Finally I find a few minutes of time to update the blog on my last two weeks of workouts.
We were left with the Sgamelàa Val Vigezzo that left me as I expected of muscle fatigue and even decided to change the training plan of eliminating the lungone Thursday and replaced it with the repeated long that I had to run to Tuesday. Sunday, instead of the average of 90 'I decided to go to run the Pepper's Marathon Carmagnola, my idea is to run at a pace slightly faster than marathon pace trying alleged an easy race. At the start
meeting Jerome, who was also engaged in a race-test in screening of the upcoming Berlin Marathon Marco Vallerin and instead run to Turin. Quick heating and off we go.
legs, taken away by the enthusiasm for that love, and I have to commit svelte start to slow down the pace expected of 3'37''/ 38''per kilometer. In addition to Constance that has reached me from Alba and I am following in a bike company with an athlete of Chieri with which exchange a few words in a simple manner, a sign that the commitment is good but not too: I have voluntarily chosen to run with no cardio. Jerome precedes us and runs on a pitch of about 3'30'', and about fifty yards behind the large group with the first woman. The miles dealt to move smoothly on the two laps of the trail that winds through the surrounding countryside and villages of Carmarthen. Altitude almost flat and cool climate, ideal for a test. Started the second lap I see that the distance is reduced by Jerome and the race of my friend began to be more heavy, Constance joins him and tells him that we are behind and we can help him as it is running alone. In fact, about the thirteenth km we reach them, I slow down slightly to facilitate them in follow suit and does so only per mezzo chilometro per poi staccarsi. Mi spiace per Jerome ma è un atleta esperto e sa che non servirebbe a nulla tirarsi il collo per un test e magari pregiudicare la preparazione. Continuo a dettare il ritmo al mio compagno di viaggio e quasi senza accorgersene capiamo che mancano meno di due chilometri all'arrivo, un paio di fuggiaschi dal gruppone della prima donna vorrebbe tornarci sotto ma una leggera acceleratina li lascia a distanza di sicurezza. Concludo nono con 1:16'35'' e buone sensazioni generali.
A questa settimana segue quella di scarico che mi godo completamente grazie anche ad alcuni giorni di ferie che trascorro tra Torino e Frabosa. Mercoledì corro bene le classiche ripetute 1-2-3-2-1 km e sostituisco il medio di venerdì con la Corsa Autumn Trana on Sunday, one of the few races that we run here in the Turin area in which I like to participate. Nine kilometers
provided unlike the spring racing schedule, which always runs in Trana but over a distance of fifteen, always very wavy. Pregara usual ritual and at 9:45 we go. And this time panic. At the start I hear a shouting louder than usual but I do not mind because it pledged to avoid the usual suspects that despite having no race pace by discontinuous first band to get in the front row and then complain if you touch them ... vabbeè, the fact is that after a few hundred meters understand the cause of those entries: I look at the Garmin, and Garmin is not! I do not know what to do, but I'm immersed in the climate race forward in the hope that some honest person bring him on arrival. In all this, after much consideration I can concentrate on the race only after the third mile, I find myself in the top positions after starting fast enough. The various waves break up the pace but I face quite well, with a continuous Peyracchia overtake each other until missing a couple of miles with his friend's arrival Varaita that takes advantage of a hundred feet that will hold up to 'arrival.
finish the race in seventh place with an average of 3'30''per kilometer that satisfies me because of my training is not aimed at a fast pace. The goal then find fortunately my watch ...
Monday 30 / 8: regenerating slow run (58 'to 4'54''/ km, 123 fc average).
Tuesday 31 / 8: regenerating slow run (32 'to 4'48''/ km, average 126 fc).
Wednesday 1 / 9: slow run regenerating (42 'to 4'41''/ km, average 132 fc).
Thursday 2 / 9: 32 '+ repeated heating 2000 mt-3000-4000-3000-2000 (7'07''-10'56''-14'26''-11'01''-7'17'') rec. 600 meters in 3'00'', 3'52''in total 17 km / km .
Friday 3 / 9: slow run (77 'to 4'25''/ km, 138 fc average).
Saturday 4 / 9: slow run technical + 5X (49 'to 4'26''/ km, 138 fc average).
Sunday 5 / 9: Marathon race of Pepper, 21.1 km in 1:16 '35''to 3'38''/ km .
miles per week: 104.
Monday 6 / 9: slow run (46 'at 4'35''/ km).
Tuesday 7 / 9: slow run regenerating (41 'to 4'47''/ km).
Wednesday 8 / 9: 32 '+ repeated heating 1000 mt-2000-3000-2000-1000 (3'33''-7'11''-10'45''- 7'04''-3'30'') rec. 600 meters in 3'00'', 3'56''in total 12 km / km .
Thursday 9 / 9: slow run (45 'to 4'27''/ km).
Friday 10 / 9: slow run technical + 5X (33 'to 4'37''/ km).
Saturday 11 / 9: slow run technical + 5X (33 'to 4'32''/ km).
Sunday 12 / 9: race Race Fall, 9.5 km in 33'18''to 3'30''/ km.
miles per week: 74.
We were left with the Sgamelàa Val Vigezzo that left me as I expected of muscle fatigue and even decided to change the training plan of eliminating the lungone Thursday and replaced it with the repeated long that I had to run to Tuesday. Sunday, instead of the average of 90 'I decided to go to run the Pepper's Marathon Carmagnola, my idea is to run at a pace slightly faster than marathon pace trying alleged an easy race. At the start
meeting Jerome, who was also engaged in a race-test in screening of the upcoming Berlin Marathon Marco Vallerin and instead run to Turin. Quick heating and off we go.
legs, taken away by the enthusiasm for that love, and I have to commit svelte start to slow down the pace expected of 3'37''/ 38''per kilometer. In addition to Constance that has reached me from Alba and I am following in a bike company with an athlete of Chieri with which exchange a few words in a simple manner, a sign that the commitment is good but not too: I have voluntarily chosen to run with no cardio. Jerome precedes us and runs on a pitch of about 3'30'', and about fifty yards behind the large group with the first woman. The miles dealt to move smoothly on the two laps of the trail that winds through the surrounding countryside and villages of Carmarthen. Altitude almost flat and cool climate, ideal for a test. Started the second lap I see that the distance is reduced by Jerome and the race of my friend began to be more heavy, Constance joins him and tells him that we are behind and we can help him as it is running alone. In fact, about the thirteenth km we reach them, I slow down slightly to facilitate them in follow suit and does so only per mezzo chilometro per poi staccarsi. Mi spiace per Jerome ma è un atleta esperto e sa che non servirebbe a nulla tirarsi il collo per un test e magari pregiudicare la preparazione. Continuo a dettare il ritmo al mio compagno di viaggio e quasi senza accorgersene capiamo che mancano meno di due chilometri all'arrivo, un paio di fuggiaschi dal gruppone della prima donna vorrebbe tornarci sotto ma una leggera acceleratina li lascia a distanza di sicurezza. Concludo nono con 1:16'35'' e buone sensazioni generali.
A questa settimana segue quella di scarico che mi godo completamente grazie anche ad alcuni giorni di ferie che trascorro tra Torino e Frabosa. Mercoledì corro bene le classiche ripetute 1-2-3-2-1 km e sostituisco il medio di venerdì con la Corsa Autumn Trana on Sunday, one of the few races that we run here in the Turin area in which I like to participate. Nine kilometers
provided unlike the spring racing schedule, which always runs in Trana but over a distance of fifteen, always very wavy. Pregara usual ritual and at 9:45 we go. And this time panic. At the start I hear a shouting louder than usual but I do not mind because it pledged to avoid the usual suspects that despite having no race pace by discontinuous first band to get in the front row and then complain if you touch them ... vabbeè, the fact is that after a few hundred meters understand the cause of those entries: I look at the Garmin, and Garmin is not! I do not know what to do, but I'm immersed in the climate race forward in the hope that some honest person bring him on arrival. In all this, after much consideration I can concentrate on the race only after the third mile, I find myself in the top positions after starting fast enough. The various waves break up the pace but I face quite well, with a continuous Peyracchia overtake each other until missing a couple of miles with his friend's arrival Varaita that takes advantage of a hundred feet that will hold up to 'arrival.
finish the race in seventh place with an average of 3'30''per kilometer that satisfies me because of my training is not aimed at a fast pace. The goal then find fortunately my watch ...
Monday 30 / 8: regenerating slow run (58 'to 4'54''/ km, 123 fc average).
Tuesday 31 / 8: regenerating slow run (32 'to 4'48''/ km, average 126 fc).
Wednesday 1 / 9: slow run regenerating (42 'to 4'41''/ km, average 132 fc).
Thursday 2 / 9: 32 '+ repeated heating 2000 mt-3000-4000-3000-2000 (7'07''-10'56''-14'26''-11'01''-7'17'') rec. 600 meters in 3'00'', 3'52''in total 17 km / km .
Friday 3 / 9: slow run (77 'to 4'25''/ km, 138 fc average).
Saturday 4 / 9: slow run technical + 5X (49 'to 4'26''/ km, 138 fc average).
Sunday 5 / 9: Marathon race of Pepper, 21.1 km in 1:16 '35''to 3'38''/ km .
miles per week: 104.
Monday 6 / 9: slow run (46 'at 4'35''/ km).
Tuesday 7 / 9: slow run regenerating (41 'to 4'47''/ km).
Wednesday 8 / 9: 32 '+ repeated heating 1000 mt-2000-3000-2000-1000 (3'33''-7'11''-10'45''- 7'04''-3'30'') rec. 600 meters in 3'00'', 3'56''in total 12 km / km .
Thursday 9 / 9: slow run (45 'to 4'27''/ km).
Friday 10 / 9: slow run technical + 5X (33 'to 4'37''/ km).
Saturday 11 / 9: slow run technical + 5X (33 'to 4'32''/ km).
Sunday 12 / 9: race Race Fall, 9.5 km in 33'18''to 3'30''/ km.
miles per week: 74.
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