This week’s challenge comes to you straight from one of the workouts suggested in the program for the marathon (here you will find the tableTable_Ki_RUN_PSpring_2022 *) ,here is this week’s challenge:

1- unplug your gps 3 km before the end of your cross-country training, and check the average pace at which you ran. It will be your target pace
2 – restart the gps , and without looking at the pace run 3 km
3 – compare your 3 km pace with your goal pace
4 – post a photo and tag #kiruntravel
5 – 🙂

here is this week’s podcast episode
Listen to “January 14 – The Challenges Begin” on Spreaker.
happy racing!

Over the years Valencia has built a tourist attractiveness that is recognized and appreciated worldwide, enhancing its strengths and continuously renewing its offerings. The year 2022 also promises to be a year of renewal , in which the city has been chosen as the World Design Capital and the animation activities of other major projects will begin.

Leticia Colomer tells us all about it and there is no shortage of must-see tips and advice for those who want to plan a trip to Valencia .
A must-see episode for those who want to place the Valencia Marathon 2022 among their sporting goals but also for those who simply want to plan a short vacation . (here our essential guide to Valencia)

listen to “Special Valencia – With Leticia Colomer from Visit Valencia” on Spreaker.

listen to the episode:
Listen to “Oct. 1: a Tutto Trail with Mau Scilla” on Spreaker.
For friends who are preparing for the December Marathons here is the training schedule for next week :
1)60′ cross country
2)10 x500mt rec still 1′-rhythm half
3)40’fonfo
4) 24km doing 8 x 2km marathon pace /1km half pace

Listen to “Marataona: Week -9” on Spreaker.

Listen to “Sept. 24: Let’s Talk Half Marathon and Riviera Run” on Spreaker.

On Sept. 25 will be released the miniseries dedicated to the preparation of the half marathon. we have already talked about this race (here) but in these 5 episodes of our podcast through the suggestions of coach Paolo Vialardi we will discover more.
Finally, not to forget the September 30 deadline before the quota change of the ‘highly anticipated Trail of Mount Casto (find out more)

Workouts this week:
1) 40′ cross-country
2) 30′ cross country 10*1′ climb rec walking
3) 40′ cross-country
4) 14km marathon pace

listen to the ‘episode dedicated to workouts

Listen to “Marathon: Week -10” on Spreaker.
remember that the workouts we offer are only suggested, check how they fit your body and most importantly first of all get a sports medical examination for competitive activity

FINALBORGO AND NOLI: IMMERSE IN THE MIDDLE AGES
For those who are fascinated by the 14th century, with its religious mysteries, clashes on horseback and great poetic
Italian we take you to discover medieval Liguria, the ideal route for all those who feel
feel drawn to our roots.
Meet with our expert guide and visit Finalborgo, one of the most beautiful medieval villages in Italy.
Its origins date back to the Middle Ages, although recent studies seem to backdate its foundation
by a few centuries. Strolling through the streets of the old town, one savors the medieval atmosphere
created by the imposing Castel San Giovanni, which rises majestically to defend the city. Not to be
also miss the other notable artistic testimonies, such as the Basilica of San Biagio, the ancient
Convent of St. Catherine, with its striking botanical garden, and the numerous palaces of the
Renaissance, including the Ricci Palace and the Brunenghi Palace. Such a rich and dense itinerary, you can
find only by those who have real experience there…At the end of the tour of Finalborgo, you reach
another jewel of medieval origins on the Ligurian Riviera: Noli. Free lunch. In the afternoon you will discover
one of the maritime republics, which in the 12th century enjoyed great wealth thanks to continuous
trade by sea with other countries. Noli is a wonderful town that stands by the
sea. From here, in fact, you can admire the fishing boats on the coast and enjoy the clean beach and
the clear sea of the Ligurian Riviera. And, why not, take a refreshing dip.
The last stop is a gastronomic stop for the preparation of two of the most important products of Ligurian gastronomy: farinata, a savory cake prepared with chickpea flour, and pesto. Both
recipes originated precisely during the Middle Ages.
This gastronomic experience is the last taste of Liguria that the medieval package offers.
Duration: 7 hours
Price per person: 199.00 € from 2 to 3 pax
139.00 € from 4 to 7 pax
99.00 € from 8 to 10 pax
Services included: Guided tour with our expert guide of Finalborgo and Noli (duration 7 hours),
tasting of farinata and pesto in a historic restaurant
Meeting point: Finalborgo in Piazza Garibaldi/ End of service: Noli in Piazza del Comune
Recommended clothing: comfortable for walking.

URBAN PANORAMIC TREKKING IN GENOA
Our licensed tour guide, who has known Genoa for a lifetime, will lead you through an unusual
urban trekking route to a stunning vantage point little known to those who are not
locals, from which the entire city can be admired. The itinerary will start from Piazza De Ferrari and will take us via mule tracks to Spianata Castelletto, from where you can enjoy the view of the historic center and
of the Old Port basin. Here you will also be able to enjoy a delicious granita or ice cream
in a historic establishment. The next stop is an incredible quiet corner nestled in the city, where
you can breathe an atmosphere of other times: this is the Antica Farmacia Erboristica Sant’Anna dei Frati
Carmelitani Scalzi, built in the 1600s. You will be welcomed and explained many of the secrets of remedies
natural that are still prepared Friars with the products of their gardens.
As a souvenir of the Genoa city excursion you will be able to find the famous “rose syrup of Valle
Scrivia,” also called “red gold” and “nectar of the gods” for its incredible beneficial properties.
The final experience, which you can reach after a somewhat strenuous but certainly rewarding climb,
can also be experienced by those who do not like to walk long distances, thanks to the historic funicular railway
that will take you all the way to the Carmelite Convent.
We will descend toward the center via Salita San Bartolomeo and reach the charming district
of Carmine dating back to medieval times. We will find ourselves in a corner of downtown Genoa
timeless! The Carmine, as the Genoese call it, is in fact entirely pedestrian and characterized
by picturesque little squares, alleys and narrow streets with evocative names such as Vico del Cioccolatte, Vico
della Fragola, Piazza della Giuggiola or Piazza di San Bernardo dell’Olivella.
Free lunch during the day.
Duration: 7 hours
Price per person: 199.00 € from 2 to 3 pax
119.00 € from 4 to 7 pax
79.00 € from 8 to 10 pax

Entire day Tigullio Riviera

with navigation between Santa Margherita /Porto Fino / San Fruttuoso
Free lunch in Portofino €55/ children under 12 €35
including roundtrip transfer by tourist bus

Toirano Caves and historic village

35€/ children under 12 years 35€
The Toirano Caves are a complex of 4 main caves (Grotta della Bàsura, Grotta del Colombo, Grotta Santa Lucia Inferiore and Superiore).The most spectacular is definitely the Grotta della Bàsura.
including roundtrip transfer by tourist bus

Genoa Aquarium and Galata Museo del Mare.
Entrance fees , transfer a/r by tourist bus 60€/ children under 12 45€
with lunch included +8€/ children under 12 4€

Boat tour of the Cinque Terre with sunset aperitif 130€.

What you will do
Sail at sunset along the breathtaking coastline of Cinque Terre
Glimpse the picturesque village of Riomaggiore
Enjoy a rich Italian aperitivo with local products
Have fun during diving and snorkeling stops. Try to catch a glimpse of dolphins!

Starting from Monterosso, while enjoying a welcome drink, you will sail through the entire Cinque Terre coastline to Riomaggiore and Punta Montenero, which closes the southeast side of the beautiful Cinque Terre National Park.
You will also have the opportunity to take a swim near the coast, diving into the clear waters of the Ligurian Sea.
Once everyone is back on the boat, you will head to Punta Mesco, the most northwestern point of the National Park. From there you can admire the fascinating landscape of lights and colors and-if you are lucky enough-you will catch a glimpse of dolphins playing on the surface of the sea.
In the unique atmosphere that only this picturesque bay at sunset can offer, you will have the chance to enjoy a tasty and rich Italian aperitivo made with local products.

What is included
welcome drink/ Italian aperitivo with typical products/masks and snorkels are available on board/
What is not included
beach towel, sunscreen, the necessary to swim

Where
Monterosso al Mare, La Spezia

Meeting point:
Meet the boat crew at the Fishermen’s Pier, Aquamarina

Listen to “KiRun – Runner’s Club” on Spreaker.

Listen to “Marathon: Week -3” on Spreaker.

On the first Saturday of June takes place one of the most anticipated events for running enthusiasts from all over Italy , the 2SR – Two Sanctuaries Running , which takes place along the road known as the Tracciolino . the Route of just under 20 km connects the Sanctuary of Graglia to the Sanctuary of Oropa , as on an ‘ideal scenic walkway of the Biellese Alps .
Running is one of the sports that best lends itself to the discovery Biellese territory , full of challenging routes on the many climbs and trails to discover . The 2SR is an ‘unmissable opportunity to discover this breathtaking balcony over the Biellese: challenging for passionate runners and fascinating for companions who will be able to discover one of the pearls of this territory not contaminated by mass tourism, thanks to the formulas and itineraries created around this event.

Note runner friends :the total elevation gain is about 500meters well distributed along the entire route, which is therefore very varied and lively

On the occasion of the 2 Santuari Run & Trail we have arranged optional excursions to explore the Biella terriory , with a series of group visits and individual activities in these places that will amaze you

Biella Piano and Piazzo: 35€/ children under 12 15€.

Saturday morning (9:30 a.m.-12:30 p.m. approx.) : 9:30 a.m. Meet with the tour guide in Biella, near the Zumaglini gardens or other place agreed in advance. The morning will be dedicated to the discovery of the historic center of what in the 19th century was called the “Manchester of Italy” and since 2019 has obtained the recognition of Unesco Creative City.After a walk along the main street we will reach the diocesan complex with the Baptistery and the Bell Tower from the Romanesque period and the Cathedral, completely frescoed in the Neo-Gothic period. We will be able to visit the interior of the baptismal building and admire the remains of the ancient cathedral, which preserve precious frescoes from the mid-15th century.
Thanks to an inclined elevator that replaces the 19th-century funicular railway, we will then arrive in the upper town, where you can still breathe the air of the ancient medieval Borgo del Piazzo, with its arcades, stores and historic palaces (Palazzo Gromo Losa, Palazzo La Marmora and Palazzo Ferrero venues of numerous art exhibitions throughout the year. A visit can be arranged, with admission fee, to e.g. Palazzo La Marmora, which houses splendid frescoed rooms and an interior garden that looks directly onto the lower town).
At the end, walking down one of the still cobbled medieval streets we can return to the pedestrian center and reach the public gardens.

NB: For those arriving on Friday in the early afternoon or for those who wish to stay in Biella on Saturday afternoon, it will be possible to visit, near the church of San Sebastiano, the Museo del Territorio, which allows us to discover the Biellese area through its collections of archaeological finds and the extensive historical-artistic section, which ranges from the Middle Ages to the present day. Alternatively, you can pay a visit to the Me/Bo – Menabrea Botalla Museum, which combines the Museum of Beer of Casa Menabrea with the space dedicated to Botalla Formaggi, another company of excellence in the area.

Sunday, June 6, 2021 (9:30 a.m./10 p.m.-5 p.m. approx.) Candelo – Excursion to Baraggia – Castellengo : €65/ children under 12 years old €35

9:30 a.m. Meeting with the tour and hiking guide at the Castle Square of Candelo, in front of the walls of the medieval Ricetto, one of the Most Beautiful Villages in Italy.Crossing the mighty gate tower we will be catapulted directly into the Middle Ages, discovering the centuries-old history of this fortified village, which is unique in Italy for its exceptional level of preservation. Along its cobbled streets still stand the stone and brick structures that had been built by Candelese families to protect their possessions in case of war; today some of these cells house artisan workshops while others have become museum sites and house the ecomuseum of viticulture, allowing visitors to discover the rural life of past centuries. A short distance from the Ricetto you will also be able to visit one of Candelo’s oldest houses of worship, the church of Santa Maria, which preserves valuable artistic works.
A short drive will then allow us to reach the plateau of the Baraggia Biellese Nature Reserve. Thanks to a one-and-a-half/two-hour hike on foot, we will be able to admire the peculiar geological and botanical features of this area, which, with its wide grasslands and moors, at certain times of the year turns into an African savannah! On clear days, you can also admire the wonderful panorama of the Alpine arc, from the Monte Rosa massif to the main peaks of Biella.

NB: The walk to the Ricetto di Candelo takes place mainly on cobblestones, closed, low shoes with a good sole are necessary.

The trail in Baraggia is on dirt terrain, mostly flat or with minimal elevation changes, light hiking shoes, a small bottle of water, hat and sunscreen, mosquito spray are required. Around lunchtime we will move to Castellengo Castle, where we will have a tasting of some typical products, also sipping some of the wines produced by the Centovigne farm. In the early afternoon we will visit the winery’s cellars and the historic rooms of the castle, which stands perched on a hill overlooking the surrounding plain. A few steps away from the castle, at the former elementary school, we will discover the collections of the Cossatese and Baragge Ecomuseum dedicated to various agricultural practices, silviculture and small crafts to better understand the rural civilization of this area of the Biella region. Finally, we will end the afternoon by visiting the church of SS. Peter and Paul, of Romanesque origin. The building preserves a splendid cycle of frescoes in late Gothic style by Daniele De Bosis and workshop inside.

Saturday night dinner with typical dishes +35€.
Antipasti alla Piemontese , first course, second course, dessert