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September, time passes and the marathon approaches. I'll be ready? Beginning with the paranoia already, though there are still two months to the Venice Marathon. The important thing is that the heat seems definitely finished, I speak the AFA, the nightmare of us runners, and even the annoying torment / pain in the buttocks, at least this week, he has not been felt. A benefit was the speed now, I have the leg more responsive and cool, a few km in less certainly helped me. Today I have to play a session of intervals: 4 and 5 x 2000 if I can recover 3'30''to 4'10''. Sunday I had to do a 25 km long at variable rates (15 km to 10 km in 4'40''and 4'20'') but in the end I've made only 21 (10 km and 11 km in 4'48'' at 4'16''). I got up at 5.30 am, 6.00 am I was in the street, at 7:45 I was already home, shower and then I went with my family in the march of Longwood, Alvin, I knew it, up and down the hills. We did 13 km along, but not running a good pace. So a beautiful Sunday.

Well it's all from Vicenza, crossing the finish line in the study. Hello Guys.

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September morn ... we did not

Guys, do not we have this week ... I just can not do anything of what I had in the program, the you might be summarized as follows: a few miles and heavy legs.

Yesterday I even missed training because of a new pain (but you always have to live with the aches and pains?) the top of the left buttock. Today, after a nice warm made with light stretching and stretching exercises, 5'00''birth plan to correct the first km, the second 4'56'', 4'50''on the third. The feelings are quite good, but the heat starts to bite, I forgot to tell you that I go daily at 13:00 , both in summer and winter, I can only go out at that hour. The sky was overcast, but the heat ... that there was and still, in fact, the fourth kilometer seemed to me that someone had put a backpack on the back of 30 kg, control the Garmin, I'm going at 4'34'', which is why all this effort, I sped up too and I'm struggling like "na beast", I must fall ... and in fact I fell, and in bad ... now around 5'15''. Blessed Mama, what a mess. Arriving finally at the fountain, I drink, I feel a ciofeche, a squeezed lemon, plus start to hurt the buttock. I decide to do more stretching. Allotment after 10 minutes of sleep, finally arrive home exhausted.

Training: 10 miles, average pace 4'52''

Sensations: nerissimeeeeeeee

Sunday I it is 25 km ... hopefully good.

PS only two weeks ago, the same climatic conditions, they turned around 10 km in 45'40''

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marine Injuries and first aid Breathing

Here's what to do in case of a too close encounter "with some common marine animals in the Mediterranean.

sea urchins: sea urchins in the Mediterranean there are poisonous and most of them have long, sharp thorns very fragile that they break when they come into contact with the diver. You come across in the rich especially when you have a negative attitude.

Because of the fragility of the plug-lime, it is almost impossible to remove from the wound with the tweezers. Clean the wound and sterilize the area steeped in vinegar or lemon juice for 5 minutes in the morning and the evening (or even more frequently) to dissolve the calcareous substance remained in the wound. Once the wound closes to make sure that there are no signs of infection. If the area should turn red to undergo a medical examination.

jellyfish, scorpion fish, weever : even if we are dealing with two fish and a body belonging to cnidarians ... so ... all animals at the antipodes 3 have in common poisons that are thermolabile.

Then apply on the wound warm water or hot sand or stone. Just do not rub to avoid spreading the stinging substance. The heat should bring almost instantaneous pain relief

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combining

Very often we found ourselves talking about the shaman's breath in the tent ... we did it from a physiological point of view, biomechanics , offering exercises to improve our breathing, offering evenings of Pranayama and "telling."

Tonight was spontaneous and immediate, while the title of this post I was thinking last Pranayama evening we have planned Thursday. All evenings are special and unique Pranayama (because we never do the same thing) but this one was so special!

This time, no laptop ... no pictures ... just us and the "magic room" with her scent and his energy!

E 'come all by itself ... relaxation, sharing of feelings that have come and exercise and concluded with more relaxation to return gradually to the world thanks to the breath after the trip more difficult than to' inside of ourselves!

And magic was the sharing of these moments: magic (which I still can not give an explanation even though it is a bit of time to practice yoga ... but in the end I do not even care to decipher ...) is that people who have never seen or known have been found to talk about their feelings without embarrassment as if they had known for a lifetime and then to be found sitting at the table sharing a pizza dinner, laughing, joking and telling stories of their lives.

This is one of the many spells that can make your breath!