Morning of great fun but also great in that rain of Montegiorgio (FM). For once, the horses do not run but we run ourselves.
Departure from Controguerra to 7.00. This time, rather rare case, are clearly two cars. Will be the new team jersey controguerrese, but we are nine runners ready to give a hard time in the Marches and not.
The morning is looking good with clear skies but fails as we get closer to the goal and, as has become customary in this part of the summer, no rain is expected with a downpour that hit us, just arrived in Montegiorgio .
All this rain throws me off because this time I went a bit 'carelessly without change "heavy" it anorak. With this state of mind and with the cold in my bones, I now and then, July 5, to participate in this 10Km on a path that looks flat but risererà some little surprise.
The rain seems to give a truce, and it almost seems like the sun peeking but unfortunately it is all still just a hope, and just at the start of the race starts to rain and rain, but not too pushy, will accompany us throughout the race .
The trail is a double tour around the countryside and the village of the Plains of Montegiorgio. Path, as I said almost all plain
although the two falls into the village streets is a long stretch of 2 km with a slight slope but, either for distance or because of the rhythm, do you really feel and, as you see below, my heart, it's almost squirted turns out for almost the entire route.
If we add to this the pain that grips me by the ankle playing soccer last Sunday we can appreciate the great satisfaction for having crossed the line with an average of over 10 Km / h with absolute position of 262 °, of course, far from 18 ° obtained from my neighbor, but it is still an excellent personal performance.
This morning I was at Porto San Giorgio for the Marathon of the Adriatic. No, do not be afraid, I have not made the big jump, moving from 15Km to 42Km. This time I was there only in the planning staff, in particular, involved in the preparation of food and beverage outlets, and a Sunday linger.
But in a table to move a fence to attach, one made of bread with Nutella spread, of course I had the time to make some quick recovery that now I want to propose.
Begin immediately by the 'man ball "that goes
and returns
Obviously could not miss a behind the scenes during the preparation of groceries with Mauro Giovanni Scarpantoni, Mayor of Controguerra, employed to cut tomatoes.
as could not miss a resumption of the presenter of the event, Moreno Morello, direct from "Striscia la Notizia"
and finally, the start of the race
A beautiful, sunny morning, we expect to Posatora, fraction of Ancona, the green hills above the marina town of Marche.
The place is really nice, soccer field, kids area, climbing the walls and more. The start is scheduled for 9:00 am and at nine o'clock, while we, close to the start line, we are still talking among ourselves and keeping warm, we hear a voice saying "Ok .... ... Ready. ... Bumm away": the departure Surprise! We who were near them to leave immediately, even though I lost almost a minute to register because I had just turned on the GPS that Garmin had not yet hooked all satellites. But the worst thing is that many still had not approached the starting line and then were surprised by the shot, and only later they realized that the race started so I started off with tens of seconds of delay.
The race has come a first stretch of a couple of kilometers around the center of the village and then abandoning the urban center and place on a tract in the country, first one way path and then another.
The route I was very pleased also because almost immediately the edge of town has been a climb and then, in return, a really heavy down with a drop of over 20% which has forced almost everyone to do this section a crawl. I, too, when I realized that, while running, I stood beside people who were doing the stretch but has pace, I preferred to overcome this "barrier" without running. Discomfort similar to the back where this gradient, downhill, forced to brake a lot to avoid falling. Well, in my opinion, a stretch really unnecessary for competitions.
The remainder of the course was hilly but on average, with the fatigue accumulated exceeds this height difference, the race was really tough and even the heat, finally arrived, he helped make the race very selective.
Ultimately, about 9.5Km race courses in 50:08 minutes with an average of 5:24 min / km but negatively impacted by 14min/Km led in the stretch "at a crawl."
The data highlights of my race, as usual, at Garmin Connect.
I also did some filming, and this time I have tried to take a few moments the cell phone in hand so as to have a bit of filming 'more stable.
First, a resumption of the location and time course pre-race
departure and the first stage
around the country
the rest of the race and the arrival
time of refreshment
May 10 Foot race Posatora (Ancona)
A foot race, today, a little 'subdued. But not at a competitive level, you understand. Indeed, as the race went just fine with an average time of 5:03 minutes per Km, with a peak heart rate of 185 and an average of 176 BPM.
Subdued because I have done compared to other races, even a small ripresuccia let alone a photo. Want to shoot out her cell phone above zero until it solves the problem of where to put it and how to avoid shooting too move.
But back to the race which was really tough. Eleven kilometers (10.500 to be precise) with the constant ups and downs that we exhausted but also allowed some recovery
As we see, what he has worn down a bit more 'all was the salitona halfway through the race where the legs and heart have had to really give everything.
Two hundred participants about a cool day but not cold, with a slight drizzle for about five minutes at the halfway stage but it has only cooled by allowing participants to give their best.
For those interested, the full race course is here at Garmin Connect.
Much better performance than today. I will not bore you with the location because I have extensively dealt with in a my previous post. I can only say that today's performance was truly "turns out" with a peak heart rate of 185BPM and with a heart rate averaged 178BPM that corresponds to my 98% HR max. What is even more significant if you compare the my race today (in red) with that on Friday (in blue) obtained in the same location.
Stand out because I speak in fact the performance "out of laps." Very nice ugly note also those peaks outside the area after just a couple of miles, but what can you do, the race is one thing, training is another.
Indeed, the flip side of that supply off-speed "is the best time under 50 minutes, and obtained an advantage, compared to my" I "of Ben's 680 meters Friday that allowed me to get together with Alberto Pompili , our coordinator.
Indeed it was precisely to see him at about three kilometers from that spurred me not to reduce the pace, despite 185BPM and indeed to accelerate and do together to reach the last mile.
The only negative note, the recovery is not playing (recorded only the initial 40 seconds), due to my mistake in the positioning of the iPhone. Okay, so the recovery is in the running for now, really sick because of fluctuations in the arm it is attached to the phone.
The next step appears to be the 29th marathon pretuziana in Teramo, the first of May and then you look at these pages for the presentation and report on this next race.
If you have not understood d all'allemenento I did last Friday with what I did today, the next appointment podistico amateur broadcast on these screens is scheduled for Sunday morning from 9.15am onwards, with the 7th Trofeo Avis in Pagliare del Tronto (AP).
Obviously all in direct live here or directly on the site of the event.
A bellisimo track one this morning that, for 12 km, took me in the beautiful countryside of the Marche.
The departure and arrival times are in the center of Cassette d'Ete, a district of Porto Sant 'Elpidio (AP), but almost all the path winds around a circuit of the country with many traits unsurfaced but no traffic and some unpaved sections but still very comfortable and without holes.
The trail runs along the river for a large stretch Chienti and for a small stretch on Lake Cascina.
The slope is not too high with a drop of 92.7 above and below the -87.9 point of departure. The only "painful" the climb, the final stretch, which leads to the house of Diego Della Valle, which really breaks my breath and here I passed many people that if he was doing at a crawl but at the cost of heart rate almost by heart attack of 190 beats per minute. Given that my 100% FC should be 181bpm ie 181bpm should be the number of beats that one can not overcome even by climbing Mount Everest of racing I do not know how it came out this number never seen before on my pulse.
However, ultimately, a good experience on a beautiful location and a beautiful performance 5.20min/km staff makes me feel happy even in competitive sport.
My whole race, and at Garmin Connect.
April 18 34 ° Marcialonga brotherhood
Tomorrow morning, from 9.00 onwards, will attend the 34th Marcialonga brotherhood in Cassette d'Ete, in the province of Ascoli.
A small corsets 11Km semi-pianeggante hills above Porto Sant 'Elpidio.
Course I will try to resume all live.
So, if tomorrow morning you have nothing to do, do me a little 'company during the last 11 km of suffering.
The live broadcast will be visible from here, obviously from 9.00 onwards on 19 April, allowing 3G coverage, or from my portal on Qik.com
Great success for my preparation to table a foot race using the Garmin Forerunner 305.
Aim of the game, try to make a jog on the likely path of the Preparatory foot race to be held April 26, 2009 at Pagliare del Tronto (AP).
First I contacted the group runners who organizes the event, not having a digital map of the event sent me the exact directions of the route which will take place on the race.
From here, using Google Earth, I created this course
you can also see here on Google Maps.
Once saved the file in Google Earth (. Kml) I've converted using the Garmin (. Tcx) using the free software TCX Converter which allows him to set the speed with which they will travel the route in order to not only follow the path with the Garmin but also to "fight" against a virtual opponent that runs on the path to a certain distance.
It 'just what I did, setting a speed of 5.40min/km.
At this point it was easy to import the file as a race. Tcx just created using the Garmin Training Center comes standard on the clock.
Synchronization of all with the Forerunner 305 and am ready to run.
The result was fantastic. Thanks to the map provided by Garmin have not lost a turning point, indeed, to tell the truth, I was the one to lose as seen here
but then there's also the question that I 9.5Km run on his back but, again thanks to the Garmin, I immediately noticed the error and are therefore retraced my steps.
This here is the Google Earth file of the exact path that I have made full height, indicators of separation at Km and some data "personal" on the race.
The file is visible via Google Maps.
For those wishing to take a look at my full benefit of all the data he can find, as usual, on Garmin Connect.
A final experiment on this race was the attempt to direct the entire live "event." This time the feedback in terms of sending the live footage was excellent in that, at the end of event, so after nearly an hour of recovery, it was only 3 minutes late sign that where there is stable connectivity, you can do a real live. Unfortunately the only place where I could, without problems, to fix the iPhone is on the range of forearm and what caused it, as I imagined, shooting really limit the obscene. If you still want to have a look and, at least, to hear your tired Emi, this is the video
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