My article on roubini.com or voxeu.org
Tuesday, November 30, 2010
Monday, November 29, 2010
If The Mpv Isabnormal
TRAINING WEEK 22-28/11 + HALF MARATHON RACE TRAINING OF LAND WATER WEEK TRAINING
Altri sette giorni di preparazione sono stati archiviati senza grandi difficoltà. Poco alla volta sembra che il risentimento al tendine che mi fa cigolare la caviglia stia regredendo, non sto assumendo niente ma Costanza con due bei massaggi mi decontratto il basso polpaccio che da parecchio non era oggetto delle sue cure.
I lavori che ho eseguito sono stati molto simili a quelli corsi la settimana precedente: al martedì ho corso gli sprint in salita seguiti dal 2000 mt e giovedì l'interval training sui 200 mt con esercizi di andature tra i recuperi. Tra questi due lavori un bel lungo insieme a Jerome mercoledì sera, parlando del più e del meno abbiamo finito a correre sotto i 4'10'' al mille senza difficoltà: potere delle uscite in compagnia! Domenica infine dovevo correre un medio lungo e d'accordo con l'allenatore sono andato a Trino dove era in programma la Mezza maratona delle Terra d'Acqua (ghiacciata). E si... ghiacciata perchè come le previsioni meteo avevano preannunciato in mattinata è caduta la prima neve a bassa quota e purtroppo ciò ha rovinato parzialmente lo svolgersi della manifestazione. La società organizzatrice infatti, il Torball Club , ha come scopo quello di offrire l'opportunità ai ragazzi non vedenti di praticare l'attività sportiva e le condizioni meteo hanno reso un pò più difficoltosa la gara per questi Atleti, i ragazzi dell'handbike invece non hanno potuto proprio gareggiare for the obvious impracticality of their vehicles on snow.
But it's when the weather is against you see the value of a good organization, to welcome us we found a sports hall where there was everything you need: Delivery chest, race packet pick the abundant restaurants, delivery bags , showers (bollenti!) and award ceremonies at the adjacent Great Hall of the schools. Given the difficult conditions I decide to run with the Pegasus and let dry in the Boston bag, a few minutes of heating and took me behind the starting line where after the usual litany do not start until you are all behind the inflatable we leave. My tactic is very simple It is divided into two basic points: to stand and run between 3'40''and 3'45''/ km.
After a few hundred meters I understand that it will be much more likely to rate second thought, it can reach the best compromise between balance and a challenging race on average. The path is a back-and-forth in the first half we have a bit of wind behind it, I try to run as much as possible on the edge of the road where the snow is fresh and offers a better grip than the crushed by car. During the first five kilometers suffer a slight soreness in ulceration, perhaps due to the cold, which slowly fades away allowing me to run well to the village of Costanzana where you go back to Trinity. The first favorable wind now against the first side then turn right after all. The flakes of snow and ice are almost painful in my eyes, I promise to use glasses for clear lenses next time.
Head down and hands without feeling now I face the last few miles are just as almost the entire duration of the race and in front of me I see a couple of athletes who come. I try to slightly increase the pace but I just get the result slip more on support and refrain from doing so, the rest for me today is not race. Crosses the finish line about twenty seconds in the 80 ', I can not even stop the trials for the cold and without I run to stop the building and throw myself under a hot shower that brings me back into the world of the living.
after the race I have the pleasure to meet Charles, Jean and Sylvia, Friends RunningForum , as well as get to know MadeInJapane Setragono and promoter of a charity that will show you short when it is final.
Monday, 22/11: slow run (67 'to 4'30''/ km) .
Tuesday, 23/11: 33 'heating + sprint uphill 15X150 m rec. 60''(39''> 28'') rec. 3 '+ 1X 2000 mt in 6'45''.
Mercoledì 24/11: corsa lunga svelta (78' a 4'18''/km) .
Giovedì 25/11: 7X 20 squat corpo libero + 31' riscaldamento + 15X200 mt rec. 75'' (34''>32'').
Venerdì 26/11: corsa collinare (67' a 4'31''/km) .
Sabato 27/11: corsa lenta (44' a 4'27''/km) + 5X tecnici .
Domenica 28/11: gara a Trino, 21 km in 1:19'41''.
Km settimanali: 108.
I lavori che ho eseguito sono stati molto simili a quelli corsi la settimana precedente: al martedì ho corso gli sprint in salita seguiti dal 2000 mt e giovedì l'interval training sui 200 mt con esercizi di andature tra i recuperi. Tra questi due lavori un bel lungo insieme a Jerome mercoledì sera, parlando del più e del meno abbiamo finito a correre sotto i 4'10'' al mille senza difficoltà: potere delle uscite in compagnia! Domenica infine dovevo correre un medio lungo e d'accordo con l'allenatore sono andato a Trino dove era in programma la Mezza maratona delle Terra d'Acqua (ghiacciata). E si... ghiacciata perchè come le previsioni meteo avevano preannunciato in mattinata è caduta la prima neve a bassa quota e purtroppo ciò ha rovinato parzialmente lo svolgersi della manifestazione. La società organizzatrice infatti, il Torball Club , ha come scopo quello di offrire l'opportunità ai ragazzi non vedenti di praticare l'attività sportiva e le condizioni meteo hanno reso un pò più difficoltosa la gara per questi Atleti, i ragazzi dell'handbike invece non hanno potuto proprio gareggiare for the obvious impracticality of their vehicles on snow.
But it's when the weather is against you see the value of a good organization, to welcome us we found a sports hall where there was everything you need: Delivery chest, race packet pick the abundant restaurants, delivery bags , showers (bollenti!) and award ceremonies at the adjacent Great Hall of the schools. Given the difficult conditions I decide to run with the Pegasus and let dry in the Boston bag, a few minutes of heating and took me behind the starting line where after the usual litany do not start until you are all behind the inflatable we leave. My tactic is very simple It is divided into two basic points: to stand and run between 3'40''and 3'45''/ km.
After a few hundred meters I understand that it will be much more likely to rate second thought, it can reach the best compromise between balance and a challenging race on average. The path is a back-and-forth in the first half we have a bit of wind behind it, I try to run as much as possible on the edge of the road where the snow is fresh and offers a better grip than the crushed by car. During the first five kilometers suffer a slight soreness in ulceration, perhaps due to the cold, which slowly fades away allowing me to run well to the village of Costanzana where you go back to Trinity. The first favorable wind now against the first side then turn right after all. The flakes of snow and ice are almost painful in my eyes, I promise to use glasses for clear lenses next time.
Head down and hands without feeling now I face the last few miles are just as almost the entire duration of the race and in front of me I see a couple of athletes who come. I try to slightly increase the pace but I just get the result slip more on support and refrain from doing so, the rest for me today is not race. Crosses the finish line about twenty seconds in the 80 ', I can not even stop the trials for the cold and without I run to stop the building and throw myself under a hot shower that brings me back into the world of the living.
after the race I have the pleasure to meet Charles, Jean and Sylvia, Friends RunningForum , as well as get to know MadeInJapane Setragono and promoter of a charity that will show you short when it is final.
Monday, 22/11: slow run (67 'to 4'30''/ km) .
Tuesday, 23/11: 33 'heating + sprint uphill 15X150 m rec. 60''(39''> 28'') rec. 3 '+ 1X 2000 mt in 6'45''.
Mercoledì 24/11: corsa lunga svelta (78' a 4'18''/km) .
Giovedì 25/11: 7X 20 squat corpo libero + 31' riscaldamento + 15X200 mt rec. 75'' (34''>32'').
Venerdì 26/11: corsa collinare (67' a 4'31''/km) .
Sabato 27/11: corsa lenta (44' a 4'27''/km) + 5X tecnici .
Domenica 28/11: gara a Trino, 21 km in 1:19'41''.
Km settimanali: 108.
Nell'ordine: Jean e Carlo, la partenza, io a circa due chilometri dall'arrivo (foto di Salvatore Ferretti). Altre foto sul blog di Capasso 1 e 2 , e Biella e dintorni .
Wednesday, November 24, 2010
Creatine Hydrochloride Side Effects
15-21/11 8-14/11
Con una bella uscita domenica sera al Colle della Maddalena Jerome is in good company ended another week of training characterized by general good feeling.
Monday with the work of strengthening the uphill sprint finish in the 2000 meters with good progress at a good pace, easy Tuesday and Wednesday along the hilly course always a good rhythm. I have repeated on Thursday replaced the 400 meters with those in the 200 meters with exercises running technique during recoveries, deadly. Friday hill again but on a more challenging path, around the tuff + Cavoretto for those of the post, to follow Saturday easy ride. Sunday, having to work till 16, I organize with Jerome for a ride in the hills at night: he is preparing un gara trail in notturna, la SaintèLyon di 69 km e gentilmente mi fa correre con lui in questa uscita particolare (per me) con frontale su per i sentieri del Parco della Rimembranza che ci porteranno ai piedi del Faro della Vittoria che dalla collina domina su Torino e la illumina col suo faro. Grazie ancora Jerome per la bella esperienza! Qui le sue foto.
Lunedì 15/11: 26' riscaldamento + sprint in salita 15X150 mt rec. 60'' (30''>28'') rec. 3' + 1X 2000 mt in 6'32''.
Martedì 16/11: slow run (81 'to 4'31''/ km) .
Wednesday, 17/11: slow running hilly (65 'at 4'25''/ km) .
Thursday, 18/11: 36 'heating 15X200 mt + rec. 75''(35''> 34'').
Friday, 19/11: hilly long run (88 'to 4'25''/ km) .
Saturday, 20/11: slow run (67 'to 4'25''/ km) .
Sunday, 21/11: long hilly ride (1:53 'at 4'43''/ km) .
miles per week: 117.
Monday with the work of strengthening the uphill sprint finish in the 2000 meters with good progress at a good pace, easy Tuesday and Wednesday along the hilly course always a good rhythm. I have repeated on Thursday replaced the 400 meters with those in the 200 meters with exercises running technique during recoveries, deadly. Friday hill again but on a more challenging path, around the tuff + Cavoretto for those of the post, to follow Saturday easy ride. Sunday, having to work till 16, I organize with Jerome for a ride in the hills at night: he is preparing un gara trail in notturna, la SaintèLyon di 69 km e gentilmente mi fa correre con lui in questa uscita particolare (per me) con frontale su per i sentieri del Parco della Rimembranza che ci porteranno ai piedi del Faro della Vittoria che dalla collina domina su Torino e la illumina col suo faro. Grazie ancora Jerome per la bella esperienza! Qui le sue foto.
Lunedì 15/11: 26' riscaldamento + sprint in salita 15X150 mt rec. 60'' (30''>28'') rec. 3' + 1X 2000 mt in 6'32''.
Martedì 16/11: slow run (81 'to 4'31''/ km) .
Wednesday, 17/11: slow running hilly (65 'at 4'25''/ km) .
Thursday, 18/11: 36 'heating 15X200 mt + rec. 75''(35''> 34'').
Friday, 19/11: hilly long run (88 'to 4'25''/ km) .
Saturday, 20/11: slow run (67 'to 4'25''/ km) .
Sunday, 21/11: long hilly ride (1:53 'at 4'43''/ km) .
miles per week: 117.
Tuesday, November 23, 2010
Friday, November 19, 2010
Thursday, November 18, 2010
Trang Web Nay Coi Cung Hay, Virus
The first phase of winter training is going fairly regularly, your legs begin to get well and although I think now has some good race pace are happy with the way is moving closer to the cross.
These days I feel very responsive, ankles, although sometimes complain if they do not wear creaking le scarpe che dicono loro, fanno un buon lavoro di spinta. Ciò forse anche a conferma di quel che mi diceva l'amico Graziano, ovvero che secondo il suo parere alla maratona sono arrivato stanco, adesso riducendo i carichi sembra quasi che stia uscendo tutto il lavoro fatto in estate. Pazienza, si guarda avanti.
Nella settimana trascorsa ho introdotto, di testa mia, un classico lavoro che mi ha sempre dato buoni riscontri: gli sprint in salita seguiti da una prova medio/lunga in questo caso un 2000 mt, che ho affrontato lunedì. Giovedì ho replicato il lavoro sui 400 mt con recupero breve e infine domenica, anzichè il variato lento+medio ho corso con la buona compagnia di Jerome un lungo apace with slight increase in the final. Training conducted in the morning because of the evening I went to see and applaud the friends engaged in the marathon in Turin, including an excellent Lorenzo Perlo file that the staff on taking it away just 22 seconds over the 2:30,''I'm sure next year may fall below the wall of 150 '.
Monday 8 / 11: 40 '+ heating sprint uphill 15X150 m rec. 60''(30''> 28'') rec. 3 '+ 1X 2000 meters in 6'45''.
Tuesday 9 / 11: slow run (73 'to 4'34''/ km) .
Wednesday, 10/11: slow run (76 'to 4'36''/ km) .
Thursday, 11/11: 33 'heating 14X400 mt + rec. 90''(1'14''> 1'12'').
Friday, 12/11: slow run (80 'at 4'34''/ km) .
Saturday, 13/11: slow running hilly (66 'to 4'27''/ km) .
Sunday, 14/11: slow run (78 ' at 4'21''/ km) .
miles per week: 116.
These days I feel very responsive, ankles, although sometimes complain if they do not wear creaking le scarpe che dicono loro, fanno un buon lavoro di spinta. Ciò forse anche a conferma di quel che mi diceva l'amico Graziano, ovvero che secondo il suo parere alla maratona sono arrivato stanco, adesso riducendo i carichi sembra quasi che stia uscendo tutto il lavoro fatto in estate. Pazienza, si guarda avanti.
Nella settimana trascorsa ho introdotto, di testa mia, un classico lavoro che mi ha sempre dato buoni riscontri: gli sprint in salita seguiti da una prova medio/lunga in questo caso un 2000 mt, che ho affrontato lunedì. Giovedì ho replicato il lavoro sui 400 mt con recupero breve e infine domenica, anzichè il variato lento+medio ho corso con la buona compagnia di Jerome un lungo apace with slight increase in the final. Training conducted in the morning because of the evening I went to see and applaud the friends engaged in the marathon in Turin, including an excellent Lorenzo Perlo file that the staff on taking it away just 22 seconds over the 2:30,''I'm sure next year may fall below the wall of 150 '.
Monday 8 / 11: 40 '+ heating sprint uphill 15X150 m rec. 60''(30''> 28'') rec. 3 '+ 1X 2000 meters in 6'45''.
Tuesday 9 / 11: slow run (73 'to 4'34''/ km) .
Wednesday, 10/11: slow run (76 'to 4'36''/ km) .
Thursday, 11/11: 33 'heating 14X400 mt + rec. 90''(1'14''> 1'12'').
Friday, 12/11: slow run (80 'at 4'34''/ km) .
Saturday, 13/11: slow running hilly (66 'to 4'27''/ km) .
Sunday, 14/11: slow run (78 ' at 4'21''/ km) .
miles per week: 116.
Transition to 36 km course in France. Ruggero Pertile in the order that the tread is going to recover and win the race, Lorenzo is still in good thrust, the group of 2:46 'with the dragon Stefano (1497), superGiovo Rinaldi (40) and the background Stefano Benatti, Dad Traslaval that the 50 years ended his 99th marathon with staff of 2:48 '20''(red bandana).
Wednesday, November 17, 2010
Wedding Program With Timeline
Europe at the time of the Crisis - A Republic
really can skip the euro as the EU president says Van Rompuy? Italy could be like Ireland and Portugal? Discussants economist Vincenzo Visco (Pd), Paul Manasseh (Professor of Economics at Bologna) and the Brussels correspondent Andrea Bonanni. Massimo leads Giannini.Intervento Republic TV, with Massimo Giannini and Vincenzo Visco (from TV Republic, November 17, 2010, for a summary see here ) 
really can skip the euro as the EU president says Van Rompuy? Italy could be like Ireland and Portugal? Discussants economist Vincenzo Visco (Pd), Paul Manasseh (Professor of Economics at Bologna) and the Brussels correspondent Andrea Bonanni. Massimo leads Giannini.Intervento Republic TV, with Massimo Giannini and Vincenzo Visco (from TV Republic, November 17, 2010, for a summary see here ) Sunday, November 14, 2010
Chris Reeve Knives Dvd
Ingredients
A dozen apples
The whites of 4 eggs
blackberry jam (or another if you prefer)
procedure
Whisk the egg whites of eggs.
Wash, peel and remove the core all the apples.
would thus put into a baking dish.
Fill the cavity of each of them with jam.
Cover the surface of apples and the spaces between them upon application over the egg whites.
Bake the pan for 30 minutes at 180 ° C (preheated).
careful because the time is indicative enough that the egg whites become brownish so that the cooking is sufficient. NB This
ricetta non ho utilizzato lo zucchero perchè sia le mele che la marmellata sono già dolci!
Urination After Plan B
E' la stagione dei cachi!
Buoni e dolci al punto giusto per una mousse!
Ingredienti
5 cachi maturi
100 gr di zucchero di canna
1 manciata di amaretti
1 goccio di liquore all'amaretto (facoltativo)
1 confezione piccola di panna liquida per dolci
Procedimento
Sbriciolare gli amaretti e montare la panna.
Lavare e sbucciare i cachi quindi frullarli; amalgamare alla crema ottenuta lo zucchero ed il liquore amaretto (you can also use brandy). Stir the mixture slowly and then
first obtaining the macaroons and cream.
Pour the mousse into a mold or a lot smaller. I chose the latter because the portions so I have for my lunch box in the office!
Let stand in refrigerator several hours until the mousse is frozen solid, will have a consistency similar to pudding.
Enjoy! ;-)
Tuesday, November 9, 2010
Blaze King Wood Stove Price
WEEK TRAINING TRAINING TRAINING WEEK WEEK
Monday 1 / 11: rest.
Tuesday 2 / 11: 30 'heating 14X400 mt + rec. 90''(1'16''> 1'14'').
Wednesday 3 / 11: slow run hilly (73 'to 4'21''/ km).
Thursday 4 / 11: 30 'heating 10X400 mt + rec. 90''(1'17''> 1'12'').
Friday 5 / 11: slow running hilly (45 'to 4'33''/ km) .
Saturday 6 / 11: rest.
Sunday 7 / 11: long run (1:45 'at 4'41''/ km) .
miles per week: 78. 
week a little troubled that which ended Sunday, I ran well in some releases but I had to neglecting two appointments that I wanted.
Monday because of heavy rain I decided not to go out, so I could run but I had to recover from the race in Dawn of the day before and I have chosen for a complete rest in the heat. 400 meters on Tuesday repeated that I replicated Thursday because I'm slow, and when the show, however, gradually began to improve. Friday Saturday easy because I had to run to the Command event which has run the park's herd, but I was suffering from a bad cold with fever and probably a few lines of Saturday morning so I had to stay in bed for strength di cose.
Malanno che mi ha fatto rinunciare anche alla maratonina inserita nella prima edizione dell' Ecomaratona del Barbaresco e del Tartufo Bianco d'Alba in cui l'amico Jerome si è aggiudicato un ottimo terzo posto nella distanza lunga.
Domenica mattina fortunatamente stavo meglio (echinacea's power) e ho raccolto l'invito di Paulin e di un ritrovato Spaghetto per andare a correre un bel lungo tranquillo.
Proprio oggi sono stati pubblicati on-line i calendari Fidal per i cross, credo che correrò il 30 gennaio a Trofarello il Trofeo Zurletti e il 13 febbraio il cross di Fossano valevole per il Campionato di Società. Poi se si andrà the national finals well, otherwise I will run the concurrent cross Borgaretto who last year gave me great satisfaction, although only seven days from the Lago Maggiore Half Marathon where I want to do well ... mah see, yet it is still early. You should first train and get fit ...
Monday because of heavy rain I decided not to go out, so I could run but I had to recover from the race in Dawn of the day before and I have chosen for a complete rest in the heat. 400 meters on Tuesday repeated that I replicated Thursday because I'm slow, and when the show, however, gradually began to improve. Friday Saturday easy because I had to run to the Command event which has run the park's herd, but I was suffering from a bad cold with fever and probably a few lines of Saturday morning so I had to stay in bed for strength di cose.
Malanno che mi ha fatto rinunciare anche alla maratonina inserita nella prima edizione dell' Ecomaratona del Barbaresco e del Tartufo Bianco d'Alba in cui l'amico Jerome si è aggiudicato un ottimo terzo posto nella distanza lunga.
Domenica mattina fortunatamente stavo meglio (echinacea's power) e ho raccolto l'invito di Paulin e di un ritrovato Spaghetto per andare a correre un bel lungo tranquillo.
Proprio oggi sono stati pubblicati on-line i calendari Fidal per i cross, credo che correrò il 30 gennaio a Trofarello il Trofeo Zurletti e il 13 febbraio il cross di Fossano valevole per il Campionato di Società. Poi se si andrà the national finals well, otherwise I will run the concurrent cross Borgaretto who last year gave me great satisfaction, although only seven days from the Lago Maggiore Half Marathon where I want to do well ... mah see, yet it is still early. You should first train and get fit ...
Monday 1 / 11: rest.
Tuesday 2 / 11: 30 'heating 14X400 mt + rec. 90''(1'16''> 1'14'').
Wednesday 3 / 11: slow run hilly (73 'to 4'21''/ km).
Thursday 4 / 11: 30 'heating 10X400 mt + rec. 90''(1'17''> 1'12'').
Friday 5 / 11: slow running hilly (45 'to 4'33''/ km) .
Saturday 6 / 11: rest.
Sunday 7 / 11: long run (1:45 'at 4'41''/ km) .
miles per week: 78.
Thursday, November 4, 2010
Cute Camera Bags At Target
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.
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.
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