Thank you San Benedetto Pacing Team!
The most fascinating thing about the marathon is its unpredictability. The components that can affect and condition this race vary from the city route with its obstacles, to the physiological changes of an athlete at any moment. The most important and certainly the most unpredictable ingredient is the weather. We can prepare ourselves to face those forty-two kilometers with care, but it’s always Mother Nature who decides how the day will go. The temperature, humidity, wind strength and direction are all beyond our control. They’re simply to be accepted as we work out a quick plan of attack in the starting area.

Last Sunday morning at Venicemarathon, the San Benedetto Pacing Team knew that the wind on the Libertà Bridge would create problems for the regularity of the race pace. Some thought gain some advantage of a few minutes before facing the bridges and the high water, but everyone knew that, on race day, the task assigned to them was to assist more runners possible to have a experience while running the marathon. Nobody expected high water in the Zattere area of the course and, nevertheless, they managed to conclude the Venicemarathon guiding large groups of finishers to the finish line. Thanks pacers and see you next year!



Pacers 3h00'
 Real Time
Stefano MANFRIN 
 Michele CAPUZZO
Pacers 3h10'
 Real Time
Alessandro TREVISAN 
Pacers 3h20'
 Real Time
 Dimitri PERON
Pacers 3h30'
 Real Time
Piergiorgio SCARPA
Pacers 3h40'
 Real Time
 Massimo COPPO
 Tiziano LION
Pacers 3h50'
 Real Time
 Alessandro PIZZI
 Giuseppe BOSSI

Pacers 4h00'
 Real Time
 Massimo POZZI
 Emanuele SAIU
Pacers 4h15'
 Real Time

Pacers 4h30'
 Real Time
 Andrea LEITA
Nicola ROSSO 
Pacers 4h45'
 Real Time


Pacers 5h00'
 Real Time
 Giuseppe MIONI
 Mariella DILEO
Maria Assunta PAOLILLO
Pacers 6h00'
 Real Time



Pacers 40'
 Real Time
Stefano ZENNARO 
Pierluigi MISSIMEI
Pacers 45'
 Real Time
Pacers 50'
 Real Time
Silvio DUS
 Gianfranco BIASUZZI
Pacers 55'
 Real Time
Pacers 1h00'
 Real Time
33rd Huawei Venicemarathon -100 days: train with us!
"From 10k to 42k in 5 months" - the second phase our training plan begins - come and crown your dream of running the 33rd edition of the Huawei Venicemarathon on October 28th!

Thursday, July 19, 2018 - We’ll move on to the core of the training program "From 10K to 42K in 5 months", conceived and promoted by the Venicemarathon Club in collaboration with Julia Jones and the Venicemarathon Pacing Team. The training plan is aimed at anybody looking for a "Personal trainer" who can coach and accompany them to their goal to run the 33rd edition of the Huawei Venicemarathon next October 28th, that will start in 100 days.

If the first phase of this project had the objective of training people to run 10 km in an hour in just 6 weeks (from 6 June to 18 July) with training plans created by the trainer and writer Julia Jones, beginning tomorrow the focus of the preparation moves on to the 42k, the final step becomes Riva Sette Martiri - Venicemarathon’s finish line - and the training plan for the last three months will be proposed, shared and followed by our expert Venicemarathon pacers.

Every Friday on the Venicemarathon Official Facebook Page Fabio Simionato (3h30’), Cesare Monetti (4h00'), Andrea Leita (4h30 '), Mariella Dileo (5h00') and Matteo Mastrovita (6h00 ') will post their training plans and interact with the runners. The pacers will become "personal trainers" for anybody looking for a guide in achieving their dream of running one of the most fascinating marathon in the world.

The training plan will be assisted by the nutritional strategy that Dr. Annalisa Faè, from the company ProAction, will propose every Thursday on the Venicemarathon Facebook page. She be providing specific advice on how to eat and hydrate in every single phase of marathon preparation.

Finally, the initiative will be completed by two group workouts organised sometime between September and October, where pacers and runners can meet each other in person and plan a race strategy for running Venicemarathon.

This service is free and offered to everyone so that the dream of running the Huawei Venicemarathon can turn into reality for as many runners as possible.
The Marathon Training Blueprint
June is the month when most runners are planning out fall race calendars. It’s less expensive to sign up for events and, knowing which distances you’re targeting, you can make a blueprint of the specific workouts you’ll need to do. In the last few weeks I’ve received a lot of messages from aspiring marathon runners who are still deciding between which marathon to sign up for. Somewhere at the beginning of each conversation Venicemarathon always comes up. “I’m not sure about Venice, I’ve heard it’s a hard course with all those bridges…” I always assure them that Venicemarathon is a flat course for thirty-nine kilometres and that the last three k’s have simple ramps. Super easy! Besides, the marathon is not what they should be worried about. Their concentration should be on the actual preparation for the race. Here’s four key questions to ask yourself and know if you’re ready for this marathon adventure.

Have you already signed up for the marathon? Once you’ve decided you want to run the 42km distance sign up right away. Having that commitment will make a huge difference in your psyche and motivation in getting yourself prepared for the event. Anytime I’ve trained someone for an event and they start to have doubts it’s always because they still haven’t made that commitment of actually signing up for the race. Venicemarathon still has space so sign up now!

Do you have a network of friends and family that support you? The people that support you don’t have to necessarily be runners. Your partner can be sedentary but if he or she is not included in some way, it’s going to be a long four months of explaining why you’re doing what you’re doing. If they’re on board from the start you’ll also feel more relaxed. Even better, have a training group to run with. Those long runs are always easier if you share some of the miles with others.

Are you running at least 30 to 35 weekly kilometres right now? Don’t make the mistake of going from zero to marathon training. We published a 10km training plan that can give you an idea of what your workouts should look like right now. This week you should be running at least three workouts for a weekly mileage volume of approximately 30 kilometres. (mileage will vary according to speed).

Where are your six to eight hours of marathon training time going to come from? To answer this question you have to look at the numbers. Twenty-Four hours multiplied by seven is one hundred and sixty-eight. So if we take out fifty-six hours for sleeping and forty for working we have seventy-two hours to still play with. You’ll probably have to subtract commute time, meal preparation and eating, but if you look at it this way you can clearly see that you do have time to train. What you won’t have time for is mindless television watching and internet surfing for cat videos. That, dear marathon friends, needs to be put aside until the winter. Until then, know that you do have the time if you want it.
“From 10K to 42K in 5 months”, a training project to fulfil a dream!
Today starts a training project, thought and promoted by Venicemarathon Club in collaboration with Julia Jones, for runners and amateurs who want to run the 33th Huawei Venicemarathon the next 28th October

Wednesday 6th June 2018 - More and more people want to run a marathon, but few of them know how to plan an appropriate training course, how to nourish themselves correctly and, above all, how to engage the 42 kilometres. The Venice Marathon also represents an important appointment that many people wait for the appeal of the course and the magic that you feel running in a unique city like Venice.

For this reason, the Venicemarathon Club, with the writer and trainer Julia Jones, has designed the project “From 10K to 42K in 5 months” thought for people who want to prove to run a marathon. It is not only a simple training plan organized by schedule, but a real project divided in two phases.

In the first part, the aim is to prepare people to run 10 kilometres in 6 weeks. From today to the 18th July a training schedule prepared by Julia Jones will be at the official website for amateurs who want to engage the 10 kilometres distance with 3 trainings per week. At the end of this first part, the focus will be moved on the 42 kilometres and the new finish line will be Riva Sette Martiri, the finish line of the 33th Huawei Venicemarathon.

In this second part, that will start in the second part of July, the “Venicemarathon Pacer Team”, that is the pacemakers of the Marathon of Venice, will be your trainers. Every week, the Venicemarathon Facebook Page will host the training plans and the experiences of people who are used to run a marathon in a precise time. For example, we could read about the runner who runs a marathon under 3 hours or about the fitwalker that runs in 6 hours. Moreover, every week, the project will be enriched with the advices of the Pro Action nutritionists.

The invitation is opened to all people: the 33th Huawei Venicemarathon is close, but the dream to run one of the most fascinated marathon of the world could be true.
Running with kids
A lot of people I know (yes, you!) use their children as an excuse for not doing physical activity. They don’t have anybody to watch them, they tell me that they  don’t want to “waste” time on themselves and would rather do something with their children. I instead have always tried to incorporate my children into my sport activities or me into theirs.
Before I had my two children I used to wonder how I was ever going to be able to keep running, swimming, biking once I had them. I don’t have any nearby relatives that I can rely on and my husband’s mother lives 700 kilometres away. On top of that my husband worked four days per week out of town and on those days I was completely on my own. If anybody had an excuse to not stay active, that was me! I really had find a way for it to work without much outside support. I needed to pull in all my creative energy and think of new ways to workout while I still pursued my running or triathlon goals.
When they were newborns I would either go for a walk with them in a baby sling or wait until they were napping to do some “running”. I called it running but it was more “moving as much as I could in different ways”. I would set up running circuits through my house and out the back yard and then back by the baby crib to see if the baby was still sleeping. That would happen about every minute!  Sometimes I would splurge on a babysitter or exchange time with another mother. My longer runs were all done when my husband was able to take over and stay with the kids.
Once they were older able to sit up  it was a lot easier because I had my baby jogger. This was no problem for my daughter, she just LOVED that stroller. I trained for a marathon with her in it since she didn’t mind going for  two hour runs in it. My son, ten years later, was a whole different story. I could time my runs with him because once we hit 30 minutes he wanted OUT of that thing! No marathons for me that year…
As the years went on and they got older I came up with different ways to incorporate them into my running workouts: bringing them to the park and running around the jungle gym, playing ball with them on a field and running like crazy when I had to fetch it; setting up exercise circuits that they could pretend to do  with me.
In the later years I had a huge breakthrough with my running when my son finally learned to ride a bike. When spring came and the weather was warmer he  started  following me on some of my runs. After just a few months I actually had to follow him. In the end we got up to 10k bike/runs and I have to say that now those are some of my most precious memories with him as a young child. 
He would chat mindlessly to me about all sorts of topics and if it he wasn’t riding too fast, I’d try and respond between gasping for air!
In the end, you can run and spend quality time with your children at the same time. No excuses necessary.
Summer Run Ready
Today it rained three times. It was warm, then stormy, then hot and back to rain again. This is how the spring season has been playing out in Italy this year. All these hourly weather changes can only mean one thing: summer is just around the corner and runners need to be prepared. I have a love-hate relationship with summer running. I love it because getting ready for a run takes two minutes as opposed to fifteen. I hate it because if you don’t carefully plan out your workouts you’re just begging for a case of heat exhaustion.
So while we wait for those storm clouds to blow over I wanted to share some thoughts for how to make the best of your summer running.
Workout early or late in the day. Your best summer running will come before sunrise and just before sunset. Before the sun rises and after it sets will give you the chance the run during the coolest parts of the day. Even though I’m not exactly a morning person, I try and make an effort to run around 6:00 a.m.. That way if I have evening plans I’ve already checked my workout off my list.
Get out that tube of PF50 Sunscreen
Runners spend all of their active time outdoors so sunscreen is a must. They now sell sunscreens specifically for sport that stay on even when you get wet (while swimming) or sweaty (while running). As a bonus they are also usually eco friendly so as not to pollute the environment which makes it better for your skin too.
Slowing down is normal.  Optimum running temperatures is somewhere around 10c or 50f. Anything above this temperature is going to slow you down. The higher it goes, the slower you’ll run. Add in humidity and you can double the difficulty. There is nothing you can do but it’s important to be aware of it. I can’t tell you the number of runners absolutely baffled by the fact that their running slows down in July. You just have to be patient and wait for September to roll around with cooler temperatures. In the meantime, enjoy your summer runs!
Your "personal best" should be prepared now
This last month some of the most important marathons at the international level were held around the world. Starting with the very Italian Rome and Milan marathons, and then overseas to Boston. It was a historic day for both the unexpectedly tough weather and the equally surprising winners. For the record, in the women's race Desiree Linden won, the first American woman to cut the tape at Boston in thirty-three years. The male title was won by the amateur Japanese multi-marathoner, Yuki Kawauchi. After the storm in Massachusetts, it was back to Europe with the Paris and London marathons, the latter being conditioned by unexpected heat.
I coached runners for all five events and I knew beforehand the time that each of them would be able to achieve in the race. All have, for better or for worse, respected the timing forecasts. Of course in Boston they fought against wind and rain, while in London they were struggling with overheating. But a solid preparation always allows anyone to successfully deal with the unexpected and get (in any case) a triumphant finish line and a brand new marathon medal. Many athletes believe that a "Personal Best" can be improvised on the day of the race. They are the same ones who at the marathon expo can’t decide which pacing group to follow. After the race In the arrival area you see them disappointed by their finishing times. “It wasn’t the right day" is the phrase they seem to love. But it is pure illusion to be able to "improvise" on the day of the race. It just can’t be done. If you want to run your personal best at Venicemarathon, you have to plan it out now and work on it for the next six months, day after day. The key is consistency  and not a just last minute luck. Start now to plan out your workouts, knowing that during the summer you’ll be running in the early morning hours to avoid the heat. Make that appointment right away with a sports nutritionist who will guide you towards an optimal form to run with more energy and fluidity. Start right now to find a way to rest and sleep easier. You’ll need it when your weekly mileage increases, along with rising temperatures. Of course, there are many other components that can positively influence a race performance. But if you can balance these three elements, on October 29th the Venicemarathon will be a race to be enjoyed, whatever the conditions of the day may.
Maturing with Running
When an amateur athlete asks me to train them I send a form to be filled out to provide me with any useful information. I want to understand, in a few lines, who they are as a person and then as an athlete. Even the way they compose this simple questionnaire give me some hint to their personality. The number of written words or the choice of verbs and adjectives helps me to understand their personality.

I want to know about their past, present and future. What sports did they practice in their youth? Have they always been active or was there a long period of work or study sitting at a desk? How did you train last week? What is their goal in the near (or far) future?

All this information tells me where they have been, where they are now and what they hope to achieve in the future.

Lately I have received a lot of requests from people that used to run. After a break of a certain number of years they’ve decided to take up running again but they can’t run as fast as they used to. So they send me a letter to get my expertise advise and training. But the answer is quite easy and obvious: nine times out of ten the problem lies in the age gap.

Here’s an example: the other day a 54-year-old gentleman sent me the answers to the questionnaire. I’ll share three important Q&A’s with you below:

Past: what is your PB in the marathon distance and what year did you obtain it?
Answer: 3:42:46 in 2008

Present: List all the workouts you’ve completed since last week.
Answer: None, I'm not running at the moment.

Future: What’s your goal?
Answer: To run a marathon under 3:30:00.

Do you also see where the problem is? It's really hard to get ex-athletes understand that after ten years they may not be able to get the same race times they were capable of when they were 20, 30 or 40 years old. But now I have found a way to communicate it to them better. I send them to the "age equivalents" calculator on the Marathon Guide website.

In the first module you enter the distance and race time along with your age when you ran it. I entered the 54 year old ex-athlete as an example. Today that same race would be equivalent of a 4:00:18 ten years later.

We mature, hormones change, along with our posture running style. A slowdown is only natural but shouldn’t discourage us. Maybe the new time for your current age will inspire you to get running again. Or it could be that ten years ago you never reached your peak form and now you can still give it a go.

Enter in your data and see what results the computer will gives you. Then, get moving anyway with those workouts because you can still have fun at any age.
A Change Of Seasons
Last February the parliament of the European Union in Brussels discussed once again on the abolition of Daylight Savings Time. It’s no longer in force (or never has been) in many countries around the world: almost the entire African continent, Asia and most of the islands scattered around the globe. On most islands the change in sunlight is minimal during the year, there’s just no need for it. But the various pro and con weren’t convincing. We’re creatures of habit. So, once again, in mid-March we’ll turn the hands of the clock (or rather, we will press some electronic buttons) forward sixty minutes.

That loss of an hour might seem like nothing, a one-night event without any consequences. Instead, it’s been studied (and confirmed) that in the days following Daylight Savings there’s an increase in headaches, general tiredness, insomnia, difficulty working and studying. On the other hand, we get an increase in light until July, with the sun rising before five in the morning and setting seventeen hours later. A change in temperature also comes along with Daylight Savings. You’re probably thinking, "... and thank goodness ...". In any case, this is the time to start re-planning your running schedule

I know, just the other day we were complaining about the cold and poor light outside. But bundled up and with the right tools, we can run any time of the day. This will no longer be possible with prohibitively high summer temperatures. "But Julia, we still have spring!", you might say. It's true. The problem is that we’re creatures of habit (see above) and change isn’t easy. During the Italian summer the only time you can really run is in the early hours just before dawn or in the evening after the sun sets. Statistically speaking, you be more successful with your training if you run early in the morning. So, my advise is to get your body used to morning runs now. Try a few easy runs before breakfast. It’ll be just enough to get the ball rolling and get you thinking about other habits you’ll need to put into place (like going to bed earlier) to become an early morning runner, what kind of breakfast to eat, how to organise your morning so you slide right into work on time.
Back to the books
Most people remember some notions of anatomy from a course taken during their school years. Maybe you didn't take any physiology or chemistry classes but they usually expected you to know something, anything in order to get a passing grade in physical education. Between volleyball games you'd study where the heart was actually positioned. With that basic knowledge you were able to pass the class. There was no real reason to study any further with all the professional experts at hand!
Now here we are decades later. You started happily running  after years of being sedentary. In the first few weeks your muscles ached a bit (every single one of them!) but then everything levelled off and you were running smoothly. Then with an increase in mileage and intensity those  critical body points started to worry you. Maybe it's nothing but it's always better to ask for an opinion before it becomes a problem. The lack of knowledge of one's body becomes evident when amateur athletes write  me for advice. Some real examples:"I have an ache on my foot ... any idea what can I do to make it stop?""In the past I had knee pain (especially on the sides) that slowed my pace ...""Today I felt a tear ... or maybe it was a rip, right on my side ..." "When I walk or run I get this tremendous pain just above the ankle on the outside of my leg."When I answer back asking where on the foot, where on the knee and exactly at what point above the ankle, few people know how to use  words. They snap a photo because they have no idea how to describe that part of their very own body.I don't expect you to go back to school and get a medical degree so you can keep running. But I believe it's important for us to speak a common language. For example, if your knee hurts you need to first determine if you are talking about the patella or meniscus without having to turn on a webcam and aim at a body part.Each sport has specific muscles and tendons that are used more than others. In running the quadricipts, hip flexors, knee,  knee and knee are the first that come to mind. If you can at least identify them you'll be halfway to a recovery.

Or better yet, you might even avoid injuring yourself in the first place. If you are interested gaining some knowledge on your very own body here are two books that I have always found useful:

- Running Anatomy by  Philip Striano
Along with the anatomy lessons it illustrates some exercises to add to your running routine. For amateur athletes there are never enough of those.

- The Anatomy Coloring Book by Wynn Kapit  The classic book to learn anatomy using crayons. Great to keep in your home library as a reference.
Winter movement
The other night it was already 7:00 p.m. and my will power for lacing up my running shoes to step outside was close to zero percent. Possibly even less than that.  But I knew that once I’d warmed up I’d be fine… or at least I hoped. When I have to run at night I go to a park in the center of our city. It feels comfortable to run there because it’s always super crowded with other runners like myself. It’s well lit so you can see where you’re going, perfect for doing any kind of drill. But that night a curious thing happened. While I was in the middle of my warm up my vision got blurry. I stopped to remove whatever was hanging off my eyelashes and found little pieces of ice. I walked back home and looked up the weather forecast: sleet, rain and plunging temperatures. With the flu viruses rampant this season I decided not to risk it. I planned a week of alternative movement until the weather improved next week.

Most runners will go outside no matter what. They don’t want to stop running for fear that they’ll lose whatever fitness they’ve attained. But if you build a simple circuit of exercises your running will actually benefit from it more than slugging out a few miles in the snow. Here’s how to do it: - Warm up with 15 minutes of walking or running in place, spin bike or an exercise bike if you happen to have one at home. Choose three or four of the exercises below. If it's your first time doing circuit training (or you never have) Start with just three series. If you decide to continue in the coming weeks, you can increase by one series each week.

- Jump Rope -    is an excellent coordination exercise, as well as being useful for strengthening your feet and ankles. A first goal is to get to 50 jumps in a row. Remember that the rhythm of your rope is controlled by your wrists.

- Squat Jump - Position yourself with your legs slightly divaricated, then bend your knees as and go down to a squatted position. Jump straight up vertically, using your arms to push yourself up. If you can do five in a row you’ve already won!

- Lunges - In a standing position take an ample step forward with one foot and lower yourself down with the front leg. Your back should be straight while paying attention that you form a right angle between the quadriceps and the calf. Your knee shouldn’t surpass your foot. Beginners can push back with the same foot to return to the starting point while experts can to take a quick step forward. Repeat the same movement with the other leg. Perform five per leg for a total of ten lunges.

- Squats - Your starting position is standing straight with your legs slight divaricated.  Look forward and place your hands on your hips or out in front of you to help you balance. Beginners can put a chair behind them to help them out. Bend your knees and lower your hips until you feel your behind touch the chair. Straighten your knees, returning to the starting position. Expert runners can do a full squat with lower your hips almost to the floor.  In either case start with ten squats and increase over time.

- Step - The height of your step is important for this exercise. It needs to be stable enough to hold your weight and not so high that you can’t comfortably step up. A starting base of 20 centimetres would be good. Experts can go to 30 centimetres. With your hands on your hips, step up onto the step, chair or bench. Return to the floor with the same leg or alternate them throughout the exercise. Start with ten steps per leg.

- Push ups for arms and shoulders - Do feel like you have to do push ups like a Marines Corp officer on day one. Beginners can start by leaning forward at an angle against a wall. The next step is on the floor but on your knees. When you’ve successfully done at least ten push ups on your knees you can move on to the classic position in a horizontal position on your toes. Decide the number according to your experience and natural strength. Men will have an easier time here!

- Plank - Place your knees on a carpet with your elbows on the ground and your forearms stretched out in front of you. Stretch your legs out behind and prop yourself up on your toes. At the same time lift your pelvis and maintain your back flat (like a plank) and parallel to the floor. Tighten your glutes and stay in position, counting how many seconds you’re able to stay in position. Don’t worry, there’s plenty of time to improve!
Winter Running
This morning I got up so early that the sun still hadn’t risen from behind the hills of the city. But I was already outside standing on the sidewalk in front of my house waiting for a friend. We had an appointment to run together before starting our workdays.
Whenever I can run in the early morning hours I'm always happy, that way I don’t have to think about it anymore,  it's already done!
I live in a city in the Po Valley in Italy. Before moving here everybody warned me about the winter fog. Yet, in twenty years I haven’t seen it more than a dozen times, almost never in the city center. But winter is cold, sometimes it snows (not yet this year!) and people spend a lot of their time from November through March chatting and complaining about the freezing temperatures, as if it were a novelty!
Anybody who has just started running, like last summer, usually stops altogether or runs indoors on the treadmill. I find instead that it’s healthy to accustom the body get used to various environments and temperatures in every seasons.
By the way, we are talking about Italy and not Siberia, so there isn’t really any real imminente danger of freezing if you take the necessary precautions.
Here are my four simple suggestions:

1. Wear winter sportswear. It seems ridiculous to have to even write this but I have seen so many beginners come to a group run in January with cotton leggings. If you go online right now you’ll find really great sales on winter gear. Add a headband to cover your ears along with a pair of gloves and you'll be ready! If you get cold feet look for running shoes made with Gore-Tex® to keep them dry and warm. If the temps drop below freezing add a balaclava to protect your face, like cyclists do.

2. Make it a habit to look at weather forecasts at the beginning of the week. Here in Italy the temperatures have been really mild since the beginning of the year. A quick look at com will help you plan your outings, moving your training from a stormy day to a sunny one.

3. If you’re feeling determined to keep running through the winter, study a way run during your lunch hour. All right, it won’t be easy but it's definitely possible. There are sports centers that offer shower only services without having to pay a full membership. If you can organise yourself to run at lunch at least one day during the week you can then complete your training by running Saturday and Sunday.

4. Run with others. If you have a regular appointment with another runner friend it’s going to be that much more difficult to skip the workout. Even when it’s cold outside ;-)

Julia Jones is online at:

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