1-7/11 25-31/10 + TROPHY ROASTING MOKAFE ' As mentioned in previous post I started what in slang is called winter preparation time, as we used to say, to make hay in the barn . Actually I'm not running many miles, a little bit because in a few days short time and I'll take what I can do but also because in this first part of my coach remembers the good results achieved last year advised me to carry out work on running technique and power.
For running technique exercises are the classics: gaits type skip, kick, bounces, obstacle circuits, ... regarding the strengthening of circuit training where I should do exercises for the upper torso and the lower part are alternating short stretches of high-intensity running, the ideal would be to make them on track to run such as 100 or 200 meters and stop to perform exercises such as push-ups, abdominal exercises in isometric, lunges , calf barbell, ...
the past week I have not done any of that, I did two sessions of repeated 400-meter running technique with exercises in recoveries from 90''a form of enhancement introduced last year and very tiring.
on Sunday, instead of the varied long run, I went to Alba, where the trophy was worth roasting Mokafè as the regional final of the championship on the way to society. To this occasion the lofty minds of the regional committee have well thought of splitting the starts, the first at 9 am is reserved for people like me who did not belong to qualifying companies and at 10 for the latter. The fact is that as I expected at 9 am there were about a centocinquantina despite expectations of greater participation since that day could not be organized other events in Piedmont.
humid climate, light rain we are now in front of four, SuperMario Prandi, Perl, and I a boy Mont Cenis (Mic?). Not even a mile and we are fleeing on foot of 3'30''/ km. I do not really know my condition and the rhythm which can be used just for this race take stock of the situation. The route, starting from near the athletics track of Alba after four km winds through the hills of the Langhe a mile abundant. The athlete comes off the Mont Cenis and I also gradually lose by two strong feet tread. I try to run but do not hang me busy when I launch top of the hill at breakneck for the long descent that takes us back to Alba, a delicate passage of two hundred meters up the steep dirt road to go down on a muddy lane at times in the race to put many athletes in trouble because it became very slippery. Last few hundred meters still going strong push to finish in third place with a satisfying (at present) average of 3'34''/ km by nearly ten kilometers.
Of note for me as an organization that always wobbles a bit, all the awards at a very slow so much that we managed well with Constance waiting to go to the grocery store and then go back and wait ...
Monday, 25/10: slow run (69 'to 4'30''/ km).
Tuesday, 26/10: 38 'heating 10X400 mt + rec. 90''(1'17''> 1'20'') + 1000 meters in 3'16''.
Wednesday, 27/10: slow run (70 'to 4'32''/ km).
Thursday, 28/10: 21 'heating 10X400 mt + rec. 90''(1'16''> 1'12'').
Friday, 29/10: slow running hilly (66 'to 4'25''/ km) .
Saturday, 30/10: slow run (60 'to 4'29''/ km).
Sunday, 31/10: race Alba, 10 km in 35'40''.
miles per week: 99.