<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>notorias.com &#187; Training</title>
	<atom:link href="http://notorias.com/category/running-tips/feed/" rel="self" type="application/rss+xml" />
	<link>http://notorias.com</link>
	<description>sometimes i feel like my only friend is the city i live in, the city of angels</description>
	<lastBuildDate>Sat, 18 Feb 2012 17:19:20 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.org/?v=3.3.1</generator>
		<item>
		<title>Running 101: Six Safety Rules</title>
		<link>http://notorias.com/running-tips/running-101-six-safety-rules/</link>
		<comments>http://notorias.com/running-tips/running-101-six-safety-rules/#comments</comments>
		<pubDate>Sat, 18 Feb 2012 17:19:20 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=1166</guid>
		<description><![CDATA[
			
				
			
		
On one of my recent treks along the bike path of the LA River, something happened to me that is an all-too familiar occurrence with other runners: narrowly escaped being run over by a disgruntled cyclist who later demanded I step off the path. Really? What happened to sharing the road? Especially if the cyclists
are travelling in pairs (which happened to be the case that day). Needless to say, much like driving in Los Angeles the best offense is having a good defense. To help remind everyone what to be aware of while on the road, I looked up common safety rules in various running situations I thought would be helpful to share&#8230; Here are six rules that stood out to me as absolute musts:
&#160;
Run against traffic &#8211; Street running. This was also a mandatory safety rule during the Ragnar open road relay (http://www.ragnarrelay.com). You want to make sure that you are able to clearly see traffic coming towards you which will prevent any sneaky cars hit you from behind.
&#160;
No headphones &#8211; Street running. I&#8217;ll have to admit that I can&#8217;t run without music, so for anyone out there like me, just make sure that your volume is set to [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/running-101-six-safety-rules/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>How  To: Find Local Running Routes With Your Garmin</title>
		<link>http://notorias.com/running-tips/how-to-find-local-running-routes-with-your-garmin/</link>
		<comments>http://notorias.com/running-tips/how-to-find-local-running-routes-with-your-garmin/#comments</comments>
		<pubDate>Fri, 12 Aug 2011 05:06:36 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[garmin]]></category>
		<category><![CDATA[los angeles]]></category>
		<category><![CDATA[running routes]]></category>
		<category><![CDATA[social media]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=506</guid>
		<description><![CDATA[
			
				
			
		
(And Why Can&#8217;t You &#8220;CONNECT&#8221; on Garmin Connect?)

If you&#8217;re a relatively new Garmin Forerunner user or have yet to experience the full effect of Garmin Connect (http://connect.garmin.com), this will blow your mind:
Aside from some cool analytics features for pace, time splits, max/min speed and elevation change &#8211; you can also find cycling and running routes via other Garmin Connect users.
From the Garmin Connect page click on the &#8220;Explore&#8221; tab. You will be taken to a search page where you can look up by keyword and location different activities from other Garmin Connect users. Filtering options include: activity, event type, distance and elevation.
It&#8217;s a very cool way to know what to expect when running a route (depending on notes + output). For example: I found a user who ran the the trail at Elysian Park &#8211; one I&#8217;ve been meaning to check out. After clicking on the route I found out that there was a decent elevation gain &#8211; and am now able to figure out alternate routes if the distance is not what I&#8217;m looking to do (this person ran a 5 mile route).
From the looks of it, you cannot &#8220;friend&#8221; or &#8220;connect&#8221; with other Garmin Connect users (ironic). It [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/how-to-find-local-running-routes-with-your-garmin/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Some Running Safety Rules</title>
		<link>http://notorias.com/running-tips/some-running-safety-rules/</link>
		<comments>http://notorias.com/running-tips/some-running-safety-rules/#comments</comments>
		<pubDate>Tue, 29 Mar 2011 10:03:54 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[Ragnar Relay]]></category>
		<category><![CDATA[reflective gear]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[safety]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=934</guid>
		<description><![CDATA[
			
				
			
		
On one of my recent treks along the bike path of the LA River, something happened to me that is an all-too familiar occurrence with other runners: narrowly escaped being run over by a disgruntled cyclist who later demanded I step off the path. Really? What happened to sharing the road? Especially if the cyclists are travelling in pairs (which happened to be the case that day). Needless to say, much like driving in Los Angeles the best offense is having a good defense. To help remind everyone what to be aware of while on the road, I looked up common safety rules in various running situations I thought would be helpful to share&#8230; Here are six rules that stood out to me as absolute musts:
Run against traffic &#8211; Street running. This was also a mandatory safety rule during the Ragnar open road relay. You want to make sure that you are able to clearly see traffic coming towards you which will prevent any sneaky cars hit you from behind.
No headphones &#8211; Street running. I&#8217;ll have to admit that I can&#8217;t run without music, so for anyone out there like me, just make sure that your volume is set to low [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/some-running-safety-rules/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Online Training Plans</title>
		<link>http://notorias.com/running-tips/free-online-training-plans/</link>
		<comments>http://notorias.com/running-tips/free-online-training-plans/#comments</comments>
		<pubDate>Wed, 23 Mar 2011 09:20:11 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[10K]]></category>
		<category><![CDATA[5k]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=946</guid>
		<description><![CDATA[
			
				
			
		
Training for your first 5k, half marathon, full marathon or otherwise? Every runner has his or her own pace, weekly mileage, that eventually develops over time and trial and error (especially if you are me). For those of you who are relatively new to running or are an on and off again casual runner looking for a more structured plan for an upcoming race… here are some good (free) online training tools to help get you started.
Couch to 5K – Also known as the C25K, this is a very popular ease into your first 5k race 9 week training plan.
10K Novice Training &#8211; Hal Higdon is a very well known coach and author of Marathon: The Ultimate Training Guide. His site also offers free 10K training schedules (8 weeks long) for “Intermediate” level runners as well as “Advanced” and “Walker”. Pick and choose what works best for you! In addition to the 10K plans there is also a section of various marathon training schedules here.
Runner’s World Smart Coach – A free online and highly costumizable training plan (you have to be a member of the Runner’s World site which only requires an email). I’ve used several instances of Smart Coach [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/free-online-training-plans/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>The Long Run: Refueling Naturally</title>
		<link>http://notorias.com/running-tips/the-long-run-refueling-naturally/</link>
		<comments>http://notorias.com/running-tips/the-long-run-refueling-naturally/#comments</comments>
		<pubDate>Mon, 14 Mar 2011 06:38:47 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[energy bars]]></category>
		<category><![CDATA[fuel]]></category>
		<category><![CDATA[protein shakes]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=927</guid>
		<description><![CDATA[
			
				
			
		
A recent article in Runner’s World about natural alternatives to sports drinks like any of the electrolytes infused –ades got me thinking: Are all these sports nutrition products really worth spending on? With natural alternatives and a little knowledge wouldn’t it be easier to just stock our fridges with things like coconut water or cranberry juice versus neon green powders to just add water to? Not to mention saving the grief on consuming additives that most people can’t pronounce without an interpreter.
If sport drinks are just the tip of the iceberg for sports marketing fuel products for you (I know they are for me) you might want to read up on a recent study published by NPR before your next trip to GNC. A recent independent study commissioned by consumer reports found that leading muscle building protein drinks (which are popular post run refreshments) have more than the daily allowance of metals such as arsenic, cadmium and lead. Arsenic? I didn’t even know there was a daily allowance for something like that.
&#160;
Here are a few links to give you starting places on finding out alternative ways to fueling up for your next run without the pre-packaged bars, powders and bottles:
&#160;
Homemade [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/the-long-run-refueling-naturally/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>5 Social Networking Sites for Runners</title>
		<link>http://notorias.com/gear-geek/5-social-networking-sites-for-runners/</link>
		<comments>http://notorias.com/gear-geek/5-social-networking-sites-for-runners/#comments</comments>
		<pubDate>Sat, 08 Jan 2011 11:29:40 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Gear Geek]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[hellasound]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=313</guid>
		<description><![CDATA[
			
				
			
		
(+ Running Enthusiasts From All Walks of Life)
As featured on Hellasound.com
No one understands the trials and tribulations of a runner more than another runner. I like to call my friends my “runner from another mother” (just kidding, but I think I’ll start doing that now). Depending on the type of runner you are there is a social networking site just for you! After researching and evaluating the myriad runner social networking sites, I trimmed it down to the following sites. I took the liberty of using high school stereotypes… since we can all pretty much relate to high school.
You: The Freshman
When you say you are a runner the statement always sounds like it ended with a question mark. You are green, you are excited, and just need to connect with anyone out there in the same boat!
Your site: nikerunning.nike.com
If you are new to running then I highly doubt (and would not recommend) you dropping 300 bucks on a Garmin or similarly pricey device. The Nike+ system is cheap way to track your run and connect to a site with other Nike+ users. The interface leaves a lot to be desired but one thing they have going for them is a [...]]]></description>
		<wfw:commentRss>http://notorias.com/gear-geek/5-social-networking-sites-for-runners/feed/</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
		<item>
		<title>Consistency</title>
		<link>http://notorias.com/running-tips/consistency/</link>
		<comments>http://notorias.com/running-tips/consistency/#comments</comments>
		<pubDate>Wed, 14 Jul 2010 20:17:13 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/running-tips/consistency/</guid>
		<description><![CDATA[
			
				
			
		
With Ragnar about 102 days away  (but who&#8217;s counting anyway?) I&#8217;m going to try to go the next four weeks with ramping up mileage and trying to be consistent with training. I haven&#8217;t been feeling myself lately and the relay seems far of and simultaneously insurmountable.
Right now, I&#8217;m following a training plan that caters to marathon training but will be implementing back to back long runs in a few weeks (per ultra 50k training plans).
]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/consistency/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Confession: My Running Addiction</title>
		<link>http://notorias.com/running-tips/confession-my-running-addiction/</link>
		<comments>http://notorias.com/running-tips/confession-my-running-addiction/#comments</comments>
		<pubDate>Wed, 17 Feb 2010 09:56:39 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[racing]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=707</guid>
		<description><![CDATA[
			
				
			
		
I remember coming across an article in Runner&#8217;s World about running addiction a while ago. I looked it up on a whim today because I was pontificating over my recently and very strictly limited racing schedule (I cut back on racing a ton). Being able to take a step back made me realize how much running has been a driving force in my life (cut backs on social time with friends, spending a lot of my money on races, racing gear, etc.) It&#8217;s a way to gain control in my life but I&#8217;ve reached a cross-roads where I want some of it back, but not lose the sense of control or discipline. 
In order to evaluate and &#8220;cure&#8221; myself of my running addiction (making sure I continue to train, get better while not reaping the negative results of alienating loved ones) the first step was cutting back on the racing. Right now I am taking a look at my training. Although with the LA Marathon coming up &#8211; I don&#8217;t really have an option as far as time commitment goes. 
Or maybe I&#8217;ll just keep it as is, as long as marathon training doesn&#8217;t make me gain weight. Here&#8217;s an [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/confession-my-running-addiction/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Catching Up With Myself</title>
		<link>http://notorias.com/running-tips/catching-up-with-myself/</link>
		<comments>http://notorias.com/running-tips/catching-up-with-myself/#comments</comments>
		<pubDate>Tue, 16 Feb 2010 08:41:38 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[LA marathon]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[trail]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=699</guid>
		<description><![CDATA[
			
				
			
		
People have felt compelled to tell me about their running excursions with an air of self belittlement. When things like &#8220;only a 5k&#8221; or &#8220;only a 12 minute mile pace&#8221; come up, I cringe involuntarily. Why even think like that in the first place? It feels like ages ago, but I still remember when I first started running. I used to cry most days when I was up running the trail at Westridge. Not cry from pain (although there was definitely a lot of pain), but cry from the frustration of having the pain in the first place, wanting to be back in my bed at 5am, the cold, the winded feeling in my lungs and the overall exhaustion. I cried because I wanted desperately to quit while at the same time I was deathly afraid that I would give up. This was how I eventually learned to train my mind to wander. I used to get through the worst of those runs by thinking about where I wanted to be&#8230; at the time I imagined myself bulldozing through the trail, leaping up the mountains and effortlessly gliding across the sky at dawn while the rest of the world slept.
The [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/catching-up-with-myself/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Product Review: Injinji Socks</title>
		<link>http://notorias.com/running-tips/product-review-injinji-socks/</link>
		<comments>http://notorias.com/running-tips/product-review-injinji-socks/#comments</comments>
		<pubDate>Fri, 12 Feb 2010 02:44:35 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[injini socks]]></category>
		<category><![CDATA[vibrams]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=678</guid>
		<description><![CDATA[
			
				
			
		
First off, let&#8217;s just throw it out there that I do *not* run in Vibrams. I have no real desire to do so my gait (neutral forefoot strike) is fine as it is &#8211; plus they don&#8217;t really match my racing outfits. To each his own, I have no strong feelings for or against Vibrams for other people, this is just my own personal decision.
That being said, I was recently given a pair of Injinji Socks to try on a few runs. For those of you who are not familiar with them, Injinji Socks are toe socks made for running, sports, walking around the kitchen, etc. and allegedly work great with Vibrams. Well, I run in K-Swiss Konejos so that wasn&#8217;t about to happen.
I took the socks out for a 6 mile run on a rainy day. Right around mile 3 I accidently landed in a puddle, both shoes SOAKED. I wasn&#8217;t about to turn around and end my run just there (hello, training!) so I finished up and much to my surprise, the socks dried up a little in my shoes. Whatever moisture wicking material used, is *really* good.
Although I wouldn&#8217;t recommend them for people who run in non-vibram [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-tips/product-review-injinji-socks/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
	</channel>
</rss>

