDATA[Since I am on break and nursing a minor ankle injury my usual 12-16 mile Sunday long run was out of the question for today. As this is the case I made it my mission to clear at least one lane of the track of all snow and ice so we can get some workouts [...]]]></description>
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