My First 42K
Week 21
FROM 30 km TO THE DREAM: MEDAL MEDAL MEDAL!
Finally you see the sign that you were waiting for: 30 km! As long as your training has been "responsible" and you have run the very important long run to save legs. At this point the magical thought that will have to materialize in your mind is the following: "Wow, there are only 12 km to the finish line I can do it! ”If you can make this thought, you're done! At 32 km begins the real countdown ... last model of the year 10, 9, 8 ... from the thirty-second to the thirty-fifth the pace is short, and a very important refreshment is waiting for you to give you the charge in the last km. In addition to the count down, the "vacuum" effect will be another valuable. In this part of the race, if you have conducted your race sparingly, you will find that you have an extra gear compared to many other runners, decidedly "implanted" and practically stationary on the course. It is as if you had two large vacuum cleaners at your feet with a large jet that draws you towards the soles of the competitors in front of you and that you can suck in and overcome in just a few steps! It is fantastic how many positions you will be able to recover in these last kilometers! The vacuum cleaner effect will be your extra weapon to face the dreaded and very long bridge of freedom! By now you have entered the heart of Venice, the infamous ramps are about to begin ... the 13 bridges that will take you to the finish line banner! the cheering public is another precious and great help! The sign of the 40 km with its refreshment can be glimpsed, it's time to push, and if you still have, skip the last refreshment (at most a sip of water). The last two kilometers are done in a competitive trance, it's like running with great enthusiasm and adrenaline, it's as if a huge calamity called Traguardo always attracted you more and more as the meters flow. Now we are here, here is the point of Health and after having had the illusion of diving into the Grand Canal ... you will meet the majestic and superb Ponte di Barche, built every year exclusively for the Venice Marathon! It is a moment of pure emotion, cross the bridge, enjoy the show, the columns with the lion of St. Mark introduce you to the square of the same name, the beating heart of Venice! Here is the bridge of sighs and away until the end ... the last kilometer inflatable, you feel a bit in a bike race and you start to launch your sprint, everything looks fantastic and you seem to have two supersonic jets instead of feet ... go so fast that the people on the side of the path escape out of focus! Missing very little, the last ramps, goose bumps become skin of the ocona ... and here it is the banner so agonized "ARRIVAL", you did it, some tears begin to gush from your eyes, raise your eyes to the sky and thank the Lord, kiss the faith that your wife / husband gave you, look among the crowd at the faces of friends, and smile, smile at each other so much, your mission and your masterpiece is accomplished. Raise your arms and cross the finish line, you feel the masters of the world! Stop your gps after the finish line (at the finish line stay straight, smile and raise your arms the souvenir photo will end up framed in a place of honor in your home!) Be happy even if you haven't realized the time you hoped for, be proud because you have made a great feat to remember for a lifetime! You are exhausted but happy, the agonized moment has arrived ... the most precious souvenir in the world is going to be yours! Here is your medal around your neck, after a few meters from the finish line you will be given by hostesses and volunteers you don't know but it's as if you had met them in the most beautiful dreams of your imagination. Who would have said that? Yes guys, you did it !!! You have transformed your dream into reality and the tangible proof is your medallion that was given to you. For the next few hours (and days) it will become a kind of amulet that brings luck and will give you strength and which you will wear over shirts, sweatshirts and jackets. Everyone must know and understand that you did it and your contagious enthusiasm would convince anyone, even the antithesis person of the race, to train to run a marathon! After receiving the medal, you feel exhausted but full of a contagious positivity.
The world seems really fantastic, you would like to embrace everyone without distinction. The first hugs are with the running mates, then the family and friends who are waiting for you after the gate of the arrivals area ... as well as in a big airport ... well the feeling of fact is just that, you have landed after a fantastic journey of 42195 meters! You will be wrapped in "silver paper" or in slang matte, a cloth that will keep you warm and warm that will help you recover. The arrival refreshment with its pasta party awaits you, even if fatigue often overcomes the instincts of hunger, a nice plate of pasta is not to be despised at all! We arrived at the end of this fantastic and incredible adventure, now enjoy a well-deserved rest and a nice shower. It may be that for a few days the mere idea of running puts you sick ... it is normal ... but after the hangover the desire to run will come back more alive than ever, but above all it will be strengthened by the sight of your indelible medal witness of your most beautiful undertaking. Good guys, yes you did it! To the next adventure! Coach Runner Motivator
WEEK TRAINING 21
Here we are! We are at the last corner or rather at the last bridge! The big week has arrived ... the easiest sport you will be doing this week is to keep looking at the weather forecast sites for Sunday ...
As Baden Powell, the founder of scouting, said there is no good or bad weather but good or bad equipment ... so don't worry too much if the weather is not the best. I ran the Venice Marathon 5 times with every type of weather condition and it has always been a "fantastic and memorable adventure!
We do a quick Check List of things NOT TO FORGET:
1) Shoes tested in long pre marathons
2) Clothing suitable for the day: Board ¾ or long pants, thermal shirt with moon sleeve and over tank top or race shirt
3) In case of rain: disposable transparent waterproof that you can throw during the race when it is soaked
4) Should there be cold bora wind, ear protection and / or neck warmer bandana
5) For the starting black bag to stay warm
6) Pectoral attached to the race shirt with pins
7) Chip
8) Emollient cream and patches on the nipples for boys
9) Energy bars or gels
10) Mobile phone holder and / or keys
11) Change bag (to be delivered upon departure) with complete change in the event of rain ... and when I say complete I mean complete ... or from underwear to shoes. If it rains, believe me having a dry change on arrival makes the difference between getting sick or not ... important to bring warm and light clothing (batteries, thermal sweaters, etc.)
Guys Who will want to do the marathon with me is welcome! The Mantras will be: SLOW BUT HAPPY! IT CAN BE DONE!
I will be the official 5/6 hour pacer, will follow the race step technique, the scheduled intervals are 2 minutes of slow running and 1 minute of walking.
See you on Sunday
Do you have any doubts? Write below this post and I will answer all your questions.
Week 20
Continue ... stay tuned!
TRAINING WEEK 20
How are you? Are you ready? Before you the last pre-marathon weekend, take a breath if you want but you don't need to do a 10 km light run or if you want to take a nice walk in the green or a quiet bicycle ride.
I recommend you do not get tired and stay away as far as possible from seasonal ailments (various colds), so a weekend of physical and mental relaxation.
Week 20 week, from October 14th to October 20th, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
- WEEK END SHORT RUN: Max distance 10 km you can use the race pass or continuous run or you can do another kind of soft physical activity like a nice walk or a bike ride.
Do you have any doubts? Write below this post and I will answer all your questions.
Week 19
Week 18
After waiting anxiously on the starting line, feeling the adrenaline going up minute by minute ... here is finally the countdown to the start, in the air the classic "The final countdown" of Europe gives us the charge and pushes us into this crazy adventure that awaits us. Let us hear the shot, let us go! At the Venice Marathon the long colorful snake that winds in front of the wonderful Villa Pisani of Stra, postpones our departure for a few minutes... in the meantime we wave our hands to greet the aerial shots of the helicopter, between shouts of encouragement. Finally the human wall in front of us will move, first with a light walk that will stop as it happens when we are trapped in a queue on the highway ... around us faces of lots of people ... faces contrite from tension of the event but also many smiles and relaxed faces that enjoy the magnificence of the occasion. Everyone is ready with the index finger on the "start" button on their wrist gps ... someone swear because they have pushed the button too late and are unable to hook up the signal in time ... their marathon will be a little bit shorter... only on their watch though! You will pass the finish line and the top runners are already at the second kilometer ... it doesn't matter, our adventure has begun! We start very cautiously, but all start like rockets like crazy, "jostling" and making space between the thousands and thousands of runners that like little balls disperse ourselves along the way. It is important to measure the strength in these first 10 km, which will then be fundamental to reach the finish line peacefully. Anyone who will start calmly will have the satisfaction of passing hundreds of runners after the thirtieth kilometer as a vacuum cleaner! Mentally divide our marathon into 4 segments of our orange or apple ... it will be easier for you to think of a 4-part test of about 10 km than a single one of 42, believe me! Our first target is the 5 km rest stop, enjoy the first few kilometers, greet the people who crowd the start area, give five to the children on the street side, sing some goliardic singing with friends! With our method of walking, do not give weight to those who see you doing the walking intervals and tell you "Are you already tired?"... all regular, you will give them an appointment after km 30 and then you will be the one to do the 'merciless question ... comes the fresh water of the 5 km, drink a little from the beginning is your escort to run better and not have surprises. From 5 to 10 km, enjoy the ease of running, always thinking of conserving your strength for later, apply the intervals right away, put the hay in your farm!
Follow me and start having fun, the big party has started!
Continue ... stay tuned!
TRAINING WEEK 18
Here we are! We arrived at the last long run!
Next weekend we will be running 37 km with our runwalk method!
Missing only one brick to complete our fort, you are now ready and I'm sure you will face the last long run without worries!
The rules are always the same; interval 2 min run and 1 min walk, drink every 5 km and eat at 15 km at 25 km and at 33/35 km.
Use shoes and clothes that you will use during the marathon, this is a dress rehearsal!
Week 18 week, from September 30th to October 6th, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
WEEK END LONG RUN 37k:
See above for the long run indications.
Do you have any doubts? Write under the Facebook post and I will answer all your questions.
Week 17
The night before the marathon you will probably sleep a little, there is a lot of electricity and excitement in the air! The morning of the marathon starts early! Usually the alarm is pointed towards 5 a.m., but I assure you that there will be no need for ringtones because your natural alarm will wake you from the bed without too much delay...
It is very important to prepare all the clothing and equipment the night before the race in a very distinct corner of your home or hotel room.
BREAKFAST: Go first for breakfast, a good breakfast! Usually I don't miss a nice whole wheat toast with ham and cheese, and some slices of wholemeal bread with butter and jam. A orange juice is the right drink (avoid milk, tea and coffee that could stimulate your intestine). If you are a coffee lover, you can sip one before leaving.
DRESSING: Dress carefully with all the material prepared the night before, spend some time spreading the creams and the patches. Don't forget to go out wearing your smartwatch and bring the bag with the spare clothes for the arrival (a complete and warm change if the weather is bad). Above all, check that the bib number with the relative chip timepiece is well attached with safety pins to the race shirt. Also remember to attach your bib number to the bag that you will leave with the baggage trucks.
ATTENTION TO TIMES: Accurately calculate the exit times from home / hotel to reach the start area with your own vehicles or the area from which the shuttle buses to the departure area will depart.
BAG DELIVERY: Reaching the departure area with a reasonable advance allows you to do things calmly and try to relax by calming the adrenaline and the excitement that rises more and more with the approach of departure. The biggest "concern" that can assail you is: "How long can you deposit the bag with the change?" ... in fact, at the Venicemarathon you can risk to abandone your bag (with all its contents) if the delivery times indicated in the regulation are not respected. Is better to arrive a little earlier in the starting area than get caught up in anguish. My advice, then, is to leave the bag and take off the heavy clothing that will protect you from the cold as late as possible, so as to always remain beautiful and avoid fulminating intestinal problems ...
TOILETTES: The cool morning, the tension and the "morning effect" can play tricks on your bowels ... so the pit stop for chemical baths is almost mandatory. Consider losing 10 to 20 minutes to stop at the bathrooms. A more convenient alternative is to stop at a bar (the farther you are from the starting area the less row you will go) to have a drink and take advantage of a more appropriate bathroom.
THE CORRALS: Now we are, after having delivered the bag and gone to the bathroom, we feel more free in all senses! We are ready to "cage" ourselves in our starting sector according to the color corresponding to our bib number. These are exciting moments, with just a few minutes to go. It's time to pass the time chatting with your mates and turn on your GPS.
THE SHOOT: The die is cast ... let's go! No more going back! The adventure begins! The hello to the helicopter that takes you from the top is a must as giving five to the children on the street side! You will experience great emotion after the human snake begins to move ...
Continue ... stay tuned!
TRAINING WEEK 17
Week 17 starts a new week, an interlocutory week and a further recovery in view of the last challenging long.
Week 17 week, from September 23rd to September 29th, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
- WEEK END SHORT RUN 10k: A weekend of calm and recovery. You will do 10 km.
The recommended pace of the interval is 2 minutes of slow running and 1 minute of walking, an average speed of 7 km / h, if you feel like it you can also run continuously.
Do you have any doubts? Write below the Facebook post and I will answer all your questions.
Week 16
"I remember 4 runners with the bag and a lot of emotion on their shoulders ... like the first ones on arrival the wall doesn't break them ... this night is still ours ... but as runners with glasses do to get married by fat men... the 6 am alarm clocks do not hurt and only the day that arrives ... it is only the day that arrives ..."
Excuse the cheerful poetic license and the transformation into a marathon theme of a successful italiann song... but in fact the night before the marathon always has its charm, as well as the night before the exams.
The night before the marathon has a taste all its own, it is marked by very precise rituals such as the fundamental one of preparing clothing for the race in a very accurate way, foreseeing the weather conditions that will carry us along the marathon. After opening the "race envelope" containing the bib, all the information about the race, read them, especially the indications relating to the time of departure.
At the bottom of the envelope we will find the 4 safety pins that in a surgical operation will be stapled to the chosen shirt (after a long choice!) In an almost perfect alignment.
We prepare the energy bars, the gels, the patches, the cream that we will spread on the dawn before dressing... everything must be ready the night before in order to avoid the panic of forgetting something. We charge our trusty GPS and begin to study the route map to find out about any pitfalls.
Eat a nice full of carbohydrates and go to bed soon... bet at least two alarms for safety but you will see that the emotion will be your natural alarm! In any case, remember that on the day of the race at the start you will find me, I will give you all the advice and above all I will take you along with our big group to cross the finish line of your big dream!
TRAINING WEEK 16
Start a new week, Week 16, you survived the penultimate long run. Today and tomorrow you will probably be a little hardened ... but with the race step technique recovery will be very fast!
Week 16 week, from September 16th to September 22nd, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
- WEEK END SHORT RUN 11k: A weekend of calm and recovery. You will do 11 km. The recommended pace of the interval is 2 minutes of slow running and 1 minute of walking, an average speed of 7 km / h, if you feel like it you can also run continuously.
Do you have any doubts? Write below the Facebook post and I will answer all your questions.
Week 15
The Exposport Venicemarathon Village is the land of wonder for every runner. An "enchanted" world that I could compare to a toy fair or Willy Wonka's magical chocolate factory... for a child. In the marathon expo, hours could pass, it is a place where it is better to be carried by someone who is not so passionate about the race, who after a reasonable period of time will call us back to the exit "bringing us back to the order"... The Exposport Venicemarathon Village is a colorful, crowded and festive world, here you will find everything about your passion: the running world! The first stage (the most important) is the withdrawal of the race package with the breastplate bib number. After being channeled in the respective line, presenting a copy of the confirmation letter received by e-mail and finally you will have your treasure in your hands!
Once conquered it, you will surely feel more relaxed and you can begin to have a walk through the stands of the expo. All the major companies operating in the running sector will present their latest sparkling collections in terms of shoes and clothing. You will then find the stands related to watches, accessories and integrators. If you forgot to buy your "energy bowler" for the race, this is the right time to buy it! If you want to renew your wardrobe, you will find numerous shop stands at the expo where you can make some great deals. Don't miss the pacer counter, where you will find a very useful disposable bracelet on which all the partial steps are shown to get the final set time. In the village you will find then all the stands of the main Italian and foreign marathons, so you will soon fill your bag with many colored brochures that will be an excellent diversion to relax the evening before the race if sleep will leave room for tension. The, you will find the charity stands. The culture of running to raise funds for people in need is also spreading in Italy and the Venice Marathon together with Rete del Dono has become one of the main marathons for Charity!
Don't forget the big event on the stage of the Exposport Venicemarathon Village, on Saturday afternoon before the race the MY first 42k project will be presented and we'll all go on stage!!!
Before leaving this "enchanted" world, do not forget to write your signature on "The Marathon wall" to leave a sign of your visit, and once you pass a small platform, to check your name on the video that records the good functioning of the cheap contained within the race package. A nice group photo in front of the signature wall could be a beautiful InnoDB!
TRAINING WEEK 15
Start a new week, Week 15, one of the most important weeks of our entire adventure, it's time to place the second to last stone of our house called Marathon, here's the super long run of 32 km!!!
Week 15 week, from September 9th to September 15th, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
On holiday, relax and do a lot of cross training, swimming is a great workout!!!!
- WEEK END SUPER LONG RUN 32k: Here we are beyond the wall of 30, we will run and walk 32 km in fact! Keep Calm, however, no fear with our method we will face this distance with serenity! The temperatures are cooler and this is a huge help, you will see the difference with August! I recommend choosing a route that includes water points every 5/7 km, bring energy or fruit bars, to munch between 15/20 km and around 30 km. It's time to run with shoes, clothes that you will then wear during the race, a sort of dress rehearsal. It is also the right time to try out any energy gels.
The recommended pace of the interval is 2 minutes of slow running and 1 minute of walking, an average speed of about 7 km / h.
Do you have any doubts? Write under the Facebook post and I will answer all your questions.
Week 14
“Stai con me, com'è difficile stringerti a me con tutta l'anima, restiamo insieme fina a quando gli occhi tuoi; ancora chiusi troveranno gli occhi miei…” "Stay with me, how hard it is to hold you with my whole soul, let us stay together until your eyes still closed they will find my eyes ... " Antonello Venditti
Welcome September! Finally the cool weather is arrived, my fiends! It was a hot and hard summer but also relaxing for those who have had some holidays.
Congratulations if you have arrived at this point, you have done three quarters of the way, getting to run 27 km, it is no small feat!
With today's post we will get to the heart of the preparation and we will begin to analyse all the aspects relating to the great day that will be one of the most beautiful and wonderful days of your life!
Today we talk about the EQUIPMENT NECESSARY to face better your first marathon.
To face such a delicate and demanding test, in addition to the fundamental physical and mental preparation that has accompanied our training outings in many months, it is important to prepare the right equipment to take on better the big test.
SHOES: The most important thing! To run the marathon, use reliable shoes, tested and used for several kilometres, do not think to run with a pair of new shoes bought a few days before the race!
Absolutely use them in the last 2/3 long.
CLOTHING: Wear comfortable clothing that you have already tested during a long run. For the Venice Marathon the average temperature usually varies between 11 and 15 degrees, ideal temperature! For our group, the best clothes kit is: short or 3/4 pants, long technical underwear with a tank top or a short sleeve shirt. It is important to stay warm before the start, remember that we are at the end of October and in the morning it could be cold (usually the temperature could be at 10 degrees), then equip yourself with old clothes and/or the poncho that the organization gives to you or isothermal sheet ( silver paper... the one in which the wounded wrap during a roadside assistance). These additional layers will be left at the roadside at the time of the start (they will then be collected by the persons in charge but obviously not returned).
IN CASE OF RAIN: I suggest to use a disposable waterproof board especially before departure and hat with peak.
ACCESSORIES: A belt could be very useful to put all important things like the mobile phone, some money, car keys and supplements. If it will be a cold and windy day (let's hope not!), don't forget the gloves and a heavier hat (the final parts of the body are the first to cool down and make you feel cold sensations).
NB I do not recommend to leave valuables in the car and not to leave mobile phones inside the bags which you will then find at the finish area (they can be damaged with transport).
SUPPLEMENTS: It is very useful to have energy assimilation gels that can be taken during the race and/or maltodextrin bars. Be sure to try the products during a long run!
PATCHES: For men, it is essential to apply patches to protect the nipples from rubbing against the wet shirt.
CREAMS: A calendula cream is recommended to soften the feet and avoid blisters, the vaseline or emollient creams are useful to spread between the thighs and under the armpits to avoid rubbing inflammation. Camphorated oil or arnica oil is also useful for warming up the leg muscles.
CONTENT BAG RACE TO FIND AT THE ARRIVAL: You will have a large but not huge bag to insert a change of clothes and find dry and clean clothes on arrival.
Knit board, suit pants and a warm headdress to be inserted into the bag.
In case of rain the gearbox must be COMPLETE, including shoes, socks and underwear.
Even if you will arrive wet, it is important to come back home dry (calculate at least 2 hours to get back to the car!)
TRAINING WEEK 14
Week 14 begins with a new week, still a bit of rest after the last challenging long run, with a short run on the 11 km weekend.
Week 14 week, from 2nd September to 8th September, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
On holiday, relax and do a lot of cross training, swimming is a great workout!!!!
- WEEK END SHORT: If you didn't run last weekend the long run 27k is time to recover this weekend, for those who are up to date with the program, plan an easy 10 km exit in which you will alternate 2 minutes run and 1 minute walk.
Do you have any doubts? Write below the Facebook post and I will answer all your questions.Week 13
Coming back from a long run certainly challenging and important that of 27k! Congratulations!!!!!
Holidays are finished for many of us, but the excitement rises up... yes, because the dream is almost two months away!
We are now almost in September and in the morning and in the evening the mild weather helps us in our running workouts. The last part of August also means that there are 2 months left to the big day!!! How are you? If you have arrived here you are in business, you still need some bricks to build your personal "Fortress", or your Endurance but you are really at a good stage and this last month is important to face the most significant Long Runs!
The success of the marathon is decided precisely in September, so strength and courage! Don’t worry if you have lost some long runs in the past few months, it will be very important the month that is coming and you will have to put in the safe the last long runs, the fundamental ones!
It is important to have put at least 2 LONG RUNS of over 20km, and at least 2 above 30km ... which we are going to do in September.
TRAINING WEEK 13
It starts a new week, a bit of well-deserved rest after the 27k long run.
Week 13 week, from August 26th to September 1st, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
On holiday, relax and do a lot of cross training, swimming is a great workout!!!!
- WEEKEND SHORT: If you didn't run last weekend the long run 27k is time to do it this weekend, for those who are up to date with the program, plan an easy 10 km training in which you will alternate 2 minutes run and 1 minute walk.
Do you have any doubts? Write under the Facebook post and I will answer all your questions.
Week 12
Hello and welcome back!
We are still in the middle of the holidays for many of us, but the next weekend we will have in program a challenging and important long run and you have to know the importance of some mental tricks that can help you!
Few weeks ago, I talked about the magic worlds of the marathon runner; today I will reveal tricks that you can use during the difficult moments of a long run and a marathon.
An introduction: if you are following my tips and will continue to follow my training, from the physical point of view you are on the right way to complete your first marathon.
However, here is a real “mental wall” that marathon runners must push back, preparing it, you will succeed in pushing this wall also after the finish of your marathon!
Here are some tips that will serve to distract the left-brain and its negative messages:
- - THE GREAT INVISIBLE ELASTIC: I carry it with me in all the marathons, stuffed in the back pocket of the shorts. When someone overtakes me in the final part of the marathon and the left brain tells me "Look how smoothly that runs, but you are badly reduced ..." I imagine to attack the elastic around the neck of those who want to pass me... and doing so I can imagine the tension of the elastic that stretches and pulls me towards the runner who has passed me, I can laugh at myself and at such a funny image... laughing relaxes me and makes me come into contact with the right hemisphere of my brain, and suddenly my legs become quick and agile
- - VACUUM-RUNNER: in the final part of the marathon, keeping a light stride, with small steps and with your step-by-step intervals... you will magically transform yourself into real vacuum-runner. Activating the vacuum-runner function, you will easily be able to reach, and to pass, dozens and dozens of runners completely "burst". This will give you a lot of fun and bring you closer to the finish line.
- - THE GIANT HAND: The ancient Greeks often imagined they were helped by Zeus or by some other gods. In the last 10 km take the giant hand to push it gently upwards and towards the finish line. This intervention of this great hand will occur if you straighten your posture, shorten your running stride and keep your feet low on the ground.
- - SPLIT THE RACE IN 10K SEGMENTS: I will talk about this deeply in the next posts; it is a fundamental step to face mentally your first 42K at the TOP!
TRAINING WEEK 12
It starts a new week, Week 12, another important stone is coming to build our marathon city!
Week 12 week, from August 19th to August 25th, here's what you need to do:
- one or two short run workouts. You can do 2 minutes of running and 1 minute of walking or continuous running at will
- WEEK LONG RUN: - Here is the 27K! A difficult but affordable distance with the RUN WALK RUN strategy!
Try to keep the pace very slow, 2 minutes of running and 1 minute of walking.
Drink every 5k and expect to eat a bar around 15-20 k.
NB The group begins to take on a very important role, so you prefer to train in a group to have more energy and motivation!
NB 1: With the heat you prefer training at dawn, I recommend the 5.30 / 6, choose a path with fountains or bring a small bottle of water.
Week 11
Week 10
Running on the seaside is one of the most beautiful things runners can try: get up before the sun rises and breathe deeply. I suggest you not to run without your running shoes (your ankles will thank you) and possibly run along the shore and not on the sand. Your mind and your body will be immediately relaxed after this experience.
It is certainly easier to train at any time thanks to the coolness of its air, hiking and walking are a great workout for breath, legs and head!
Week 9
- - I don't feel any tension: I'm here to have fun
- - I'm going slow: if things get tough I will only have to slow down a little more
- - Right from the start I'm relaxing and enjoying endorphins
- - I participate in a positive activity
It is the second word, as soon as it is pronounced it is certain that the forces will return to face the last kilometers:
- - Intervals at pace give me energy
- - The step intervals hold the flow of energy and allow me to shoot forward
- - I feel tired but fit and I still have a lot of energy left
- - Only a few minutes are left until the next energy interval
- - The problem is disappearing, it is resolving!
- - I can reduce the stride of the race to relax the muscles and relax them
- - The stiff legs are a sign of success, I will reduce the stride and run smoothly
- - I feel better
Week 8
Week 7
- Try to drink every 5 km
- Eat energy bars above 15 km
- Wear shoes and wear clothing that you think you will use for the marathon
- Try to train in a group will facilitate your long runs
As mentioned in post n.6 ATTENTION TO HOT WEATHER
Week 6
Outside temperature between 13° C and 20° C, Recommended clothing:
Outside temperature above 20 ° C
Outside temperature above 30 ° C
Week 5
- - WALKING BREAKS KEEP ME STRONG UP TO THE END
- - WALKING BREAKS ALLOW ME TO DO WHAT I WANT FOR THE REST OF THE DAY
- - WALKING BREAKS SPEED UP RECOVERY
- - WALKING BREAKS HELP ME TO RUN MORE FASTER
- - WALKING BREAKS ALLOW ME TO CHECK THE FATIGUE
- - WALKING BREAKS DIVIDE THE DISTANCE TO AFFORDABLE SEGMENTS
- - WALKING PAUSES GIVE ME ON THE PLEASURE OF RUNNING
Week 4
- 1) Friendships are born in a group that are often destined to last forever! Sharing a workout of many months, sacrifices and a run like the marathon build really important relationships!
- 2) Together you don't feel the fatigue: by engaging the mind in socializing with other people, you don't think about the inhibitory brakes dictated by the left side of the brain, so you travel miles and miles without realizing it!
- 3) Together we laugh! In a heterogeneous group you will find many opportunities for fun and laughter will be assured. Laughing give endorphins that combined with those given by running will make you feel on a tender cloud!
- 4) The group helps to free the mind. Especially in long training sessions you can share every concern and overcome your stress with others.
- 5) The Group is COOL! You really feel like a team, you wear the same t-shirt but above all you have the same goal, all together all winners!
- 6) Cutting the finish line all together holding hands after 5 months of shared training is priceless!
- 7) The group allows us to learn and deal with those who have more experience.
- 8) Unity is strength, energy and drives you especially in times of difficulty.
- 9) With the run walk run technique you will be able to talk in groups without having to struggle, speaking helps the mind and allows you to separate the part of running that becomes an automatic gesture that does not generate fatigue!
10) Among the finest joys in life is sharing a goal and then achieving it together.
Week 3
Week 2
- - Return elasticity to the main muscles involved in the race before they become too tired: it is as if each time an energy charge is injected into them!
- - Improve the muscular capacity in the final phase of the race, thanks to the alternation of the muscles engaged in running with those who are busy walking.
- - Practically eliminate fatigue, keeping pace and effort level within acceptable limits in the initial stages of the race.
- - Allows sufferers of knee and joint pain to train without injury.
- - Decreases recovery time after long runs
- - It makes you feel good so that you can perform your daily activities without problems even after training at very long distances.
- one or two short run workouts. If you have never raced before, start alternating 1 'of running and 1' of walking, for at least 20 'or at most 50' total.
- a long run: the distance is slightly increased, objective 8 km. Also in this case, if you are running fast, manage the 8 km alternating running and walking (do 1 minute of running and 1 minute of walking if you start from scratch, if you already have a certain autonomy you can alternate 2 minutes of running with 1 minute of walking). If you have already run 8 km, you can do a longer workout, up to a maximum of 10 km. However, always enter the intervals, alternating 2 'of running and 1' of walking.