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	<title>notorias.com &#187; training</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>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>Keep Your Run Life Exciting</title>
		<link>http://notorias.com/running-routes-2/running-in-l-a/keep-your-run-life-exciting/</link>
		<comments>http://notorias.com/running-routes-2/running-in-l-a/keep-your-run-life-exciting/#comments</comments>
		<pubDate>Mon, 21 Mar 2011 08:15:17 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Running in L.A.]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=936</guid>
		<description><![CDATA[
			
				
			
		
Given my current training plan my weekly mileage has increased in addition to the higher frequency of me passing the same bums who happen to inhabit the various overpasses along the LA River. Once I started ramping up my mileage, like a lot of runners I know, I almost fell into a rut of sorts with running. Same path, near same distance, same everything. Like all relationships, it’s important to tend to the one you have with running and approach it with vigor. That is to say, if things are starting to fall flat… (see where I’m going here?) spice it up! Here are a few suggestions and things I have tried or heard about that help keep things interesting out on the road.
Switch Running Personalities – If you’re an AM runner, try running at lunch or doing a sunset run. Love to run in the evenings? Then try changing things up with a run first thing in the morning. Even if you are running the same path, the time of day makes a huge difference in mood.  Doing the neighborhood vs. treadmill running switch would also yield similar results. Seriously&#8230; role playing works! (Yes, we&#8217;re still talking about the [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-routes-2/running-in-l-a/keep-your-run-life-exciting/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>How To: Use Social Media To Find Running Routes</title>
		<link>http://notorias.com/running-routes-2/how-to-use-social-media-to-find-running-routes/</link>
		<comments>http://notorias.com/running-routes-2/how-to-use-social-media-to-find-running-routes/#comments</comments>
		<pubDate>Sat, 19 Mar 2011 09:00:04 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Running Routes]]></category>
		<category><![CDATA[dailymile]]></category>
		<category><![CDATA[foursquare]]></category>
		<category><![CDATA[los angeles]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[running routes]]></category>
		<category><![CDATA[social media]]></category>
		<category><![CDATA[social networking]]></category>
		<category><![CDATA[training]]></category>
		<category><![CDATA[yelp]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=1007</guid>
		<description><![CDATA[
			
				
			
		
If you are tired of using the same run of the mill ways of finding running routes around your neighborhood (word of mouth, google, running clubs, etc.), several new tried and true routes are as easy to find as clicking through a popular social media outlet. Here are a few high traffic sites (which are non-running and sports specific) that you may have left untapped. All of these sites have proven to be good sources in my own search for new routes to romp through.
Yelp.com (http://yelp.com) &#8211; Traditionally known as a foodie or shopping junkie site, Yelp is also a good place to find local parks, routes, and trails for running enthusiasts. Once you happen upon an interesting reviewer with enthusiastic trail running reviews, you can follow them for more information and places to run. You can check out elite Yelpers in the topic section “Daily Runner’s Log” to get you started off on the right foot.
Foursquare (http://foursquare.com/) &#8211; For hardcore social media junkies / runners Foursquare is a good place to track down other runners by simply “checking in” where you run and looking at other runner suggestions for routes and tips on that particular location. Several trails around Griffith [...]]]></description>
		<wfw:commentRss>http://notorias.com/running-routes-2/how-to-use-social-media-to-find-running-routes/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Move Over Garmin&#8230; Nike+ Now With More GPS!</title>
		<link>http://notorias.com/gear-geek/move-over-garmin-nike-now-with-more-gps/</link>
		<comments>http://notorias.com/gear-geek/move-over-garmin-nike-now-with-more-gps/#comments</comments>
		<pubDate>Tue, 15 Mar 2011 09:53:22 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Gear Geek]]></category>
		<category><![CDATA[garmin]]></category>
		<category><![CDATA[gear]]></category>
		<category><![CDATA[nike]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[technology]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/?p=957</guid>
		<description><![CDATA[
			
				
			
		
Guess what next month is? Aside from April being the cruelest month&#8230; it&#8217;s also the month that Nike will FINALLY (cue Etta Jame&#8217;s &#8220;At Last&#8221;) unveils their new running sport watch with TomTom GPS technology to the public. They&#8217;ve pretty much been baiting all the Nike diehard fans since early on this year, and let me tell you, from what I&#8217;ve seen on the running blog and initial reports of usage, this sucker is slicker than Rick.
Not sure about pricing as of yet, but if they can beat the latest and greatest (and most painful) prices that Garmin has for all their newest launches, Nike may well steal some coverts (I know I&#8217;m ready to go!)
]]></description>
		<wfw:commentRss>http://notorias.com/gear-geek/move-over-garmin-nike-now-with-more-gps/feed/</wfw:commentRss>
		<slash:comments>2</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>Training Check In</title>
		<link>http://notorias.com/running-routes-2/running-in-l-a/training-check-in/</link>
		<comments>http://notorias.com/running-routes-2/running-in-l-a/training-check-in/#comments</comments>
		<pubDate>Tue, 04 May 2010 13:38:05 +0000</pubDate>
		<dc:creator>JT</dc:creator>
				<category><![CDATA[Running in L.A.]]></category>
		<category><![CDATA[Griffith Park]]></category>
		<category><![CDATA[trail]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://notorias.com/running-in-l-a/training-check-in/</guid>
		<description><![CDATA[
			
				
			
		
In case you ever wonder about the allure of the City of Angels. Here&#8217;s my second favorite place to run at the moment. 

]]></description>
		<wfw:commentRss>http://notorias.com/running-routes-2/running-in-l-a/training-check-in/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>
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