L '... and that art of the long arm is spring of inspiration ... ... Magic 
Domenica prossima Bracciano( giro del lago) è gara e scelta obbligata per chi vuol fare un lungo di qualità in funzione della maratona di Roma. Chi ha pensato questa gara è stato geniale. 34km in una meravigliosa location a 5 settimane dalla Maratona di Roma e non nella settimana precedente o successiva alla Roma-Ostia (che arriverà 14 giorni dopo). For toxic chest so there is the chance to race three times and save both ways to make the most of the almost unique pairing of two Italian events able to see more than 11,500 registered athletes. My idea is to not get caught "legs" and finish the tour of the lake just tired enough. between too much and there is just enough to half the fine line that I would call pure art. I hope to close with a slight increase in time very close to 2h and 35, but I will be in search of sensations rather than seconds ... we'll see. may quit the post here, but I take the ccasione to queue a questa riflessione un mio( forse presuntuoso) scritto sui lunghi per la Maratona, nato quasi per gioco, che altri non è che la sintesi di molte cose che ho letto( da gente + preparata di me) e di altre che ho direttamente provato sulla mia pelle nelle migliaia e migliaia di km che ho affrontato.
Occhio è lungo 35km ...saltate pure ai commenti se avete fretta ...:DDD
I lunghi sono l’allenamento fondamentale per un maratoneta.
Servono per abituare il corpo ad uno sforza prolungato e far si che si creino i giusti adattamenti sia a livello cardiaco, sia a livello mental, both in skeletal muscle, but also serve to get used to burn fat we have in abundance.
The Marathon is a competition killer. On average, each athlete during the race a number of calories burned equal to the weight of his body multiplied by the miles.
Ex: 70-71 (w) * 42.2 (km) = 3000 (approx).
Virtually no one has enough sugar in their stocks in order to complete a distance as long.
Rule wants you arrive (approximately) to 30 km , la benzina(zuccheri) finisca e a quel punto arrivare alla fine diventi un’impresa e si vada a sbattere contro il famoso muro.
Come riuscire ad evitarlo ?
1) Banalmente, cercando di non tenere un ritmo troppo sollecito che + rapidamente ci porti all’esaurimento delle scorte di zuccheri.
2) Correndo in allenamento i lunghi necessari agli adattamenti sopra citati, magari provando a farli in leggera progressione di ritmo. .. o anche a sovrapporli(2 ravvicinati da 20km possono valere uno da 30km)
3)Alimentandosi in maniera adeguata… quindi molto e con molti carboidrati prima di fare un lungo, quando non si è certi di finirlo, ma anche alimentandosi pochissimo in totale deplezione di carboidrati quando invece si è certi di poter percorrere la distanza.
Esempio: chi deve fare 30km ed è ai primi tentativi è meglio se corre con le scorte cariche… ma lo stesso atleta se ne deve correre 22-25 e sa che a quel livello sicuramente ce la fa …allora meglio sarebbe se decidesse di correre “scarico” in modo che negli ultimi km di quel allenamento relativamente lungo comunque “costringe” il suo corpo ad utilizzare i grassi.
The athlete who runs for many years and who has run many marathons has already made those adjustments and he only serve the "warnings" need to remember your body (which has historical memory) what you must prepare to face .
For the neophyte long needed to run a marathon in theory are not enough ... but it is also true that each along one side you get used to (suitable), the other one gets tired and certainly when being introduced at the start of a marathon that wants to rule number 1 is both riposatissimi.
At what pace to run long time and expect to make up for a 42km?
The pace at which is more effective than the long run is highly dependent on the time that you can reasonably hope to do in Marathon, but hardly ever is convenient to do so after 15 + seconds per km slower RG.
is not easy to hit their target, sometimes you're too careful, sometimes too boldly.
say that with reference to the time at km which takes about 10,000 and a comparison with the time that we take the half you can try to assume the right doubling the pace for a marathon second that differentiate the first two performances.
elite athletes and some high-level amateur lose only 6-8 seconds on average to between 10 km and other 21.1Km 12-15 seconds per km between 21.1 and 42.2km.
Athletes evolved (even average ... "like me"), those who train for many years, always preparing marathons, usually lose up to 15 seconds between 10 and 10km 21.1Km twice and then other 20 max 30 seconds between 21.1 and 42.2km
usually has more slow and more difficult it is to be in these parameters.
These parameters tell us that those who normally do 10km in 40.00 (4 per km) would definitely make a half in less than 1 hour and 30 (4.15) and well below the marathon in 3 hours and 20 (4.45)
At this moment I'm worth about 40 Net 10km (4.00), about 1 hour 28.30 01.21 (4.12) and about 3 hours and 15 ( Marathon in 4:36).
Then I lose 12 seconds between 10km and 21.km and twice between 24 and half marathon.
Who is 42.30, which adds about 10,000 just 15 seconds at all times before and get: 1 hour and 35 on and just under half of 3 hours and 30 in Marathon.
Another parameter estimate that is often used (in my opinion is a bit 'too optimistic and is only for those who are trained for the large) is one that suggests adding 1 second for every km + of any distance from 5km to 42km.
Of course, those who make up 50.00 10km is much more difficult that it can expect to lose the same way as those who do 40.00.
It speaks of a deflection, the higher index lenses are more than ever.
This' does not mean that athlete that runs only 10km in 50.00, but who trains for many years and has run many marathons, it is reasonable to think that half the race in 1 hour and 52 to 5.20 (+ 20) and the Marathon quietly under a 6.00 (+40) in 4h and then at km 10.
In fact, among athletes who run recently is easy to see that the majority of them run the 10,000 at a rate that compared to the marathon is much better (well over a minute per km).
When the differential between the two races (42.2-10km) is well beyond the minute mark or that the marathon was not well prepared or that the "Adjustments" before mentioned, are not successful ... so that the athlete has not yet evolved a marathon runner and is incomplete.
All those runners (and the majority) who tell you that until the 30th (also 35th) were well and then "something" went wrong and have used biblical times to make the last km is sign that either have not done a proper preparation or that are not yet masters of the distance or even that they really supposed too (wishful attempts PB).
