My First 42K

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From Monday, June 3 the training program, "My First 42K", designed and promoted by Venicemarathon in collaboration with the “runner motivator” Matteo Mastrovita, a free training designed for people who want to aspire to run the 34th Huawei Venicemarathon on October 27 between 5 and 6 hours.


Venice, May 28, 2019 - More and more people want to run a marathon, but few of them know how to plan an adequate training course and above all how to deal with the fateful 42 kilometers. Venicemarathon represents, then, an appointment that runners aspire for the charm of its path and the magic that a person feels in running in a city unique in the world. 

In this regard Venicemarathon, and the “runner motivator” and historic pacer of the Venice Marathon Matteo Mastrovita , launch the project "My First 42K" aimed at all those who have never raced but who cultivate the desire to try to participate in a marathon, in gradual and fun way, with a final time trial between 5 and 6 hours. 

A route that will start on Monday, June 3 and which will last exactly 5 months , with a fixed appointment every Monday on the Facebook page of Venicemarathon and on the official website www.huaweivenicemarathon.it 

Mastrovita every Monday will publish a training program on Facebook and will be available for questions and advice, will follow the interested users step by step and on October 27 will run with the group to the finish line of Riva Sette Martiri. 

The service is completely free and aimed especially at those who, until now, have only practiced "armchair sport". Taking part is easy, just sign up for the group of training sessions.

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

www.runnermotivator.com

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

We arrived at 3/4 of our journey! Personally, on a psychological level, even before it is physical, it is the most difficult part of the marathon. We have just reached the halfway point and we still lack a lot in front of us! It is true that now you can start the countdown of km (it helps a lot psychologically to invert the numbering and remove half a kilometer after the other! Try it!), But those 21 km missing seem an big distance. The 22 km is like January 9, a huge Monday ... after the holidays we have months of hard work! But here the breaks are all right and the step / run method from here on will be your secret! If you have conducted a judicious first part of the race and if you are well trained, we reject these negative and rational warnings and let's turn the legs still "fresh" and reactive. We try to distract ourselves and set ourselves some small goals. The first major milestone is the well-deserved 25 km refreshment. Try to talk with fellow runners, enjoy the public's encouragement or make friends with someone in the running. Keeping the mind busy is essential to thinking about the negative thoughts that have popped up after cutting the banner of the half marathon. Before quenching your thirst and eating at the 25th km refreshment point, also take any "bombette", the nice nickname that is given to specific energy gels to support our body in long distance races. You are passing the first WALL, the psychological wall and now you are ready to face the physical wall that from now on could present itself with all its grandeur. The marathon wall is nothing more than a large imaginary wall that blocks you, slows you down and in the most extreme cases can make you desist. I want to immediately point out that the physical wall will not present itself or will be a slight and insignificant obstacle only if you are physically prepared to the best by following the training program with awareness. In the program that I proposed to you in these 5 months, it was fundamental to overcome the wall unscathed were the work on endurance, that is on the resistance through the "long runs" applying in a very strict manner the run / walk intervals. The 5 kilometers literally to climb are those that take you from 25 to 30. The race companions will be fundamental so the great incitement of the musical bands along the road! Pitted these 5 km ... one by one ... set yourself the target of the next kilometer, yes! Watch! you can see it in the distance, you're almost there, good! Reaching the thirtieth is a great achievement and the assurance of having it almost done, I assure you that on a psychological level, setting yourself the goal of the thirty is fundamental! You are now thirsty at the San Giuliano park, the last strip of land that separates you from the achievement of your dream ...
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

We continue our adventure of 42 km and 195 meters! We have just passed the cities of Fiesso d´Artico, Dolo and the beautiful Barchessa Valmarana and the 10 km refreshment, in addition to drinking, you can eat fruit or bars. I recommend: slowed down and walking, it is better to take a longer walk to eat or drink so as not to gobble food at high speed, tipping the glass more often on the shirt. The time "lost" during the break will be recovered with the physical interest in the difficult final kilometers. The race is still quiet, between 10 and 20 km you still run in peace, it is a daily workout or a little longer distance. This is the time to keep the pace of the first 10 km or slightly increase the pace. Is most important don’t to overdo it, such as standing behind people who are much faster and more prepared than you, instead try to run with your step tested in training which will surely not present you the bill in a few kilometers. Enjoy the ride! The music bands along the way give you the right energy and make you feel the importance and emotion of the event. We are all part of a great human "flow" of colorful people in this endless path that will lead us to our greatest victory! The marathon is an incredible moment of socialization. In my many marathons I met incredible people that I met again in the running years later! The marathon unites, we are all part of a great event and among the various runners there is no competition (if we exclude the handful of extraterrestrials fighting for the podium), but an incredible sense of solidarity and brotherhood. These are the kilometers where to find a running companion, which seems to have the same pace as you and together you can travel many kilometers, sometimes even arriving. In these hours a real friendship could be born! The marathon is folklore, you can see everything, people of all kinds dressed in many different ways. The marathon is also a bet! People really do everything to win a bet made with themselves or their friends: runners running the opposite way, runners pushing disabled people throughout the marathon, people who accompany blind runners. The marathon offers many stories of solidarity and every race will leave you with memories of absolutely extraordinary people. The kilometers pass quickly ... on the right beyond the Brenta you can admire the beautiful Villa Malcontenta ... and not far away the road will turn left to head towards Marghera. In the distance you can see the banner of the half marathon! Now the road is only downhill ... or almost ;-)
Continue ... stay tuned!

TRAINING WEEK 19
How are you? How did the 37 km super long go?
Here we are, you've completed your fort! You're in an iron barrel now, congratulations! You have finished all the long ones! You have been magnificent and now in front of you only the icing on the cake: the Venice Marathon
You will do it without fear! We will have great fun!
Now it is important to recover, then rest and light jogging.
 
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 SHORT RUN: 11km you can use the race pass or continuous run.
Do you have any doubts? Write below this post and I will answer all your questions.

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 memory!


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

Hello and welcome back!
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.

Do you have any doubts? Write under the Facebook post and I will answer all your questions.

Week 11

Hello and welcome back!
You’re back from a long run that certainly improved you, the 23k one! Congratulations!!!!!
Good August 15th and happy holidays!!!!!

Today I want to talk about the 10 rules of the good marathon runner at his first experience, to take on better your first marathon experience and make it the first of many adventures!

1) RUN A MARATHON changes your life ... in BETTER!
We become psychologically stronger, we become resilient and ready to face the most flexible and courageous challenges of life.

2) THE MARATHON REPRESENTS THE CHERRY ON A MAGNIFICENT CAKE MADE AT HOME!
Completing the marathon is a finish point but also a beginning, that is if you’re arrived at the start of the marathon, you will have taken the real meaning of this challenge, falling in love with the race and assimilating it as a pleasant and vital practice to be comfortable with the physical and with the mind.

3) TIMELINE DOES NOT COUNT
The first marathon is an event that you have to experience: do not pay attention to the chronometer, but live, breathe the air of the event on the day of the marathon and be carried to the finish line by me and the group, then you will have all your life to improve and fight against time, the first marathon is like the first kiss... you’ll never forget it!

4) BE PROUD OF YOURSELF
Even if thousands of runners around the world have ran a marathon, only a small part of it can succeed in this challenge, compared to the total world population... which still remains such, the medal you will win will remain always one of the most precious things you can keep.

5) DON’T WORRY, YOU'LL DO IT
If you follow the program that I am proposing you will certainty complete your first marathon and above all you will have the desire to do so many other marathons because you will complete it with joy and without too much effort!

6) WALKING DURING A MARATHON IS NOT A BAD WAY
Don't feel denigrated by all runners that will look bad because you will alternate walking and running, first of all the walk is allowed by the international and national regulations, secondly you will see that in the last 10 km you will pass dozens of "overflowed" people who at first might look at you from top to bottom...
I repeat, the interval technique is a super-tested training that has completed a marathon for thousands of runners all over the world, in other Countries it is more than normal, in Italy where we are full of “phenomenons”... it is often considered by “second series” people ... IT'S NOT SO!

7) BE THE FORCE IN THE GROUP!
Strength will be with you also thanks to the group that will support you and support to each other.

8) ENJOY THE PARTY
The marathon is a big party of colours, noises and great emotions! That day, enjoy everything of it: the pre-departure preparation, the shot of the start, the “high-five” by the hand of the children along the road, the bands, the refreshment stations and the beauty and magic of Venice with its boat bridge and the passage by Saint Mark Square! Enjoy the wonder!

9) ALL TOGETHER TO THE FINISH LINE, WE’RE ALL WINNERS
After many months of shared training, you have absorbed the true essence of the first marathon: so in the big day we will start together and we will ARRIVE together, to share the arrival all hand in hand!

10) SMILE AND RAISE YOUR ARMS: YOU HAVE WON!
The finish line is close, let yourself go to the excitement and I'm sure that even the “strongest” person some tears could fall down ... it’s all normal! Smile and raise your arms on the finish line because you win today, we all win! Where there's a will there's a way!


TRAINING WEEK 11
Week 11 starts a new week, a bit of well-deserved rest after the long run 23k.
Week 11 week, from August 12th to August 18th, 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 23k 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 under the Facebook post and I will answer all your questions.

Week 10

Hello and welcome back!
At least August, vacation time: mountain, sea, and relax!
How can we do not to lose the improvement of our preparation My first 42 k?
So good holidays, but do you know that REST is training, too?

Recovering physical and mental energies is essential to take on the final rush of September and October, when we will have the most challenging part of training. In any case, both at the beach and in the mountains, you can train yourself! Let's see how you can do it:

AT THE BEACH
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.
Moreover, you can go for walks in the water - great training for your feet and legs - and then you can swim, swim, swim! Swimming is the complementary training of running; it will strengthen your heart and the whole upper part of your bust (little stressed during the run but very important to prevent back pain).

IN THE MOUNTAINS
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!
Trekking will keep you in shape as well as beautiful runs in the nature.


TRAINING WEEK 10
Week 10 starts a new week, another important stone is coming to build our marathon project!
Week 10 week, from August 5th to August 11th, 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 as you wish
WEEK LONG RUN: - Here is the 23 k! 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 plan to eat a bar at around 15k.

NB The group begins to take on a very important role, so train in a group to have more energy and motivation!

NB 1: With the heat train at sunrise, I recommend at 5.30 / 6am, choose a path with fountains or bring a small bottle of water.

Do you have any doubts? Write on the Facebook post and I will answer all your questions.

Week 9

Hello and welcome back!

We are back from a long run that certainly was difficult but important that is the 19K! Congratulations!!!!!
Today, following what the great Jeff Galloway says, author of the Run Walk Run method, I will reveal the magic words of the marathon.

By using special words, you can overcome the loss of motivation and physical energy that usually occurs in long runs. These magic words will help you to access your inner energies, manage stress and draw out hidden energies.


RELAX
You can use this first word in the final phase of a strenuous race, when the left hemisphere (your inhibitor brake) would like to get the upper hand by bringing you discouragement and make you stop. By repeating the word RELAX, you will immediately see magic related thoughts:
  • - 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


ENERGY
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


FLEXIBILITY
It is the third word, contrasts the tiredness that leads to a more uncertain style of running, pronouncing it you immediately feels more loose and agile:
  • - 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 TRAINING 9
Week 9 starts a new week, a bit of well-deserved rest after the 19K long run.

On Week 9, from July 29th to August 4th, 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: If you didn't run last weekend the 19k long run is time to recover this weekend, for those who are up to date with the program, plan an easy 8 km exit in which you will alternate 2 minutes run and 1 minute walk.

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.

NB 2: It is important above all for beginners who have never raced before, to build an autonomy of breath in these first weeks, the first obstacle in the race is the classic "shortness of breath". To do this I recommend to be constant in training and to guarantee you at least 3 weekly outings.

By doing this you will see that in a few weeks the breath will no longer be a problem!
Do you have any doubts? Write under the Facebook post and I will answer all your questions.

Week 8

Hello and welcome back!

Have you ever wondered why did you decide to start this adventure and decide to take the big trip to the Marathon? Here are 50 good reasons that will give you the right energy to continue at full speed in this magical journey!

50 GOOD REASONS ... TO RUN THE VENICEMARATHON:

1) To be able to say "I did it too!"
2) To experience the joy of the last km and to cross the finish line
3) To be able to share workouts with friends
4) To discover a unique Venice
5) To meet new people
6) To be able to run singing "la marathon la la la marathon ..."
7) To be able to talk about it for months
8) In order to make dinner with my friends, remembering the adventure
9) To be able to program the next one
10) To feel like a champion even bringing it to completion in 6 hours
11) To be able to say "I am a marathon runner"
12) To run another one with the aim of improving and having fun
13) To wake up at 5 am the morning of the race to have breakfast
14) For those who do not understand why, and who in any case do not understand even if you explain it to them
15) Because we understand that with the will we obtain everything
16) Then one day you can tell it to your grandchildren
17) For the heat of the public and for the beat the five children along the way
18) For the determination you can make
19) Because the night before the race you go back to being kids like the night before the exams
20) Because, afterwards, the whole race is mentally revived
21) To convey to others the enthusiasm to run it
22) Because then you can no longer do without it
23) Because the start is exciting and the arrival is even more so!
24) Because that morning you're there now ..
25) Because if you don't do it, at 35th km you can never say "But who made me do it!"
26) Because the 32nd km now you have 10 km to go a distance that you always cover with an easy workout
27) To be able to say never again just finished and after two days look at what could be next
28) Because that day the streets are all yours
29) Because waiting is also exciting
30) Because when you arrive, they put the medal around your neck as the first classified
31) Because then it is nice to go around among the people and show off your medal which is worth like a gold at the Olympics
32) Because it makes you feel stronger mentally
33) To be incited by the public and to clap their hands
34) Because you can also cry on arrival
35) Because after the first you live for a while in a dream
36) Because the evening after the race you can strafogare yourself in your favorite dish without feeling guilty
37) Because the marathon is a bit like life, suffering and committing can achieve the most unthinkable goals!
38) Because the Marathon Village the day before the race will seem like the land of toys
39) Because the butterflies are felt in the belly a few minutes before the start
40) Because when you see the sign of the last km you recover every type of energy and do the sprint!
41) Because running in a group is fun and much more exciting than running it alone
42) Because cutting the finish line by the hand all together is priceless!
43) Because you will cure all the material on the night before the marathon
44) Because fixing the bib with pins on the shirt will seem like a daunting task!
45) Because after the marathon you can overcome every difficulty in life
46) Because after crossing the finish line you will just want to sit for a while
47) Because after finishing the first marathon you will feel like a deity of Olympus
48) Because there is no greater joy than having made running a healthy and fun passion
49) Because you will cross the Grand Canal on a bridge of boats!
50) Because the marathon as the first kiss ... you never forget!


WEEK TRAINING 8
Starting a new week, you are now entering the program and you start to get serious! Next weekend the fourth medal is coming, the 19K long run!!!

Week 8 week, from 22nd to 28th July, here's what you need to do:
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.
LONG RUN: Here's the 19 k! Difficult but affordable distance with the mandatory RUN WALK RUN!
Try to keep the pace very slow, 2 minutes of running and 1 minute of walking.
Drink every 5K and plan to eat a bar at around 15K.

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!
Those who are beginners will not be frightened, apply 1 minute of running alternating with 1 minute of walking, if you already have a certain autonomy you can alternate 2 minutes of running with 1 minute of walking.

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.

NB 2: It is important above all for beginners who have never raced before, to build an autonomy of breath in these first weeks, the first obstacle in the race is the classic "shortness of breath". To do this I recommend to be constant in training and to guarantee you at least 3 weekly outings.
By doing this you will see that in a few weeks the breath will no longer be a problem!

Do you have any doubts? Write on the Facebook post and I will answer all your questions.

Week 7

Hello and welcome back!

You have just pinned your second star, your second LONG RUN, the 15k to your chest!

If you have followed my advice and have used the RUN WALK RUN method to the best you surely will have fun and you will finish the 15K without noticing!

Today in the post n. 7 I want to talk to you about the LONG RUNS, the absolute protagonists of this preparation for the Venicemarathon.

THE LONG RUN
The long run will help you more than any other component of the training program you are following, essentially serving to build your ENDURANCE or RESISTANCE week after week.

Performing the long runs with the run/walk intervals, considerable results are obtained from the physical point of view (increasing the autonomy of breath and making new and important adjustments to your skeletal muscle apparatus that will get used to longer and longer runs) but especially from the mental point of view.

Reaching a new limit never conquered before will bring you a state of fundamental mental "excitement" to gain self-confidence and positivity!
Whenever you reach a new distance for yourself, you will experience primitive feelings, almost as if you are opening a new path for those who come after you!

Remember: whether you go slow or fast a LONG RUN will offer you the same benefits in terms of resistance, with the big difference that by applying the intervals you will recover much faster without suffering potential injuries or fatigue.


N.B HERE THE SYMPTOMS DETECTORS THAT YOU HAVE CONDUCTED A LONG RUN TOO FAST
1) Feel the need as soon as you return to throw yourself on the sofa to sleep at least 2 hours!
2) The muscles remain sore or the legs tired for more than two days
3) You feel pains or pangs that last more than 4 days
4) during the last 3 km of the long run ansimate to the point of not being able to speak
5) at the end of the long run you are nauseated and irritable


Simulate what happens in the marathon during the LONG RUN:
  1. Try to drink every 5 km
  2. Eat energy bars above 15 km
  3. Wear shoes and wear clothing that you think you will use for the marathon
  4. Try to train in a group will facilitate your long runs


As mentioned in post n.6 ATTENTION TO HOT WEATHER
Do the long runs at dawn or in cool situations, the heat heavily affects your performance!
In these 22 weeks of preparation we will perform 8 LONG RUNS:
8K, 15K, 19K, 23K, 27K, 32K and the last SUPER LONG from 37K.
But don't worry! everything will happen gradually and if you are constant and faithful we will conquer all 8 stars!

WEEK TRAINING 7
 Welcome July! For the fourth week, from 15 to 21 July, here's what you need to do:
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.
LONG RUN BREAK: We are between two LONG RUN so there is time to recover for those who did not perform the 15k LONG RUN. All others will run or run / hike for a maximum of 8 km.

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!
Those who are beginners will not be frightened, apply 1 minute of running alternating with 1 minute of walking, if you already have a certain autonomy you can alternate 2 minutes of running with 1 minute of walking.

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.

NB 2: It is important above all for beginners who have never raced before, to build an autonomy of breath in these first weeks, the first obstacle in the race is the classic "shortness of breath". To do this I recommend to be constant in training and to guarantee you at least 3 weekly outings.

By doing this you will see that in a few weeks the breath will no longer be a problem!
Do you have any doubts? Write below this post and I will answer all your questions.

Week 6

Hello and welcome back!
Today we will closely analyze a great enemy of runners: the GREAT HOT

My runner experience made me identify 3 climatic zones that we can find in the months of July, August and September during our preparation. Let's know these three areas and learn how to manage better our workouts based on weather conditions:

GREEN ZONE
Outside temperature
 between 13° C and 20° C, Recommended clothing:
First layer in leather: short sleeve technical shirt.
Second layer: long-sleeved technical shirt, short trousers or trousers ¾.
Light hat and gloves for the coldest.
When to run: It's a TOP ZONE! Ideal temperature for running, you can run at any time of the day!
In the summer months it is to be found early in the morning at dawn or before dawn, or by climbing up through regenerating mountain races.

ORANGE ZONE
Outside temperature above 20 ° C
Recommended clothing:
Single layer: short-sleeved technical shirt or tank top and short trousers. Sun visor hat.
When to run: Preferring the hours of dawn and evening, get hydrated a lot even for short workouts.

RED ZONE
Outside temperature above 30 ° C
Recommended clothing:
Single layer: light tank top and light short trousers.
When to run: I do not recommend running unless in well-shaded areas, at dawn or dusk.

Attention to HEAT INDEX:
The so-called perceived heat (or apparent temperature) measures the "hot" sensation felt by the runner. This sensation does not depend on simple external temperature (ambient heat), but also on other exogenous factors - such as relative humidity, clothing, the degree of exposure to ultraviolet radiation and wind speed - and from endogenous factors, such as mass and the individual's body composition or physical activity at a given time. The heat index is limited to taking into consideration humidity and environmental temperature. If the environmental humidity is high, the perceived heat is greater, since it creates a sort of barrier at the skin level that opposes the loss of heat by evaporation of sweat. Conversely, when ventilation is high and humidity is poor, evaporation of sweat is favored (surface vapor pressure is reduced), and convection dispersion is increased (because fresh air flows constantly replace the air that has been heated in contact with the skin). Looking at the table, which simply considers the effect of the ambient temperature and relative humidity to establish the perceived heat, it can be seen that, for example, at a temperature of only 30 degrees with humidity of 90% the perceived heat is 45 ° C, while an ambient temperature of 35 degrees is more pleasant with 40% humidity (heat perceived 37 ° C). The table is taken from en.wikipedia.org (source: U.S. National Oceanic and Atmospheric Administration)

INDICE CALORE
I recommend in the intense warm months like July and August NOT TO RUN during the central hours, always prefer the early morning or evening.
 WEEK 6 TRAINING
 Welcome July! For the fourth week, from 8 to 13 July, here's what you need to do:
- 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.
- LONG RUN: coming the third star to pin to the chest, this weekend you will cross a new important goal: 15 km!
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!
Those who are beginners will not be frightened, apply 1 minute of running alternating with 1 minute of walking, if you already have a certain autonomy you can alternate 2 minutes of running with 1 minute of walking.
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.
NB 2: It is important above all for beginners who have never raced before, to build an autonomy of breath in these first weeks, the first obstacle in the race is the classic "shortness of breath". To do this I recommend to be constant in training and to guarantee you at least 3 weekly outings.
By doing this you will see that in a few weeks the breath will no longer be a problem!
Do you have any doubts? Write below this post and I will answer all your questions.

Week 5

Hello and welcome back!

In almost all of Italy we are in the middle of a great heat wave, despite this (we are now in full summer) I hope the long run 12K went well!

Today I would like to talk about an interesting topic and surely you will have asked yourself or been asked: People who walk are real runners?

During schooltime hours of physical education, children are often incited by the teacher "not to walk", a common conception rooted in the subconscious mind that said that walking is a failure!

This is reflected in the old culture that lives in the sport and consequently in the race on a very competitive way, where "Either always run and with good results or you're a bit of a loser ..."
This concept actually penalizes people who approach the world of running who, feeling inadequate, lose their motivation and often leave the trainings even before they start.

It is therefore easy for the subconscious mind and the preconceptions imposed by society to create strong stress and anxiety that make us feel "guilty" when we interrupt the race with a walk.

But there is still hope! Remember that you are the helmsman of your ship and you can decide how much to run and how far to walk!

One of the wonderful aspects of the race is that there is no definition about "runner" to which we must conform, the race is a very free activity, in which every runner can mix the many variables present and create their own experience.

Walking breaks keep the beginner away from injuries and exhaustion but can also help experts improve their times. Inspire yourself with the following Mantras, memorize them and write them in order to use them to answer to the negative messages generated by your left hemisphere (the brake pedal ... remember?)


  • - 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

 
At the end of each race, think about how much better the Run Walk Run method is compared to your old technique. Tell yourself: "I have a tool that will make me enjoy the ride for life!"


WEEK TRAINING N.5
Welcome July! For the 5th week, from 1st to 7th July, here's what you need to do:

- 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.

long run: this weekend we take a breath after the 12k long run and walk an easy distance: 6 km
I recommend YOU NOT TO ACT LIKE A HOTSHOT, if you want to be guaranteed to get to the finish line of your first marathon on October 27th in Venice, put the bridle to your mind already in fibrillation and galvanized after the first month ... your body and your legs go slower than your brain and need the right time for structural adjustment. SoSlow Down ... and remember that rest is just as important as training! Those who are beginners will not be frightened, apply 1 minute of running alternating with 1 minute of walking, if you already have a certain autonomy you can alternate 2 minutes of running with 1 minute of walking.


PS 1: With the heat is better to training at dawn, I recommend you at 6am, choose a route with fountains or bring a small bottle of water.

PS 2: It is important above all for beginners who have never raced before, to build an autonomy of breath in these first weeks, the first obstacle in the race is the classic "shortness of breath". To do this I recommend you to be constant in training and to guarantee you at least 3 weekly outings.

If you do this you will see that in a few weeks the breath will no longer be a problem!


Do you have any doubts? Write below this post and I will answer all your questions.

Week 4

Hello and welcome back!

Over the past weekend we took a little breath and recovered from the fatigue of the first 8 km long run.

Today I would like to talk about the importance and strength of the group! Who said that running is a lonely sport? You won't believe it but the beauty and the hidden strength of the running lies in the GROUP!

Running is SOCIAL and training together is an incredible PLUS especially for those of us who approach this new world.

Running in a group stimulates the creative part of our brain (remember in the previous post left brain and right brain ...?) And in fact does not make us feel fatigue.

Here are 10 good reasons to run together in a group:

  • 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.


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WEEK TRAINING 4
 For the 4th week, from June 24th to June 30th, here's what you need to do:
one or two short run workouts. If you have never run before, start alternating 1 'of running and 1' of walking, for at least 20 'or at most 50' total.

long run: this weekend the bar is raised and the 12 km will be touched. Those who are beginners will not be frightened, in the end you will see that with the intervals everything will be simple! Apply 1 minute of running alternating with 1 minute of walking, if you already have a certain autonomy you can alternate 2 minutes of running with 1 minute of walking.

NB 1: With the heat you go out at dawn, I recommend the 6, choose a path with fountains or bring a small bottle of water, on 12 km it is important to drink at least every 5 km, in 12 km drink at least 50 cl of water.
If you go fasting, if you want to bring a fruit or energy bar.

NB 2: It is important above all for beginners who have never run before, to build an autonomy of breath in these first weeks, the first obstacle in the race is the classic "shortness of breath". To do this I recommend to be constant in training and to guarantee you at least 3 weekly outings.
By doing this you will see that in a few weeks the breath will no longer be a problem!

Do you have any doubts? Write below this post and I will answer all your questions.

Week 3

Hello and welcome back!

How are you? Over the past weekend you have faced your second long run, 8 km for the begginers are surely a new and demanding distance, how did it go?

Today we will talk about how to strengthen the right side of your brain which will help you complete your big dream: to cross the finish line of the Huawei Venicemarathon!

Our brain is divided into two hemispheresthe left hemisphere is the rational, logical, analytical part of our mind;the right hemisphere instead, is the emotional, passionate, creative part of our intelligence.

When you start running, the left side of your brain (your "brake pedal") will come into action talking and discouraging your desire to run: "It's too hard, it's too hot, I'm out of breath... but who makes me do it? "

Thanks to the Run Walk Run technique we will be able to deceive the left side of your brain leaving free the right side that is looking forward to a fantastic adventure like running a marathon! By splitting a distance into many small segments of running alternating with walking, we actually make the rational part of our mind believe that we are not facing a long and difficult test... but we are facing many small and usable distances certainly within our reach.

In this way even very important distances like a marathon... will be assimilated as many small segments that can be easily executed! Give it a try: run consecutively for a kilometer... it will seem eternal, try instead to divide this km into 10 segments, the first of the race and the next of walking ... repeat the sequence until you get to 10 ... you will travel the km without practically noticing it!

Leave space to the right side of your brain and you can fully experience this fantastic adventure called Venice Marathon!

brain
 
TRAINING WEEK 3
For the third week, from June 17th to June 23rd, here's what you need to do:
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: this weekend we breathe for a moment after reaching the goal of 8 km. Especially for beginners, physical recovery and structural adaptation of our body to running are fundamental. So run no more than 6 km. Also in this case, if you are running fast, manage the 6 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 already have at least 10 km of autonomy, you can do a longer workout, up to a maximum of 10/12 km. However, always enter the intervals, alternating 2 'of running and 1' of walking.

It is especially important for beginners who have never raced before, to build an autonomy of breath in these first weeks, the first obstacle in the race, in fact, is the classic "shortness of breath". To do this I recommend to be constant in training and to guarantee you at least 3 weekly outings.

By doing this you will see that in a few weeks the breath will no longer be a problem!

Do you have any doubts? Write below this post and I will answer all your questions.

Week 2

Hello and welcome back!

How are you? The heat has come... and how did the first week of training go?
Today I want to talk to you about the Run Walk Run technique that we will apply throughout our training course and especially during the big event on October 27th, Huawei Venicemarathon!
The RUN-WALK-RUN is the main ingredient of the Galloway method, the run-walk-run alternation significantly reduces training recovery times and allows the maximum distance to be rapidly increased without subjecting the physique to excessive stress levels. The presence of the sections of the path represents a considerable psychological boost because it allows to divide ever longer distances into manageable segments.

Even a short interval of walk, if done in time and regularly, can:

  • - 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.


WHY DO THE INTERVALS RUN WALK RUN WORK?
By varying the use of muscles, the legs remain elastic, while they conserve energy. The intervals avoid the premature use of resources, every time you walk, most of the effort is eliminated giving you the strength necessary to resume running.

This will reduce the excessive effort that causes injuries.

For the second week, from 10 to 16 June, here's what you need to do: 
- 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.

Do you have any doubts? Write below this post and I will answer all your questions.

Week 1

Hello and welcome!

I am Matteo Mastrovita, runner motivator, and in the next weeks I will help you realize a big dream: to cross the finish line of your first Huawei Venicemarathon!

Finishing a marathon is one of the 10 most incredible things that life can reserve for you, and even the laziest can do it. How? Follow my training tips for the next 5 months, and run with me and our group next October 27th in Venice!

What do you have to do to participate?
Guarantee at least 2-3 training sessions per week: 1-2 short runs (from 20' to 50' of running or run-walk intervals) and a long run, in which we will apply (as in marathon) the run-walk method run, conceived by the American trainer Jeff Galloway and based on run-walk-run alternation. This method will help you to reduce recovery times, quickly increase the maximum distance, without subjecting the body to excessive stress and, on a psychological level, the training will be more manageable. In the next weeks we will be find out all the benefits of this method that millions of people chose to realize the dream to finish a marathon.

For the first week, from 3 to 9 June, here's what you need to do:
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: start with a  5 km run. Also in this case, if you want to run faster, run the 5 km alternating running and walking. If you have already run 5 km, you can do a longer workout, up to a maximum of 1 hour of running. However, always introduce the intervals, alternating 1' of running and 1' of walking.

Do you have any doubts? Write below this post and I will answer all your questions.
Click here and discover the requirements to register for the Venice Marathon 2019.