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Tech Tips

Some time ago I wrote that I wanted to understand how to develop my training ahead of the Tour de We combine Province (ULP) , a long and sustained commitment, new to me: over 1,000 km in 40 days consecutive, half of whom ran with bigiornaliere ( stages, statistics). May be limited to reduce the rate of stroke during the tour ULP than my current level, and this in itself will be enough to get to the bottom? It is good to go all the resistance? Make training slower than my habits? There may be a marathon in the run-up? Now missed two months at the start, a minimum time but I still sufficient to adjust the shot (taking into account that the race is still part of my life all year round).

Orlando Pizzolato (photo taken from orlandopizzolato.com)

Since I have deep respect Orlando Pizzolato, and in the past I relied on him as a coach to improve myself, I just came naturally share with him my doubts. According to its organizational experiences have also quickly realized that such a project requires a lot of nervous energy to manage contacts and travel. So the specific load of the race will be added to the external load and the organization of life (as early as this!). Orlando

According to promote a physical adjustment need adequate preparation that emphasizes the good physical condition in order to support good miles run at every stage and encourage a proper muscle recovery. So I suggested to develop a cycle training where to get used to travel a reasonable number of miles both in the single session is supporting sessions close together.

For example, in the long weekend I could go up to 30km along hill tracks (fortunately there in my zone) adapting the pace to complete the distance. In the middle of the week but I could hold two long sessions close (15 km +15 km, but 20 +15 or 18 +18) so that the body gets used to short recovery time.

require a lot of miles to take care of aspects will also outline. So the advice is to enter a weekly session enhancement muscles of the legs to increase resistance to stress, and hold regular sessions of stretching .

To summarize we can say that will focus a lot on strength: both with regard to the mileage that the timing of recovery. My muscles are advised

:-) Well, I had both confirmed some ideas that my precious advice. Publicly thank Orlando for his advice that I have already started to follow.

After 6 Weeks In Plaster For An Ankle

week rather difficult

It ended a week with two faces, and the last part is what usually remains in the memory more ... So I can smile again. Last week I argued

dental work and something went smoothly. I think I need mental hygienist, oops, better teeth, I could ask for advice on a lively settant'enne which they will ...

I have some problem due to the system that the dentist gave me last Friday. I ran until Monday evening with some difficulty, but all in all I think I can continue recovery, however, the swelling has not decreased and, indeed, I started the week with more pain especially glands, difficulty in swallowing and the need for anti-inflammatory. Forced stop (and perhaps wise). Even the rain played against: running in the rain with similar problems seems excessive to me. There remains the hope of resolving in a few days and that there is a time to recover.
Of course I was not with our hands and continued to print itineraries and contact the people who should support the individual stages.

Friday I returned to the dentist, but the problem is not resolved, improved yes, but I still have pain and inflammation. However, I started running and I put together a good sequence of exercises.

Monday 14 / 2:	Fund slow : 13 km in 59'35''(average rate: 4'35 "/ km)
Tuesday 15 / 2:	Rest
Wednesday 16 / 2:	Rest
Thursday 17 / 2:	Rest
Friday 18 / 2:	Fund slow : 12 km in 55'30 '(4'38 "/ km)
Saturday 19 / 2:	Fund slow : 15 km in 1:08 '38''(4'35 "/ km)
Sunday 20 / 2:	Morning - Long Slow : 21 km in 1:38 '14" (4'41 "/ km ) Afternoon - Fund slow : 15 km in 1:11 '58 "(4'48" / km) twice a day, total: 36 km

short, despite all I've done a good weekend even bother with the teeth, inflammation, gland problems, but all left me and running today despite the light rain, I still tried to round training changing a bit 'paths. Concerns about the planning of training have been clarified, but this is dettaglierò in an upcoming post.

Stay tuned.

Wording For Wedding Invitations; Asking Cash

Not bad, given all the garnish!

The blog is getting rich more and the other pieces of the puzzle are going in their place. Every so often happens that the "piece" is not the most suitable combination with others, but the overall image is more recognizable from time to time.

As for the race, I want to understand how to develop my training, if you continue like that or try to develop a capability to run many miles to lower rates. I'm also considering the possibility of me follow with a program, in view of the ULP around, maybe a minute later, but there are still two months before. And there could be even half of Vigevano (I shelved the idea instead of a marathon).
tend'm trying to raise some 'mileage, although I realize that for the ride ULP will be totally different. The week closed with 91 km, not bad considering all the garnish!

Monday 7 / 2:	Fund slow : 12 km in 55'49''(average rate: 4'40 "/ km)
Tuesday, 8 / 2:	Fund slow : 58'35''con last 13 km in km in strong progression to 3'50 "/ km
Wednesday 9 / 2:	Fund Average : 12 km in 51'21 "(4'17" / km) Total 16 km, including risc.3 km and def. 1 km
Thursday 10 / 2:	Fund slow : 14 km in 1:03 '51''with extensions 10x100 m
Friday 11 / 2 :	Rest (dental work)
Saturday 12 / 2:	Fund slow : 10 km in 45'46''(average rate: 4'35 "/ km)
Sunday 13 / 2:	Along slow : 26 km in 2:02 '08 "with last km in 4'15"

Monday and Tuesday and Wednesday I go straight away I try to pick up the pace and rhythm of the medium is not was just perfect, but my legs gave one! Better make hay in the barn before the teeth on Friday that will take me to rest (?) Forced. More than one intervention, a massacre! Saturday I did pretty well ran 10 km, trying not to think of the tooth to antibiotics, work, etc.. And again on Sunday I still had swelling and discomfort, but I wanted to try "to do the maximum to around 8 km" I said. At first I was not really in place, with a wheelbase a bit 'slower than usual 4'42''-4'43''/ km. I finished the round of 8 km and then I continued my minicircuito (1270 m, 635 +635): I kept pretty quiet and I thought I could even get to do 21 km, "so I can call it long!". Almost 10 laps calm and steady pace and I got there, and seeing that I was in trouble I just wanted to get to two hours, that is, four more rounds to reach a total of 26 km (also adding the link to get home). In addition, I closed the last km in 4'15''trying to loosen up a bit '. I have enough amazed at how he managed to do this exercise, given the conditions that they would think of a rest or to a maximum output of a few km. I still have to finish the antibiotic therapy. Well, we hope not to suffer the consequences in the coming days.

Build Sleeper Retaining Wall

There's also the logo!

Now that you understand We combine the Province is a project created by the low but high profile!

intentions are ambitious and I'm working like a mule to make a project staff, but to open up and go beyond the horizon sometimes too narrow.

This week I continued to prepare everything the necessary steps for maps, driving directions, contacts with "assistants" stage. In short, an organization committed to ensure that they can then run in peace.

Together with friends who follow me, I thought a logo representative of the initiative:

There is a map of the province (with highlighted areas related to common macro-most important), the banners of the province and city of departure (the dear Castellar Guidobono), the reference to the unity of Italy and of course the title.

Manca the race? The logo is not represented because it will be the pretext, the means, and in fact the project aims also cultural tourism. However, the race will be this waaay ... More than a thousand kilometers!

What do you think?

Pedestal Sink Towel Rack Or Bar

Technical tests twice a day

This week I continued to work around the organization We combine Province (ULP) : preparation is the logo for the shirts and I focused on the technical issue to be a coach expert. The extra part-Running is perhaps the most difficult to manage, both with regard to the ULP that everyday! From this point of view the problems were more mental than physical and I'm trying to overcome or at least to see them differently.

However, the week ended in a positive way, and now it is easier to write this post :-)

Monday the bottom slowly I came a bit 'faster than usual, perhaps due to the rest of the day before. Tuesday, however, the legs just were not there and I was nervous because I could not turn the exercise into a background of repeated slow, so I stopped after just five kilometers. Wednesday I went out animated by the desire of the ransom, but after the first mile I was in trouble and then pulled even here instead of continue so I stopped after a mile cool-down. Thursday I could not run because of work commitments, and instead Friday, taking advantage of the morning off for the previous shifts, I raced to 10 with a beautiful day: everything looks better, legs too! Saturday, after having dwelt on several matters (also related to ULP), in the evening I decided to forego the traditional pre-race 5 -6 km. But even thought I try, after so many years, twice a day.

The country of Voghera (photo taken from podisti.net)

Sunday morning I took part in the Campestre of Voghera, third round of the Grand-Prix Fidal Amateur Veterans of the Province of Pavia. The weather was almost spring, but the path prepared by the organizers Athletics Iriense, although flat, was asked to run with spikes to make better. After heating (1.6 km) I raced on a regular basis (4'00 "/ km) and see the training of the week I am satisfied.

Given the lack of mileage this week el 'commitment that we face, Sunday afternoon I wanted to give it a try: a workout on a hill within 23 km (round trip) altitude from 144 to 473 m, even with ups and downs in the first part. I wanted to test a "step around", around 5'30''/ km. I checked in the first half (1:07 '), and the second I left a little' more to go downhill, although in the last 2 km in the plains was quite experienced (though final time 2h4'42'').

Monday 31 / 1:	Fund slow : 13 km in 57'49''(average rate: 4'27 "/ km)
Tuesday 1 / 2:	Heating and interruption : 5 km
Wednesday 2 / 2:	1 km in 3'48 "and break Total 6 miles, including miles and risc.4 def. 1 km
Thursday 3 / 2:	Rest (work commitments)
Friday 4 / 2:	Fund slow : 11 km in 49'40 '(4'31 "/ km)
Saturday 5 / 2:	Rest
Sunday 6 / 2:	Morning - country race: 5.4 km in 21'35 "(risc . 1.6 km) Afternoon - pace along hilly ULP : 23 km in 2:04 '42 "(average rate: 5'25" / km) twice a day, total: 30 km

A little 'optimistic so I would say that a commitment (to Sunday afternoon) I could deal with it for several days consecutively, but I will not be too presumptuous, I know that nothing is enough to blow a whole. I'm confident about the possible success of the tour.