Easter tradition

Thanks to everyone for the Easter wishes. I hope all you have had a relaxing Easter time with your family or your friends, running, hiking or biking.  I'd like to show you  these photos which I took on Friday, April, 22nd. It's a view of the Civitavecchia's procession which had been held for Easter tradition.  It takes a whole month to organize it and everybody joins in the preparetion. Before the procession began the streets had been cleaned because people white hooded  walked barefoot and dragged heavy chains. You can see them in these three  photos.

The tradition of the Easter procession, which began in the seventeenth century, gives a mystic atmosphere to the town. From a sociological point of view it's important that people try to keep a tradition alive.

A nice week to everyone.

Easter weekend

A beautiful Easter weekend to all my blogger (and running)  friends!

Sore throat

In April the weather is really unpredictable in Italy and it isn't easy to understand what to dress up. I didn't run a race last Sunday (April, 17th) because I've had a sore throat and it will take me three days to get over it.

Of consequence, I'm not running the Rome's "Run for organ donation" which will be held on April, 25th :( My next race will be the Rome's 10 km "Campus Race" on May, 8th.

The photo which you can see below had been taken on Sunday, April, 10th, before I crossed the finish line on the Montalto's race.

I'd like to show you that  photo below which I took two weeks ago while I was visiting the Munich's Deutsches Museun. I post it because I know that our blogging friend  Johann likes model railroads.

With regards to Munich,  Char asked me what my birthday cake was. It was a Kaesekuchen, a German  cheesecake  which is not too sweet.  

A special good luck to all the blogger friends, such as  Christina, who are  participating in the 115th  Boston Marathon along with 27,000 other runners!

Montalto's race

This morning, as soon as we arrived to Montalto (about 130 km North from Rome), we quickly understood that the organization was really good.  Near the finish line there were five tables with bananas, cakes, orange juice, water and other food and drinks.

We saw more than 400 runners who were doing the warm-up around the Montalto's castle. After we had gotten our number we met Paola, from Italian Running Mom, and other running friends from our town. While we were running we didn't see cars or pedestrians along the track and there were pictures which indicated kilometres.  I ran 41.29 minutes  through a beautiful countryside and  along an undulate route. The average pace was 4.20 min./km and  I was 9th in my age group. Consequently, I got a good loot (wine, coffee and pasta). The first 10 of each age group got a loot.

Congrats to Stefano  ( Black Knight ) and Paola  (  Italian Running Mom )  who were both fourth in their age groups! Of course, their loot was more beautiful than mine :) 

In the photo you can see the three Black Knights. That photo had been taken before we ran the Civitavecchia's  12  km "Vivicittà" race on April, 3rd.
Nice week to all my blogger friends!

München

Hello blogger friends! Thanks to everyone for the birthday wishes! Yesterday my family and I came back from Germany where we spent three days including my 50th birthday. Munich is really a lovely town and while we were visiting it the weather was sunny enough. We travelled confortably through that beautiful town by S-bahn, U-bahn, bus and tram. Perfect! We visited the Deutsches Museum and the Munchener Stadtmuseum which were both interesting. Inside the  Frauenkirche there was a beautiful atmosphere and  we saw the whole town from the top of Sankt Peter Kirche's tower. It was marvellous!

We had the birthday dinner at  the "Spockmeier" which  is situated in the old heart of Munich, next to Marienplatz. It's a typical Bavarian restaurant where we had good traditional food. The atmosphere was friendly enough and the weissbier that they served was delighful. Butchery's products were great. I'm sure that as soon as I go again to Munich I'll have a dinner there. On Friday, 25th, when  we arrived to Munich, after we had walked through Marienplatz and surrondings near the centre of the old town, we went to the Hofbräuhaus which is considered the most famous pub in Germany.   

On Sunday I had a beautiful run around the Theresienwiese where the famous Oktoberfest annually takes place.  Next Sunday I'm running a 12 km race. I'll run it as training, considering the weissbier that I drank in Germany  : )
Thanks again to all my blogger friends!

Half-century

I turn 50 years old on  Saturday, March, 26th!  I can't believe it although  I feel that I'm ready for it.

We have a lot of plans for my birthday weekend celebrations including a trip to Munchen (Germany). The flight starts tomorrow at 09:00. Of course, I'm taking my running shoes :)

I'm feeling so good although I'm about to be a half-century old. I look back and smile at what I've achieved. I think 50 is a nice milestone if we feel we can do a lot of things.

10 km race through the rain

This morning I ran the Ladispoli's 10 km race through the rain as forecasted. I woke up early at 6 a.m. and had dry dates as  pre-race breakfast.They give a lot of energy! On this rainy and windy Sunday there were 1500 runners near the starting line.

After 43.22 minutes of battling wind and rain during my run, I crossed the finish line. I was really delighted with my average pace of 4.20 min./km, although the running path was flat. The scenery along the track was really beautiful and we ran around the Ladispoli's natural reserve which is situated 35 km from Rome and next to the Tyrrhenian Sea.

The Black Knight ran a great race too, but he was angry because he lost about 1 minute along the 1st km after he had started. I think that  as soon as he find the photos of the race through the web he will write his race report.

The photos which you can see here had been taken before the race. I ran that beautiful race with the number 892 which you can see in the photo above. 

 

The starting line before tha race


I hope all you blogger friends will have a nice week!

Ravioli chicory and cheese

It's great to run for no reason and just because you love it. Tomorrow I'm running a 10 km race and I'm wearing a shirt with the number 892. I had a pasta dish at dinner, considering that runners needs carbs to restock energy :) The name of that pasta dish, which you can see in the photo, is "ravioli chicory and cheese" (in Italian "ravioli radicchio e gorgonzola").

This afternoon the weather was cloudy, so I and Black Knight will probably run the race through the rain tomorrow.

In the meanwhile I'm afraid Japan can't avoid a nuclear disaster after an explosion at a power plant during the country’s biggest earthquake and devastating tsunami.

Have a nice weekend!

16 km long run

Last week I didn't run from Thursday to Saturday because I went to Frosinone, where I followed the conference about liability for environmental damages. So, today on a cold and sunny Sunday, I did 16 km long run.

This morning thousands of runners (over 8,000 participants) ran the Roma-Ostia Half Marathon which is the historic race  from modern Rome to the shores of the Roman Empire’s ancient port. The Black Knight ran that half marathon and enjoyed it. After he had run the race he sent me a text message, so I know that he did a great race. I look forward to reading his race report.

As request by  Ewa, I write something about the environmental conference above mentioned. The aim of the European Directives has been to create a code able to contain a complete discipline for the protection of the environment. The code contains specific provisions regarding activities for the environment and special provisions about the environmental liability in case of soil and water contamination.

In a global perspective, there's a great uncertainty regarding the international legal framework for the period following the expiration of the Kyoto Protocol, that could discourage investment in emission reduction projects.  

The photo shows a polluted river situated 50 km North of Rome, next to an industrial area. It's an environmental crime. I took that photo two years ago and after the legal protection and the punishment the river became clean.

  I hope all you will enjoy the rest of this Sunday.

Two days away from running this week

Hello blogger friends! I didn't post last week because I was busy. But I've followed your blogs and all the bad news about the earthquake in New Zealand. I hope that  Char who lives in that area will feel better soon (I've just red her post). Moreover, The crisis in Libya seems to be getting further out of control.

This afternoon I was delighted with my run: 10 km at an average pace of 5.10 min./km. I'm happy, it's a good tempo run considering that we ran the main part of the track against the cold wind. At 6:35 p.m.  while we were running on the way back we met the  Black Knight . He didn't mind running against the cold wind  :)

Yesterday rest and on Monday, 21th,  I did a 45 min. relaxing run. Moreover, last Sunday, on a sunny morning,  I ran with the group:  20 min. warm-up and  6 x 10 min. repeats  with 2 min. recovery. I was really pleased with this workout!

Unfortunately I'll be two days away from running this week (on Friday and Saturday) because I'm going to follow a convention  which will be held in Frosinone (100 km South of Rome). It's a convention about the obligations to eliminate environmental damages and water pollution hazards. The speakers will  show the legal framework of environmental protection in Europe in a global perspective.
As a consequence, I've plan to run  tomorrow and next Sunday.
The photo above was taken on January, 16th, while I was running the Ostia's 14 km race.
I hope all you blogger friends will have a nice training..

The importance of hydratation

I'm trying to run four times a week, although I am not running a race this month. Moreover, once a week I'll go swimming or have a thermal bath (spa). The aim is to improve my speed slightly. Yesterday  I ran 1 hour with the group (relaxing run). The town where I live is bounded in the west by the hills and last Sunday I went to run  through those surrondings. The weather was sunny and beautiful here in Italy and ran 1 hour and 25 minutes through the typical vegetation of Mediterranean shrub hazel trees. while I was running fast on the way back I met Paola ( http://www.runnerp.blogspot.com/ ) who is the new Proud member of the Black Knight Army  :) She was running with her girlfriends.

You can see the running path in the image below. The weather wasn't cold and I thought the importance of hydratation when I'm running. I always make an effort to maintain hydratation while running.

I hope all you blogger friends will have a nice training!

Different reasons for having a blog

On January, 28th, an interesting survey was held by Christina , from Phoenix, Arizona. "Why do you have a runnning blog?". That was her question. Most bloggers answered that they love sharing their thoughts and staying motivated. Blogging helps them and runners have different reasons for having a blog. Although I'm not a facebooker, I think that our blogger community is a great way to communicate and the social aspect of it is really cool.

The photo above shows the Ostia's 14 km race which I ran on January, 16th, on a sunny and beautiful Sunday. That photo was taken while I was running the 2nd km. and the Black Knight found the image through the web. Thanks for that Stefano!
After I had run the race I took the photo which you can see below. It shows  the refreshments which was held after the race. Good organization: we had  a lot of food and drinks such as fruits, pastry, cakes, sandwiches, orange juice and tea.

b

In the meanwhile, near my country, the Tunisian contagion catches on and violent protests sweep through Egypt and Yemen. Authoritarian regimes in the Mediterranean area are facing unexpected challenges that could rearrange the political landscape in the Arab world. 

This month I'm busy for job and I can't run four times a week. it's a real pity that I'm not running a race this month although I'm trying to maintain the training.

I hope all you will have a nice Sunday!

45 min. tempo run in the rain

I've just done a good tempo run in the rain and while I'm trying to improve my training, Italian Prime Minister is being investigated over his dealings with a 17 year old nightclub dancer. Mr Berlusconi is suspected of abusing his power by trying to have the Moroccan girl. Italy would need General Election next March. In the meanwhile I bought a new pair of running shoes (Asics, Gel - Cumulus 12) and gave my small contribution to economic development :)

Yesterday I received a package from Phoenix. My blogging friend Christina  sent me a nice postcard with an amazing long sleeve T-shirt. Thank you so much! It's the T-shirt of the 21th Annual Midnight Madness 3 mile run/walk. I love it!  I always enjoy reading about Christina 's running adventures and, as you know, I love reading running blogs from other countries. What a beautiful blogger community!

Nice running to everyone!

Ostia's 14 km race

On a January morning in Ostia, near Rome, hundreds of fit runners did that 14 km race. Although I ran with a shoulder pain I enjoyed that race and after 1 hour and 8 minutes I crossed the finish line. We ran one fourth of the track on soft path and through a beautiful mediterranean wood. My loot was two bottles of red wine. Good organization! There was a big table with cakes, bananas, sandwiches, orange juice and tea.

Three hours before I ran the race I had had dry dates and that breakfast was okay! Some blogger friends suggested to eat them as pre-race breakfast and I've learnt that dry dates have a higher concentration of calcium, potassium and iron, compared with dry fruits such as raisins and cranberbies. A one quarter cup serving of dried dates is fat and cholesterol-free.

The night before the race I saw my daughters and their friends while they were skating on ice. I was so glad that they enjoyed skating in ice.

Nice training to everyone!.

Aerobic training zone

On Sunday, January,  2, I had the first run of this new year. It was a relaxing run. Then I ran on  Monday  a tempo (45 minutes, average pace 4.50 minutes per km)  and on Wednesday, 1 hour and 7  minutes. Moreover, I did a gym session on Tuesday, the 4th of January. I was really delighted with my tempo run but while I was running fast on the way back a man asked me something. He said: "Could you tell me an information about the Tennis Club. Is it situated near here?". I quickly answered him: "The next street on the left!" Maybe he didn't understand because I answered while I was running. So, I decided to continue the tempo run.

Have you ever stopped during a run? Some runners sometimes stop during a run to chat with a friend or to take a photo. In this case, does the quickstop affect the training value?

I think that a midrun stop can drop we out of our aerobic training zone. This zone begins at 65 per cent of our maximum health rate. So, running at this level of intensity challenges our cardiovascular and muscular system enough to maintain or improve our fitness. As a consequence, midruns stop reduce the total amounts of time we're in the aerobic zone.

That's why I quickly answered and didn't stopped while I was doing the tempo run last Monday :)
I'd like to know your opinions about a stop during a run.
The photo above was taken while I was running the Orbetello's Christmas race on December,  19.
I hope that all my blogger friends will have a nice training!

Naples' San Martino Museum

At first, thanks to everyone for the kind Christmas wishes. When I wrote my last race report, on December 19, I couldn't show the photos of the Orbetello's 10 km Christmas race.

Fortunately, I've just found a photo through the web. I'm with the number 29 near the Black Knight .

Yesterday my family and I came back from Naples where we spent our Christmas holiday. Although the weather was rainy, we visited the  Naples' San Martino museum, which contains a number of particularly special exhibits of inlaid marble and many splendid paintings, interesting collections, costumes, ship models and other Italian curiosities.

After Christmas time the training is always harder than before and this afternoon I ran 10 km. Of course. I tryed to burn off a few calories :) The photo on the right shows a Christmas present. My wife gave me those winter running clothes :)

Happy new year to all my blogger friends!

Orbetello's 10 km Christmas race

This morning I ran the Orbetello's 10 km Christmas race  along a tongue of  land projecting westward into the Orbetello's lagoon. The organization was good and while we were running we saw a beautiful scenery.
It was a sunny and cold morning: perfect for winter running. I finished in 45:26, 3 minutes later compared with the previous 10 km race that I ran in October. But I think it was a good time taken considering that since October I haven't followed a specific running programme and I haven't done a tempo run every week. Next year I will try to do a tempo run every week because we  are running the Ostia's 15 km race in January.
Stefano ( Black Knight ), who is writing his race report, ran a great race this morning. As request by Julie, from Maple Grove (Minnesota), I  show below a photo which has been taken before  the race, while I was doing the warm up.

Congrats again to Christina from Phoenix (Arizona) who ran the 5 Km Jingle Bell Run and was first in her age group! 

Tomorrow we are going to Naples (South Italy) where we'll spend our Christmas holiday.

I think that I belong to a wonderful  running community :)

Happy Christmas to all the blogger friends!

Rome and surrondings covered with snow

This morning the snow come back on Civitavecchia's rooftops. Of course, this afternoon I did a small relaxing  run along a beautiful path covered with snow, although it wasn't the same snow as some blogger friends can see in Minnesota or Quebec  :)

One of the things I love most about running is its simplicity: we don't mind running when the weather is snowy, windy or rainy.

We simply need our motivation.

Next Sunday I'm  going to run the Orbetello's 10 km Christmas race.

I hope that all you blogger friends will have a nice weekend!

Mental imagery

Two weeks ago I wrote something about those shoes which are designed to strengthen the back and improve posture.
Char from Brisbane (Australia)  wrote that she has been curious about them. She'd like to know if those shoes do what they're supposed to do. So I decided to write Cindy's  comment: "These shoes really do what they say. I worked for a shoe store that sold them so have several pairs. They help tone up the legs and relieve pressure from the knees and back. I know some people that have run in them but don't think I would do that." 

Anyway, since the 18th of November we've worn those shoes for walking, shopping and working. It's OK ... until now  :)

The 30th of November Ewa wrote a post about motivation and it ispired me this small post. I am thinking mental imagery. Can it help our race result? When I'm hurting or tired I often run thinking I can't do it or I'll never finish. I'd need to make an internal perspective. It can be positive, for example, to be a little excited before a race rather than feeling dread.  In the photo you can see the happiness of a runner who was running the Grosseto's 12 km in October. Somebody suggests to inhale strenght and confidence through our nose and exhale nervousness and tension through our month.

Today we've made our Christmas tree and  next Sunday we are making the nativity scene.

Nice running to all my blogger friends.

Running socks

We (my wife and I) are trying to wear this kind of shoes. I'm sure that my blogger friends who live overseas know this kind of shoes which  are designed for many purposes, such as walking, working, shopping. Moreover,  they might help our muscles. They are designed to strengthen the back, improve posture and reduce stress on knee and ankle joints. The frst time we could wear them 1 hour, the day after two hours and so on.

I'd like to show you these running socks which wick sweat away from our body and keep you cool, dry and confortable. That kind of running clothes aren't imported from China, Thailand and Indonesia :) They are entirely made in Italy! You can see these "Italian" running socks in the second photo (on the right).

Of course, running socks such as Nike and Asics are good too.

A lot of running socks which are made in China hit the shelves in U.S. and Western Europe. You can be sure that there is a big difference in quality and they are as expensive as American and European running socks.

Nice week to all blogger friends!

Short running post

I'd like to show you that image below although I know that Eastern Canada and Northern region of the United States are famous around the world for the brilliance of their "fall foliage". Last week I took it while I was travelling by helicopter. From right to left, you can see different fall colours of Central Italy (I'd suggest you to click to enlarge the photo below).

After I had run a nice tempo run (last Wednesday), time taken 45 min. and average pace of 4,35 min./km. I ran this afternoon with the group. We met at 06:00 p.m. and the weather was good. We did 1 hour and 5 minutes relaxed run.

Thanks to the blogger friends who sent me wishes for sunny weather :) I needed that kind of wishes after two rainy weeks :)

A beautiful running weekend to all blogger friends! 

 

Rainbow

This week the weather will be rainy here in Italy and I'm afraid I can't run.
Normally, runners don't begin the training while it is raining :)
This afternoon I ran 55 minutes. At the beginning I ran against the wind and then I ran the last 20 minutes in the rain. After I had done the training it rained again and I saw a rainbow through the clouds.
I was at home when I took the photo above posted.

Congrats to Meg  who ran a the NYC Marathon. She said that a lot of Italian runners did that experience. Four people from my town ran the NYC Marathon yesterday and they are coming back in Italy tomorrow.

I hope that all you blogger friends will have a nice training ... and a sunny weather :)

Märklin model railways

Last week I was busy again between family and job, so I couldn't increase my training. Morever, I'm sure I got weight while I was working in Southern Italy, at least 1.5 kg. Although the weather wasn't perferct this afternoon I did 50 minutes relaxed run in the rain.

Now the weather is rainy again and I stay at home. So I've decided to clean our model railways. Five years ago my son and I played with this German technical toys and in the photos posted you can see our Märklin model railways. In some parts of Germany,  Märklin is almost synonymous with model railroads. In 2009 the famous German company celebrated its 150th anniversary.              

http://www.maerklin.de/de/produkte.html .

The Märklin system is the technique of using a third rail concealed in the roadbed with only small studs  protruding through the ties of the track.  The 2nd photo shows these studs (click to enlarge). I'd like to make a small village along the railways, with tipical German buildings. If I'll make it I show the photos on this blog.
This week the weather will be rainy again and I'm afraid I can't run. But we aren't running races this month.

I hope that all you blogger friends will have a nice and happy running!

Southern Italy, Itri

Yesterday morning  I came back from South Italy where I spent one week  for job. Unfortunately I ran once only because during last week life has been crazy busy. On Wednesday, the 20th of October  I tryed to run 45 minutes through olive trees. The landscape was beautiful although the weather was cloudy.
I arrived back home Saturday evening and I was tired. Of course, this morning I didn't  run the Grosseto's 12 km  race and I look forward to reading Stefano's report. I'm sure that the Black Knight's flag is waving  on the rooftops of the conquered town.. 

As request by Ewa, I show some photos of Southern Italy where I went for job last week. The photo on the right shows the last raisin of this season  that I saw while I was running next to wonderful wineyards. In the third photo below you can see the hills surronding a small town in Southern Italy. Its name is Itri. That old small town is situated at 170 m. above sea level and its population is a little more than 10,000.
In the same  photo above mentioned  you can see the limestone composition of the hills, which is cause of the absence of  trees and watercourses. It's a territory of a great naturalistic interest which has recently been incorporated into a National Park.

Cheers to you all blogger friends!

Fall Sunday

I didn't run a race this weekend. On this cloudy Sunday I ran 16 km (long run) with the group along the North side of the town and through a fall countryside. That long run went well although we ran the last 5 km against a strong wind.

Next week I won't write a post because I'm going to South Italy for work. But I'll try to follow the running challenges of our blogger community. 

Nice running and biking to all blogger fiends!

Tough race

On a cloudy Sunday we ran the Montalto's race along an odd and tough track of 9.6 km. My time taken was 41:17 minutes and I was really delighted with my average pace of 4:18 min./Km, considering the hilly route. The town of Montalto and its old castle are situated on the hill, of consequence the running path is always tough. Stefano ran a good race and his average pace was 4.46 min./Km. You can read the Black Knight's report. He didn't destroy the biggest tower of the Montalto's castle which you can see in the photo below :)  

As request by Char from Brisbane, Australia, I show the loot here below.

Nice week to everyone!

Bacon spaghetti

Four months ago some blogger friends suggested writing Italian recipes related to the prerace dinner and I'm sure that they like making recipes healthier, not making complicated dishes. As you know, the night before the race we need energy. Of course, we have to find a recipe that provides plenty of carbs without too much fat or protein.  Next Sunday I'm running a 10 km race and the night before the race I'll have a  simple pasta dish. It's "Bacon Spaghetti". At first, you need "garlic oil". To make it, heat olive oil over medium heat and add garlic (finely sliced). Remove from stove and let infuse for one hour, then discard the garlic. Cook pasta  (8 ounces spaghetti) according to package directions. In a separate pan, fry the bacon (4 ounces finely diced bacon) in two tablespoons "garlic oil" until cooked (about 3 to 4 minutes). Drain pasta and add to the bacon. Garnish with parsley. There are 2 portions.

This is an interesting week considering our running and blogging community. Johann from Johannesburg, South Africa, will be back to 100% normal by the end of the week. The 3rd of October he wrote kind words on his blog about our blogger community. Last Sunday Julie from Minnesota, United States, ran a great Twins Cities marathon. It was her fist marathon:  final time 4:09:45. Congrats again Julie! And then there's martin briars from Mont Saint Aignan, France, who is running the Barcelona Triathlon. Good luck Martin!

A special good luck to Char  from Brisbane, Australia, who is running a marathon this weekend!

I'm running a 10 km race  next Sunday.

Nice running to everyone!