Blood cholesterol levels

Since last week I have had another thought which gives me motivation on the running front: I've noticed that my blood cholesterol levels are high enough. In Italy and other European countries Cholesterol levels are measured in milligrams of cholesterol per deciliter (mg/dL) of blood and total cholesterol level below 200 mg/dl is desirable. At the moment, my cholesterol level is 254 mg/dL. It's so high although I always do the best cholesterol-lowering exercises, such as are walking, running, and swimming (in summer only). Actually, a combination between an active lifestyle and healthy food can help to lower cholesterol levels.
I'm afraid I can't forget to keep my cholesterol levels within healthy limits and have no choice but avoid high-cholesterol food. I need to avoid foods that are high in saturated fat and can raise cholesterol levels in the blood. As it is known, there are two different types of fats, saturated and unsaturated, which can make a huge difference in meal planning. I'm trying to replace foods containing saturated fats with foods that are high in unsaturated fats such as healthy oils, fish, beans, and nuts.
Last week our Dutch blogger friend, Fran, from Netherlands, said (through her comment left on my blog) that she would plan to cook spaghetti carbonara next week. So she reminded me that traditional Italian dish: unfortunately, that carbonara recipe combines cream, eggs, cheese and bacon ... which contain saturated fats :( 

The first picture above shows the starting line of the 2013 Rome's Race for the cure and the second one has been taken on the same day before I ran that Race. It shows an old church with a simple architecture, located in a green neighborhood of Rome. The photo mentioned also shows some runners, before the race, while they were doing the warm-up next to the church.



Just a little bit no more time to show two old stone houses that have only recently come up for sale (In the last two pictures above).
Those characteristic flats face south and are located in a lovely village of Tuscany. The name of the village is Piancastagnaio  and I wrote down a post about that place last year on November 3rd, after I had visited it. Last month I saw those particular stone houses whose price is good enough. I would advise those old stone houses to a friend of mine who would want to own and run a characteristic and unusual "Bad and Breakfast" in Tuscany.
Nice weekend to all my blogger friends!

Race for the cure

Thousands of enthusiastic people  ran this Sunday the Race for the cure and could enjoy the wonderful landmarks and buildings located in the old neighborhoods of Rome.

Running around the Colosseum and past some Rome's monuments was exciting. But I also enjoyed the friendly atmosphere along the track. The organization was very efficient and a lot of people, who didn't run, were very supportive and enjoyed seeing the race: I have never seen such  beautiful people along the running path and next to the finish line. The weather was never too hot and never too cold: it was perfect. I was so happy to see some runners from France, Spain and other countries. As known, the main aim of the race was raising money for medical research.

Stefano and I enjoyed that 5 km race and reached our sub 5 min./km goal. I ran the race as tempo run training and crossed the finish line after 23:48 minutes. I was happy for that!  

The second picture here on the left shows the two black knights  close to the starting line.

It was the first time that I ran with a camera and took pictures while I was running. Some running friends of our world blogger community, such as Johann, inspired me to run with  a camera and this time I decided to run with my Nokia camera mobile phone. Unfortunately it rang while I was running the 3rd km past the Altar of the Fatherland (photo below). A colleague had to communicate some information (I saw his name on the mobile phone while it was ringing) but I had no choice but give him a quick answer. So, I quickly told him: "I am afraid I can't speak at the moment. I'll give you a call as soon as possible". After I had crossed the finish line I gave him a call. Next time I will run with a camera ... without mobile phone :)

The picture here on the right was taken while I was running past the Altar of Fatherland. As you can see, there were cobblestones along the track but it wasn't  dangerous. Have you never got a phone call while you were running a race? Nice week to everyone!

Next race on May 19th

This is my first post this month and it gives me the opportunity to write just a note about the second race which I have planned to run in 2013: It's the Rome's Race for the Cure which will be held next Sunday. My running shape isn't good enough but I don't care. 

Next week I will be in Rome for job from Monday to Wednesday  and my wife also will be busy because of her job. So this morning we decided to do shopping and buy food and other thngs for next week. Doing shopping on Sunday morning is unusual enough here in Italy but fortunately we find a market in a small village situated 30 km South from Civitavecchia. Black olives were really good.

Nice week to all my blogger friends!  

First race in 2013

I am so glad to see my friend Stefano back running a race in our town. Yesterday, we ran a short race on a sunny  Sunday and everything was perfect:  friendly atmosphere, good organization and a lot of runners (some people came from Rome and surrondings). The average pace was sub 5 min./km.

I really enjoyed the event  although after the ordeal the two black Knights didn't get any loot :)
Happy running to all my blogger friends!

Special day

 

Today is a special day for me because I have reached 52 years of life:  I was born on March 26th, 1961. And this morning my wife gave  me a wonderful gift, which you can see in the picture.   

The photo below shows the shop where she bought the running shoes ... she chose Asics, as usual.

Happy running!

Back running as a beginner

During the first week of  March I had  tracheitis and sore throat: it was difficult to handle. I haven't been running since March 5th,  and I hope to be back running  tomorrow.

The weather is still  cold enough and it doesn't seem that Winter is going to an end. Moreover, I need new running shoes and likely I'll buy them next week if I go to Rome for job. In Rome I can buy the same running shoes, as I see here where I live,  paying  about 25% less.

I used to take photos only on holidays: since I have been writing a blog I take photos every week. And I think that blogging gives us the motivation to take photos. More and more of us are carrying a camera during a race and our blogging community gives me the opportunity to see the world through the eyes of other. In this perspective,  I'd like to share the photo below that I took this morning.

My neighbour is a woman who love cats as you can see in the photo of  her window: the two cats are really nice but I don't understand the combination with her black bra. Do your  neighbours put their bra on the window? :)

Nice week to everyone!

Winter running outfit





I'm sorry for the delay in writing posts considering that I wrote my last post in January. However, I've been reading my running friends's blogs with their reflections, comments and opinions about running, healthy food, outdoor lifestyle and other topics. We, friends of our blogging community, do not need to be a journalist to write an interesting blog: reading your blogs gives me the chance to know thousands of new ideas, trends and places all around the world.

I notice you that since February 14th I've been having  connection problems with some websites, such as Amy, Black Knight and Char's blogs ... I don't know why! Anyway, if I didn't understand where the fault is I would communicate through emails soon.  

As you can see in the photo, I'm still running in the dark ... that's why I'm compelled to wear yellow running clothes :)

I will not bore you with the  uncertainty of Italian 2013 election and the  impact of its outcome on the euro currency.

Happy running to everyone!

Back blogging about Sudan's social cause

I wrote my last post on December 31st and despite a drop in frequency of posts I've still read  hugely interesting running blogs. 

I've just read the Johann 's post about Sudan and a great social cause to be raising money for.

As you know, Sudan is such a dangerous place again.

This is my first post in 2013 because I've been busy for job and since January 8th I have finished working late. That's why I am compelled to run in the dark and can't join my running group. Consequently, I try to keep my eyes out for dangers along the track. First of all, I always wear high visibility running clothes and don't listen music along the track. Unfortunatey I haven't planned yet any races.

Nice Sunday to all my bogger friends!

The Earth has another three billion years

A new year begins soon, in spite of the end of the Mayan Calendar which finishes on December 21st (or 12nd), 2012 ... and nobody seems to be worried about the theory and its hypothetical cataclysm :) The prophecy was a mistranslation that has been portrayed in the media. As you know, people tend to be sheep! The planet is going to go on and has another three billion years. But we will have to deal with other issues: unemployment and pollution in Western countries, human rights and wars in the muslim part of the world such as Syria, Egypt and Nigeria. We, people who live in the Northern emisphere of the world, have taken everything for granted, particularly fuels, commodities, environment and that sort of things. Anyway, I am reasonably optimistic although we have got to be careful: the ecological footprint of nations shows that humans are horribly depleting the world, but I think there's an optimistic future!

The photo above was taken two weeks ago when I went to Rome for shopping. It shows the big Christmas three which was set up in Vatican Square.

Happy New Year to Everyone!

Happy Christmas

Since yesterday  Santa Claus has been hitting the bookshelves and since then we have seen a pleasant Christmas atmosphere in our living room. We have planned a short vacation this month from 22nd to 27th. We will spend Christmas time in  Naples, where my mother, my two sisters and their families live.

There is a small town called Tolfa and located in the hill, 20 km North from my town, where I went yesterday for job. Children made a Christmas tree on the main square of Tolfa using recycled plastic bottle. 

Happy Christmas to all my blogger friends! 

Monterano Nature Reserve

Today, December, 8th,  it is public holiday here in Italy, as we celebrate the feast of the blessed virgin Mary. It is celebrated by the Roman Catholic Church as well as a few other closely related Chistian churches. The weather here in Central Italy shows that Autumn is going to an end: this week, on Wednesday, 5th, I went to Umbria for job and the main part of the freeway was covered with icy snow. Really dangerous, as you can see in photo above. The weather changed gradually as we drove west, across the valleys, where there wasn't any snow and we could still enjoy an autumnal scenery as you can see below. that photo shows a very quiet place located 80 km north from Rome, where we could hear birds singing. It is the Canale Monterano protected area.

http://www.monteranoriserva.com/wp/?page_id=563

It's a beautiful valley without rubbish, advertising billboards, supermarkets and McDonalds. There are very few cars. Sometimes there is only one: yours! That place offers beautiful scenery, fascinating archaeology and, first of all, wonderful paths to run.

In the meanwhile, I am running three times a week and I haven't planned any race. I'll probably run the Christmas race on December, 16th, which will be held to help charities.

Nice weekend and happy running to all my blogger friends!

Downpours

I've just heard the  official weather information source  and I'm afraid I can't run this afternoon because of downpours. This morning the town is on its knees: roads closed and bridges under water.  Lacking light in two neighborhoods and a lot of children haven't gone to school.

I hope the weather will be better soon!

Exciting morning

This morning my son, Fabrizio, got the engineering degree from Sapienza University of Rome ...  my wife and I are very happy. And my two daughters are proud of their brother!

Piancastagnaio and Abbadia San Salvatore

I am not running the Fiumicino Half Marathon which starts on November, 11st. Although I planned to run that race I couldn't follow a training schedule: since the second week of  October I've been busy for job and family issues and now, as a consequence,  I am not adequately trained for a 21 km race. I'll probably try to run a 10km Christmas race in December which will be held here in my town.

Yesterday I had a nice trip  in Tuscany where we visited old villages. From November, 2nd, the Chestnut Festival has been held in Piancastagnaio and, along its old streets, visitors have had chestnuts and glasses of warm red wine, cooked with cinnamon, orange, apples and cloves. The first photo shows one of the big pots where chestnuts are cooked.

An old square in the historical area 

We visited also Abbadia San Salvatore, which is another small village situated in South Tuscany. There are beautiful old streets,  medieval buildings and particular shops. In one of those shops  all kind of pumpkins are sold, as you can see in the photo below. Maybe those pumpkins hit the shelves because of Halloween holiday. 



Different kinds of pumpkins

That's  a picture  of my wife with a small bat on her head. She wore it with my daughters on October, 31st and it was just a joke :) Although we don't celebrate Halloween here in Italy, a lot of shopkeepers sell some items related to that great U.S. holiday and it  seems that children enjoy the event.  

While I was walking along those Tuscanian old streets  I observed a beautiful sacred image located between two windows.

And what about supper in Tuscany? It was soup of mushrooms! Really delicious!

Happy weekend to all my blogger friends!

Pumpkins

 Yesterday I enjoyed  running 55 minutes through a soft rain. It was really pleasant because the weather is still warm enough here in Central Italy, where such weather conditions are unusual in October.
The photo shows a particular of the beautiful farm and its well maintained ground, where I bought two pumpkins this morning. That farm is located 15 km North from my town, but I didn't buy the pumpkins because of  Halloween history and traditions :) We have planned to  cook an easy soup with pumpkin puree. As you know, people who live on the edge of the Mediterranean sea don't celebrate Halloween. Its origin lies in the traditions of the Celtic people although that festival takes place mainly in the U.S..

I've just heard good news with regards to my post about the Italian politicians, which I wrote on  November, 8th, 2011.  A judge convicted former Italian Premier Silvio Berlusconi for tax fraud. Mr. Berlusconi faces a year in jail, but he is unlikely to serve the sentence, as prison terms in Italy aren't carried out until the lengthy appeals process is exhausted. What a shame! I hate those politicians who pretend to be pious and break the law!

Do you celebrate halloween in your country?

Water pollution

As request by Christina  I show  the picture of the water pollution mentioned in my previous post. The pollution was caused by two pottery factories which had discharged waste water containing zinc, cadmium and plumb into a small river. The photo below shows the illegal emission of waste water into that Italian small river located at 60 km North from Rome.  

    

That illegal behaviour above mentioned causes significant risk to the environment, human health and economy. The polluted river has been significantly altered and it flows across the Treja valley which is a protected natural area: http://www.parks.it/parco.valle.treja/Eindex.php  

In addition to this, illegal emission of substances into water provides for very high profits for perpetrators. Criminal law in the field of environment  needs to be implemented in an effective way.

I hope I haven't bored you with these ecological posts. In any case, I think that most runners love environment.

Nice green weekend to all my blogger friends!

Awareness about water resources

Since last week I haven't been running as much as I should! I did on Monday 1 hour relaxing run and on wednesday 45 minutes tempo run instead of 4 x 6 minutes repeats. Yesterday I did 15km long run on my own. I'd like to go back to the pool and swim at least once a week because it might be a good stretching exercise.    

I was really delighted to read my  blogger friends' comments about  fast food: with regards to my last post, most friends wrote that if they were abroad they would want to try the local food.  For instance,  Christina explained that people go to fast food when there are lot of local restaurants to choose from. In my opinion typical restaurants are more beautiful and cheaper than fast food chains.

As I mentioned in my last post the weather is hot and humid here in Italy and I'm still compelled to drink a lot of water after running. I always change water's brand although the tap water is drinkable and the water bill is half the typical cable TV bill. People who live in developed countries still think that water is unlimited, while water bill in European countries is going to increase slightly. In the meanwhile, millions of people, who live in the third world countries, every day walk to get water.

People who live in developed world don't care about water resources.
The photo below shows a water pollution crime that I discovered last year. Unfortunately, the Italian Environmental Code contains only few specific penal provisions regarding activity dangerous and the environmental liability in case of  water and  soil contamination. What's missing is political will!

Do you usually drink tap water or bottled water?

slow food

I've been working  in the port of Civitavecchia since Monday, 24th, and it seems that the air tells us that Autumn will be good. The weather is really sunny and hot as you can see in the photo below. Yesterday,  after I had run 1 hour I drank the same water as I drink in July and August:  a liter for an adequate rehydration,
considering these weather conditions.

The photo on the left shows the port above mentioned.

My 8-week training schedule goes well and tomorrow, wednesday, 26th, I'm running 4 x 12 minutes repeats after the warm-up.

In the second photo you can see two advertising messages which provide very different levels of food: fast food and slow food. People who walk along the port can see those two pictures and, fortunately, most tourists choose to support traditional and local trade.  They think and act for the benefit of local people, producers and the environment. In the town there is a market that offers visitors a selection of home baking, crafts and garden produce.

What I'm trying to say is that global branding causes damage to local trade and traditions!      

Do you like eating fast food when you're abroad?

8-week training schedule

I’ve took a little blogging break since September, 7th,  although I've been reading your blogs last week. This week was very busy for me. I've been dealing with environmental crimes as you can see in the photo. How can someone deteriorate a forest with dangerous waste?

I can say that I've just planned my next two races: they are, firstly, the Fiumicino Half Marathon on Novermber, 11st, and, secondly, the 10km Liberty Christmas run, which will be held here in my town on December, 16th. Consequently, since Wednesday, September, 12nd, I've been following a 8-week training schedule for running the half marathon above mentioned and I will be running  4 days a week (Mondays, Wednesdays, Fridays and Sundays): repeats workout on Wednesdays,  long runs on Sundays and easy runs on Mondays and Fridays.
This Morning, Sunday, September,16th,  I did 14km long run at an average pace of 05:40 min./km.
Nice week to all my blogger friends!

Valmontone's roller coaster

Last week my two daughters and their friends went to the Valmontone Rainbow Magicland, which is a big theme park located in a town that's a hour and 20 minutes drive away from home. I had gone there on the night, at 11pm, and after a while I took them home. Unexpectedly, when I met my two daughters they asked me to ride the roller coaster. Obviously, I couldn't show how I was scared of roller coaster and I didn't pretend I had to go to the bathroom in order to get out of the line. Although I tryed to stand fifty feet away from the ride entrance they asked me once again the same question. So I decided to give it a try ... rather I was compelled to ride it!

In the photo below you can see me sitting last on the right with my astonished expression. My two daughters are on the left side.

The park is part of the integrated tourism resort of Rome which offers its visitors 35 attractions of various kind, such as powerful wizards and skilled adventures. It is in part fueled by the photovoltaic panels whch produce clean energy.
http://www.romamonticar.it/transfer-taxi-rome-rainbow-magicland-valmontone.htm

Happy weekend to all my blogger friends!

Running in vacation mode

I haven't run any race since July, 14th, although plenty of races are held here in South Italy in Summer. The weather is hot enough and I like hiking and swimming. On the running front, I am trying to maintain my running shape with three training sessions per week: 1 long run, 1 tempo run and 1 relaxing run. In other words, I'm running in vacation mode. I wrote my last post last month, after I had run the Santa Marinella's 10km race with the International running flag of friendship. It is now in Phoenix, Arizona and last Saturday Christina  ran a 21km race with  the International flag that will be probably  sent back to Europe soon. She will send it to a French running friend as soon as possible.

The water isn't polluted  here in South Italy, because this year some beach resorts aren't at capacity. Along the beach one can meet people from Nigeria who sell everything: toys, balls, goggles, swimming caps, nose clips, swimsuits. There is also the possibility of walking or running by night along the beach and to see the sea illuminated by the moon. Wonderful! 

In the photo below you can see my daughters and I and a cart with beach items, such as life belts and small rubber dinghies. Other people sell ice creams along the beach and I think that next to Naples we can probably see the most unusual beaches of anywhere in the world.

And how can we forget to pick blackberries? After my daughters and I had picked blackberries we made four jars of delicious jam.

In the main square of the small town of Itri, 8 km from the sea, I saw that old Italian motorcycle, which brand is "Moto Guzzi". It was built in the 1950s. The last photo below shows my niece, Nadine, in my mother's garden. She's 5 years old.

I hope my blogger friends will have a great  running, hiking and swimming weekend!

International running flag of friendship

On Saturday, July, 14th, The "International Running Flag of Friendship" was here, in Santa Marinella, Italy, about 60 km North from Rome. Yesterday I ran the Santa Marinella's 10 km race with the Italian flag (You can see it on my blue running shirt, above the number 260) and crossed the finish line after 46 minutes and 6 seconds. After I had run that tough race I was honoured to put the Italian flag on the "International running flag of friendship", which will  be quickly sent  to U.S.A.

http://flagoffriendship.blogspot.it/  The International flag, which  was created thanks to Johann's stroke of genius, is now considered as  a symbol of our great blogger community. As soon as possible I'll send the International Running Flag to Christina from Phoenix, Arizona.  

Nice week to all my blogger friends!  

10km race on July, 1st ... which started at 09:30 am!

Yesterday I realised that during the Summer I can only run races in the evening. On a hot and sunny Sunday a 10km race took place in my town. Unfortunately the race started at 09:30 am and along the track there wasn't any tree: it was terrible! As you can see in the second photo below, the whole track was undulating.  Lesson learned!

Moreover, after the race there wasn't any loot :(  

On the other hand, I have to say that volunteers did a good job and along the running track, which surrounded the industrial area of the town, there were three refreshment point.

And what about the time taken? I reached my goal and ran under 4:30 min./km!

I was so sorry to see that Spain football team won the Euro 2012 final against Italy.

The score was 4 - 0 and it all felt somewhat unfair considering that Italy played almost the last half-hour with 10 players. Italian football team may not have won this tournament but pride has returned.

Nice week to all my blogger friends!