Five Year Old Birthday Wording

Rome Marathon

Hello friends Runners,
to 24 hours after the end of the marathon I can see the film of what was my race.
Race which starts as planned, me and Orlando perfect rhythm between 4.10 and 4.12, although in some places the wind was insorpportabile covered by a group of people who held the same pace we can keep our fixed rate. This
until km 27, when I turn around and suddenly I do not see Orlando +, which so far except for some pains felt in the buttock was pretty good.
From then start another race, steady pace until 33 km Where do I get my last carbon gel and I start for the final part of the race (the + hard), from km 35 to km 40 the rate drops significantly until reaching an average of 4.27.
The thing that struck me that from 40 km at the end of the race I lost all the mind control on myself. I could not manage to control myself, I started cramping in the calves only on the first right and then both of them so much that I had to stop a few times 41 km to do some stretching. I restart my run which now stands above the rate of 5.00 and I rifermo to 600 meters from the end and it is them that come out from the curve of my guardian angels of the balloons of the kids .......... 3 hours, when I could no longer understand that my watch marked 2 hours 57 minutes and was at 600 meters from the finish and my personal victory they have managed to make me wake up and find the grit to run.
cramps were still present but I do not care no more aided by the final descent ... I threw myself headlong to the finish line and my eyes filled with tears.
The final and official 2 hours 59 minutes and 48 seconds, real time 2 hours 59 minutes and 37 seconds.

I'm really sorry for Orlando, we've put together this marathon and it would have been nice to get together.
thanks for the encouragement along the way and at the end of the race goes to Marco Marini, Lorenzo Aniello, Gianluca Carlo Bonsembiante and Simei.

thanks to Louis Rupert for his useful advice. Last

thanks to my Lucia (my girl) she put up with my illness, my training, my angry, my power and my past Saturday night on the couch due to fatigue ..... THANKS

Hello and thank you all

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Tips for the Day Marathon

Tips for the Day Marathon:
by www.runninzen.it

Before the arrival of the start area
If the departure area is located in a different city from the arrival area (as for the Marathon in Florence, Venice, Padua) we should move with the coach of the organization suitable for depositing the bags in the trucks that will then be transported to the point of arrival. For this reason, the clock will be moved forward a few hours, three hours before departure, we have already had breakfast.
Waiting to get in the starting area, avoid the bus stand and, if you really happen, try to do some stretching exercise and listen to relaxing music, or playing down talk with other runners.
If the wait on the bus to get to the start area is expected medium / long, how to Venice and Padua, drink a bit 'of water to rehydrate as the temperature rises in the bus for the crowd of runners.
Area
departure Arriving in the area departure started to orientate yourself on how is it organized everything, where are the trucks of the organization to deposit the bags, where there are baths, where you can make a pre-heat race, where is your grid. Arrange
time coming in advance of your competence in the grid compared with the firing. Take the usual preparations: stop in the bathroom, change clothes in the race with more clothes to be thrown away at the time of departure, vaseline in areas most at risk of rubbing.
started half an hour from start to conduct a pre-heating, if the starting grid made it possible warming in the grid of your ability, there is need a heater too long, a little 'running slow with stretch is good.
not been standing still and waiting for the shot to avoid overloading the muscles used for the maintenance of upright posture, quadriceps, glutes, abs. About 10-15 minutes away from trying to relax while sitting among the runners and doing stretching exercises or gentle mobility. Stay
yet covered, do not get rid of unnecessary clothing too fast, to avoid feeling cold and stiffen the muscles, if it is hot, avoid being in the group and place the ends of the grids.
find a comfortable position to be able to run in the first few meters without any difficulty. For example if the startup has some curves try to position yourself in such a way as not to be closed by the other runners so you have enough space to run smoothly.
Before firing remember to fix the timing and heart rate monitors. It 'should fix the watch towards your body and not outside to avoid being driven by case basis. At the shot let
space around to avoid being overwhelmed by the crowd of runners. Aazionate the stopwatch when transiting under the banner of departure. During the race

Start by setting a pace that is a few seconds slower than the average of the final race you would like to maintain, for example, if your goal is to take Marathon in 3 hours (4'15 / km), start to 4'20 at km.
Consume more fat as possible, the initial stages, about 5km to serve in such a way that the body triggers the mechanism of the consumption of fat, muscle glycogen that you will save in the last km.
Find your own position, it is important that after a few miles you begin to find your lane. The International Marathon route will be marked with colored lines, almost always blue, indicating the ideal trajectory to travel actually 42,195 feet, always try to run as close as possible to the line or curve.
Avoid risky overtaking, it is useless to try to overcome before groups of runners to you I will not if the road allows, plan your overtaking area quite comfortable and visible, such as straight and wide streets, to avoid an unnecessary waste of energy.
eye on stores, the rule is that the supplies are present every 5km. A few meters before the supplies ready in mind what you have to take and where (left or right).
Avoid stopping in the area of \u200b\u200bsupply, there is the risk of being invested by the runners behind you, move up to a few yards from supplies and stop drinking.
If you like to run alone looking for a size your trying to run quietly just following your pace and your feelings, but if you like chatting to calm the situation look for a group that has the same your goal, but did not affect you, you are always aware of what you are doing.
calm and patience, the marathon is a long race and waiting, do not rush to get to the end, be aware that all the energy saved during the first 21 km you will find in the second half of the race.
distracted. Try to ease the tension now and then observing what surrounds you, monuments, public, children give you the "five", but watch your vision, keep your eyes screened at least 30 meters from you.
Do not be discouraged. If things go wrong, if not past the scheduled time in the half marathon, or if the times of passage are not those planned, you know what the reason is and if it is day run smoothly for the pleasure to get to the finish without triggering negative thoughts.
Always think positively. Always be sure to make it, even if your body sends you other sensations, the mind sometimes makes a difference, "the mind can not understand what is real and what is not," then we can make fun of it positively. Build your
a positive image and successful, try to imagine the race to the finish with a smile, arms and face to the sky.
Do not stop abruptly at the finish. Try to walk and immediately cover with the cloth heat, even if it is hot, fatigue will make you feel the cold more pronounced.
Enjoy the medal of participation. By the time the organizers will put the medal around his neck, stop to enjoy this pleasant moment came after months of preparation. These sensations will take you forever, whether it's New York marathon in Rome. After the race
This page was
soon as possible. Try to get the truck of the organization to change his clothes with other dry and warm;
Try to drink and rehydrate. Drink water and if reinstated neccesario minerals. Avoid sugary drinks excessively.
Wait your friends. Being in the group after the race allows a better recovery and you feel less fatigue and mental fatigue because it is surrounded by the warmth of friends for adventure. Get
massage. A post-race massage helps relieve muscle fatigue.
Take a shower or a relaxing hot bath. When you come back to the hotel a warm shower, or rather a hot bath, you will certainly light relief by returning to the muscles.
Continue to hydrate and do not overdo it with the meal after the race, eat light to avoid further overloading the body. Enjoy a full

moments after arrival, and those after the race, are unforgettable moments that allow you to appreciate the good things you did. Immortalized with photos of your image with the friends and your medals around his neck, not the medal itself per se, but but as a symbol of your commitment and sacrifice.

Good luck!

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The theoretical time of the marathon

The theoretical time of the marathon:
Roberto Albanesi

The update of this article was necessary because we receive too many e-mails of runners hoping to run a marathon in stratospheric times, starting on the half-performance marathon no less striking. The goal of many runners who run the first marathon is to get to the bottom, preferably not crawling. In fact to do so at least you still need to know about its value on the marathon, so you can set since the first few miles a pace that does not kill us once passed on the thirtieth mile. It is obvious that to get good at the bottom is also a function of the quality of training, but training is not good enough, unless you know what pace to go. We see the first mistakes not to commit.
The error of the 10 " - The reasoning is based on the concept (wrong) that performance is linear with distance. The reasoning is this: if time per km on the 10000 is 10" higher than the 5000 with the same measure, if I double the distance, just add 10 "/ km, so if I run a half to 4 '/ km, will run the marathon in 4'10" / km. Too bad that performance is not linear: about 200 m (20 ") an athlete can go fast as the 100 (10), without deterioration typical of when you stretch the distance. If it was worth the linearity if I run the marathon in 3 '/ km, about 84 km I should go to 3'10 "!
The error of 7' - To calculate the time of the marathon, many top coaches double the time of half and add 7. 'Although optimistic, many athletes for the calculation is valid but only for top runners. The mistake is to consider the constant deterioration regardless of the value of the athlete, in fact, the deterioration is proportional to the time of departure. For example, who runs the half marathon in 1h can run in 2h07 ', but who runs half the race in 2 hours not ever marathon in 4:07 a.m. '! In fact, for the athlete to move to the top half in 1h03'30 "is a much more significant slowdown (compared to its record of 1 hour) than that of his passing in 2h03'30". That is 3'30 "slow down for a top runner is much more" relaxing "than for a lover who almost did not notice much slowdown. In other words, go for the top runner for example by 3 '/ km to 3' 10 "/ km is much more pleasant place for an amateur go from 6 '/ km in 6'10" / km.
The exact calculation - From the last example is that it is the difference between time and the half-time the marathon that is constant, but is constant the relationship between the two total times. For any athlete this report is typical and we call it factor aerobic marathon (FAM). An athlete who has 1 hour on the half and 2h'06 'marathon has a 2.1-FAM (indeed it is almost a physiological limit), an amateur who 1:22 a.m.' 2:58 a.m. and 'has a FAM of 2.17 and so on. The theoretical time of the marathon is given by:

Tmara Tmez * = 2.1

Tmara Where is the time on the marathon and one on Tmez mezza.Per example, a runner from 1:19 a.m. 'on the half that is theoretically 2h45'54 ", while an athlete from 1:10 a.m. 'is theoretically 2h28'3.

Athletes anaerobic - If the athlete is not a pure runner (remember for example, that a marathon runner in the pure slow fibers represent over 90% of the total), the time is theoretically unattainable. An athlete can have characteristics suited to short distances (800 and 1500 m), can defend well (if trained) on the intermediate (eg 5000 m), but may break down (as expected time) on the marathon. This applies to all runners overweight or those who carry a lot of repeated work fast with large recoveries (the anaerobic ). It takes time to adapt to the marathon, not just two or three months of variation in training.

The Wall - It's no illusion that the walls be only psychological, the three hours, they clipped the wings of the ambitions of many marathoners, convinced that race in 3H1 'or 3 hours was only a matter of mind. One minute marathon is about 15 "on the 10,000 m. If the maximum result that an athlete can achieve is 36 ', run it for 35'45" and you will see that end in 36'30 ". The marathon is the question even more complicated because you may not end up ... Not that you can adjust your FAM for the illusion of going below the wall!

The exact calculation - If you are not marathon runners, pure (or you are not yet developed), the exact calculation is obtained with a higher FAM. Knowing that it makes no sense to spend without going through the marathon half, the more realistic estimates for the theoretical time of the marathon is:

Tmara = 2.15 * Tmez

For example, a runner from 1:19 a.m. 'is half the theoretically 2h49'51 " while an athlete from 1h10'30 "2h31'34 is theoretically".

The time of the first marathon - Do not think you can get the theoretical limit to the first experience (especially with a workout is not ideal). So you need an additional Retouch: do not consider your record on the half, but the average of the last three half-marathons (only valid ones for the last six months), multiplied by the figure of 2.2. The explanation of the method is simple: we can not run a good marathon if you are not stable enough on a half, it should not be considered the three best times, but the last three. If an athlete has significant fluctuations in performance, we must not ignore the fact, but to consider and take into account the negative performance. Want to know if you run the first marathon under three hours? If you have over the last three half marathons in an average of less than 1h21'50 ", with a good workout you have a good chance of succeeding (say 90%). The odds are reduced to zero if you can not run the half in 1:24 a.m. ' (This figure is obtained by considering the FAM of athletes that is developed as has been said about 2.1). The charm of the marathon is that all in all probability is a race!

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How to eat before a marathon

how to eat before a marathon:
Roberto Albanesi

It's amazing how many runners they care supply in the immediate vicinity of the marathon (the week and the morning of the race), while a few eat the same concern for a long a few miles short of proving that address. Underlying this need to clarify the tactic food should not be the anxiety of the race, a kind of superstition to make it all to give the best little scientific or other factors, but there should be a willingness to understand how our bodies work. If it is right look for the best food situation, you should always keep in mind a very important concept: it makes no sense to overeat carbohydrates in the hope of having energy to spare.

The new integration. When glucose
take the integration? The ideal is to take 24 hours before the marathon, so it is stored, ie breakfast and lunch the day before. What does it take? You can take liquid supplements, only carbohydrate bars or even just a tart (make sure it does not contain margarine, fats / hydrogenated vegetable oils, fats / vegetable oils, generic, etc.. And who has the nutrition label). For example, if our athlete weighs 70 kg, its integration is represented by 952 kcal, that is (I remember once again that 1 gram of carbohydrate provides 4 kcal; careful not to get confused between grams of carbohydrates and calories associated with a certain amount of carbohydrate calories are 4 times the grams of carbohydrates ) 238 g carbohydrate (4 ounces of tart mentioned above, divided between breakfast and lunch: please note that the crust also adds protein and 160 kcal per 100 g of fat that should be removed from the daily count): 238 g tart is a large slice. That's it? Yes, that's all.

recap - summarize the conclusions from day to day: Monday
: normal supply
Tuesday: normal supply
Wednesday: Thursday
normal supply: 70% carbohydrate, 15% protein, 15% fat without increasing calories
Friday: 70% carbohydrate, 15% protein, 15% fat without increasing calories
Saturday as Fri Integration glucose + P * be 13.6 calories of carbohydrates (breakfast and lunch)
Sunday:

race and on race day?
carbohydrate intake (the classic two plates of pasta) several hours before you do not need much because: • if the athlete has followed a proper integration strategy has already glycogen stores to the maximum and the night has removed a very small proportion (8 hours of sleep about 120 kcal) • the mechanism of conversion of carbohydrates into glycogen does not require a modest time. The athlete may start with the digestion still ongoing and it is a double boomerang, first because it has no energy from the food he wanted and secondly, because the body diverts resources digestion. So let us just seen that the interval between lunch and the race is between the end of the meal at the beginning of heating (even mild physical activity that trigger slows the digestive process) and that often the digestion of food is slowed down by a Pregara possible increase in nervous tension of the subject. Fundamental to the understanding of the results will be displayed is a study Segal and Gutin. In this study was to examine the increase in oxygen consumption due to digestion of a standard meal (carbohydrate, fat and protein). The increase in oxygen consumption was lowest in obese and lean subjects was highest in subject where after 4 hours after the meal the increase was still significant. For non-obese, but overweight was in an intermediate situation. You can only give a guideline that everyone must then customize. Since we do not consider obese runner and because an increase in oxygen consumption to the detriment of sport performance is reasonable to conclude that: a) if the interval is less than two hours do not take anything, for those who can not resist using carbohydrate gel (or liquid) that are easily digested, but never just before you leave (at least an hour before) and not too many (200 kcal per person for a maximum of 70 kg ), b) if the range is between two and three hours, taking mainly carbohydrates, which require significantly less time to digest than protein and fat compared to, even in this case the amount should not be too much (400 kcal per person for a maximum of 70 kg). To avoid the dough which contains a small proportion of protein and fat is usually accompanied by the sauce. The amount of calories depends on the interval, but it is well below a normal meal. For drinks accompanying the breakfast of course refrain from milk that is not easily digestible, as a source of protein and fat. The night before - What happens the night before does not matter much in the sense that it can only be wrong to eat too much. It is assumed that the subject is sufficiently rested from sporting did not need to restore your glycogen stores, then just a meal "normal." Better to avoid foods low in calories, but very bulky (like megadoses of low-calorie vegetables) that cause an unnecessary intestinal stagnation is not disposed in time with respect to race. Also avoid foods that cause a heavier too salty useless for a temporary water retention.