Indian Motorcycle Jewelry

20-26/9 + MARATHON TRAINING OF VCO

Con la settimana da poco conclusa si può say that most of the work is done in preparation to Carpi. Less than two weeks from the appointment with the marathon because I can only reduce the load and hope that all mileage bear fruit, the chest has already arrived home and inexorable countdown!
Work on 30 km of two Saturdays ago was longer than expected to recover and so I repeated late on Wednesday by sacrificing the long three hours on Thursday, which in any case would be reduced in length as I continue to suffer even in alternate moments in the joints of ankles and feet.
Sunday for the trip to Gravellona Marathon the VCO. I wanted to run because is a well-organized race in places that I like a lot, like I did in Carmagnola I inserted into the training program with the intention to hold a pace close to that I should keep in Carpi.
Sunday morning meeting and then to the stage of Gravellona Toce little at a time where we meet with several bloggers, from Patty in the distribution of service packs and then the elf race landlord Pimp, Teo, Luke, Hal, Furio, Stefano , Kikko, Lucky, David, ... it lacks a , who will join us later in the game since early bike from London for the last rush of endorphins before surgery to the foot (145 km cycling time you want to be ...! ).
Alle 10 si parte. Come ho detto l'idea è quella di mantenere un ritmo simile a quello tenuto alla mezza di Carmagnola e quindi di qualche secondo più veloce del passo maratona. La giornata è stupenda, cielo terso, temperatura fresca grazie a una leggera brezza che in alcuni momenti si rinforza dando fastidio. Il percorso è il solito di sempre, una prima parte inserita nel tecno-parco per poi uscirne a Feriolo, costeggiare il Lago Maggiore e tagliare in dentro per passare vicino a quello di Mergozzo e riavvicinarsi a Gravellona dove si concluderà sulla pista di atletica dello stadio.
La mia gara si può rapidamente dividere in due momenti. salienti. Il primo fino al chilometro 15, in cui sono riuscito a correre bene is on schedule and the second that little by little I began to experience the muscle fatigue, especially at the level of the hamstrings, which I was dragged for almost the whole week. The last few miles and then I found them a bit longer than usual, but tightening the teeth are able to bring his legs with a discreet arrival fastest time of 1:18 '37'', a hair higher than 1: 17 '10''expected.
As often happens when you run in the time zone was managed by Pimp reintegration in collaboration with Patty and she saw us all busy with their knees under the table in a farmhouse in Ornavasso, perfect ending for a great day of sport and friends.

Monday 20/9: corsa lenta (74' a 4'40''/km).
Martedì 21/9: corsa lenta rigenerante (33' a 4'50''/km, 116 fc media).
Mercoledì 22/9: 32' riscaldamento + ripetute 1000 mt-2000-3000-3000-2000-1000 (3'35''-7'15''-10'52''-10'56''-7'16''-3'32'') rec. 600 mt in 3'00''; totale 16,6 km a 3'57''/km, 159 fc media.
Giovedì 23/9: corsa lenta rigenerante (35' a 4'44''/km, 121 fc media).
Venerdì 24/9: slow run regenerating (47 'to 4'47''/ km).
Saturday 25 / 9: slow run technical + 5X (41 'to 4'40''/ km).
Sunday 26 / 9: Marathon race of the VCO, 21.1 km in 1:18 '37''to 3'44''/ km.

miles per week: 96.

The other photos found by the blogger friends Lucky , Patty and Stefano .

Dora Back Pack Favor Bags

WEEKS WEEKS TRAINING

The process of moving closer to the Marathon di Carpi è entrato finalmente nell'ultimo mese. Il più dal lavoro ormai è stato fatto mi aspettano solo due settimane di carico e due più leggere di scarico pre gara.
Nella settimana appena conclusa ho corso bene le ripetute del martedì mentre giovedì ho dovuto ridurre il lungone da due ore e mezza: la testa era da una parte e le gambe da un'altra, se poi aggiungiamo che le caviglie hanno ripreso a cigolare (forse perchè ho interrotto l'assunzione di arnica) il cerchio si chiude. Il RM +10'' di trenta chilometri in programma domenica lo anticipo a Mondovì sabato mattina per essere libero e poter accompagnare Costanza a Verbania per il triathlon del Lago Maggiore , e qui mi riscatto. Partenza realized just under 4'00''/ km to take measurements with the location of the Blackbird, which is slightly rough with a first part which tends to rise more and a second counter to go down, so the pace is never uniform, and after the first twenty kilometers run relatively easy to start and be more uneven, but the light can still help maintain the happy ending to the average pace of 3'51''/ km.

Monday 13 / 9: slow run (75 'to 4'35''/ km, average 133 fc).
Tuesday 14 / 9: 32 '+ repeated heating 1000 mt-2000-3000-3000-2000-1000 (3'36''-7'20''-10'53''- 10'57''-7'19''-3'31'') rec. 600 mt in 3'00''; totale 15,6 km a 3'57''/km.
Mercoledì 15/9: corsa lenta (75' a 4'35''/km, 128 fc media).
Giovedì 16/9: corsa lunga (2:00' a 4'31'', 131 fc media).
Venerdì 17/9: corsa lenta rigenerante + 5X tecnici (51' a 4'41''/km, 123 fc media).
Sabato 18/9: corsa media 30 km in 1:55' (3'51''/km, 154 fc media).
Sunday 19 / 9: regenerating slow run (35 'to 4'41''/ km).

miles per week: 132.

Silver City Small Imax

13-19/9 30/8-5/9 6-12/9 + & PEPPER & THE MARATHON RACE TO AUTUMN TRAN

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.

Somadaj photos, album Full here .