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long time to run and plenty of time to print!

E 'got my diploma Trittico di Romagna. Who have put a bit of time to print it, but rightly, many hours of travel, many hours of printing.

If I think about all those hours I get the chills, only the km I did to prepare this. I'm proud of myself!

And now I'm going to train!

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Article by Fabio Ricci.

This Item put him on the blog some time ago, I did not mention the author and I apologize to him, he wrote Fabio Ricci, Tiburtino runner. He rightly noted that I had copied your article without writing the source and he's right. This is his article. Podistica Solidarity.

LONG, FAST AND LONG LONG LONG's start by defining: it includes the training of longer than 90 minutes, or by reference to the distance, those over to 20 km.La long run is a workout essential for every type of runner, which is about 5 thousand that compete on the marathon, for all the improvements of basic aerobic Physiological factors that the long-run commitment and content include: rate and efficiency respiratory, capillarization, increased autonomy on the run, better use of fatty acids from the muscles, structural adjustments, not to mention the psychological adjustment to run for several ore.La long run is also an evidence of the efficiency of the runner, a runner "efficient" runs a long workout at a pace faster than a slow training run because with the passage of km will be natural for him a light runner progressione.Un "less efficient" instead, with the passing of miles, will experience fatigue and its final rate will be slower than his usual race lenta.Bruciare grassi.Uno the fundamental aim of training is long increase the amount of fat "burning" from our body (the power LIPID): When we run burn mostly sugar, but the human body does not have enough available to run 42 km!
We have two types fuel, sugar (petrol
super) and fat (regular gasoline);
when we run our body
initially uses sugars
and when these end, uses

fat, but here's the problem,
fat burning needs of
sugar! After just 25 km starts
occur depletion
glycogen (the so-called drop
sugars), which will be completed towards
the 35 km ... Have you noticed that ending km sugars? At the 35th km: the so-called WALL Marathon! So what?!? How can I finish my marathon? This precisely is the secret of race run at the right pace, a pace at which our body starts to use, since the first km, a mixture of sugar and fat. And as you can "teach" this to our bodies? Used to work in shortage of sugar, just with long workouts, the more our pace during the long approaches the (marathon race pace), the more the body gets used to use a mixture rich in fat that we have increased lipid our power. Even Stefano Baldini, someone starting at a rate too high, it would not to reach the 42 km mark, no one can succeed. What is the right pace for long? First you need to distinguish who is the first marathon (or at least the first after a long time) who is a regular at 42 km, then to be considered at what point the preparation is carried out long. The "non-runner" for the first time will face gradually increasing long distances and it is good, then, that its rate is equal to that of slow running, nothing prohibits, however, that if he realized to be still relatively fresh could make the last 5 km in slight increase, reaching its race pace. The marathon expert, however, already used at long distances, should definitely do the workout at a faster pace than the slow lane, then along the last 5-8 km race pace. As for the start of preparation, for both types of runners just seen, the pace of training will certainly be slower. The more our pace during the long race will be close to the rhythm, the more the body gets used to use a mixture rich in fat that we have increased our power lipid. So the concept of "long slow" should be replaced with a "long Speed" course at a pace between race pace +7 "minutes prograssione race pace and +10 "prograssione minutes. How long do I need? The long, during the preparation of the marathon course goes twice a month (every other week) usually have six long weeks of preparation during the twelve (26-28-30-35-32-32 km), trying to match with the last two races with a marathon or 30 km, which is clearly not complete. The km and the number of long range in the previous months if you participated in any marathon marathon for the fall, after the "discharge" the summer arrival of the first 26 km long having already traveled a distance of 3-4 training sessions between 20 and 24 km, while for the spring marathon just a couple of workouts in preparation. "A too many long is surely detrimental as it would get too tired, both physically and mentally, to gara.Per who is the first marathon, it is advisable to eight training sessions over a distance of 20 km with four of over 30 km (eg 20 -24-28-30-32-34-36-28) goes over the last 8-10 days before the marathon. The long training should also be used to "prepare for the race" I am referring to time, food and clothing. If, as usually happens, the marathon will be in the morning, at least the last long correteli at the same time of the race, so get used to the body during long attivarsi.Provate any supplements you plan to use in the race will avoid unpleasant surprises and "stop" unwanted. All the clothing that you will use in race to be first tested in at least a pair of long, a nagging seam of a pair of shorts can scupper weeks of preparation Fabio Ricci.

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glimpse the way!

Fall does not mean bad, sad, lonely, melancholy. Autumn, now means LIGHT. It

this week I saw the light, that I was missing for three months, although the problem remains, and I'm happy the way I see.

I did so this week, from:

Monday: Bike MTB.

Tuesday: repeated courses.

Wednesday: Uphill MTB repeated.

Thursday, stroke progression in 14 km, 30 km MTB afternoon.

Friday: Running and Swimming repeated with 15 tanks.

Sunday: 20 km in the company of my friends, 1h, 40 '.

I'm glad, because the heel does not hurt, even if I'm doing a course of anti-inflammatory.

'm happy because I feel good physically and my thoughts are projected into my next marathon goal? GET!

So the Fall for me can only be LIGHT!

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'

[ Statue de la nouvelle Liberte Douala ]

Citizen Participation in Decision-making increasingly justifies the government in their work of transformation in an urban setting. It almost seems that nothing is more feasible nor sustainable without the consent, or rather listening to dissent, the whole population.

From large demolition Hausmann those fascists in the twenties and visionary utopian plans of the Italian school in the sixties the Japanese in the same period, the idea of \u200b\u200burban transformation and the role of the planner has changed.

You can talk about, perhaps, a loss dell'aureola, a return to controlled size, petite, sustainable, participatory and discussed the rule the territory against the unified design of one or a few, the idea of \u200b\u200ba society envisioned by many. Against the planning of a community (ideally, just, modern., Graphite), the community planning.

We have seen in recent years, the emergence and success of movements is no longer tied to a limited area but to whole regions, often in key purely environmentalist (NO TAV NO BRIDGE) and highly politicized (before or after their claim ...), the proliferation of neighborhood committees and the establishment of schools, and teaching professionals that will reproduce the seeds of that passion activist. Right now most of the associations (another term for pretty close to the definition of community) have been set up to provide a vision at odds with the initial idea, to provide the other party, starting from the contrast rather than by the declaration of intent.

Attempts to expand the construction and transformation of the city obviously has generated a considerable amount of study. From social sciences to political science, urbanism architecture, all you have wondered what were the best procedures to widen participation, to involve and educate the people to build their own space (building another extremely difficult after years in which to live in the cities has meant live in an area away from the traditional pre-and textured patterns of transmission of practice knowledge). Studies and analysis that is often not acknowledged, however, the mistakes and limitations of the old bureaucratic system often calibrated to prevent any decision is approved undertaking.

No longer our habitat social housing (or just your home) or the corresponding quarter a type of social proximity before the spread of a global language, change their habitat means to intervene in the area of \u200b\u200bintersection of a variety of specific and particular social habitat requirements for the various social forms which they take part (Manzini) . Moreover, the ease with which they become large pieces of land has created a significant gap between the urban and social housing. This site is often the interstices, between the fences of the yards smooth, slow to establish itself and forget the act of play. But unfortunately it is still the preserve of well-defined social classes, which naturally leads outside the relationship.

to consider transformations of the real community is perhaps even more off of scale, will heal all those who, although part of a unique community have no place bureaucratic infrastructure that always has the option of giving the last word.

obviously to make more palatable the idea of \u200b\u200bparticipation is unbelievably strong, the concept of community (which, as Bauman argues, in itself has a positive connotation) ascribing often within the administrative boundaries or territorial. Create new definitions that transmit security, sense of belonging.

The situation in the city of Rome today is not the best. The Statute of the municipality that regulates the exercise of participatory rights are "residents", defines the parties' registered to vote "and claims beyond this idea of \u200b\u200bparticipation is still relegated to the manipulation and control of consensus.

The turnout in the debates is all the more numerous as there are power games going on here. And any discussion moved to other floors loses its meaning and importance. A tool "important" as set by the regulation is such that resolution of the popular (Popular initiatives are measures adopted by the Council and the Town Council on proposals for the town within the Commonwealth that, in this way, directly involved in the formation of the will of these bodies from the site: www.comune.roma.i) unfortunately the same site points out that since 2001 all popular initiatives have been left open.

Where does then the planner? A tradition of American planners activists moved towards the work of theorizing multicultural aspects and shared. Paul Davidoff was the first to speak, to Venice in Italy in 1970 was turned to the chair of Planning, urban planning and environmental participatory models, supporting the proposed new urbanist figure other professionals in order to create a general consensus in the implementation of projects that sought to overcome the cold light of proceedings handled exclusively by the technician. The interest of the fact is often only the most superficial aspects relegated to the technical rules and quibbles.

The population in the coming years will require more help and better quality of life is increasing dramatically. The planner must increasingly be the intermediary between communities, government and especially private investment. As demonstrated by recent experiments in the field of participation especially in disadvantaged areas (Teddy Cruz in Tijuana, Doual'art in Douala, Elemental Chile in Chile, Think Tank in Caracas) community has a latent potential that only events, activities, or the networking of a general discomfort may awaken. Through art, play, creating situations and the contribution of new templates, you can channel a critical awareness, develop relationships and relationships between individuals and a trust in the processes of transformation of their lives and their community.

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PLANNING REPRESENTATION

[Continuous Monument, Superstudio 1969]

Space and body are born in itself devoid of any ornamentation.

the dawn of humanity spaces were defined by the very nature that drew glades, caves, alcoves and plains. The definition of space (defined in this paper as processing the world) and the body has significant progress by then, of layers of customs and traditions.

The event has particular connotations of such an operation particularly influential cultural life of men and as such needs to agreed rules and mode of action.

The consistency of these representations (understood as a construction and interpretation), thus becomes central because they depend hoped the social order.

same token it is also possible to interpret the huge amount of studies on organization of space and physics at the time of the great empires such as the great totalitarian regimes. (Galimberti)

from the body by a space and "unity" as the house, which has always been the essential reference point for humans, it is possible to study how the importance of public representations have invested (and covered) with ornaments, furniture, decorations and every room, where they intensify the meanings of public display is greater.

space and body are not subject therefore never practices but rather uninterested in both you can see the most important tricks of the practices of reproduction of society.

The body acts as a tool capable of bringing the idea to its actual completion, but this too can be decomposed into a part of conscious and unconscious or construction.

Continuing analysis always representations invest more space and body. The streets, squares, are the syntax of a clear plan, a coherent idea or an idea (current) history.

solidify customs and expectations of a society, are the stage where the masses and actually perform, generally speaking, public space is almost always stage as other than the construction of the representation.

The methods of public education are obviously much more complex, but involve a large measure spaces and bodies and the organization of time.

be out of place is therefore an expression that indicates the consistency required for proper representation and is a status that can be lived with militant nonconformity or piercing existential malaise. The inclusion in a group or a community is seen, for example through the use of certain clothing or frequenting certain places.

may happen then that a consistent representation as to cause an identification harness situationism bodies and transformability places.

The fixity that results is harmful for both, and both react with specific ways that cause deterioration, neglect or vandalism.

[Piazza Venezia, historical photos]

Taking as an example the case of Piazza Venezia, Rome , which was one of the central places of the representations of the power of the past century, one might venture an interpretation of this kind:

His institutional role began in 1882 when it was decided to build the monument to Vittorio Emanuele II. The square assumes a strong representative meaning that is manifested in its consistency with symmetrical treatment of the planimetric, with the hierarchy of roads and the alignment of the sights in a proper nineteenth-century style.

With the removal of the body of Unknown Soldier of World War I, the square is enriched with an "altar of the fatherland" and thus becomes a destination for events and national honors.

During the years of fascism, Mussolini moved the seat of its headquarters in the hall of the Palazzo Venezia and globe cries from his proclamations the palace balcony overlooking the square. The square became the Headquarters. The direct relationship with the highest pinnacle of the party is through a balcony.

The last sign is therefore this strong and consistent. The square has not been redesigned since then and the over-representation of coherence inscenatevi perhaps have caused the abandonment of the space for a mere roundabout.

[view of the excavations for archaeological investigations at Piazza Venezia]

remains, however, the strong symbolic meaning of the balcony and still receives greetings Roman ovation.

What powers or uncomfortable feelings such as the redesign of Piazza Venezia? How to change the space power today? The metro has only C for now unearthed artifacts, has only rediscovered what had been covered a few decades ago, and the archaeological project for a meter would seem more the desire for a confrontation with a past of which we know very little and that little could challenge our decisions.

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BODY IN SPACE AND A DAY IN ROME: THE CAPITAL OF BIODIVERSITY '

[Rome Capital of biodiversity, Greek '10]

This is how life could go when the paradigms of environmental and social sustainability will put their roots in our institutions and techniques of design and organization of a city, or perhaps only Rome and its surroundings.

guess you chose this city to live because you are an avid farmer and a tireless advocate of smart economy .

Agriculture and urban gardens

Each family meets most of its food needs through a private garden or pool. If you have the morning off from work took the opportunity to pick something up, to try something else. Take a stroll among the gardens ot'incammini along the river to do some 'of bird watching . All fields that fetched the old city had left empty or abandoned have been assigned to groups, cooperatives or community and are cultivated. Flowers are dozens and dozens of small companies producing and selling food, inviting schools, care for and preserve the land from illegal dumps and speculation. In Rome it is grown a lot, but I think you should know that it is impossible to grow "too much". Everyone does what it can for their own needs and soil preservation is guaranteed by the inability to use the large equipment that would allow intensive crops and a consequent loss of biodiversity. Green closer to homes is intensively cultivated, as you leave the village the crops are less frequent and man can only move along paths crossing the large patches of land in evolution. Many areas have been abandoned and in fact was to repossess the nature, biodegradation, dissolution, removing all traces of past urban-rural war.

Mobility

In Rome Go on foot or by bicycle. There are miles of trails, paths, shortcuts and you can always create new ones. Walking through the area on foot, hierarchization the territory, over time, you will see the blooming of hundreds of small businesses that live by the transit of people: small stalls, shops, restaurants, bars. All of them will arise in the interstices and in those huge pavements, in parks and useless by the roadside. You'll find your new stamina and be aware of the distance you can go with your new media (3-4 km per hour on foot, 20-25km in an hour by bike) or, for example, trends that are changing. The clothing will be different, the idea of cleaning, it might be completely new and revised.

[biodivesità capital of Rome, Greek '10]

Community and urban design

The first possibility mentioned creating what many like to call: grassroots democracy, which would add the adjective "isotropic." A network of local organization and participation aimed at achieving the objectives that a community undertakes to reach. Obviously this is made possible by an urban design that guarantees everyone the right to access land and the opportunity to build their own happiness directly and indirectly from the community. A land reform, perhaps, the pulverization of larger properties, start measuring the land with the steps and not with maps and rulers.

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The MPRONTA ECOLOGICAL ISLAND HOLY

study the ecological footprint of a community and its territory, and reasoning about numbers often unbalanced that it brings, is a fortiori interesting if the case study is Holy Island, 1300 acres at the mouth of the Tiber rendered cultivable land reclamation from the '20s of the twentieth century and since then more and more torn between agriculture and urbanization shapeless and disordered.

Today the image of Holy Island is a landscape in perpetual conflict between the rural and the urban sprawl that was indefinite and that advances. But this precarious balance between town and country is likely also in terms of structure, namely the relationship between the consumption of natural resources and the amount of land can generate? Well, from this point of view there is no game: to meet the needs of the 25,000 inhabitants of Isola Sacra (according to the WWF, 4.2 hectares per capita in Italy) should be an area of \u200b\u200bland equal to 80 times Holy Island. According to our standard of consumption Isola Sacra, with its 1300 acres, would generate resources for a few hundred people.

If the form then the urban landscape and countryside continue to contend that territory, in substance Isola Sacra is, in effect, that machine we call non-sustainable city.

Sources:

- www.wwf.it

- www.footprintnetwork.org

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AN ALTERNATIVE FOR URBAN TRANSPORT OF GOODS

Our cities are excellent spaces for production and exchange of goods and services. The life of the urban system depends on trade and particularly the offer of trade and work which offers the same system. Every day (working) roads, highways and ring roads are crossed by flows of people and goods immeasurable. In addition to thinking about alternative solutions for the transportation of persons, you should consider the possibility to innovate the system of transport of goods within the urban centers, especially in cities with a large and extensive historical center, like the European ones.

Problems that poor management of the flow of goods and vehicles generate are easily assessable. These are: traffic congestion and air pollution and noise.

Our historic town centers, characterized by narrow streets and a large polarization of commercial, residential buildings and monuments, attract huge flows of people, property and cash. Every day will be delivered in increasingly parcels of all sizes, especially after the establishment of methods of supply just in time and purchases on the Internet.

The problem is felt by governments throughout Europe and the many good practices are spreading. Some of the solutions adopted up to now have proved inconclusive, however, for the most part (as the ZTL, and restricted time slots for loading and unloading of goods) others are spreading hardly for their innovative and experimental.

For a more comprehensive reading of the topic refer to the report published on the website of " Central Committee roster of drivers " which deals with causes and examples of clever policies in place in many Italian towns and Europe.

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THE SMART CITIES

A definition of Smart City comes to us directly from Community European . Lately it has been introduced some interesting definitions that deserve to appear here on F-urbe, just an attempt to outline a model city smarter, more sustainable, more interesting in the post crisis.
To obtain the data mathematically questionable, and to try to make the most rational analysis, the measures have been introduced and well-defined indicators were taken into account only cities with 100,000 to 500,000 inhabitants, with at least one university and with provisions to various data that could allow a comparison with other European colleagues. At the end of this grueling selection were chosen 70 cities.
For the first time in an analysis of this kind have been considered only particular aspects that are beyond economic development. In the model of a Smart City were in fact included, participation, social capital, the consumption of energy and each of these elements is assigned a value that influences the total percentage.