Salomon Speedcross 3

Salomon,after getting one of the leaders in the Trail Running shoes with Speedcross 2 has been proposed to improve some aspects in these Speedcross 3 changing little visual part. In this way the French brand remains at the forefront renewing one of their classics. Now you just need to verify that the changes have been for the better.

Once we have a set upper quite soft, having a good sense of comfort The flexibility of the sole is not defined at any point, being totally progressive. On the contrary, the upper flexes in a very specific place, right where front end protections. 

The damping is very generous, very good quality. In the heel cushioning material we found much our footsteps very good way. In the front also very good cushioning, although it is less noticeable. But what I liked most is the great sense of damping in the central part of the sole. Great.

As far as the system is typically tied say that you are using Salomon,an edge thread that quickly strained by a plastic tensioner. The SpeedCroos 3 incorporates a lightweight chassis which also controls the type of tread. The stability of the shoe relative to the ground is very good: once the foot is centered and the sole makes contact with the ground the Speedcross 3 very well behaved. With such protection, stronger materials are rather little breathable, resisting some splashing or some time in the wet, but in a timely manner.

The sole is composed of very prominent tacos. Some, small, are arranged in the outline, while the most important are in the central part. Touch are middle flexibility and can even move the hands, doing some strength.

These Speedcross 3 remain a benchmark for trail running shoes on rough terrain and can be used perfectly to make Fell Running. In this model systemtying Salomontogether with the upper structure, we has been somewhat short in terms of fastening. We should note that it is a shoe designed to land complicated so we were expecting a sublime subject. Salomon has combined an aggressive sole, with much traction, with a very generous cushioning, making it perfect for hard ground where they seek to have a very good grip.

Mizuno Wave Harrier 2

For lovers of the Mizuno brand, will find in this model a great ally for trailrunning, I must say that the shoes are very light, and a very good breathability. Nothing you put a Mizuno Wave Harrier 2 you have the feeling that going without shoes, lightness rewards in this model brand running.

Once with them on the feet, on the ground, the sole has a lot of flexibility and lateral torsion It is very good, on the other hand the suspension is slightly marked in both the tip and the heel. If we make Largon training with them and are heavy, the joints may resent, but not very technical careers, will be our best ally.

As for the strings, in this model Mizuno has opted for a system to prevent loosening and we can ensure that work, after many kilometers with them perfectly fulfills. The shape of the shoe is wide as a whole, can hold all the right foot with the bound system, but with a feeling of lightness.

The sole has good tacos and features the Mizuno Wave system, the grip is very good for all types of terrain, but due to the lightness of the shoe notice that in areas with much inclination or clamp side steps we need, we have to use much ankles and legs to relieve the sensation of poor stability.

In conclusion, Mizuno Wave Harrier 2 are designed for racing due to its lightness and highly recommended for some technical fields, tennis or very marked paths.

X-Running 2.0 Shorts

Gore Running Wear has created a collection of clothes for long distances, dubbed X-running, which we will analyze the X-Running 2.0 Shorts.

Al take the pants we quickly realize the fineness of the whole. Yes, we talk together, because the X-Running 2.0 Shorts are the union between tights and shorts, garment that has increasingly more users.

Once placed, and with a good fit of the net, the feeling of comfort It is total. Meshes, composed of 78% polyamide and the remaining 22% elastane, assure us a good muscle support, but not enough to qualify them for compressive. With good elasticity, the mesh adapts well to the body, it seems we're going comfortable. The composition of the thin outer pants is 86% polyester and 14% elastane, apparently resistant and a nice touch.

The fit trousers Gore Running Wear is perfect, good elasticity contributes to good fit in our legs. Also it provides complete freedom of movement. The fabric breathes well, but not enough to soak not reached the top of the pants, especially in the back. The rest of the X-Running 2.0 Shorts are not even wet note to stop running, so humidity is very focused on that point back. At lower temperatures the wearing two layers will be a point in its favor, by keeping the muscles warm.

Lto good quality pants has been noted over the kilometers and the number of washes. The X-Running 2.0 Shorts are like the first day, and it seemed that it might be his weak point, the mesh pockets, stand firm and elastic, continue pressing as in the first use.

The X-Running 2.0 Shorts Gore Running Wear the house have been created to run long distances, and there is no doubt that the brand has a good product, because if we are to stop running it will not be because of the pants.

PHYSICAL PERFORMANCE

Hello everyone!

To improve performance, various training methods altitude / hypoxia are currently used by elite athletes "live high and train up", "live high and train low (LHTL)" or more recently "live down and train up" .

Most recently, of "living down and train up", including efforts overcurrent or close to it, like speed workouts in hypoxia (RSH), regimes have proven to be beneficial for team sports athletes in improving adaptations peripheral and repeated sprints capacity.

There are many pros and cons of each method, but also can be made efficient combinations such as "live high and train up and down (LHTLH = LHTL + RSH)". This is probably the most recommended training for elite athletes.

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ENDURANCE TRAINING

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Endurance training involves manipulation of intensity, duration, and frequency of training sessions.

The relative impact of short, high-intensity training versus longer, slower distance training has been studied and debated for decades among athletes, coaches, and scientists. Currently, the popularity pendulum has swung towards high-intensity interval training.

Many fitness experts, as well as some scientists, now argue that brief, high-intensity interval work is the only form of training necessary for performance optimization. Research on the impact of interval and continuous training with untrained to moderately trained subjects does not support the current interval craze, but the evidence does  suggest that short intense training bouts and longer continuous exercise sessions should both be a part of effective endurance training.

Elite endurance athletes perform 80 % or more of their training at intensities clearly below their lactate threshold and use high-intensity training surprisingly sparingly. Studies involving intensification of training in already well-trained athletes have shown equivocal results at best.

The available evidence suggests that combining large volumes of low-intensity training with careful use of high-intensity interval training throughout the annual training cycle is the best-practice model for development of endurance performance.

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ROM

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I leave to your disposicón power point presentation explaining the neuromuscular capacities in sports and acyclic and cyclic range of motion.



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BIOENERGY CAPACITIES 2

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I leave to your disposicón power point presentation explaining bioenergy capacities: resistance in cyclic and acyclic sports.

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BIOENERGY CAPACITIES 1

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I leave to your disposicón power point presentation explaining bioenergy capacities: resistance in cyclic and acyclic sports.





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ASSUMPTIONS AND REALITIES

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I leave a link that opens a pdf of the article by Stephen Seiler of training periodization in endurance sports: Assumptions and realities.

Stephen Seiler

The polarized training is a training method of distributing clearly the shit work: low intensity (<aerobic Umbra, Phase I) and high intensity (> Anaerobic threshold, Phase III), with very little work in medium intensity (between thresholds, Phase II).

This pdf explains the results of the trainings conducted with Ethiopian athletes and concluded that training would be a good polarized where you begin the week with a progressively intense training (eg "series") and the following days with gentle workouts order to save some energy for intense workouts.

Thus the volume of training is perfect including to recover better, provide a basis on which to build the pace of competition and compensate for fatigue.

It has also been shown that in more trained or elite athletes train the more important is more easy training.

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POLARIZED TRAINING

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I leave a link that opens a pdf of the article and Billy Thomas Stöggl polarized Sperlich on training have greater impact on key variables than threshold endurance, high intensity, high volume or training

Pdf polarized training

Also you can see an explanation on youtube about this type of training.

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ENDURANCE TRAINING METHODS

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In this post we present this article Roberto Nut explaining various methods of resistance training. He explains that once the intensity of the competition, the factors that determine performance in a test, competitions and we want to prepare an overall design of periodization, is known the next step is to finalize the training methods.

Because there is no unified terminology, they refer to document physiological areas and objectives of each training method.

I leave a link that opens a pdf of the article Roberto frets on methods of resistance training.

Pdf de Métodos de entrenamiento de resistencia

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WOMANS' NIGHT RACE

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Participate in a night race and then celebrate at a party. It is what is proposed in the [Yo Dona Run The Night By Sanitas] for next May 30 in Madrid. A career for them and for them, with two distances to choose from, 5 and 10 kilometers.

The race is not just for women. Men can also participate. And no matter the level they have both. They should only be brokers and look forward to having fun playing sports with the other participants.

The output is set at 21 h, for both distances. Actually, it is a circuit of 5 kilometers lovers will be given one or two turns, depending on the method chosen. The terrain is mixed; that is, it passes through areas of land tracks, sand or asphalt. And something important: despite the racecourse lighting, there are darker areas and is advisable to use a front to increase visibility.

Once the race is over, the trophies will be awarded. They have established awards to the first three male and female in each of the two races absolute classifieds.

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Adidas Supernova Riot 6

Adidas Supernova Riot 6 today analyze Luis Alberto Hernando, Ultradistance world champion, looks therefore your cover letter is not bad. These shoes could be defined as a Range Rover equipped with the comfort of a Mercedes. Prepared for the worst situations without losing an ounce of comfort. In short, comfortable, very comfortable but also surprisingly lighter than its appearance conveys at first glance, both these high profile as the large number of protections that count.

The midsole is now a single block which frees weight eliminating parts also to give it greater flexibility in the absence of rigid parts. But it is not only lighter also has a considerable thickness. It has 33 mm in front and 23mm in heel for a 10mm resulting drop. We also have an upper holding and does it very well along with a sole that gains in stability thanks to its greater width and flat. Besides heel-toe curvature is high which together his weight very content and flexibility, give a transition tread very fast and agile.

The mesh of these Adidas Supernova Riot 6 breathes and fits very well. Termoselladose strips strips integrated with logo Adidas and heel counter. This achieves hold the foot, stabilize the heel and at the same time allow it to carry natural mobility elastic pieces, adjustment adapts to our foot.

The Adidas Supernova Riot 6 are hard, very hard, and difficult to overcome, of find them weaknesses. they are like "the answer". You are rookie runner, they serve; you are an expert rider, they serve; you compete, they serve; you train, they serve; short or long distance, you decide it will work equally well; track, path, trail, trail end ... they serve. They are a true SUV. Will take you where you're able to take them, we assure you that the limit will put your legs or your head, not the Riot 6.

Patagonia Houdini's Pants

The wardrobe of a Trail Runner must be quite large, especially when going to run in winter, on the heights or during the worst days of the year. One of the elements that many times we are not over pants, or pants covers, but in our opinion this is one of those items we should have in our closet.

The American brand Patagonia knows perfectly and in his collection Trail Running owns about Houdini Pants. We were very surprised by its technical aspect, avoiding the common design of trousers, rather wider and less fitted.

Once placed, tested its light weight and his court. It is hard to believe that these pants are made ​​of 100% nylon and is really more like a tissue, as it is very malleable and light. Regarding his compotamiento in the mountains, despite its lack of flexibility in career does not bother at all. This is because the Houdini Pant is pretty tight to the body, following the shape of the leg, with part of the anatomical knee, causing no bother.

Other great features of this on pants Patagonia Houdini's treatment DWR water repellency. It seems incredible that such a thin fabric is able to repel water that way: if you throw water directly or if we put the garment under the tap is really spectacular to see how the pants is unfazed, not wet him down and water slides over the surface without a trace of passage. In addition to this water repellency, the envelope is correct pants windbreaks. If the wind is blowing hard and cold fabric will stick to our skin and we notice the cold, but considering how light and thin it is, the Houdini Pant is a windbreak that we can properly serve. Another thing that makes Patagonia Houdini Pant fairly well or fairly well, is to evacuate sweat. The on pants do not have any specific system of ventilation, but the fabric leaves transpire properly.

The nylon on trousers has the RipStop technology, these squares, in theory, prevent tearing of the fabric, if unfortunately we chickened out. The tissue slides nicely into the brush that we have found and has never been engaged with anything. Great in this regard.

In short, this is one of those items that, given their weight, their size and their very good performance should consider to always carry in your backpack. It will be difficult to find one on trousers, without membrane, as good performance as this Patagonia Houdini Pant.

SEARCH WEBS 10 KM

Hello everyone!

For this post I would like cometaros some sites where you can find information on popular 10 km race in Valencia.

Under each paragraph I present each web link, if you have interest.

The first of these sites is carreraspopulares.com where we can find, in considerable detail, a calendar of races and compete in the different autonomous communities. You also have options for registration in some of these races as well as a calculator and race paces latest.
http://www.carreraspopulares.com/v5-calendario/V7CC_menu_detalle.asp?fr_id_deporte=1&fr_id_pais=10&fr_id_comunidad=10

The second web we want to analyze is to somesport.com. In this we have extracted information related careers "circuit de la Marina". It has exposed all classifications of each of the races held. There are also pictures of the runners and detailed description of the mode of entry, the route of the test and the time of each race.
http://www.somesport.com/

The third notable site is to todocarreras.es, where they have a link to their blog with tips for runners, a calendar of major events, explanations of some methods of career and a search of available events your taste and your area.
http://www.todocarreras.es/

I hope you liked it.

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XVII CURSA POPULAR ONDARA

Hello everyone!
In this ninth and final publication of the circuit walk of the Marina Alta, we talk about the race at "Ondara".

In this últiima entry about racing the "Marina Alta", we describe the race to be held in "Ondara" next Saturday 23 May. The travel distance is 10 kilometers through the streets of the town and surrounding roads. Between 6.1 and 6.5 kilometers there is a drop of 6%.

From the creators of this blog, we give the congratulations to all the organizers of the race circuit.It was a success!

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XXIV CURSA POPULAR VILA DE PEDREGUER

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In this eighth publication of the circuit walk of the Marina Alta, we talk about the race at "Pedreguer".

In this edition, the popular race pedreguer regains a resounding success. Continuing with the same path through the Alicante town. The first kilometer after the start of the test, is down. Then again runners pass the 4.5 km target. The second round is more than 5.5 kilometers long and are crossed. Unlike other careers, in this, the last 100 meters are rising, causing more fatigue in participants.

Currently, among men, Jose Manuel Garcia Barragan is the leader in the classification of the circuit with a total of 9791 points. Among women, the first in the rankings is Maria Isabel Ferrer Castell with 9800 points.

For more information, here I leave a link with the general classifications dpor category ..
http://www.somesport.org/circuitapeu/categories_circuit15.php

Also you can see a video presentation of this race.

In the next post we will talk about the next race circuit, which was held in "Ondara".
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Saucony Xodus 5.0

Saucony is one of those brands that every runner knows, but off-road in tracks and trails is perhaps not as well known. The model we speak today, the Xodus 5.0 are declared flagship Saucony on trail.

We can say that the Xodus 5.0 surprised us for many reasons. At calzarlas our first feeling was a certain stiffness. After the first impressions and a few steps, we acclimatize and then perceive the advantages of an upmarket which is very comfortable and fluffy and also check that the fit is really good and very safe.

In the midsole are three technologies:

-The SSL EVA, EVA derivative uses Saucony, with double density to control overpronation, maximize rebound and durability while minimizing weight.

- The Powergrip composed of Saucony that now extends throughout the shoe and absorb addresses impact and distribute pressure so that not only allows smoother reception but also a considerable response. Come on, it makes the transition tread is smooth and pleasant.

- The EBO (or External Bedrock Outsole), located in the forefoot and protected from rocks and other elements that we can find our wayoozes.

In terms of stability, on all four sides. It has strips designed specifically for the trail, located in the middle and rear and which fit our foot. And do not forget the Pro Lock, the side strip is born in the bridge area and reaches central eyelets. Their mission: to embrace the foot in the time we tighten the lacestissue..

The heel is high and has in its interior with a dry devised to keep our feet on the longer runs  Saucony calls "Run Dry". But not only keep our feet dry. Thanks to its soft touch will also prevent us suffering abrasions and given the good fit that gives the set also prevent the heel from moving, thus providing greater comfort and stability.

If there is something that Saucony has highlighted is always that their uppers are very ventiladitos and keep feet dry outstandingly and they Xodus 5.0 you would expect, just seeing the ease with which the upper light and let us do an idea of his good ventilation. In fact the balance protection / transpirailidad is very successful.

The Saucony Xodus 5.0 are slippers with which we can face workouts or racing distance you want (each one puts its rational limit). Oriented runners over 70 kg and with neutral feet (I think those who are between 75 and 80 are the clearest customers) that prevail cushioning and comfort. We are facing a real Swiss Army knife for his aggressive outsole allow us to deal with any guarantees ample terrain that decide steam.

K-Swiss Blade Max Trail

We opened the box the Blade Max Trail of K-Swiss and the first impression is of firepower and robustness, which is linked to a slightly higher weight of the shoe. Building your curious sole is his trademark, drawing wide attention their "Blades".

When we put on slippers Blade Max Trail of K-Swiss's feel comfortable with enough space for your fingers to not mistreat them in our outings, lighter what the scale says, higher above the ground than estilado on the trail lately and a strange (rather nice) feeling heel to get some subject, to be a light suit walking.

From the first kilometers check that despite their appearance may indicate otherwise, the Blade Max Trail are some shoes that flex well. This flexibility is progressive and is particularly marked in some particular point. Blade Max Trail shoes K-Swiss can classify within the segment shoes with plenty of cushioning, no doubt looking for users who want to make many kilometers with sufficient protection. The Blade Max Trail of K-Swiss shoes are a trail with a classic drop of about 11mm. The high profile of the Blade Max Trail, and great cushioning, severely punish the sensitivity that we have the land, and this is very low. A highlight for the high protection we have in the foot against stones or outgoing. Rock Block plate insulates and protects us even more, perhaps redundantly.

The subject of our foot in the shoe Blade Max Trail improved. Ankle forward is very good. Midfoot and forefoot are highly secured and comfortable, largely thanks to the five heat-sealed strips that make up the classic drawing of K-Swiss, along with the plastic material between them. The foot is shown sufficiently stable within the Blade Max Trail of K-Swiss. It is the effort that we must make is the one that, accompanying the shoe properly. If you have a better stability returns to place the blame on the heel support, which does not accompany the level of the rest of the shoe.

 

The level of protection does not reach the heights that, for example, marks a Goretex, but can reach be sufficient for small splashes, dew on the grass or water or light rain for a short period of time, getting to obtain a good level of compromise between impermeability and breathability.

Finally, by way of conclusion on the first trail shoe brand K-Swiss are strengths and weaknesses:

A please find the concept of a high damping well resolved, capable of devouring kilometers and stones with comfort, a rugged upper with Ion-Mask technology, high level finishes and an acceptable overall stability . Against this, an excess of insensitivity of the land, a little aggressive grip, especially laterally, light protection and a lack of heel support which results in lack of greater stability, better performance and security.

XVIII CURSA POPULAR JESÚS POBRE

Hello everyone!

In this seventh publication of the circuit walk of the Marina Alta, we talk about the race in "Jesus Pobre".

This year, organizers have renewed the race course running a test of 9.4 km. This time, the runners passed through the 0.4 km target for enfilarse to the perimeter of the golf course in the town. From 2.4 to 4.3 km, the road was dirt and accumulated 90 meters altitude.

This time it was full on the podium with representatives of the "Club d'Athletics Llebeig Xábia" getting even fourth place in the overall standings. The winner of the race was the veteran A Ignacio Cardona Torres with a time of 31 minutes and 51 seconds, a record!

For more information, here I leave a link with classifications of all categories and general clasificacón.

http://www.somesport.org/circuitapeu/2015/general_jesuspobre15.php

Also you can see a video presentation of this race.

In the next post we will talk about the next race circuit, which was held in "Pedreguer".

We see you soon!