BEGIN:VCALENDAR
METHOD:PUBLISH
PRODID:-//Apple Inc.//iCal 3.0//EN
CALSCALE:GREGORIAN
X-WR-CALNAME:trackattack
X-WR-RELCALID:00B12F69-B5F1-4B07-9BCB-3CDAF71DA77E
VERSION:2.0
X-WR-TIMEZONE:US/Pacific
BEGIN:VTIMEZONE
TZID:US/Pacific
BEGIN:DAYLIGHT
TZOFFSETFROM:-0800
TZOFFSETTO:-0700
DTSTART:20070311T020000
RRULE:FREQ=YEARLY;BYMONTH=3;BYDAY=2SU
TZNAME:PDT
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0700
TZOFFSETTO:-0800
DTSTART:20071104T020000
RRULE:FREQ=YEARLY;BYMONTH=11;BYDAY=1SU
TZNAME:PST
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
SEQUENCE:3
DESCRIPTION:FREE Run Clinic at MetroSport \nRunning Your First Half Mara
 thon \nDate: Saturday\, January 26\, 2008 \nTime: 9:00 AM - 10:00 AM \nL
 ocation: MetroSport in Folsom\, CA \n2770 East Bidwell Street #300 \n(91
 6) 984-4333\n\nFollowing the clinic\, there will be a run workout at Vis
 ta Del Lago High School. We will run the 1-mile distance there and back 
 from the store for our warm-up and cool-down.
UID:0C5088ED-74BE-4C7C-8A43-A0D894EA1117
TRANSP:OPAQUE
URL;VALUE=URI:http://www.trackattackrunning.com/
DTSTART;TZID=US/Pacific:20080126T090000
DTSTAMP:20080109T035021Z
SUMMARY:Folsom\, CA: Run Clinic & Workout
CREATED:20080710T130242Z
DTEND;TZID=US/Pacific:20080126T120000
LOCATION:Folsom\, CA
END:VEVENT
BEGIN:VEVENT
SEQUENCE:15
DTSTART;TZID=US/Pacific:20080325T180000
DTSTAMP:20080320T010720Z
SUMMARY:Folsom\, CA: Track Workout
DTEND;TZID=US/Pacific:20080325T193000
LOCATION:Sutter Middle School\, Folsom\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20080326T065959Z
DESCRIPTION:Location: Sutter Middle School\n715 Riley St\, Folsom\, CA 9
 5630
UID:951848D2-A22A-40F7-93B4-98D2898C4A54
TRANSP:OPAQUE
URL;VALUE=URI:http://www.trackattackrunning.com/
CREATED:20080710T130242Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:14
DTSTART;TZID=US/Pacific:20080318T174500
DTSTAMP:20080317T041848Z
SUMMARY:Folsom\, CA: Track Workout
DTEND;TZID=US/Pacific:20080318T191500
LOCATION:Sutter Middle School\, Folsom\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20080325T065959Z
DESCRIPTION:Location: Sutter Middle School\n715 Riley St\, Folsom\, CA 9
 5630
UID:4A4BFB0E-0E71-496C-B62F-7E168781A13D
TRANSP:OPAQUE
URL;VALUE=URI:http://www.trackattackrunning.com/
CREATED:20080710T130242Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;TZID=US/Pacific:20080205T183000
DTSTAMP:20080215T231520Z
SUMMARY:Folsom\, CA: Track Workout
DTEND;TZID=US/Pacific:20080205T201500
LOCATION:Sutter Middle School\, Folsom\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20080318T065959Z
DESCRIPTION:Location: Sutter Middle School\n715 Riley St\, Folsom\, CA 9
 5630
UID:055B2707-D5A0-47A0-86AD-6605DC0FC058
TRANSP:OPAQUE
URL;VALUE=URI:http://www.trackattackrunning.com/
CREATED:20080710T130242Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:11
DTSTART;VALUE=DATE:20080819
DTSTAMP:20080815T051447Z
SUMMARY:Track Repeats
EXDATE;VALUE=DATE:20080819
DTEND;VALUE=DATE:20080820
LOCATION:San Francisco\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20080901
DESCRIPTION:Here's the 16-week F.I.R.S.T. training program for running 3
 :10 at the 2008 California International Marathon. Courtesy of \"Run Les
 s\, Run Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:5B42ED88-245A-43B3-8D3A-CC7FBE1B8363
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20080826
DTSTAMP:20080815T050752Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20080827
LOCATION:San Francisco\, CA
DESCRIPTION:1 mile warmup\n4 x 800m @ 2:52 (2 min RI)\n10 min cooldown\n
 \nHere's the 16-week F.I.R.S.T. training program for running 3:10 at the
  2008 California International Marathon. Courtesy of \"Run Less\, Run Fa
 ster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:5B42ED88-245A-43B3-8D3A-CC7FBE1B8363
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080826
END:VEVENT
BEGIN:VEVENT
SEQUENCE:6
DTSTART;VALUE=DATE:20080821
DTSTAMP:20080815T151053Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20080822
LOCATION:San Francisco\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20080903
DESCRIPTION:6 mile run:\n2 miles easy\,\n2 miles @ 6:34/mile\,\n2 miles 
 easy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 
 at the 2008 California International Marathon. Courtesy of \"Run Less\, 
 Run Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:4B92FF1C-3AC2-4FE9-8440-111952520BEC
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080828
DTSTAMP:20080815T051322Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20080829
LOCATION:San Francisco\, CA
DESCRIPTION:7 mile run:\n1 miles easy\,\n5 miles @ 7:15/mile\,\n1 miles 
 easy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 
 at the 2008 California International Marathon. Courtesy of \"Run Less\, 
 Run Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:4B92FF1C-3AC2-4FE9-8440-111952520BEC
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080828
END:VEVENT
BEGIN:VEVENT
SEQUENCE:6
DTSTART;VALUE=DATE:20080823
DTSTAMP:20080815T051236Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20080824
LOCATION:San Francisco\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20081207
DESCRIPTION:13 miles @ 7:45/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081122
DTSTAMP:20080815T152221Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081123
LOCATION:San Francisco\, CA
DESCRIPTION:13 miles @ 7:15/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081122
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080920
DTSTAMP:20080815T151943Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20080921
LOCATION:San Francisco\, CA
DESCRIPTION:18 miles @ 8:00/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080920
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081115
DTSTAMP:20080815T152205Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081116
LOCATION:San Francisco\, CA
DESCRIPTION:20 miles @ 7:30/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081115
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081108
DTSTAMP:20080815T152145Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081109
LOCATION:San Francisco\, CA
DESCRIPTION:15 miles @ 7:25/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081108
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081018
DTSTAMP:20080815T152052Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081019
LOCATION:San Francisco\, CA
DESCRIPTION:20 miles @ 7:45/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081018
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080906
DTSTAMP:20080815T151900Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20080907
LOCATION:San Francisco\, CA
DESCRIPTION:17 miles @ 8:00/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080906
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080927
DTSTAMP:20080815T152004Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20080928
LOCATION:San Francisco\, CA
DESCRIPTION:20 miles @ 8:00/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080927
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081011
DTSTAMP:20080815T152035Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081012
LOCATION:San Francisco\, CA
DESCRIPTION:18 miles @ 7:45/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081011
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080830
DTSTAMP:20080815T051345Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20080831
LOCATION:San Francisco\, CA
DESCRIPTION:15 miles @ 8:00/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080830
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081025
DTSTAMP:20080815T152109Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081026
LOCATION:San Francisco\, CA
DESCRIPTION:15 miles @ 7:35/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081025
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080913
DTSTAMP:20080815T151925Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20080914
LOCATION:San Francisco\, CA
DESCRIPTION:20 miles @ 8:15/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080913
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081101
DTSTAMP:20080815T152123Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081102
LOCATION:San Francisco\, CA
DESCRIPTION:20 miles @ 7:45/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081101
END:VEVENT
BEGIN:VEVENT
SEQUENCE:10
DTSTART;VALUE=DATE:20081207
DTSTAMP:20080815T045700Z
SUMMARY:California International Marathon
DTEND;VALUE=DATE:20081208
LOCATION:Sacramento\, CA
DESCRIPTION:http://www.active.com/event_detail.cfm?event_id=1516682
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.runcim.org
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081206
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081004
DTSTAMP:20080815T152017Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081005
LOCATION:San Francisco\, CA
DESCRIPTION:13 miles @ 7:30/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081004
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081129
DTSTAMP:20080815T152240Z
SUMMARY:Long Run
DTEND;VALUE=DATE:20081130
LOCATION:San Francisco\, CA
DESCRIPTION:10 miles @ 7:15/mile\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:5694E768-0925-4AD5-8389-71F17DB368DD
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081129
END:VEVENT
BEGIN:VEVENT
SEQUENCE:11
DTSTART;VALUE=DATE:20080902
DTSTAMP:20080815T051447Z
SUMMARY:Track Repeats
EXDATE;VALUE=DATE:20080902
DTEND;VALUE=DATE:20080903
LOCATION:San Francisco\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20081202
DESCRIPTION:10-20 min warmup\n\n10 min cooldown\n\nHere's the 16-week F.
 I.R.S.T. training program for running 3:10 at the 2008 California Intern
 ational Marathon. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr
  and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081111
DTSTAMP:20080815T054517Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081112
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n10 x 400m @ 1:24 (400m RI)\n10 min cooldow
 n\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at 
 the 2008 California International Marathon. Courtesy of \"Run Less\, Run
  Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081111
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20080930
DTSTAMP:20080815T053834Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081001
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n6 x 800m @ 2:52 (1:30 RI)\n10 min cooldown
 \n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at t
 he 2008 California International Marathon. Courtesy of \"Run Less\, Run 
 Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080930
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20080923
DTSTAMP:20080815T053741Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20080924
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n2 x 1200m @ 4:24 (2 min RI)\,\n4 x 800m @ 
 2:52 (2 min RI)\n10 min cooldown\n\nHere's the 16-week F.I.R.S.T. traini
 ng program for running 3:10 at the 2008 California International Maratho
 n. Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rod
 ale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080923
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081007
DTSTAMP:20080815T054005Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081008
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n2 x (6 x 400m @ 1:24) (1:30 RI) (2:30 RI b
 etween sets)\n10 min cooldown\n\nHere's the 16-week F.I.R.S.T. training 
 program for running 3:10 at the 2008 California International Marathon. 
 Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rodale
  Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081007
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081021
DTSTAMP:20080815T054249Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081022
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n3 x (2 x 1200m @ 4:24) (2 min RI) (4 min b
 etween sets)\n10 min cooldown\n\nHere's the 16-week F.I.R.S.T. training 
 program for running 3:10 at the 2008 California International Marathon. 
 Courtesy of \"Run Less\, Run Faster\" by Pierce\, Murr and Moss\, Rodale
  Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081021
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081202
DTSTAMP:20080815T054642Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081203
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n6 x 400m @ 1:24 (400m RI)\n10 min cooldown
 \n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at t
 he 2008 California International Marathon. Courtesy of \"Run Less\, Run 
 Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081202
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081014
DTSTAMP:20080815T054126Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081015
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n1600m @ 6:01 (400m RI)\,\n3200m @ 12:22 (8
 00m RI)\,\n2 x 800m @ 2:52 (400m RI)\n10 min cooldown\n\nHere's the 16-w
 eek F.I.R.S.T. training program for running 3:10 at the 2008 California 
 International Marathon. Courtesy of \"Run Less\, Run Faster\" by Pierce\
 , Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081014
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081125
DTSTAMP:20080815T054615Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081126
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n5 x 1000m @ 3:37 (400m RI)\n10 min cooldow
 n\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at 
 the 2008 California International Marathon. Courtesy of \"Run Less\, Run
  Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081125
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20080916
DTSTAMP:20080815T052956Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20080917
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n3 x 1600m @ 6:01 (1 min RI)\n10 min cooldo
 wn\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at
  the 2008 California International Marathon. Courtesy of \"Run Less\, Ru
 n Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080916
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20080909
DTSTAMP:20080815T052857Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20080910
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n5 x 1000m @ 3:37 (400m RI)\n10 min cooldow
 n\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at 
 the 2008 California International Marathon. Courtesy of \"Run Less\, Run
  Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080909
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081104
DTSTAMP:20080815T054432Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081105
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n3 x 1600m @ 6:01 (400m RI)\n10 min cooldow
 n\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at 
 the 2008 California International Marathon. Courtesy of \"Run Less\, Run
  Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081104
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081028
DTSTAMP:20080815T054401Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081029
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n1000m @ 3:37\, 2000m @ 7:36\, 1000m @ 3:37
 \, 1000m @ 3:37 (all with 400m rest)\n10 min cooldown\n\nHere's the 16-w
 eek F.I.R.S.T. training program for running 3:10 at the 2008 California 
 International Marathon. Courtesy of \"Run Less\, Run Faster\" by Pierce\
 , Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081028
END:VEVENT
BEGIN:VEVENT
SEQUENCE:12
DTSTART;VALUE=DATE:20081118
DTSTAMP:20080815T054547Z
SUMMARY:Track Repeats
DTEND;VALUE=DATE:20081119
LOCATION:San Francisco\, CA
DESCRIPTION:10-20 min warmup\n8 x 800m @ 2:52 (1:30 RI)\n10 min cooldown
 \n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at t
 he 2008 California International Marathon. Courtesy of \"Run Less\, Run 
 Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:161D0CB3-4074-47FB-80FC-8354D44D08D1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081118
END:VEVENT
BEGIN:VEVENT
SEQUENCE:6
DTSTART;VALUE=DATE:20080904
DTSTAMP:20080815T151053Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20080905
LOCATION:San Francisco\, CA
RRULE:FREQ=WEEKLY;INTERVAL=1;UNTIL=20081206
DESCRIPTION:7 mile run:\n1 mile easy\,\n5 miles @ 7:04/mile\,\n1 mile ea
 sy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at
  the 2008 California International Marathon. Courtesy of \"Run Less\, Ru
 n Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081016
DTSTAMP:20080815T151415Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081017
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n1 mile easy\,\n4 miles @ 6:49/mile\,\n1 mile ea
 sy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at
  the 2008 California International Marathon. Courtesy of \"Run Less\, Ru
 n Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081016
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081106
DTSTAMP:20080815T151606Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081107
LOCATION:San Francisco\, CA
DESCRIPTION:11 mile run:\n1 mile easy\,\n10 miles @ 7:15/mile\n\nHere's 
 the 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Cal
 ifornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by
  Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081106
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081030
DTSTAMP:20080815T151530Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081031
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n1 mile easy\,\n5 miles @ 6:49/mile\n\nHere's th
 e 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Calif
 ornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by P
 ierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081030
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080918
DTSTAMP:20080815T151209Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20080919
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n2 miles easy\,\n3 miles @ 6:34/mile\,\n1 mile e
 asy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 a
 t the 2008 California International Marathon. Courtesy of \"Run Less\, R
 un Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080918
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081127
DTSTAMP:20080815T151734Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081128
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n2 miles easy\,\n3 miles @ 6:34/mile\,\n1 mile e
 asy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 a
 t the 2008 California International Marathon. Courtesy of \"Run Less\, R
 un Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081127
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081204
DTSTAMP:20080815T151808Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081205
LOCATION:San Francisco\, CA
DESCRIPTION:3 mile run:\n1 mile easy\,\n2 miles @ 7:15/mile\n\nHere's th
 e 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Calif
 ornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by P
 ierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081204
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081009
DTSTAMP:20080815T151344Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081010
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n2 miles easy\,\n3 miles @ 6:34/mile\,\n1 mile e
 asy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 a
 t the 2008 California International Marathon. Courtesy of \"Run Less\, R
 un Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081009
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081113
DTSTAMP:20080815T151635Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081114
LOCATION:San Francisco\, CA
DESCRIPTION:8 mile run:\n1 mile easy\,\n7 miles @ 7:15/mile\n\nHere's th
 e 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Calif
 ornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by P
 ierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081113
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080911
DTSTAMP:20080815T151132Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20080912
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n1 mile easy\,\n4 miles @ 6:49/mile\,\n1 mile ea
 sy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at
  the 2008 California International Marathon. Courtesy of \"Run Less\, Ru
 n Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080911
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081023
DTSTAMP:20080815T151458Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081024
LOCATION:San Francisco\, CA
DESCRIPTION:11 mile run:\n1 mile easy\,\n10 miles @ 7:15/mile\n\nHere's 
 the 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Cal
 ifornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by
  Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081023
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20080925
DTSTAMP:20080815T151245Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20080926
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n1 mile easy\,\n5 miles @ 6:49/mile\n\nHere's th
 e 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Calif
 ornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by P
 ierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20080925
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081120
DTSTAMP:20080815T151702Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081121
LOCATION:San Francisco\, CA
DESCRIPTION:6 mile run:\n1 mile easy\,\n5 miles @ 6:49/mile\n\nHere's th
 e 16-week F.I.R.S.T. training program for running 3:10 at the 2008 Calif
 ornia International Marathon. Courtesy of \"Run Less\, Run Faster\" by P
 ierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081120
END:VEVENT
BEGIN:VEVENT
SEQUENCE:7
DTSTART;VALUE=DATE:20081002
DTSTAMP:20080815T151306Z
SUMMARY:Tempo Run
DTEND;VALUE=DATE:20081003
LOCATION:San Francisco\, CA
DESCRIPTION:8 mile run:\n1 mile easy\,\n6 miles @ 7:04/mile\,\n1 mile ea
 sy\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at
  the 2008 California International Marathon. Courtesy of \"Run Less\, Ru
 n Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BA33AC46-1754-4693-83EE-0EF7A3706E90
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
CREATED:20080815T043558Z
RECURRENCE-ID;VALUE=DATE:20081002
END:VEVENT
BEGIN:VEVENT
SEQUENCE:4
DESCRIPTION:20 min easy\, drills\, strides\, stretch\n\nHere's the 16-we
 ek F.I.R.S.T. training program for running 3:10 at the 2008 California I
 nternational Marathon. Courtesy of \"Run Less\, Run Faster\" by Pierce\,
  Murr and Moss\, Rodale Press\, 2007.
UID:942491F8-76D0-4DBE-9465-2E5165EE31F1
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
DTSTART;VALUE=DATE:20081206
DTSTAMP:20080815T152502Z
SUMMARY:Easy Run
CREATED:20080815T043558Z
DTEND;VALUE=DATE:20081207
LOCATION:San Francisco\, CA
END:VEVENT
BEGIN:VEVENT
SEQUENCE:1
DESCRIPTION:10-20 min warmup\n3 x 1600m @ 6:01 (1 min RI)\n10 min cooldo
 wn\n\nHere's the 16-week F.I.R.S.T. training program for running 3:10 at
  the 2008 California International Marathon. Courtesy of \"Run Less\, Ru
 n Faster\" by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:BF4890F9-D325-4282-93E0-F62A196A7369
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
DTSTART;VALUE=DATE:20080819
DTSTAMP:20080815T153312Z
SUMMARY:Track Repeats
CREATED:20080815T043558Z
DTEND;VALUE=DATE:20080820
LOCATION:San Francisco\, CA
END:VEVENT
BEGIN:VEVENT
SEQUENCE:1
DESCRIPTION:10-20 min warmup\n1200m @ 4:24\, 1000m @ 3:37\, 800m @ 2:52\
 , 600m @ 2:08\, 400m @ 1:24 (all with 200m RI)\n10 min cooldown\n\nHere'
 s the 16-week F.I.R.S.T. training program for running 3:10 at the 2008 C
 alifornia International Marathon. Courtesy of \"Run Less\, Run Faster\" 
 by Pierce\, Murr and Moss\, Rodale Press\, 2007.
UID:50D5DE2F-8FC1-4A1C-9F81-948B44323077
TRANSP:TRANSPARENT
URL;VALUE=URI:http://www.furman.edu/first/
DTSTART;VALUE=DATE:20080902
DTSTAMP:20080815T153337Z
SUMMARY:Track Repeats
CREATED:20080815T043558Z
DTEND;VALUE=DATE:20080903
LOCATION:San Francisco\, CA
END:VEVENT
END:VCALENDAR