IT’S TIME TO THINK ABOUT 100KM OF THE PASSATORE by Fulvio Mussini
The purpose of the following words is to give some advice to everybody wants to test himself in this traditional run. Therefore, we’ll provide some general suggestions about how to crossing the finish line in Faenza, without causing any damages to your body.
I must state beforehand, that these are some observations of a general nature and so they could change from one to another, because, obviously, it isn’t possible to take into consideration all the features of the people interested in the race. So we are referring to a standard runner who has been running for some years, who trains from a minimum of three times to a maximum of six times per week and, moreover, a runner with a family to take care.
First of all, this race from Firenze to Faenza doesn’t request endurance to high rhythm as the usual runs of 10-20 km, but to be able to stand a strain of low intensity for a lot of hours.
It is important to run following an aerobic running, that is breathing in deeply ensuring oxygen to the muscles. To know exactly if you are in an aerobic running, you have to check every 15-20 minutes the heartbeats: as a matter of fact, 130 heartbeats per minute means that you are in an aerobic running. Checking our pulsations is easy: stop running and after 10 seconds put an hand on your neck more or less under the corner of the lower jaw, or on the chest or also on the wrist, feeling the pulse. Then multiply the number of the pulsations by 6.
After giving a brief introduction, the following running programs suggest you a training useful until, at least, 20 days before the start. It is a weekly training with some variations according to the numbers of trainings during the week. So R6,R5,R4,R3 indicate the runner and the numbers of trainings; while, 1st, 2nd ,3rd ,exc. indicate the days of the week. All the trainings in the schedule should be done maintaining the heartbeats under the level of 130 per minute, without surprising if it means running at a speed of 5’30/6’00/6’30 minutes per kilometres. The R6 should train on undulating ground that is with many slopes, checking the pulsations when you reach the plain: the heartbeats don’t have to exceed the 130 per minutes but, of course, they will raise on the uphill. The aim of this type of training is to avoid the boredom of a long and slow running.
It is appropriate to do some gymnastic exercises after the training, in order to tone up the muscles and to mobilize the backbone, because this race request muscles ready to stand a prolonged strain. Moreover, we suggest you to do some exercises to stretch the muscles of the lower limbs.
In a good training it is fundamental alternate soft grounds and asphalt surfaces, in order to prevent an inflammation to the sinews. According to what said before, we advise you to wear thick and soft-soled shoes.
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