<?xml version="1.0" encoding="UTF-8"?><rss version="0.92">
<channel>
	<title>keith-knipling.com</title>
	<link>http://keith-knipling.com</link>
	<description></description>
	<lastBuildDate>Thu, 24 Dec 2009 15:33:16 +0000</lastBuildDate>
	<docs>http://backend.userland.com/rss092</docs>
	<language>en</language>
	<!-- generator="WordPress/3.0" -->

	<item>
		<title>Race Report: 2008 Promise Land 50K</title>
		<description><![CDATA[Click to enlarge Promise Land finish Bill Potts, David Horton, and Sophie Speidel at the finish of the Promise Land 50K. David Horton&#8217;s Promise Land 50K is a rite of Spring for many ultrarunners on the East Coast. This beautiful course climbs up and over the Appalachian Mountains from the East, crosses into the Shenandoah [...]]]></description>
		<link>http://keith-knipling.com/?p=33</link>
			</item>
	<item>
		<title>Race Report: 2008 Terrapin Mountain Marathon</title>
		<description><![CDATA[Click image to enlarge Finish of the Terrapin Mountain Marathon The scene at the finish of the Terrapin Mountain Marathon. That&#8217;s David Horton getting friendly with a female finisher. Terrapin Mountain looms in the distance. &#8220;You&#8217;re going to like this one a lot more than the last one.&#8221; That&#8217;s what David Horton told me at [...]]]></description>
		<link>http://keith-knipling.com/?p=32</link>
			</item>
	<item>
		<title>Heart Rate During Training</title>
		<description><![CDATA[In a previous article I discussed how my heart rate varies during ultramarathons, which was in response to a post by Greg Loomis inquiring about heart rate zones appropriate for ultramarathon training. My original article focused on racing, which was necessary since knowing how to train requires knowing how you race. Now that that that&#8217;s [...]]]></description>
		<link>http://keith-knipling.com/?p=25</link>
			</item>
	<item>
		<title>Hiding Time Machine Drives on the Desktop</title>
		<description><![CDATA[New to Mac OS X 10.5 Leopard is an integrated backup solution called Time Machine. To use Time Machine, simply plug an external hard drive into your Mac and configure it as the Time Machine back-up volume. Time Machine will now automatically perform hourly back-ups of your files. While the periodic back-ups run more-or-less transparently [...]]]></description>
		<link>http://keith-knipling.com/?p=26</link>
			</item>
	<item>
		<title>Heart Rate During Ultramarathons</title>
		<description><![CDATA[A couple of weeks ago my friend, Greg Loomis, asked about heart rate zones appropriate for ultramarathon training. Having trained consistently with with a heart rate monitor (HRM) for the past four years, and having run a few ultras during that time, I thought I might be able to shed some light on the subject. [...]]]></description>
		<link>http://keith-knipling.com/?p=24</link>
			</item>
	<item>
		<title>The Latest in Canine Electrolyte Replenishment</title>
		<description><![CDATA[Click to enlarge Rehydrate Electrolyte Sports Drink for Dogs The latest in canine electrolyte replenishment. Rehydrate Electrolyte Sports Drink for Dogs is the first rehydration supplement for dogs, designed to replenish lost electrolytes and spent energy to be given before, during, or after workouts or other vigorous activity. The tablets, once dissolved in water, provide [...]]]></description>
		<link>http://keith-knipling.com/?p=20</link>
			</item>
	<item>
		<title>Race Report: 2007 Hellgate 100K</title>
		<description><![CDATA[Four years ago, David Horton introduced us to Hellgate, a unique 100-km ultramarathon starting at midnight in the middle of December (the inaugural event started Friday night December 13, 2003). The race, which traverses the Blue Ridge Mountains near central Virginia, is famous for its frigid and icy weather. Much has been written about this [...]]]></description>
		<link>http://keith-knipling.com/?p=19</link>
			</item>
	<item>
		<title>Copy CDs or DVDs in Mac OS X</title>
		<description><![CDATA[Here is a simple method more duplicating CDs or DVDs using Disk Utility in Mac OS X. Insert the CD or DVD you want to copy into your Mac. Launch Disk Utility (in the Applications > Utilities folder). In the Finder, drag and drop the icon of the CD or DVD onto the Disc Utility [...]]]></description>
		<link>http://keith-knipling.com/?p=6</link>
			</item>
	<item>
		<title>Extracting Icons from Mac OS X Applications</title>
		<description><![CDATA[Occasionally you may want an image of an application icon in Mac OS X (perhaps you are writing a tutorial, and wish to include an image like the one to the right). Within each Mac OS X application is a package that contains an &#8220;.icns&#8221; file, which is the icon image used by the application. [...]]]></description>
		<link>http://keith-knipling.com/?p=7</link>
			</item>
	<item>
		<title>The Next Thing in Caffeination</title>
		<description><![CDATA[]]></description>
		<link>http://keith-knipling.com/?p=9</link>
			</item>
</channel>
</rss>
