Run#2011-14 2011-03-27 08:40:15AM, Somma Vesuviana

Tired!Tired!Tired!

With RaffaeleG.

RESUME
Location: SommaVesuviana
Time: 08:40:15AM
Duration: 01:09:48
Km:12
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 16
Weather: Partially Cloudy

Run#2011-13 2011-03-26 08:28:02AM, CapoPosillipo

With GiuseppeM.

RESUME
Location: CapoPosillipo
Time: 08:28:02AM
Duration: 01:04:12
Km:10
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Sunny




View Run#2011-13 2011-03-26 08:28:02AM, CapoPosillipo in a larger map

Run#2011-12 2011-03-24 07:31:09AM, Via Napoli

With GiuseppeM.

RESUME
Location: Via Napoli
Time: 07:31:09AM
Duration: 00:44:31
Km:7
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Sunny

Run#2011-11 2011-03-23 06:32:05AM, Via Napoli

1st half: 5'17''/km

Everyday I see increasing performances. I think I will be back to 5m/km shortly - which is where my long run performances ended last summer. I was just out from an extreme massive BB training and 90Kg body mass.

My intentions for current year are different. I focus on aerobic training - even in BB - as I would like to increase performances in running and I would like to enhance my freedive and swimming strenght and they do NOT match with a massive BB training. Probably I will be back to 5m/km in a couple of weeks and then I need to work hard to further lower time.

Will I be able to run 4m/km? It's my goal to reach, even if I think it's over my ability, but who knows?! For now, after just one running week I feel an improvement in swimming. Now, my legs start working like a propeller but I still need to better improve myself in tech.

Btw, talking about today running... via Napoli in the early morning is always wonderful. The sea - although aware that's polluted - is spectacular and inviting.. For me via Napoli is best place to run in Naples.

RESUME
Location: Via Napoli
Time: 06:32:05AM
Duration: 00:57:57
Km:10
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Sunny

Run#2011-10 2011-03-22 06:35:28AM, Via Napoli

1st half: 5'35''/km

RESUME
Location: Via Napoli
Time: 06:35:28AM
Duration: 00:59:30
Km:10
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather:Partially Cloudy

Freedive Equipment

I got my new freedive equipment from my friends @italsub.
We checked several wetsuits, masks and fins and finally I chose following equipment:

Seacsub sea royal hd 5mm XL

Snorkel Omer Zoom

Omersub Alien Dark 35

Mares Socks Classic 3mm

Mares Fins Pure Instinct Pro Polytec Mimet

Run#2011-09 2011-03-20 07:46:02AM, Via Napoli

RESUME
Location: Via Napoli
Time: 07:46:02AM
Duration: 00:43:00
Km:7
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather:Partially Cloudy

Run#2011-08 2011-03-19 08:14:57AM, Via Napoli

RESUME
Location: Via Napoli
Time: 08:14:57AM
Duration: 00:46:53
Km:7
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Sunny

Run#2011-07 2011-03-17 08:19:16AM, Via Napoli

RESUME
Location: Via Napoli
Time: 08:19:16AM
Duration: 00:44:52
Km:7
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Partially Cloudy

FreeDive#2011-03-16 Static Apnea 3'50''

What an exciting experience!
We did a one hour training doing static apnea sessions but I didn't know we lasted up to 4 minutes.

First static apnea try out: 3'50''.

I didn't expect a so long time as I'm used to last at most 1'15'' holding breath. Generally when you do static apnea you should relax yourself, so you need to think about your happy thoughts.
I tried several happy - and relaxing - thoughts from what I experienced in the past, most of them sea related:
- diving with sharks and barracuda at Tiran - one of the best scuba I had - happy thought but really exciting so not really good for this.
- chase a sole off Procida looking at the sea bottom - it was a great summer
- swim with fishes diving off Gaiola - I really enjoyed a reborn Gaiola
- rest walking in a woods after running in summer 
- walking on a lonely beach
- walking in sunny Via Napoli breathing sea air in early morning - priceless

Such thoughts help me to relax and last till 3'50'' even if after an hour suit starts annoying. 

As first try out I'm really happy about such result and I'm sure I will improve my performances once I train forward in free dive and running.

Run#2011-06 2011-03-16 07:22:05AM, Via Napoli

RESUME
Location: Via Napoli
Time: 07:22:05AM
Duration: 00:59:20
Km:10
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Showers

 

Run#2011-05 2011-03-15 06:47:36AM, Via Napoli

RESUME
Location: Via Napoli
Time: 06:47:36AM
Duration: 01:00:17
Km:10
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 17
Weather: Sunny

Run#2011-04 2011-03-13 08:12:07AM, Pomigliano

RESUME
Location: Pomigliano
Time: 08:12:07AM
Duration: 00:48:00
Km: 9
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 16
Weather: Partially Cloudy

New bb training today: strenght

This evening I just started my new training for next 4 weeks (+ 1 rest week as usual): strenght.

My new workout schedule prepared by my trainer Alessando was ready and, as always, satisfactory.
In the past I was used to prepare my own workout schedule. It's 3 years now that I let my trainer Alessandro doing them for me and I'm very happy about him. 
I was used to overtraining and despite results training was not 100% effective. Now, every year my goals are reached.
Btw my training for today was pectoral (w/ main exercise bench press @32.5Kg x 8/6/6/4 reps) + biceps (w/ main exercise barbell curl @14.75Kg x 8/6/4 reps).


Today I should have started clean feeding after rest week - even if it was a little longer - but I was a little stressed to start cooking this morning and having such boring rice and meat all day long.
Even if I know that diet comes first when dealing with sculpting your body, but since I'm swimming too, maybe I coud still eat dirt for a while as I'm burning more than expected - even if problems are weekends when I eat to much and I have no controls.

Run#2011-03 2011-03-06 08:10:31AM, Somma Vesuviana

Still too cold to start running again in the early morning - even if I did even in winter - so our Sunday running meeting have been moved to 08:00AM rather than 07:00AM. 
This Sunday, Raffaele and I - we are still alone - decided after months to try our old route in Somma Vesuviana. It's an interesting route as it comes with a consistent and a gradient uphill and after that a fast races downhill allowing to stretch after climb's efforts.
My breath is still out of shape but it's matter of time and I will be on track again ;)


RESUME
Location: Smma Vesuviana
Time: 08:10:31AM
Duration: 01:06:36
Km: 12
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 16
Weather: Partially Cloudy

Just started second Apnea Academy Training month

For 2011 I just thought I would like to achieve few goals:
1. sculpt my self - as I'm used to in last years -
2. keep a full marathon in a decent time - I need to work a lot on this as I'm not a fast paced runner -
3. swimming
and, why not
4. biking

Talking with Giuseppe Davini, an Apnea Academy Trainer, I found that free dive courses, instead of scuba courses, are mostly based on swimming training, that's a good news for someone willing to swim!
In February I enrolled to Apnea Academy Training @ We.Do, sporting center where I'm used to BB.
Last month training was mainly based on 25m + rest with decreasing rest and breathe between steps. Standard training was freestyle 25 m with breathe each 3, 4, 5, 6, 7, 8, 9, 10 steps and back.

I do not consider myself a swim expert - the opposite! -, but it seems I have enough power to swim with more experienced swimmers.
This week I just started new month training myself in free dive and Wednesday I was promoted to swimming lane number three! Training in new lane (3) is completely different! - I like it! even if I'm still not ready for this :\ -
Base training is freestyle 50m, 3steps/breathe + 30 seconds rest and than 2x100m, 2x150m and than breaststroke, swim floats, pull buoy and swim fins. Once completed we start free dive with minimu 25m apnea and degrading rest from 30 seconds.

But right now I have several problems I need to work out:
how to keep a consistent pace while swimming.my breathing is not efficient while swimming.Paradoxically, I'm better when I breath less like in the 10strokes/breath path than 3strokes/breath path. It's seems like breathing while swimming degrades my performances :|
how is correct way to poolside, turnaround and swim back?!?!
damn, I'm able to stand up other swimmers but once on poolside they turnaround in few seconds while I take a looooong time :((
I extremely need to enhance footwork. 
I'm trained with my legs. I run, I do legs in BB, but in swim my foot work is like my breath: it's not efficient

Problem is.. I have no idea how to enhance myself, I'm completely unskilled when talking about swim!

:-|

Run#2011-02 2011-02-27 08:09:36AM, Pomigliano

RESUME
Location: Pomigliano
Time: 08:10:40AM
Duration: 00:51:36
Km: 9
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 16
Weather: Partially Cloudy

Run#2011-02 2011-02-06 08:05:30AM, Pomigliano

RESUME
Location: Pomigliano
Time: 08:05:30AM
Duration: 01:20:20
Km:12
Avg Hr: -
Max Hr: -

Shoes: Asics Gel Kayano 16
Weather: Partially Cloudy