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In July I participated in three events this season UISP.

The first race I attended was the 5000 meters in track, which was held in Pavia in Campo Coni. I have traveled in the 5000 meters at the rate of 22'03''4'25''. The race was held in the morning and the heat was absurd, as I came to this meeting a bit 'untrained. In this race I started too fast under 4'00'', and finished the race in distress.

The second race was held in Beresford had a length of 5.7km. The circuit always had mixed national-dirt difficulties, the umber of flies present and for the very sandy soil immediately in the first km. This resulted in a big cloud of dust raised by the runners. Even in this race I started too fast, under 4'00''and then slow down and get it to the finish line in 26'24''affannno in the average rate of 4'38''.

The third race I attended was to Roncaro. 6.35km long circuit. Finally a decent race, they have maintained a more or less constant retum along the first mile to about 4'10'', then in the central part of the race I recovered a bit 'and then accelerate nell'ultmo km, closing the race in 27'44'' the average pace of 4'22''.

Below the graph of kilometers covered in the last year.

miles per month last year

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Running Races in July in the early morning of May

the early morning, fasting, our body has enough energy to run or is essential to consume before breakfast?
During an overnight fast part of the liver glycogen (sugar stored in the liver) is consumed to maintain blood glucose levels constant, whereas muscle glycogen is not completely eroded.
If the power that follows is appropriate to your caloric intake in the morning you still have sufficient glycogen stores to run quietly an hour (who is well trained to two hours) without experiencing any loss of energy. Stress
more important (for a healthy person) is not so much physical, but it's more of a psychological nature: some are not able to get used to running in the morning even after months of trying, for others a few weeks, getting up out of bed and go running on an empty stomach is perfectly natural and very pleasant.

How to get used?

Assuming that you have already used to run at other times (who hardly begins to run from scratch it does in the morning) to get used to playing sports in the morning without too much trauma is good to follow the following steps:
• If the goal is to get up an hour earlier than usual to get the time to run, takes some getting used to initially set the alarm clock an hour earlier ( without going to run). Doing so may give the race a stress that it depends only on the alarm clock early. When it is natural to get up at a certain time, then you can start running now waking hour that is used to.
• Avoid running in the morning the illusion of gaining an hour in a day "already too short" if you get up an hour earlier in the morning, you go to bed an hour earlier in the evening (otherwise we fall into the error above).
• Allow at least twenty minutes / half an 'hour since the beginning of the alarm Training. Not necessarily be a waste of time: you can wash your face (to wake), shaving (for men only, of course), begin to set the table for breakfast they will do after the race, wear clothing for running, etc..
• Be consistent and regular workouts in the morning! It is perhaps the most important advice: the first few times may be "hard" if the body is not used to be scrambled in the early morning. After a week or two when you continue to run regularly and always only in the morning, the body get used to waking up in a hurry and negative feelings disappear very quickly. Many runners, after less than a month of sports in the morning, think you just wake up the lane and can not wait to begin training.
• Perform a good warm-up: it is always important but especially when exercising in the morning. The heating and allow the muscles to move gradually from the sleep state to full efficiency.
• In winter, cover well for the first kilometers, to avoid running too fast at the beginning of heating to try and not feel the cold. As soon as you feel that you are starting to sweat, you should immediately remove the "first layer" (mesh heavy sweatshirt). If you remain covered for too long and you sweat a lot, at the time when you remove the shirt, the sweat begins to freeze on the skin "with consequences not entirely pleasant.

Breakfast before or after training?

Running is an exercise to be performed preferably on an empty stomach for the kind of movement that causes a shaking of the stomach, both for the intensity of effort that causes slow digestion (to digest also like to run , needed blood and energy).
After the race instead becomes necessary to recover the energy spent during exercise. It supplied the muscle and liver glycogen, it is necessary to consume a good breakfast rich in carbohydrates and, if necessary, supplement with a snack (eg fresh fruit) in mid-morning. It is useful to take a little 'of proteins in order to have available the necessary amino acids for muscle repair the "damaged" during the exercise. A good breakfast could be, for example, milk or yogurt + bread and jam.

Race to fasting helps you lose weight?

Running in the morning on an empty stomach helps to burn a good percentage of fat. Thanks to the long overnight fasting blood glucose levels are lowered and thus the muscles are prone to burn a mixture a little 'richer in fat and a little' less rich in carbohydrates compared to fuel that would be used at other times of the day.
This consideration must not be misleading: what matters most is the total amount of fat (and calories) you burn during exercise (see the article on the race to lose weight). The most important thing is then run as long as possible (morning or evening becomes irrelevant) in order to consume more calories as possible.

Source: http://www.dietabit.it/sport/mattino-presto.html

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In May, I participated in three races of the circuit UISP I set for myself.
The first was the "Gambolinata" of Gambolò, 12.1km circuit that winds through Gambolò and the surrounding countryside, arriving in the moat of the castle I was able to quit the race in 57'04''average''to 4'43 at km. The race went well, the sun was slightly hazy and did not hot.
The second race was held in Sannazzaro 5.7km circuit on a course in 25'58''to mean''to 4'35 miles, was a quiet ride and the body has held up well. The only flaw reporting the track area, where at one point there was a sharp curve entering into an underworld that was poorly reported.
The third race was held in Tromello on a 10.2km circuit course in 51'23'' the average of 5'02''/ km, was a tough race, because I got tired of the race two days before and the body assigned, then the last 4km I made them at a pace slightly just to get to the bottom.
The month of June begins with a slight physical weakness, it will be the fault of the seasonal change, with results that have not been able to train, another factor is that now I have to train in the morning getting up around 6:00 and now I've made a once in May.
In the month of June in the program there are two races, but I do not know if I'll make both.
See U Later.

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Gare Gare Gare

This month I participated in three events this season UISP.
The first race of the month was the "Straticino" which took place in Pavia on a circuit of 9 km along the banks of our beautiful river. The day it appeared quite cool and cloudy with a slight drizzle. I was able to complete the course in 41'35''at a rate of 4'37''. Runs quietly without major deficit.
The second race of the month was the "Trophy Quatar Pass par care" which was created to care Carpignano on a circuit of 11 km course in 51'37''at a rate of 4'42 .'' The day was sunny and I started the race with a little discomfort in the throat, the end result is that I was dressed too heavy and the final sprint that allowed me to get the first of his excessive sweating and Paul gave me the coup de grace. In fact, after the race I was released from a cold fear lasted 3 / 4 days. So we come to describe the last race of the month "Trophy Augusto Buttons" on Corteolona circuioto with a 6-km run in 26 ' 35''at a rate of 4'26''. I decided to participate in this race although still suffering from a nagging cold, resulting in heating all the time beating up one foot against the ground I had some annoying pain in the head, then during the race but luckily they left, however I decided not to go overboard during a race to not send the body into oxygen deficit, not looking too far adare the aerobic system.
Next month, in May, I will try to participate in competitions Gambolò, Sannazzaro and Tromello.
See U later.

Swine Flu 39 Weeks Pregnant

of April in early spring

Sunday, March 21 there was the Golden Boot , the half marathon in Vigevano, it was my first participation in this competition and I will say that the organization was very well maintained.
The departure took place on the tartan athletics track Municipal Stadium "Dante Merlo" where they found more than 1500 athletes.
For the first time I experienced the starting grid with the time, I must say I am not wrong, allow athletes who have different rates not to hamper too much during the race.
The first part of the route has been held in the town through the Castello Sforzesco and Piazza Ducale, then we have also out of town in the area of \u200b\u200bBucella.
As you can see from the image below.

After touring the countryside has been the arrival on the track Athletics Stadium, this gave the race a greater sense of formality, it is nice to leave and get on the track field of athletics, has also allowed for a fun sprint
:-) I finished the race with a time of real 1:41:56, improving 15 seconds my best performance on the half marathon was that the Corripavia of 2008.
The next half-marathon will be the Corripavia of 2010 hunt for new records.
To prepare for this race I had done both of the training focused on walking distance in two weeks 13 and 15 km (unfortunately I could not do a workout up to 21 km as I had promised myself) and a race the week before at the Ex-Campo CONI di Pavia, l ' now on track.
This race was part of the fifth round of criterium UISP Coop Lombardia Province of Pavia.
The purpose of the race was possible travel more miles in 1 hour.
The race took place on a spring day with temperatures around 5-7 degrees.
The race went pretty well considering that was my first time on the track, I finished third grade and because of this race have jumped to second place overall, but we are only 5 games out of 26, the road is :-) There are still a long
two points to make to my performance is a body posture during the race, I'll have impeganare to improve the way we run and the second is doing the first few kilometers at a pace too sustained (3-4 min / km) for my level, that made me make trouble in the middle of the race, but you learn wrong
:-) But in the end I finished third grade.
Now we are waiting the next rounds of the championship UISP the Straticino , Care Carpignano and Corteleona .

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Trofeo San Vittore

Sunday, February 21 was held in Voghera the "Trofeo San Vittore", the meeting was at the famous Bar Colliano.

the morning when I wake up before it is saved a terrible sight, it was all white, there was a thick fog and 3 ° C, so I asked myself where am I going? 'll Never get to your destination? I'll find the Bar of the meeting? Eventually I arrived very early in Voghera, well there was fog and the temperature was even lower than -1 ° C, I quickly found the bar through my schemini made with Google Maps.
Around 8:00 I met with my friend Paul and his fellow runner. There were three circuits 6-13-18, my goal for the day was a run of more than 10 km, but one step keeping pretty quiet, so I opted for the 13 miles and we have classes together. The departure was released between 8.00 and 9.00, so we decided leaving just after 8:30 when the sun was a bit 'higher and the temperature had risen above zero.
The race was very enjoyable for both the temperatures a bit 'higher than usual, partly because the fog does not bode well initially, but soon left the city, fortunately, the fog is gone, and even the sun came out.
I closed the 13 km in 1 hour 12 minutes and 45 seconds with an average pace of 5'36''with a slight km sprint in the last km. The recovery after the race was pretty fast, this gives me hope for future races. Now one month from the Golden Boot I have to concentrate on my training distances, to accustom the muscles to go into peace and quiet of the 21,095 km half marathon in Vigevano.

How Long Do Temzepams Take To Work

Today January 31 to Sannazzaro de 'Burgondi was held Campestre of Merla, valid evidence as the third round of the championship UISP 2010. The temperature was around zero degrees, but sunny. The competition included a category for my circuit of 1250 meters to go 4 times for a total of 5 km. This was my second experience in a competitive setting, where I could finally show off my new shoes with a 9 mm nails that I mentioned in a previous article. The circuit was mainly flat, but also included a cross section of a downhill and an uphill task for appastanza musculature for ankles and knees. Because of the terrain a bit 'hard frost at night for the nails gave a little' annoyance, but in cross section were a godsend. I finished the race in 23:26.

The month of February will have a few races, it will use primarily to prepare for the next races "important" that will track the hours of 7 March to Campo CONI and the Golden Boot in Vigevano on 21 March.

Wegener Life Expectation

NASA launches Puffin, the first helicopter to wear

and super-quiet and fly at 480 km / h, electric aircraft designed by NASA that can carry a man to 250 miles an hour. It's called "Puffin", looks like a flight suit or a jet pack, with a cockpit where the pilot is in the prone position, the manner of Superman, as you can see in the video section of our videobox.
When on land, Puffin stand up with four "feet", which in landing acting as an open truck. Then, at the time of takeoff is transformed: the legs are closed, the flaps open el'aircraft lifts off vertically like a Shuttle, then tilt horizontally when at high altitude.
small, only 3.7 meters tall with a wingspan of 4.1 meters, is designed with composite materials in carbon fiber and weighs only 135 kilograms, excluding 45 kg of phosphate lithium rechargeable batteries that provide (for now) a range of 80 km. NASA researchers hope, in fact, more than triple the battery life over the next five to seven years.
The aircraft is powered by two electric motors to 95% efficient, which though small, generate sufficient thrust to lift a person. Eco-friendly, therefore, with the engines that guarantee the absence of harmful emissions and even noise of flying: produce a noise of just 50 decibels.
Designed originally for submarines off the U.S. Army, the military will be virtually indestructible Puffin 'Puffin The next generation may have more than one pair of engines, so that the aircraft can withstand even if an engine is put ko " said Mark Moore, project coordinator at the Langlay Research Center of NASA.
In March we will see the first Puffin scale of one to three, and if all goes well, the project will continue. It already is fantastic on its mass marketing.

Electric Box Lv31

As you running shoes to become

New research estimates indicate the effects on the heart, bone and on the line. Calculate the distance that separates us from the real benefits.
Running for less than 15 miles a week, is wasted effort: physical activity is too bland to activate mechanisms of protection against atherosclerosis and other heart diseases. However, if the distance doubles - to be clear: if there is a commitment to run for one hour, three times a week - in the blood start a small revolution: the "bad" cholesterol decreases in favor of the good, the blood pressure goes down (after a few weeks of practical courses on a regular basis, the pressure is reduced about 10 millimeters of mercury), also decreases blood glucose and, most importantly, the accumulation of fat in the arteries stops. In practice, atherosclerosis and risk of heart attack is reduced. And if the effort increases and the distance becomes about 75 miles a week - that is, about an hour run every day - the risk of heart disease and circulatory has actually halved. These conclusions have come to recent studies, conducted by the Center for Healh Promotion and Education Atlanta. And these data, suitably cross with those of previous studies, would lead, according to some researchers, for further calculations rather unique: every minute of my life spent running it would add three more to the time left to live. Equally interesting are the results of overseas studies that indicate how the race could effectively prevent and fight osteoporosis, degenerative disease that primarily affects women after menopause, making their bones weaker and therefore more prone fractures. Well, the bone strength of women who is always being compared to that of sedentary women, greater than forty percent. A real value considerable. In fact, most women with mild to moderate osteoporosis, it would be healthier if life had always practiced in the race. Then, with the arrival of summer, would do well at all - after consulting with your doctor to rule out contraindications special - wear comfortable shoes and clothing, to move a few steps more.
But the race is also used to lose weight? Yes, provided you know the pounds lost running can be of three types: real, fake and, unfortunately, even dangerous. Reality, the most difficult to eliminate, are the only ones which are the excess fat. In every mile will burn about 70 calories. Considering that each gram of fat equals 9 calories, the actual loss of weight for every mile is only 7.7 grams. Not much, really. Why, then, after an hour of running, especially if the temperature is high, the pounds can be lost even two or three? This is false pounds, derived from the water lost through sweat and burning a few hundred grams of carbohydrates in the muscles as glycogen. In all, about 8 ounces, which are recovered immediately with plenty drunk and often with an irresistible (and inappropriate) appetite. Fortunately, if the race is conducted on a regular basis - say for an hour three times a week - after just one month, the body weight decreases, maintaining the trend. The desired objective is, in fact, achieved thanks to the intervention of the brain that regulates the centers of satiety and by increasing the metabolic reactions whose purpose, at least in appearance, to burn fat. We come finally to pounds dangerous: those who have already lost by excessively lean and is forced then, to be able to run, you burn muscle proteins. A risk which should pay particular attention to the athletes.

effects on the body on the brain, heart, blood vessels, digestive system and bones


BRAIN - The race in the brain promotes the production of endorphins, substances that, with similar feelings those induced by morphine, cause an increase in pain threshold, reduce the negative effects of nervous tension and, consequently, improve the mood

HEART - The ride improves the efficiency of circulation and heart. During exercise, in fact, enter the bloodstream of substances which have a dilation of blood vessels, such as adrenaline and noradrenaline. Consequently reduces the resistance encountered in the blood vessels, resulting in a fall in blood pressure

DIGESTIVE - Running will regularize the functions of the digestive system, because with regular exercise the brain's center Hunger tends to balance, with the consequent demand for better quality of food at the expense of its greater quantity

BONES-Running regularly has proved a useful exercise to counteract the reduction of bone mineral with the resulting weakness, a phenomenon that begins to occur, especially in women, between 35 and 40 years and reaches the peak during menopause

BLOOD VESSELS - To meet the increased oxygen demand required by the muscles, blood vessels, especially peripheral widen and develop, giving rise to new networks. By improving the circulation race is also the enemy of cellulite

Source: Articles of the Courier Evening of April 2006

Jeep Knit Hat Paterns

2009/2010 season

Hello everyone today I present to you my new shoes for the 2009/2010 season.

What you see on the right are the Mizuno Wave Mustang 6 that I used last season and prime land for training. These shoes have done their homework and have two under their soles corripavie 2008 and 2009 and many other beautiful races that I will never forget.

But we come to new purchases this year.

Those which can be seen throughout their glory on the left are the Asics Gel Nimbus 11 running shoes on the road that I must help address the various races, the championship and UISP FIDAL mezzemaratone this year with the Golden Boot in 2010 and Vigevano the Corripavia 2010. I have already made a couple of exercises to test and use the first one notes that are much more than Mizuno and amortized over the top tab chubby seems worthwhile as the foot is bandaged from the shoe better.

And now for purchase for excellence that you can see right here, my first spikes. They are the Mizuno Wave Kaze 5. I have not tried it yet, but it was the first time I use the spikes have few comments to make, the only thing is that the heel is much written off the other spikes.

These shoes I'll use for the fields, their first appearance will be Jan. 31 at the Campestre Merla Sannazzaro, UISP third race of the season. Meanwhile, until then I'll have to do some exercise test.

Most likely I will use these shoes on the track.

Unfortunately in these winter months, snow, cold (not yet very good at ran below zero) and my lack of training in running the country-I was not allowed to participate in several races.

Next I will try to participate in the ride will be free on January 17 to January 31 Zinasco Old and the country of Merla Sannazzaro.