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 .
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