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	<link>http://dangergirl.ca</link>
	<description>Join  the  quest</description>
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		<title>Barefoot Running</title>
		<link>http://dangergirl.ca/2010/02/barefoot-running/</link>
		<comments>http://dangergirl.ca/2010/02/barefoot-running/#comments</comments>
		<pubDate>Fri, 12 Feb 2010 16:59:29 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[Information]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=378</guid>
		<description><![CDATA[The “Lose the Shoes” Plan




Each stage of the plan is designed to help acclimate your body to barefoot running.
The temptation to speed the process will be great.
Rushing through the process will greatly increase the likelihood of injuries.
To resist doing too much too soon, do not advance to the next stage until you can successfully complete [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Running etc.</title>
		<link>http://dangergirl.ca/2010/02/running-etc/</link>
		<comments>http://dangergirl.ca/2010/02/running-etc/#comments</comments>
		<pubDate>Sun, 07 Feb 2010 21:55:13 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[journal]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=374</guid>
		<description><![CDATA[Today is a good day to:

Start reading  Born to Run &#8220; an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that [...]]]></description>
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		<title>MS WALK Running Clinic Template</title>
		<link>http://dangergirl.ca/2010/02/ms-walk-running-clinic-template/</link>
		<comments>http://dangergirl.ca/2010/02/ms-walk-running-clinic-template/#comments</comments>
		<pubDate>Wed, 03 Feb 2010 17:17:58 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[Information]]></category>
		<category><![CDATA[challenges]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=372</guid>
		<description><![CDATA[Week One -&#62; 3.5 min fast walk / 30 sec jog
Week Two -&#62; 3.5 min walk / 1 min jog
Week Three -&#62; 3.5 min walk / 1.5 min jog
Week Four -&#62; 3 min walk / 1 min jog
Week Five -&#62; 3 min walk / 2 min jog
Week Six -&#62; 2 min walk / 3 min [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Week 1 &#8211; Day 2</title>
		<link>http://dangergirl.ca/2010/01/week-1-day-2/</link>
		<comments>http://dangergirl.ca/2010/01/week-1-day-2/#comments</comments>
		<pubDate>Fri, 29 Jan 2010 05:16:43 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[challenges]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=369</guid>
		<description><![CDATA[Walk 3 min and 30 sec
Jog 30 sec
Do this 12 times.
Here&#8217;s our route, thereabouts, http://www.run.com/showroute.asp?map=1799056.
So far so good!
]]></description>
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		<slash:comments>0</slash:comments>
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		<title>in a nutshell</title>
		<link>http://dangergirl.ca/2010/01/in-a-nutshell/</link>
		<comments>http://dangergirl.ca/2010/01/in-a-nutshell/#comments</comments>
		<pubDate>Wed, 27 Jan 2010 18:19:45 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[Information]]></category>
		<category><![CDATA[meal plan]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=367</guid>
		<description><![CDATA[I don&#8217;t believe in any one diet. I believe that each person has to find a way of eating that works best for them and their lifestyle.
Yes, the &#8220;easy&#8221; way to lose weight is through calorie restriction. It&#8217;s not necessarily the healthiest though.
The healthiest is to listen to your body, to eat foods as close to [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Week 1/Day 1</title>
		<link>http://dangergirl.ca/2010/01/week-1day-1/</link>
		<comments>http://dangergirl.ca/2010/01/week-1day-1/#comments</comments>
		<pubDate>Wed, 27 Jan 2010 03:16:19 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[challenges]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=365</guid>
		<description><![CDATA[This is today&#8217;s interval plan:
Walk 3 minutes and 30 seconds
Jog 30 seconds
Do this 8 times.
For those not able to make it tonight do this routine today or tomorrow and comment below when you&#8217;ve done it!!
Way to go guys!!!
]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Running Club Reminder</title>
		<link>http://dangergirl.ca/2010/01/running-club-reminder/</link>
		<comments>http://dangergirl.ca/2010/01/running-club-reminder/#comments</comments>
		<pubDate>Tue, 26 Jan 2010 03:49:55 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[challenges]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=362</guid>
		<description><![CDATA[Tomorrow at 7:30pm (note the time change!) will be the first of 36 &#8220;runs&#8221; I&#8217;ll be leading down at Kits Beach.
The program I created is for beginners who will run 5k with my MS Walk team on April 25th.
Msg me if you want to be a part of the action and get your butt moving!
Again, [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>10 ways to be involved</title>
		<link>http://dangergirl.ca/2010/01/get-involved/</link>
		<comments>http://dangergirl.ca/2010/01/get-involved/#comments</comments>
		<pubDate>Fri, 22 Jan 2010 23:59:12 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[challenges]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=359</guid>
		<description><![CDATA[
Run with me as part of a team the day of the event: Sunday, April 25th @ 8:00am at Ceperley Park in Stanley Park.
Train with the team! Starting this Tuesday (January 26th) we&#8217;ll be &#8220;running&#8221; at Kits beach every Tuesday &#38; Thursday&#8217;s at 8pm and Saturday Mornings at 10am.
Print out a pledge form &#38; ask [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>iPhone/iTouch apps</title>
		<link>http://dangergirl.ca/2010/01/iphoneitouch-apps/</link>
		<comments>http://dangergirl.ca/2010/01/iphoneitouch-apps/#comments</comments>
		<pubDate>Fri, 22 Jan 2010 00:21:49 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[Information]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=357</guid>
		<description><![CDATA[I just downloaded two applications that will allow me to time uneven intervals, I&#8217;m pretty excited as I was beginning to get tired of remembering to look at my stopwatch. I&#8217;ll keep you posted on how they work out.

 Intervals (http://intervalsapp.com/)
Run Buddie (http://quantumdice.com/Quantum_Dice/Run_Buddie.html)

I still may get a GymBoss for my son since kids like gadgets [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Today</title>
		<link>http://dangergirl.ca/2010/01/today/</link>
		<comments>http://dangergirl.ca/2010/01/today/#comments</comments>
		<pubDate>Thu, 21 Jan 2010 20:30:47 +0000</pubDate>
		<dc:creator>Danielle</dc:creator>
				<category><![CDATA[journal]]></category>
		<category><![CDATA[meal plan]]></category>

		<guid isPermaLink="false">http://dangergirl.ca/?p=354</guid>
		<description><![CDATA[I have just finished off a delicious piece of cinnamon mochi with butter and have prepped a bowl of muesli that I&#8217;m about to pop in the oven to make some granola for tomorrow. While the muesli/granola is baking I&#8217;ll prep the veggies for spaghetti sauce for tonight&#8217;s dinner. Yum! I really should write down [...]]]></description>
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