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TEST LATTATO SUI 5000Mt - SCIENTIFICITA' NON APPROSSIMAZIONE DELL'ALLENAMENTO By #runningzen
#LondonMarathon
Stamane è iniziata ufficialmente la Preparazione Atletica per la Maratona di Londra del 28 Aprile19 , dopo una settimana di riposo , ho provato a effettuare un Test sui 5000mt (di norma meglio sui 10.000mt , ma dopo la Maratona e la settimana di riposo ho ridimensionato la distanza ) per testare la condizione fisica !
Ho effettuato però non un semplice Test sui 5000mt , ma ho misurato Acido Lattico a Riposo (1.0mmoli/L) e ho misurato Acido Lattico dopo i 5000mt (5.5mmoli/L ) corsi a un ritmo 4'13 al Km con una FCmedia di circa 175bpm ! Ovvio che la condizione fisica non è ottimale, ma quello che conta adesso è VALUTARE da dove si iniza per capire DOVE possiamo arrivare con una preparazione atletica adeguata e mirata alle mie caratteristiche tecniche e obiettivo Maratona Londra!
L'obiettivo dell'allenamento sarà quello che fra un mese, due mesi, a questa velocità di 4'13 al km non produrrò più i 5.5mmoli/L di Acido Lattico, ma ne produttò di meno, solo se l'allenamento è stato programmato e gestito al meglio, altrimenti si rischia di non ottenere miglioramenti ! Molte volte i runner amatori corrono troppo veloci le sedute di ripetute a ritmo soglia anaerobica e rischiano di dare uno stimolo allenante eccessivo, produrre troppo acido lattico nei muscoli con conseguente deleterie per il proprio organismo, infortuni, sensazione di stanchezza eccessiva, difficoltà a recpuperare dopo allenamenti di qualità svolti a ritmo veloce !
Ecco perchè si necessita di svolgere dei Test Scientifici accurati prima di iniziare la preparazione atletica e poi rifarli periodicamente ed essere seguiti da #professionisti qualificati, laureati ISEF e specializzati !
Sicuramente avrei potuto utilizzare il classico protocollo del Test del Lattato con incrementi di 4'00 a diverse velocità e misurare l'Acido Lattico ogni 4'00 , e lo avrei effettuato sul Tapis Roulant dove non ci sono condizionamenti di vento, e variabili differenti che possono esserci per strada, ma non è detto che lo esegui nei prossimi giorni !
#runningzen #puoisevuoi #training #londramarathon


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#medalmonday #throwback to London Marathon 2017! So official training programme starts today for #londonmarathon2019 so let’s get ON IT!! 💪 Good luck to everyone training for the best marathon in the world. See you at the start line! #londonmarathon #runnersofinstagram #running #ipf #britishlungfoundation #fitnessmotivation


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M O R N I N G R U N first for 2 weeks due to a cold. LOVING my @brooksrunninguk @Brooks running Bedlam trainers. Need to up the mileage in them now. #brooksrunning #brooksbedlam #morningrun


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7 miles this morning but the cold will NOT end 😭 🤧 .
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This cold is a lingerer and comes in stages. Most annoying it is the said. 🤦‍♂️ The legs felt better today than they have since the first Manflu hit and the tendons were deemed worthy to run on. ✅ That’s a plus! The temperature is still there and the midnight sweats are not appreciated. One day soon the phlegm will be gone... just another reason to live in a hot country ☀️ .
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I have booked some races though. Few halves pre London Marathon 🏃‍♂️ 2 in England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 and one abroad! I have some target 🎯 times for the halves to hit so I’m ready to do something approaching exciting in London!
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#run #runner #running #runnersworld #runningcommunity #strava #stravarun #irun #imoveme #asicsfrontrunner #asicsfrontrunneruk #fitfam #fitness #runchat #ukrunchat #training #marathon #marathontraining #halfmarathontraining #halfmarathon #londonmarathon #itbegins


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It’s #MarathonMonday here at Peach HQ, and time for more running tips from our running specialist Amram. In these early stages of training, he advises taking a gait test to check your posture and running patterns. It will help you to know how to improve technique and efficiency in your stride and minimise the chances of injury. Many running footwear specialist shops have the technology to measure this. Once you have your results, share them with your Peach trainer for a plan that works around your posture - and don’t forget our Master Your Marathon Christmas package is still available to buy via the link in our bio.


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M E D A L Monday of the edible variety! 🏅🏃‍♀️
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A little #throwback to having all of my proudest marathon moments on these amazing cupcakes 🧁thanks to a very talented lady (and very thoughtful friends!).
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Needless to say they didn’t last long. 😋
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#sixstarfinisher #abbottwmm #medalmonday #marathontraining


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Marathon training ... just putting one foot in front of the other right? 🏃🏼‍♀️💕😂 Hopefully that’s a little easier now we are suited and booted with a new pair of running shoes from @sweatshoprunning @adidasrunning (Would really recommend the Gait Analysis service at the London Marathon store 💕)


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My first ice bath ❄️😱😭 I genuinely never thought I could do this - I didn’t enter tough mudder with my sister because there was an ice water obstacle, and now here I am running myself an ice bath on Monday morning 🙈 .. but I DID IT and I’m in ❄️💪🏼 I have learnt I need to look after my body, if it’s going to run me 26.2 miles, therefore I guess an ice bath once in a while is the least I can do 🤷🏼‍♀️ thanks legs, you are amazing 💗

#icebath #icebathing #mondaymorning #londonmarathon2019 #marathontraining #runnerslife #legday #musclepain #doms #running #runner #runnersofinstagram #running #runnersbody #runnersworld #runnerscommunity #runninggirl #thisgirlcan #londonmarathon #londonmarathontraining #alexisallin #bloodwise #ssafa ❄️🏃🏼‍♀️💙


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FREE Marathon drop-in this week! If you're running a half, full or ultra #marathon in 2019 make sure you attend one of these free events to answer any training, injury, performance or recovery questions. #runchat #londonrunners #marathon #london #londonmarathon #runners #sportsinjuries #advice #experts #psm #puresportsmedicine


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Job done ✅ managed to complete my challenge for the year of #1000milesin2018 and could not have timed it better myself if I tried. Mission completed on my birthday 😊. Now to not think about mileage for the next few weeks until marathon training begins again 😬 #runningmum #instarunners #running #challengecompleted #1000miles #birthday #marathontraining #londonmarathon #londonmarathon2019 #timetocelebrate


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💃🏻
An unbelievable weekend at @bbcstrictly semi finals - we got to see each couple dance twice, a group dance performance...and, a complete surprise to everyone in the audience (and much of the production team it sounds like!) @michaelbuble filmed a live performance (with an incredible accompanying dance) to be shown at the final!
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Topped it all off with a bright, brisk run at @ickworthnt. ♥️


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This year has been an amazing year. The London Marathon (amongst others!), mtb podiums galore, meeting new faces and saying goodbye to others. My favourite would be this one though; Our winter ascension of Nevis for my 30th. With so much awesomeness bagged in the memory bank, it's time for us to take a well deserved sit down and chill. Have a great winter and xmas folks, see you on the other side ✌🏻


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„You have requested a place on the reserve list and upon review of your application we are glad to offer you a place on the Virgin Money London Marathon 2019.“ 😳😳😳😳😱😱😱😱😧😧😧😧
So in etwa hab ich geguckt, also ich vor ein paar Wochen diese E-Mail bekam. Immer und immer wieder habe ich sie gelesen, weil ich es einfach nicht glauben konnte. Ehrlich gesagt hatte ich bereits mit dem Thema London abgeschlossen. Hatte Dennis und mich in der Zeit in unzählige Wartelisten für 2020 von Reiseveranstaltern eintragen lassen und gehofft, dass es evtl. da irgendwie klappt. Und dann kam diese Mail 🙈 Wer es von euch nicht weiß, der London Marathon ist tatsächlich die größte Spenden-Veranstaltung der Welt. Sehr viele Läufer laufen dort für den guten Zweck und sammeln Geld für eine Organisation ihrer Wahl♥️ Und genau das werde ich nächstes Jahr auch machen. 🥰 Ich werde beim London Marathon 2019 für Blindenhunde laufen. 🐶 Die Aufzucht, Ausbildung und die lebenslange Nachbetreuung eines „Service Dog“ kosten nämlich sehr viel Geld. Ein Blindenhund kann den Betroffenen allerdings sehr viel Freiheit und Selbstständigkeit geben und ihnen das Leben somit lebenswerter machen. 🥰
Und weil mein Herz schon immer für Hunde geschlagen hat, freue ich mich, die nächsten Monate für den guten Zweck Geld zu sammeln. Irgendwo witzig, dass mich ausgerechnet die Hunde nach London bringen 🙈😚
Deshalb übrigens auch der kleine Film mit @runningpuggle und Herrn Hubert als Hauptdarsteller 🤩
Ich freue mich wie ein Keks und kann es kaum glauben, dass ich mir im April einen Lebenstraum erfüllen werde und den letzten großen Marathon laufen werde 🇬🇧🇬🇧🇬🇧 Danke auch noch mal an dieser Stelle an @runningpuggle - ♥️♥️♥️
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#londonmarathon #londonmarathon2019 #marathon #marathontraining #run #runner #runninggirl #runnergirl #inspiringwomenrunners #womensrunningcommunity #runnershigh #wmm #worldmajormarathon #bigsix #laufen #laufenmachtglücklich #laufenlaufenlaufen #runtoinspire #runforlife #runforfun #runningterritory #instarun #instarunner #runningaddict #runningcommunity #charity #laufenverbindet #runnerspace #runnersworld #runnersofinstagram


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With Jiu-Jitsu World Champ Meggie Ochoa & Department of Justice USEC Villar. Bonding with her in a 3am Fun Run. Our similarities is we are both Christians giving all the Glory to God alone ☝🏻with her advocacy “Fight To Protect” against child sexual abuse & me “Running Fundamentals” with the Bible verse tag line “Jesus said Go another mile” -Matthew 5:41 She’s also a runner (former Track & Field varsity in Ateneo). #AdMajoremDeiGloriam
Let’s support her advocacy against child rape “Fight To Protect” & end human trafficking together as one.
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Raffy Falcis©️•Newton🇺🇸Running Coach •Physical Therapist🇵🇭 •Garmin🇹🇼Running Coach •Wellness Consultant
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Raffy Falcis©️•Newton🇺🇸Running Coach •Physical Therapist🇵🇭 •Garmin🇹🇼Running Coach •Wellness Consultant
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@tobyssports @runnrph @newtonrunningph @betabote @rudyprojectph @garmincenter @swimbikerunph @sanctbandclubph


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It's no secret that I get grumpy if I don't run. I've been asked, "Jen, why don't you go run?", a passive aggressive way of saying "Jen, you're being a pill." But it does more than put me in a better mood. It quiets those obsessive, anxiety and self-doubt demons that plague me, some stupid and none of them worth my time....my holiday weight gain, the once close friends who are now strangers, my performance at work, holiday travels and commitments, getting older...all telling me that I'm to blame and not worthy of happiness. Every mile replaces them with feelings encouragement and empowerment. That's why I run. That's why I need this. (Btw, thanks to @marcmaron and his WTF podcast...the segment before the Joan Jett interview talked me off me that selfish, existential ledge.) #run #runner #marathoner #mentalhealth #londonmarathon #soldierscharity #worldmajors #runforcharity #selfdoubt #anxiety #holidaystress #keepshowingup #runtheworld #irunthisbody #newbalance #empowerment #encouragement #discipline #fitness #persistence #crushingit #focusyourenergy #positivevibesonly #wtfpodcast #stitcher #getoverit #anddoggonitpeoplelikeme #aintnobodygottimeforthat


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