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Civita di Bagnoregio race

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Location:

Rome,Italy

Member Since:

Dec 13, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Best marathon 3:14:40 (2011)

Best Half-Marathon 1:26:38 (2013)

Best 10k 40:22 (2009)

Best 5k 20:18 (2004)

Short-Term Running Goals:

Marathon under 3:10:00

Half marathon under 1:25:00

2013 Races


Long-Term Running Goals:

Carpe diem

Personal:

My name is Eugenio I was born near Rome, Italy, in 1972 and lived there for 29 years, then in 2001 I moved to Salt Lake City for work and for seven years and one month that was my home, since 2008 I am back to Italy. I started running in 2003 when I realized I could not ride my bike throughout the Utah winter.



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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
220.40
Total Distance
7.50

Nothing really special about tonight's run, just 7.5 miles in preparation of tomorrow night fast training. As added bonus I run with a guy who does only 800-1500m, he was doing his "long" run, it was really nice to share a completely different running perspective.

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Total Distance
8.00

Great workout tonight 5 x 1600m with 3:00 jogging in between.

These were my splits: 6:25, 6:18, 6:14 (at this point I was feeling really great and  I was hoping I could keep lowering my time), 6:18 (still good but definitively a reality check) and final one in 6:21 (I really wanted to keep it under 6:20 but the final 200 m were slightly uphill and my legs were already done). I am very happy timewise about this training, I hit the same splits did last week but the feeling this time was great throughout the whole workout, I had no problem to maintain the pace.


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Total Distance
8.00

8 recovery miles in 1:13. Today I had the "after-a-big-training-run" blues. Yesterday I was on top of the world, today after the first 1600m in 11minutes I started doubting about my progresses. I know that yesterday training run was not fake, but it takes a while and more similar training runs to completely trust them, in order to go faster in a race.

 Enough mental micromanaging, time to go to bed.

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Total Distance
8.00

Busy day at work and at home. 8 miles in 1:12. My legs are recovering very well.

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Total Distance
6.20

I didn't have enough time to run my usual 8, 6.2 in 59 minutes and change nothing fast in preparation for tomorrow long run. I am really tired right, time to go to bed (9pm).

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Total Distance
15.00

Longish run with the following scheme: 4X5000m with 1k recovery. These were my splits:

1k 6:11/km

1X5000 4:30/km average

1k 5:25/km

1X5000 4:30/km average

1k 5:54/km

1X5000 4:27/km average

1k 5:52/km

1X5000 4:25/km average

A few hundred meters of cooldown for a total of 15 miles in 1:53:00 4:42/km average.

One of those training run when everything went as planned, especially because I was alone and even at 7:30am when I started it was already hot.

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Total Distance
8.00

Tonight I went running just to enjoy the run, no watch, no garmin, I checked the time when I left my car and when I came back. The whole purpose was to enjoy a good summer evening and nothing else. 

I have to admit I cheated on my way back, the first half was a little bit too relaxed so with 6k to go I definitively started pushing overall I did 8 mile in 1:15. It was really a relaxing one.

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Total Distance
8.00

8 miles around the lake, the first half was very nice because I met an old friendI haven't seen in a while, we spent a couple of kms to catch up and then we enojoyed the beautiful sunset while a storm was approaching. Second half by myself was just boring and unfortunately no rain.

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Total Distance
8.00

Tonight was the 5X1600m night.

These were my splits each one followed by a 3:00 recovery jog:

6:14 then 413m recovery jog in 3:00

6:13 then 456m recovery jog in 3:00

6:10  then 498m recovery jog in 3:00

6:14 then 502m recovery jog in 3:00

6:17 then 500m recovery jog in 3:00

A couple of miles between warmup and cooldown. I wanted to stay close to 6:15 and covering at least 500 m for the 3 minutes recovery jog. I have to push a little bit more on the recovery, but overall I felt great.

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Total Distance
8.00

Just 8 miles in 1:16 with a perfect breezy evening.

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Total Distance
8.10

To break the monotony of 8 miles I did 8.1. 1:08:13 I felt relax and confident, a very good run.

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Total Distance
6.20

6.2 miles in 54:34. Good relaxing run before tomorrow long run.

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Total Distance
17.40

Long run with 4X5000m intervals at MP (4:30/km) with 1000 recovery run 1 minute slower. At the end I was in decent shape and not too sore, I added another 1k recovery plus a 3000m at MP.

These were my splits:

1k 6:21/km

5k 4:30/km average pace

1k 5:18/km

5k 4:30/km average pace

1k 5:24/km

5k 4:29/km average pace

1k 5:19/km

5k 4:28/km average pace

1k 5:31/km

3k 4:29/km average pace

I did 17,4 miles in 2:10:57 with 14.3 miles at MP. Overall I felt really great. It is also a great excuse to have a  nap in the afternoon.


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Total Distance
3.10

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Total Distance
3.10

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Race: Civita di Bagnoregio race (5.4 Miles) 00:38:23, Place overall: 31, Place in age division: 5
Total Distance
6.20

I just got back from a week in Paris. While in Paris a couple of times early in the morning I went running along the Seine river for a few miles just to enjoy the city while was still sleeping.

There was this race tonight and the captain of my team needed a few more people, so I decided to start running with this race after a week of endless walks and doing a good speed workout.

I drove to the town of Civita di Bagnoregio, known also the "dying city", the race was supposed to start at 8pm, but when we got there there was an announcement saying that the course was slightly changed and the start postponed at 8:30pm. Instead finishing running up the top of the old town on a bridge we would start walking up there and then walking down and there at the bottom of the canyon between the old town and the new town we would start the race going up and then we would finish in the new Bagnoregio.

At 8:30pm  we took off on a steep uphill for 1km, then we entered in a circuit of about 3.5 km with constant uphills and downhills, to be repeated twice and then the last half mile to the finish line.

I didn't have any watch with me, but  my plan was rather simple, going out hard and trying to keep an honest pace without racing all out. The plan was well executed until the beginning of the second loop when I started fading and to keep the same pace I really had to push much harder, at the point I realized that was not worth it, and kept fading until the end.

I finished with the third woman, 5th in my age group, I don't have my time (37 minutes is an educated guess based on other  people time), I have to wait for the final results to be posted. Garmin of other runners indicated 8.8km not to far off from the 9km advertised.

A good training run, slighly under par, but considering I was not in racing mood-mode, after a week of vacation I was happy with the run.

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Total Distance
10.00

Today  it was a hot day the wind from Sahara brought the temperatures around and above 100F under my porch. This is not very common, I waited to go running until 6pm when a light breeze made the heat more bearable.

The plan was to go out slow and easy around the lake after last night race, but I met a couple of running friends that wanted to do something faster and rather than going by myself I drafted after them, we did a roller coaster route for 10km at 4:35/km pace (45:47) and then one of  them stopped with the other companion with did a 6km cooldown at a more relaxing pace finishing 10 miles in 1:18 and change.

At the end I was very happy about this "recovery" run, at least going fast had the advantage of making the sweating time shorter.

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Total Distance
8.60

8.6 miles in 1:13:48. My goal was again to go nice and easy, instead I met two other friends, not the same ones of last night, but the outcome was the same: the pace was a little bit too fast. I was happy to run with one of this guys, he doesn't race but he is always there every night for a run and I was really surprised to see him keeping sub 8min/mile for the whole run without any problem. I tried to convince him to start racing, but he wasn't converted at the end. It is always nice running and chatting with someone else, it makes running much more enjoyable and faster, even during recovery runs.

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Total Distance
8.00

Back to my usual solo run, no friends tonight. After 2 miles I felt the temperatures unbearably hot and humid, I still managed to keep moving for the rest of the run at a very slow and relaxing pace. I finished 8 miles in 1:19, I achieved my goal to keep the pace under control and finally I started my  recovery after three consecutive days of faster pace.

I hope that this african weather pattern will go away soon, is becoming annoying.

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Total Distance
8.00

Fast  workout night. 5X1600m with 3:00 recovery jog.

These were the splits: 6:07, 6:10, 6:12, 6:19, 6:18. During the recovery I covered between 430m and 490m.

I wanted to average below 6:15 and no interval above 6:15, the first goal was accomplished, I have to still work on the second one. Two weeks ago I was more consistent running around 6:13, this time I tried since the beginning to push my pace around and below 6:10 but as it is clear from the fourth interval I don't have it in my legs yet.

Overall I was very satisfied about the outcome, plus tonight temperatures and humidity were higher than two weeks ago. As added bonus this is the first time since 2003, when I started running, that I am keeping a good mileage, with some fast miles during the month of august, heat is the best killer of my good running intentions, if I can survive for one more week august will be over and hopefully the saharian wind will be replaced by a much cooler and refreshing atlantic jetstream. I hope this "character-building I-don't-want-to-go-running-with-this-heat" will be translated in faster times in the upcoming races.


Comments(3)
Total Distance
8.00

8 recovery miles around mount Venere, not much else to report.

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Total Distance
6.20

Nice relaxing run at 5pm, it was hot and humid, 6.2 miles in 1hour.

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Total Distance
13.10

Very simple run: I wanted an half-marathon at marathon pace (4:30/km) and this is what I got. I woke up later than I planned and I didn't start until 8:40 am when the sun was already up and running, I didn't have any problem to keep the pace until mile 12 when dehydration, heat and the perspective of having two big black toe nails materialized.

I didn't have any water with me in the car and by the time I was home 10 minutes later, I was really dehydrated, I usually check my weight before and after medium/long runs and today I lost 2.5 kg. My toenails on top of that were,as expected, dark and gingerly painful. This was  related to the new wave inspire shoes, last week  I bought the wave fortis and with those I got two huge blisters on  my left foot, so right now I don't have a good new pair of shoes to run long distances, without having foot problems, except for my 2000 miles old wave inspire.

The only good thing it was my time it took me 1:35:00 for 13.1 miles (I intentionally slowed down big time during  the last 0.2 miles to finish exactly in 1:35:00). Now time to ice bath and a few napping hours.

 

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Total Distance
6.20

6.2 miles along the sea, after 10 days the african wind went home and we are back to cooler temperature.

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Total Distance
8.50

Good recovery progressive run. I started at 6:00/km finished at 4:00/km. I felt progressively stronger and better as the temperatures were going down. Unfortunately at 8pm is cool but right now is already dark. In a few weeks I will retreat to a more ugly area to run at night and  that will last until next april at least during the weekdays.

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Total Distance
8.00

8 good miles at night. 

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Total Distance
7.00

Good workout, 5X1600m with 3:00 recovery jog covering between 400-500m.

These were my splits: 6:11, 6:14, 6:14, 6:12, 6:11.

Overall the average was very similar to the last two workouts (6:13 AP) this time the feeling was different, first of all I managed to do all of them under 6:15, then the fastest ones were the last two and I was always in control of my pace until the end.

Short digression: this is the time of the year of hazelnut harvest and the rural road around Vico lake I am running on every night is flanked left and right by hazelnut trees, so this time of the year the road is really crowded with cars, tractors and dust they make picking up the nuts. During the third repeat after dodging and passing at double speed countless tractors going home I had the road completely blocked by a tractor and its trailer, instead stopping trying to walk around I did a 180 turn almost losing my shoes, during the turn, fortunately the shoes remained with my feet and I quickly regained speed and confidence. It was a big boost because at the end my pace didn't suffer too much and I felt so strong that I knew I could finish the last two under 6:15.

I am very happy about this month with >200 miles and well on track to be above 2400 miles by the end of the year.

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Total Distance
220.40
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