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	<title>notorias.com &#187; 5k</title>
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	<link>http://notorias.com</link>
	<description>sometimes i feel like my only friend is the city i live in, the city of angels</description>
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		<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>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Running Dirty: A Guide To Mud Runs In Los Angeles</title>
		<link>http://notorias.com/running-routes-2/running-in-l-a/running-dirty-a-guide-to-mud-runs-in-los-angeles/</link>
		<comments>http://notorias.com/running-routes-2/running-in-l-a/running-dirty-a-guide-to-mud-runs-in-los-angeles/#comments</comments>
		<pubDate>Fri, 04 Feb 2011 13:48:04 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Running in L.A.]]></category>
		<category><![CDATA[10K]]></category>
		<category><![CDATA[5k]]></category>
		<category><![CDATA[mud run]]></category>
		<category><![CDATA[trail]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=702</guid>
		<description><![CDATA[
			
				
			
		
I&#8217;ve been wanting to do a mud run similar to the type of race they do in Camp Pendleton (tons of dirt, obstacle course and usually a small team sign up) and have noticed that a lot of new ones have sprung up in Southern California. Now this is definitely a racing trend band wagon I will gladly jump right on top of. The only question is &#8211; which race should I do? Check these out:
Spartan Race (February 26, 2011) 2nd Spartan Race happening in SoCal 5k trail obstacle course. This course had a cheering section at the HALFWAY POINT for extra torture.
Down and Dirty National Mud Run Series (April 16, 2011) 10k trail race with military obstacles. *Also the first NIGHT mud run in the country!
Irvine Lake Mud Run (April 10, 2011) 5K trail race with 8 obstacles.
Warrior Dash (April 2, 3 2011) 5K mud race with obstacles.
Muddy Buddy (November 6, 2011) from the Competitor peeps, two person teams, one bike portion and trail run.
Tough Mudder (May 28, 29 2011) Mud and obstacle ridden course with design help from some members of the British Special Air Service.
Camp Pendleton Mud Run (June 4, 5, 11 2011 &#8211; SOLD OUT) the [...]]]></description>
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		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>A Very Los Angeles Christmas To You Too!</title>
		<link>http://notorias.com/race-information/a-very-los-angeles-christmas-to-you-too/</link>
		<comments>http://notorias.com/race-information/a-very-los-angeles-christmas-to-you-too/#comments</comments>
		<pubDate>Mon, 14 Dec 2009 08:31:42 +0000</pubDate>
		<dc:creator>Elizabeth</dc:creator>
				<category><![CDATA[Races]]></category>
		<category><![CDATA[Running in L.A.]]></category>
		<category><![CDATA[5k]]></category>
		<category><![CDATA[race]]></category>
		<category><![CDATA[racevine]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=521</guid>
		<description><![CDATA[
			
				
			
		
I believe I got to see a couple of Los Angeles&#8217; most iconic places through the back-to-back races I ran this weekend.
Saturday I got to run through the Santa Monica and Venice beachfront town and boardwalk.  Though the usual California sunniness was drenched in rainy weather, you still got the sense of  the picturesque, Los Angeles beach-side lifestyle. Sunday was all about the Los Angeles movie industry, as I ran a 10K through movie sets old and new on the Universal Studios backlot. It&#8217;s not ALL that Los Angeles has to offer, though I would probably recommend this to people visiting here as a unique way to see those iconic things that Los Angeles is known for.
Santa Monica-Venice Christmas Run: So the skies had opened up prior to the weekend, and by Saturday morning, there was some good steady rain, with several sudden downpours. Not great for the freeways here, as my early-morning commute to the beach was marred by two accident sites. Be careful when driving in the rain!! When I finally got to the race, some announcer was putting the racers through yoga moves. There was a lot of talk about the rain, but people were in good [...]]]></description>
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		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Yuletide 5K Moonlight Run 12/19/2009</title>
		<link>http://notorias.com/race-information/yuletide-5k-moonlight-run-12192009/</link>
		<comments>http://notorias.com/race-information/yuletide-5k-moonlight-run-12192009/#comments</comments>
		<pubDate>Sat, 05 Dec 2009 23:33:22 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Races]]></category>
		<category><![CDATA[Running in L.A.]]></category>
		<category><![CDATA[5k]]></category>
		<category><![CDATA[beach]]></category>
		<category><![CDATA[race]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=422</guid>
		<description><![CDATA[
			
				
			
		
I *need* to do this 5K. Looks like so much fun! Right around a good time during the Holidays too. See you there?   http://www.mb5k.com/
The Only Moonlight Run in Los Angeles!
Glow Necklaces For All Participants!
Race starts at 5:30PM, Kids Races start at 6:30PM.
Celebrate the holidays and the Winter Solstice at the most unusual running event in LA. You don&#8217;t have to wake up early for this baby. Sleep in for once! Then bring the whole family and run/walk during the lowest tide of the season. Race out and back under the stars along the water&#8217;s edge with the entire course lit by real Luminarias. Stay and play at the many fine bars and restaurants in downtown Manhattan Beach. You won&#8217;t find anything else like it!
]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Running Down The Yellow Brick Road</title>
		<link>http://notorias.com/running-playlist/running-down-the-yellow-brick-road/</link>
		<comments>http://notorias.com/running-playlist/running-down-the-yellow-brick-road/#comments</comments>
		<pubDate>Tue, 16 Jun 2009 11:35:25 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Running Playlist]]></category>
		<category><![CDATA[5k]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[playlist]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=720</guid>
		<description><![CDATA[
			
				
			
		
I put together a new playlist for training for 5ks and half marathons (the first 5 tracks are in the 5k and the rest go to the half marathon list). Lots of MSTRKRFT, Run Lola Run and songs from the LA Marathon. The BPM should be a bit faster for all the songs though, to keep up the pace.
01. Monster Hospital (MSTRKRFT Remix) &#8211; Metric
02. Bird Flu &#8211; M.I.A.
03. Church &#8211; T-Pain
04. Today &#8211; Junkie XL
05. Bounce &#8211; Timbaland
06. Believe &#8211; Franka Potente
07. Wish &#8211; Franka Potente
08. African Song &#8211; Incognito
09. Wow (MSTRKRFT Remix) &#8211; Kylie Minogue
10. I.mp &#8211; Johnny Klimek
11. Help, I’m Alive &#8211; Metric
12. Heartbreaker -MSTRKRFT
13. Bounce &#8211; MSTRKRFT
14. Let’s Buy Happiness (Proxy Remix) &#8211; Boyz Noize
15. Catch Up to My Step &#8211; Junkie XL
16. What Else Is There (Trentemoller Remix) &#8211; Royksopp
17. Take The Red Pill &#8211; Junkie XL
18. Do It Or Die &#8211; Die Mannequin
19. The Distance &#8211; Cake
20. Waiting For The Rapture &#8211; Oasis
21. Monkey In The Bank &#8211; Swizz Beatz
22. Breaking Dishes &#8211; Rihanna
23. Cowgirl &#8211; Underworld
24. Bite to Break Skin (The Legion of Doom Remix) &#8211; Senses Fail
25. Underneath The Radar &#8211; Underworld
26. Dundun Dun (MSTRKRFT Remix) &#8211; Para One
27. Work On You [...]]]></description>
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