This is Tolfa, a hilly town, surrounded by woods and a beautiful green country, 20 km (12,4 m) far from my hometown. In Tolfa my father in law was born and it’s my children’s favorite place to spend some days with their sons. The weather is cooler, there are many shady gardens with attractions for the kids, the local food is delicious and people are friendly. Moreover the town hosts many summer events but with restrictions due to the Covid.
Runing update: August 31 was the unofficial end of summer. No more beach everyday, cooler weather and late sunrises. This means less stressful days even if going to the beach with my wife and our grandson is priceless.
My every other day workouts continue to start at the same early time (06:30 am) so I can see the sun raising over the hills and enjoy the cooler temperature.
Now my runs are longer and faster (at the moment about 40”/km) than july/august.
This week I have run 4 times:
Monday: 10,7 km (ondulate);
Wednesday: 9,7 km (mainly flat) with my son Paolo who is improving fast but, unfortunately, since Friday he has to take some days off because he got sick after a dinner in a restaurant where he and his 2 friends ate a starter with crude meat. Now all of them have the same problem: gastroenteritis;
Friday: 14,6 km (9,1 m – ondulate);
Sunday: 10,7 km (ondulate).
Lessons learned running through summer (considering how old I am):
1. Running in early morning when the sun is down;
2. Take it easy: slower and shorter runs. If necessary taking some days off to recover;
3. Races: only in evening after a day of total rest;
4. Stay hydrated: running through routes with water fountains and, after the workouts, a drink with potassium and magnesium;
5. Well balanced food with more fruit and vegetables than usual.
HAVE A GREAT WEEK
40 seconds faster per kilometre is a tremendous improvement, Stefano. Amazing how much cooler weather helps in hitting speedier paces.
ReplyDeleteI like your lessons learned, especially the one about hydrating with electrolytes. It's a game changer!
Time flies and if I want to run some years again I must learn to change behavior during the hot summer months.
DeleteNow I have seen that on sept. 26th there is a scenic 9 km race .... thinking of it (with my son).
Yes! Sign up for it!
DeleteI like your lessons, too. I've had to learn one this year - I just don't suit evening runs at all. I have been struggling on our running club runs, running a good minute per mile slower than I normally can, so time to give them a miss for a bit. It's good to always be open to learning, though. Lovely town, too, beautiful!
ReplyDeleteI don't suit evening runs too but here, in summer, the races start at 09.00 am or in the evening so I prefer, just in case and only for races, the evening.
DeleteYes, Tolfa is an ancient nice town with a good weather in summer.
The lessons we learn are priceless. I'm glad summer is ending, I like the cooler weather too. Have a great week!
ReplyDeleteMe too, I prefer the cooler weather. Maybe am I getting too old?
DeleteHave a great week.
yay for cooler days and longer runs! Just what we have been waiting for. Love to see the photos from your small Italian towns
ReplyDeleteNow I can start to enjoy my runs!
DeleteAround here the small towns are similar: all ancient and beautiful. Many races through these places and the swag is always local food.
Oh, I would LOVE to come explore that city on foot! Your lessons learned are valuable, and they all have a bit of an "adaptability" theme in them. We have to learn to adapt to the conditions we're given...whether it's our age, our body's current state of health (or injury), or the weather. Glad to see your running is continuing to go well!
ReplyDeleteThank you. Yes those cities deserve a visit. Moreover every year they host a couple of races, tough but scenic, where the swag is always local food.
DeleteThat is a chance to run, to spend one day in a beautiful place, to eat in a typical restaurant and to take many pictures!
Lesson #6--lower my expectations when running in summer. It's why I like to run by heart rate and not pace that time of year.
ReplyDeleteI hope your son is feeling better. I had a terrible bout with food poisoning about 15 years ago after eating a catered lunch from a well-regarded restaurant. Oh my was I sick!!!!!
Lesson 6 is very important!
DeleteThank you, my son feels better and tomorrow morning will run with me.
Sorry you had the same problem with a restaurant.
Those are all great lessons! I'm sorry you won't be going to the beach as often, but having a restful morning is nice too.
ReplyDeleteTolfa looks amazing! Just from looks I can see why your family enjoys it.
Now going to the beach would be impossible because today was the first day of school for my grandsons (and my wife too).
DeleteTolfa is also the place where with the former colleagues of the Coast Guard went to have dinner together before the pandemic.
Tolfa is very beautiful. I'm glad it's cooling off. It was cooling off here but now the heat is back. You learned some valuable lessons!
ReplyDeleteAnd other lessons I will have to learn!
DeleteSorry for the new heat wave.
what a pretty place!! good lessons learned from summer running!!
ReplyDeleteYes, it is perfect for a summer vacation far from the traffic and the noise.
DeleteTolfa looks absolutely beautiful and I would love to run there!
ReplyDeleteEvery year in Tolfa there is a crazy 9 km race (I have never participated and never will) called "L'arrampicata" (The Climbing) in full summer and only uphill. But in my opinion there are better options to run there!
DeleteI love seeing the small towns in your corner of the world. How beautiful!
ReplyDeleteHappy Wednesday, Black Knight.
Thank you. These are ancient and historical towns, mainly from Etruscan age. I like to visit them more and more to enjoy that quiet and relaxing atmosphere.
DeleteThanks for stopping by. Oh... I was up (I overslept) 06:32 and it was still pretty dark.
ReplyDeleteWe just made it to Tscany and it was one of the best holidays in my life.
Your kilometers I manage but never ever your speed!!!
Ewww. We call it "Gammelfleisch", there was a huge scandal and here in Braunschweig I do not eat Doner!
Age hits us all... but my FIL always says... get old or die ;-)
So... keep on running (sorry if I gave you an earworm...)
Tuscany is a very beautiful region, I love it.
DeleteI don't eat Doner too and, however, I try not to eat meat because I am an animal lover (but not a vegan).
I appreciate the quote and .... the earworm!!!!
Yes, getting older is interesting. The heat never seemed to bother me that much when I was younger. And I never used an electrolyte drink! We just have to make some adjustments for age. A lot of people stop running as they get older, and I don't want to be one of them!
ReplyDeleteThanks for the beautiful photos of Tolfa!
Getting older makes our running more difficult but I don't give up. I am slower, the mileage is lower, the recover is longer but I keep on running as I can.
DeleteMany friends of mine stopped their running and, in my opinion, this is a mistake, we must stay active.
Looks a fascinating place and it always amazes me how a village is built on the side of a hill like that and it's still standing, great builders back in those days.
ReplyDeleteMany towns around here are built on the hills. All of them are ancient (Etruscan age). On Sunday I will post the photos of Allumiere the "twin town" of Tolfa.
DeleteBeautiful 😍
ReplyDeleteHello,
ReplyDeleteGorgeous views of the town and castle. The cooler weather is so nice, perfect for outdoor activities. Lovely photos. Take care, enjoy your weekend!
Now the heat is back but luckily the days are shorter!
DeleteHave a good week.
Again I'm in awe of the beautiful scenery you post.
ReplyDeleteCooler weather is better for running but not a fan of the added darkness to our days.
Thank you. All the little towns in the country around here are similar and all of them are quiet and relaxing.
DeleteDarkness, sometimes, has something of magic. I like to see the lights in the ancient medieval district of my city.