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Two days of rest, since there's also why I cut off a Walk 'now plenty of sleep and this certainly does not help recovery.
So I spent about 5 hours and 30 'of real sleep. Yesterday
the routine release of Wednesday lunchtime, the first temperature is well above zero (about 8 ° +) I have not done the job I had in mind, or rather I did it in part.
After about 6 km at the rate forecast of 6 '/ km (ie approximately a 9% slower than the pace of Sunday) I have had no mental stimulation, and consequently was slow and easy pace to return to shopping (so I like to call a spring walk, which usually is not in my habits, under any circumstances). They missed so about 4 km needed to get to travel the 10 km of 'output.
But this is also nice to feel less of the agonist, there is no need to do to force .... Too many times I've done in the past and now I realize how much I consumed.

Today there is again a very nice day with Walk early this morning I did a walk during lunch, but wearing something lighter go out for a ride safe ....
But this is also nice to feel less of the agonist, there is no need to do to strength .... Too many times I've done in the past and now I realize how beautiful it is out for the sheer pleasure of it ....

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Gait Training - RACE WALK

Charts Step RACE WALK:

STEP 1 km for FC +

to STEP 2 KM + FC

PASS 5 KM + FC

STEP for 10 KM + FC

STEP REAL + FC (500 mt)

MIDDLE PASS AGAINST MEDIA + FC

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RACE WALK - Half Marathon debut in Verona

PATH

STEPS EVERY 500 REGISTERED MT

highlighted:

in red lap slower

+ fast lap in the green

in the gray disatnza surplus recorded by the GPS

yellow Steps 5K - 10K - 15K - 20K

Considerations:

I'm satisfied! and not a little. I take the GPS for good as always and I do these assessments of cardiac efficiency and penetration times.

The first 4 / 5 km, not able to break the wind and blew though not in pain a lot, (there is a tension to debut in the middle of 5999 runners and a walker).

In training I have always suffered a bit 'cold stomach than when I was running and so I wore underwear but after I removed the 6 km mark and give ... and this was the 500 meters. slower than ever.

The other 500 meters. over 3'00 "in the ascent of a subway where I could not handle the pressure and I suffered a fall just back in the plane (to review the technical descent / ascent).

We come to the time of steps were more than regular.

4 x 5000 these are the lap:

A: 27'39 "

B: 28'06 "

C: 28'24"

D: 27'30

2 x 10000 These are the lap:

A: 55 '45 "

B: 55' 54"

Thresholds heart: a bit 'lower than those of shorter workouts, but at the same pace, and this is a good sign in view of the Paris Marathon.

Unthinkable (today) it at this rate, but with a slightly slower pace, which inevitably will consume less energy should be possible to turn around 5'50 "/ km on average.

Muscle fatigue: very good for the legs, while I do some specific work for the back of the back: Deltoid, Grand Ridge, Grand Round, without neglecting even the front with the coracobrachialis and pectoralis major muscles of the arm and forearm and triceps brachii (medial head, lateral head and long head of triceps)

The next step to March 7 30 km to Scarborough with the feeling that at that time things will be even more clear ...

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snowshoes and training .... Ciccio

Grand beautiful Saturday and Sunday just really great.

Saluzzo Saturday morning at 09.00 with a beautiful sunny day and with an incredible view of the Hautes Alpes Maritimes and there was a collective exercise in preparation for the 30 km FITWALKING "ON THE STREETS OF CHAMPIONS" on 07 March.

We were fifteen in the group and there were George and Maureen Damilano.

The pace was not excessive as not to lose anyone allowed to fully enjoy your training and in my case to take care of the technique. In fact, in training solitary and high rate of self-control is more difficult to walk and gesture in the specific than power walking.

The numbers are: 16 km for me throughout fluency (7'00 "/ km) but interesting pace for most of fitwalker.

Sunday, with a snowy weather, snowshoeing around in fresh snow between Thursday and Friday in the area of \u200b\u200bGaiola (Valle Stura di Demonte). To avoid unnecessary risks

my "partner" Mark has brought a revolution in the woods with breathless climb of 400 meters in altitude in less than 3.5 km. Despite ciastre the points of greatest accumulation of snow was on the tape and the ciastre it also sank 35 cm into a soft snow postcard.

Among backpack, snowshoes and snow was quite a workout for more than 3 hours to the work that has attracted all the major muscles of the thighs ... natural power.

But this was the last exit out of context Fitwalking in view of the Paris Marathon.

From now less than 20 days from the 30 km marathon and about 50 from all the training will be aimed at long-term resistance.

Then Saturday and Sunday for the long work week and the threshold of about an hour .... Why here is still snowing and the roads are what they are.

So the weekend just gone has been added to the workout on Monday at an average speed of 10.7 km / h and on Tuesday at an average speed of 11.1 km / h

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Baciccio .... and middle age! EVENTS 2010

Cold .... how long since I took it so well and cost me a little something stronger in terms of training from the perspective of the greater difficulty in making the planned outputs.
km Eventually I made them all, those programs, although in installments ... a little 'how to pay your mortgage.
But I think that experience has shown, and if you do not have time to take a very long you can benefit from doing a little 2 long qualsi brightest, (then we are!)
The numbers .... Ah, yes .... then are those that count to make it 42 in a row ..... 62 km in 5 weeks to 4 days.

Today with a respiratory situation better and I trained with the sun during lunch at average rate of 5'40 "at km. That the situation is now normal. It occurs to me that it is conceivable for the ' Parisian experiment the average of 6'00 "per km is not a utopia. But we come to

Baciccio Ciccio!

Who is it? where it comes from? good is the imaginary friend that everyone in his life when he met various diseases (please do not disabling) and sports injuries are presented and created a situation of lack of movement so as to become embarrassed in making even the simplest things.
not necessarily in the legs, even a small notch to a finger as we discover that finger will be useful to our business. Well
excluding colds, Ciccio Baciccio is accompanying me for a couple of months.
am a complaining, but the right knee that famous, now and then seizes.
It 's like a fork height of the meniscus outside .... and so last night I went from 'orthopedist who operated on me 9 years ago for a chat from € 150 (.... still consider them to be well spent, indeed I consider it a special lady specialist )
I had with me' exist and the DVD of the MRI in June and he has looked after the health history and ... did not laugh but he was surprised that my complaint was' cos marginal.
I thought it was a remnant of the meniscus, but in fact no longer exists, in short, has crumbled and cartilage are not there. It is not a figure of speech! That feeling of seizure is merely
slippage and subsequent collision between the head of the femur and tibial plateau ....

shorten the half-hour passed by 'orthopedist (Dr. Gazzarini) to say that there's nothing left to do! I'm too old for a meniscus transplant and too young for a knee transplant.
Both the decision to go to the march was in fact already taken the project is well advanced ....
Paliativi .... hyaluronic acid (made in the past) and expensive resolution only for the arthritic pain ... might as well get on with the Zeel T. How
9 years ago he invited me to give me the bike race .... running trains and builds in an important way to the bottom of the leg .... twins, tibia, ankle, foot and bike keeps up the tone of quadriceps femoris and vastus medialis that contribute to helping the knee ....


important clarification:
7 / 8 years ago when I decided to dedicate the ultra doing my best (and sometimes result ever at home, I also brought) I knew that I would pay a price high, very high on the knee in question.
Today I say that I've done it again, but I urge those who read this post at the extreme serenity that I consider when choosing to go on coming to run 6000 km per year, as well as the choice to stop was just as happy! makeup it exists only in the latter 's sentence.

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99 .... Sometimes they come back!

yesterday in the mailbox I found mail from Greece.
was a bag big enough and came from the organizers of SPARTATHLON.
Inside was the card for the subscription to 'edition of 2010, the pectoral used in the race and returned at the time of withdrawal and a DVD with the story of the 2009 edition.

• card to register the 'I immediately put aside .... I mean that can not 'be part of my programs.
• The numbers (2) made me a pleasure receive huge ... I have the complete collection of 15 years of racing was a shame not to be able to recover and this makes me happy.
• The DVD I watched it .... exciting because I think if I had the opportunity to be on the roads .... I feel like crying again today after almost five months.

I recognized only two short fragments, the other in a tent at the start of 'medical care shortly after the arrival of Paul's traveling companion.
Then no other passage in the video and thought that this contrast between the floats have left a deep mark in my history and the reality of not leaving any sign of my passing on those roads. I do not know
if this is right, but I try to make sense, to look for that sign.
In the months leading up to the race I wrote and told what I did to be there that day without worrying too much about the result and I defined what I wrote "The Journey".
In reality it is a journey any of any living being.
Quest 'last just can not understand me yet again that my commitment to that path it took to grow as a person and not a little to gain visibility .... the visibility that today is the salt of society .... right? wrong?

I look back, and that's okay!
I look ahead and think that if he went so far as has been going very well ...
I do not think there is a God, I believe deeply that the main architect of my insuccesi as is the main architect of my small achievements ....