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  <title>Howcast - Andre_Scott's favorites</title>
  <count>19</count>
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    <video>
      <category-id>1436</category-id>
      <id>217147</id>
      <title>How To Buy Trail Running Shoes</title>
      <type>AssignmentGuide</type>
      <views>994</views>
      <created-at>Wed, 16 Sep 2009 13:02:51 -0700</created-at>
      <rating>1</rating>
      <username>CinemaSlam</username>
      <description>
        <![CDATA[Leaving the roads and hitting some trails opens up a whole new world for avid runners, but it also demands different equipment, too.]]>
      </description>
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      </embed>
      <duration>93</duration>
      <filename>http://media.howcast.com/system/videos/6/11/02/24/240211.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running, run, jog, jogging, track, buy, buying, shop, shopping, shoes, trail, trail-running</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1436">Running Shoes and Equipment</category>
      </category-hierarchy>
      <comment-count>1</comment-count>
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      <permalink>http://www.howcast.com/videos/217147-How-To-Buy-Trail-Running-Shoes</permalink>
    </video>
    <video>
      <category-id>496</category-id>
      <id>210843</id>
      <title>How To Eat Better</title>
      <type>AssignmentGuide</type>
      <views>1570</views>
      <created-at>Tue, 28 Jul 2009 09:04:14 -0700</created-at>
      <rating>6</rating>
      <username>lazydiamond</username>
      <description>
        <![CDATA[If your personal food pyramid replaces “Grains” with “Pizza” and “Fruits and Vegetables” with “Taco Sauce,” it’s time to make some changes.]]>
      </description>
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      </embed>
      <duration>135</duration>
      <filename>http://media.howcast.com/system/videos/3/43/08/21/210843.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, health, diet, healthy</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="494">Diet</category>
        <category parent_id="494" id="496">Better Health</category>
      </category-hierarchy>
      <comment-count>3</comment-count>
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      <permalink>http://www.howcast.com/videos/210843-How-To-Eat-Better</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>214260</id>
      <title>How To Run on Trails</title>
      <type>AssignmentGuide</type>
      <views>69</views>
      <created-at>Mon, 27 Jul 2009 06:18:10 -0700</created-at>
      <rating>0</rating>
      <username>MaX5</username>
      <description>
        <![CDATA[Trail running turns your daily jog into a mental and physical challenge as you dodge obstacles, cross streams, and run up, down, and across hills.]]>
      </description>
      <embed>
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      </embed>
      <duration>93</duration>
      <filename>http://media.howcast.com/system/videos/4/60/42/21/214260.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1435">General Running</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <permalink>http://www.howcast.com/videos/214260-How-To-Run-on-Trails</permalink>
    </video>
    <video>
      <category-id>1358</category-id>
      <id>160518</id>
      <title>How To Descend on a Mountain Bike</title>
      <type>AssignmentGuide</type>
      <views>1232</views>
      <created-at>Fri, 13 Mar 2009 15:04:03 -0700</created-at>
      <rating>3</rating>
      <username>Aloys_Twungubumwe</username>
      <description>
        <![CDATA[There are two ways to descend on a mountain bike, actually. We’ll teach you the way that doesn’t involve rolling, falling and broken bones.]]>
      </description>
      <embed>
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      </embed>
      <duration>120</duration>
      <filename>http://media.howcast.com/system/videos/1/18/05/16/160518.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, bike</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1353">Bikes &amp; Biking</category>
        <category parent_id="1353" id="1358">Mountain Biking</category>
      </category-hierarchy>
      <comment-count>4</comment-count>
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      <permalink>http://www.howcast.com/videos/160518-How-To-Descend-on-a-Mountain-Bike</permalink>
    </video>
    <video>
      <category-id>514</category-id>
      <id>154849</id>
      <title>How To Do Upright Rows With a Barbell</title>
      <type>AssignmentGuide</type>
      <views>893</views>
      <created-at>Fri, 06 Mar 2009 13:32:39 -0800</created-at>
      <rating>5</rating>
      <username>kevinveselka</username>
      <description>
        <![CDATA[Work your traps to develop a broad back—or at least strengthen the muscles that maintain good posture to help you fake one. ]]>
      </description>
      <embed>
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      </embed>
      <duration>100</duration>
      <filename>http://media.howcast.com/system/videos/2/49/48/15/154849.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, exercise</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="514">Weightlifting</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/154849/Picture_6_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/154849-How-To-Do-Upright-Rows-With-a-Barbell</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>151203</id>
      <title>How To Run on a Track</title>
      <type>AssignmentGuide</type>
      <views>1598</views>
      <created-at>Thu, 26 Feb 2009 11:32:11 -0800</created-at>
      <rating>6</rating>
      <username>rsansivero</username>
      <description>
        <![CDATA[Running on a track might be a little repetitive, but it’s also easy, even and a simple way to measure your pace.]]>
      </description>
      <embed>
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      </embed>
      <duration>80</duration>
      <filename>http://media.howcast.com/system/videos/3/03/12/15/151203.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1435">General Running</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/151203/Picture_2_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/151203-How-To-Run-on-a-Track</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>143833</id>
      <title>How To Avoid Side Stitches</title>
      <type>AssignmentGuide</type>
      <views>2234</views>
      <created-at>Tue, 10 Feb 2009 09:47:53 -0800</created-at>
      <rating>10</rating>
      <username>rsansivero</username>
      <description>
        <![CDATA[You’re cruising along at a nice clip when suddenly your breath’s cut short by a sharp pain in your side. A stitch can halt your run. Not anymore.]]>
      </description>
      <embed>
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      </embed>
      <duration>64</duration>
      <filename>http://media.howcast.com/system/videos/4/33/38/14/143833.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1435">General Running</category>
      </category-hierarchy>
      <comment-count>1</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/143833/Bobby_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/143833-How-To-Avoid-Side-Stitches</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>133797</id>
      <title>How To Run Downhill</title>
      <type>AssignmentGuide</type>
      <views>1991</views>
      <created-at>Fri, 06 Feb 2009 07:33:48 -0800</created-at>
      <rating>12</rating>
      <username>rsansivero</username>
      <description>
        <![CDATA[Seems like it should be easier, but running downhill takes as much strength and control as running on the incline. Pick up the technique and you'll pick up your race time.]]>
      </description>
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      </embed>
      <duration>58</duration>
      <filename>http://media.howcast.com/system/videos/6/97/37/13/133797.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1435">General Running</category>
      </category-hierarchy>
      <comment-count>1</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/133797/Picture_2_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/133797-How-To-Run-Downhill</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>133809</id>
      <title>How To Hydrate For Running</title>
      <type>AssignmentGuide</type>
      <views>1310</views>
      <created-at>Thu, 05 Feb 2009 15:52:03 -0800</created-at>
      <rating>13</rating>
      <username>rsansivero</username>
      <description>
        <![CDATA[When running for more than 30 minutes, you'd better hydrate along the way. For every 1% dehydrated you get, your performance can suffer up to 5%.]]>
      </description>
      <embed>
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      </embed>
      <duration>76</duration>
      <filename>http://media.howcast.com/system/videos/4/09/38/13/133809.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1435">General Running</category>
      </category-hierarchy>
      <comment-count>4</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/133809/Picture_4_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/133809-How-To-Hydrate-For-Running</permalink>
    </video>
    <video>
      <category-id>1355</category-id>
      <id>136328</id>
      <title>How To Patch a Bike Tire</title>
      <type>AssignmentGuide</type>
      <views>2087</views>
      <created-at>Wed, 04 Feb 2009 12:17:31 -0800</created-at>
      <rating>10</rating>
      <username>do3a2</username>
      <description>
        <![CDATA[Patching a bike’s tire inner tube is much easier and faster than it sounds.]]>
      </description>
      <embed>
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      </embed>
      <duration>102</duration>
      <filename>http://media.howcast.com/system/videos/3/28/63/13/136328.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, bike</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1353">Bikes &amp; Biking</category>
        <category parent_id="1353" id="1355">Bike Repair &amp; Maintenance</category>
      </category-hierarchy>
      <comment-count>4</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/136328/Picture_3_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/136328-How-To-Patch-a-Bike-Tire</permalink>
    </video>
    <video>
      <category-id>1354</category-id>
      <id>120570</id>
      <title>How To Ride a Bike Safely on the Road</title>
      <type>AssignmentGuide</type>
      <views>2296</views>
      <created-at>Wed, 21 Jan 2009 09:21:09 -0800</created-at>
      <rating>8</rating>
      <username>FFTM_Creative</username>
      <description>
        <![CDATA[Over a half-million cyclists end up in emergency rooms each year. Lower that number by following some rules on how to stay safe while biking on the road. ]]>
      </description>
      <embed>
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      </embed>
      <duration>117</duration>
      <filename>http://media.howcast.com/system/videos/2/70/05/12/120570.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, sport, bike</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1353">Bikes &amp; Biking</category>
        <category parent_id="1353" id="1354">General Biking</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/120570/Picture_9_xxlarge_maintained_aspect.png</thumbnail-url>
      <permalink>http://www.howcast.com/videos/120570-How-To-Ride-a-Bike-Safely-on-the-Road</permalink>
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    <video>
      <category-id>1163</category-id>
      <id>113760</id>
      <title>How To Run With a Dog</title>
      <type>AssignmentGuide</type>
      <views>1271</views>
      <created-at>Wed, 14 Jan 2009 11:16:57 -0800</created-at>
      <rating>5</rating>
      <username>Equilibrio</username>
      <description>
        <![CDATA[Dogs love manic running as much as they love chasing cats or rolling in dirt. But before you go on a jog, there are a few things to keep in mind.]]>
      </description>
      <embed>
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      </embed>
      <duration>128</duration>
      <filename>http://media.howcast.com/system/videos/3/60/37/11/113760.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, pets, pet, animal</tags>
      <category-hierarchy>
        <category id="1153">Pets</category>
        <category parent_id="1153" id="1162">Dogs</category>
        <category parent_id="1162" id="1163">General Dogs</category>
      </category-hierarchy>
      <comment-count>1</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/113760/IMG_1850_xxlarge_maintained_aspect.JPG</thumbnail-url>
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    <video>
      <category-id>921</category-id>
      <id>81491</id>
      <title>How To Fall Asleep Naturally</title>
      <type>AssignmentGuide</type>
      <views>1992</views>
      <created-at>Tue, 18 Nov 2008 12:26:58 -0800</created-at>
      <rating>0</rating>
      <username>migueldeoliveira</username>
      <description>
        <![CDATA[Quit tossing and turning—we can help you grab eight hours of shut-eye with ease.]]>
      </description>
      <embed>
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      </embed>
      <duration>231</duration>
      <filename>http://media.howcast.com/system/videos/4/91/14/08/81491.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, health, fall, falling</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="914">Mental Health &amp; Well-Being</category>
        <category parent_id="914" id="921">Sleep</category>
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      <permalink>http://www.howcast.com/videos/81491-How-To-Fall-Asleep-Naturally</permalink>
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      <title>How To Deal With Peanut Allergies</title>
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      <created-at>Wed, 17 Sep 2008 06:01:58 -0700</created-at>
      <rating>8</rating>
      <username>carlo_scialla</username>
      <description>
        <![CDATA[As unusual as it may sound, peanuts cause 80 percent of fatal and near-fatal allergy attacks. Protect yourself with some precautionary steps.]]>
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      <title>How To Eat For Better Sexual Fitness</title>
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      <views>10784</views>
      <created-at>Mon, 17 Mar 2008 07:06:46 -0700</created-at>
      <rating>34</rating>
      <username>carlo_scialla</username>
      <description>
        <![CDATA[Sex qualifies as exercise, doesn't it? So enhance your performance by eating right—and your body won't be the only one that benefits. ]]>
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      <tags>bed, better, body, change, diet, dieting, DIY, Do It Yourself, eat, eating, enhance, Essential Skills, exercise, fitness, food, health, healthier, healthy, improve, Instructional, Learn to, life, love, lover, make, performance, power, sex, sexual, strengt</tags>
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</howcast>
