The slight muscle strain that I suffered two weeks ago the sun made me fear that lasts more than it actually was.
As mentioned in the last post because I recovered well and quickly with two deep massage, and especially with a crack dall'osteo complete rest for two days (as well as a homeopathic treatment of Rhus tox, pacebo effect or not?). Rest I have reclaimed a lot, so much so that during the seven days spent on vacation with Constance Frabosa I raced well, not so much the pace but as for the feelings of his leg cool and responsive. I also finally abandoned shoes with mustache, the Pegasus had been the last that I will just nail in snow, returning to the Saucony Jazz have been one of the few medium-plan-close to me well wrap the forefoot. Thanks to them I just found the right fit of feeling that has long tried and resolved those light but annoying pains in the joints of the ankles.
The training sessions did not reflect those of the previous weeks, some for riapartire cautious but also for working out logistical problems on a path milked-and-haul such as that of the Blackbird in nearby Mondovi.
Monday I recovered from a long sleep in which I have not felt anything in the sun if not a nuisance classic residual contracture almost absorbed, Tuesday I tried again to run a bit more brilliant with a varied mix that I like very much that the 3'-2'-1 'with equal recovery repeated three times. Wednesday is recovering in the afternoon and skiing / balanced with the costs and while Thursday Grisu replied the varied but in this case of a 'recovery a' preceded by nonstop 35 'race. Friday morning, beautiful day with clear skies as never makes me want to run a long time to feel it is the week that the legs are good and lead me close to 20 km in 4'13''/ km without any problem. Saturday we are back in Turin and run easy in view of pre-race Sunday. Sunday, for the third time ( here and here previous esperinze) ricalpestare go to the streets of the Principality of Monaco on the occasion of the Christmas classic Cursa de .
In the company of Constance, and other friends of Grisu Cuneo left early to take us through the various Maritime Alps and in the area. Unfortunately, the trip is longer than usual due to a landslide that forces us to divert up to a slow and Sospel curvosa to target stubborn then the police make us turn twice to park the van because of the long wheelbase can not go into the underground parking. Okay, we can manage everything and start warming by just less twenty-five minutes away, also Costanza tries to return to racing after three months after surgery.
The day is beautiful, clear skies and pleasant temperatures enough to make me run with only a sleeveless undershirt and under. The street is given a few minutes after 10:30, as usual at the start kamikaze stepping stone for many I tipped my hand. Is not a race as training was Trino real race for me but to serve as a test to see how far they are in the preparation, which I am very curious since I'm not doing momanto specific work for the race pace. The sensations are very good, I know the path race and I know that the two will be the most difficult climb to the Royal Palace, I face very well recovering some positions and the subsequent ascent to the casino. The group where I am and what I joined to be reached on the first goes over bumps me down and takes me straight to the departure of the Grand Prix and then the climb that will take us to the casino, uses the work of other athletes, but then knows that the climb is democratic and shortening up little by little I can to take advantage of a few tens of meters that will increase in subsequent descent through the famous par Fairmont hairpin. Arriving on the seafront turn left and then come back after the halfway point and go under the tunnel, still runs well and even if I start to feel pressure to be the limit, the athlete before me and that I recognize to be my friend Michele Chiefari met this summer in the Giro d'Imperia loses ground against me, I reached him just before entering the tunnel. A few words of encouragement and reciprocal step, even a little encouraged by the large audience kilometers and crossed the line in fourteenth place .
good feeling and a good pace of 3'20''per kilometer that make me good hope for the beginning of the season muddy the cross.
Monday 6 / 12: slow run (76 'to 4'23''/ km) .
Tuesday 7 / 12: 40 'heating + varied 1'3'2'1'3'2'1'3'2'1' equal rec. tot. 10.2 km in 3'44''/ km.
Wednesday 8 / 12: long stroke fast (63 'to 4'18''/ km) .
Thursday 9 / 12: slow run (35 'to 4'27''/ km) + changed a' rec.1 '(7.8 km 3'38''/ km) .
Venerdì 10/12: corsa lunga svelta (85' a 4'13''/km) .
Sabato 11/12: corsa lenta (41' a 4'25''/km) .
Domenica 12/12: gara a Montecarlo 10 km in 33'32''.
Km settimanali: 108.
As mentioned in the last post because I recovered well and quickly with two deep massage, and especially with a crack dall'osteo complete rest for two days (as well as a homeopathic treatment of Rhus tox, pacebo effect or not?). Rest I have reclaimed a lot, so much so that during the seven days spent on vacation with Constance Frabosa I raced well, not so much the pace but as for the feelings of his leg cool and responsive. I also finally abandoned shoes with mustache, the Pegasus had been the last that I will just nail in snow, returning to the Saucony Jazz have been one of the few medium-plan-close to me well wrap the forefoot. Thanks to them I just found the right fit of feeling that has long tried and resolved those light but annoying pains in the joints of the ankles.
The training sessions did not reflect those of the previous weeks, some for riapartire cautious but also for working out logistical problems on a path milked-and-haul such as that of the Blackbird in nearby Mondovi.
Monday I recovered from a long sleep in which I have not felt anything in the sun if not a nuisance classic residual contracture almost absorbed, Tuesday I tried again to run a bit more brilliant with a varied mix that I like very much that the 3'-2'-1 'with equal recovery repeated three times. Wednesday is recovering in the afternoon and skiing / balanced with the costs and while Thursday Grisu replied the varied but in this case of a 'recovery a' preceded by nonstop 35 'race. Friday morning, beautiful day with clear skies as never makes me want to run a long time to feel it is the week that the legs are good and lead me close to 20 km in 4'13''/ km without any problem. Saturday we are back in Turin and run easy in view of pre-race Sunday. Sunday, for the third time ( here and here previous esperinze) ricalpestare go to the streets of the Principality of Monaco on the occasion of the Christmas classic Cursa de .
In the company of Constance, and other friends of Grisu Cuneo left early to take us through the various Maritime Alps and in the area. Unfortunately, the trip is longer than usual due to a landslide that forces us to divert up to a slow and Sospel curvosa to target stubborn then the police make us turn twice to park the van because of the long wheelbase can not go into the underground parking. Okay, we can manage everything and start warming by just less twenty-five minutes away, also Costanza tries to return to racing after three months after surgery.
The day is beautiful, clear skies and pleasant temperatures enough to make me run with only a sleeveless undershirt and under. The street is given a few minutes after 10:30, as usual at the start kamikaze stepping stone for many I tipped my hand. Is not a race as training was Trino real race for me but to serve as a test to see how far they are in the preparation, which I am very curious since I'm not doing momanto specific work for the race pace. The sensations are very good, I know the path race and I know that the two will be the most difficult climb to the Royal Palace, I face very well recovering some positions and the subsequent ascent to the casino. The group where I am and what I joined to be reached on the first goes over bumps me down and takes me straight to the departure of the Grand Prix and then the climb that will take us to the casino, uses the work of other athletes, but then knows that the climb is democratic and shortening up little by little I can to take advantage of a few tens of meters that will increase in subsequent descent through the famous par Fairmont hairpin. Arriving on the seafront turn left and then come back after the halfway point and go under the tunnel, still runs well and even if I start to feel pressure to be the limit, the athlete before me and that I recognize to be my friend Michele Chiefari met this summer in the Giro d'Imperia loses ground against me, I reached him just before entering the tunnel. A few words of encouragement and reciprocal step, even a little encouraged by the large audience kilometers and crossed the line in fourteenth place .
good feeling and a good pace of 3'20''per kilometer that make me good hope for the beginning of the season muddy the cross.
Monday 6 / 12: slow run (76 'to 4'23''/ km) .
Tuesday 7 / 12: 40 'heating + varied 1'3'2'1'3'2'1'3'2'1' equal rec. tot. 10.2 km in 3'44''/ km.
Wednesday 8 / 12: long stroke fast (63 'to 4'18''/ km) .
Thursday 9 / 12: slow run (35 'to 4'27''/ km) + changed a' rec.1 '(7.8 km 3'38''/ km) .
Venerdì 10/12: corsa lunga svelta (85' a 4'13''/km) .
Sabato 11/12: corsa lenta (41' a 4'25''/km) .
Domenica 12/12: gara a Montecarlo 10 km in 33'32''.
Km settimanali: 108.
Panorami dal giro del Merlo: Mondovì Piazza e il Monviso. 
Ultimi metri alla Cursa de Natale, sullo sfondo Michele Chiefari. 
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