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guide to privacy on Facebook

How to set facebook to protecting your privacy

How to configure facebook to protect the privacy . A guide to setting up your profile and have full control of the content posted.

points covered in this guide are as follows;

-1 How to remove your name from the search results in Google
-2 How to remove your name from the search results on facebook
-3 How to create groups of friends and assign different permissions
-4 How to decide who can view your album
-5 How can I avoid compromising photos published
-6 How to avoid unwanted post in your dashboard
-7 how to make your private contact information
-8 How to keep private your network of friends
-9 How to cancel your account permanently facebook

If you use facebook, then it means that you are aware that your privacy is at risk. If you do not know how to configure your profile, anyone can know / see what you do, think and publish.

Following this guide, you will learn to configure your facebook account to have complete control over all the information published whether photos, video , tag or messages. You will be able to know who can do what, by preventing unwanted people from posting defamatory content or compromise your own content using against you.


To properly set your facebook profile, you should make the login. Clicking the link, you can go directly to specific sections and configure them.


-1 Search Results in Google
How to remove your name from the search results in Google

Facebook generates a lot traffic from search engines. If you type your name in Google, you'll find the link back to your Facebook profile.

For some, the fact of appearing in search engine research is to find a way to be / know. Many people, however do not wish to be found.

not allow search engines to index your profile. Here's how;
1) Link to this page
2) Locate the "public search listing" (pictured below)

3) Uncheck the box next to the phrase "a public search listing Inseriscimi ....."

In this way your name will not be indexed by search engines and you can not find your facebook profile.

-2 Search results in facebook
How to remove your name from our internal facebook

Let me be the leader of a great company and has an active profile on facebook. It 'possible that my staff carry out research on FB and can be added as a friend in disguise, perhaps a beautiful girl. Just to get private information.

To prevent any mistake, you can delete our name from searches using the search engine on Facebook.

Here's how to remove the visibility of your profile from search results inside of facebook;

1) Connect the page to your privacy settings by clicking here
2) Find the "Visibility in the search" (below )

3 Go to "Friends Only"
4) Click the button at the bottom of the page "Save Changes"

NB: In this way your name will be permanently removed from our search results within facebook. E 'can also customize the search via the "customize" and make restrictions more accurate.


-3 Friend Lists
How to create groups of friends based on your interests

But how many friends you have in Facebook? Often known only by number, but if not or will not do the kind of friends we have in our profile. For example, there are our dear friends, co-workers or strangers to whom we gave our virtual friendship.

there a 'call option "buddy list" that allows you to group your contacts based on personal preferences. For example, you can create a list for our friends, our colleagues for one, one for friends, assigning to each of the permissions and restrictions.

The advantages and options of "buddy lists" are numerous;
Friends Group-interest-
Send messages to your friends list
-Add a friend to many groups
-establish restrictions to the type of friends (who can see / do what)

To create "buddy lists" do it this way;
1) Link to this page
2) Select Create a new list (below)

3) Assign a name to the list (below)

4) When you created the lists, select the friends and group them as desired.

The classical configuration of the lists of friends could be this; Friends, family, colleagues and acquaintances. These four groups can apply various kinds of restrictions. For example, we allow the Friends group to see the pictures of the party last night (see later) but exclude the group "colleagues" and Family ".


-4 Protect Album
How do you decide who can see our album in facebook

Just because you have uploaded photos 'last party, held last night at your house, does not mean that all your contacts should see. This is perhaps the ' setting most important of all, because you can avoid embarrassing fool caused by compromising photographs.

Here I explain how to set permissions to view photo albums when they are created. If you want to edit or delete album already created, you simply move the Albums section, select what you want to change and make the same steps described below.

1) Connect to the section to create a new album (photo below)

2) Fill out all the details of the album and then select the item directly and then "customize"

3) Select the network of friends " any of my networks," and the " except " and post a group of friends who want to allow access to the vision of the album you just created.


-5 Defending photo tag and compromising
How can I avoid compromising photos published

This is the classic problem of facebook. We do not check your profile for a couple of days and suddenly undesirable or incriminating photos or videos have been published and shared by your contacts.

The effect can be devastating. Some have been dismissed ( as the photo you see above Caitilin Davis, one of the New England Patriots Cheerleader fired after the release of his drunken photos on FB ). Other cases rather than ended friendships because of the publication of photos compromising. But all this there is a remedy


How to avoid being defamed in facebook?
1) Link to this page
2) Select the setting "photos you tagged / a".
3) Select the "Customize ..." will open a form (pictured below)

4) Select the option "I" and "None of my network." If you want to make private all tagged photos. If you want to make visible the tagged photos, to friends, you can choose to add in the box under the option 'but' and then select individual friends or friend lists.


-6 Avoid junk shout
How to avoid unwanted post in your dashboard

To prevent your attendees become a wall where everyone can see what 'is written, you must configure privacy options in the right way.

How? Just follow these simple steps;
1) Go to your profile and click on "Settings"
2) It will open a series of options (pictured below)


3) Find the option: "Who can view posts from my friends? "
4) Select the option "I" if you want that nobody can see your dashboard. If instead we turn to see the bulletin to friends, you can choose the Customize option and then add in the "except" the individual lists of friends or friends who can view the messages.

Deciding who can write in your dashboard ;
1) Link to this page
2) Locate the "shouts" (pictured below)

3) Select who can write in your dashboard. You can also select specific listings or friends can post on the bulletin board by selecting the "Customize".


-7 Contact Information
how to make your private contact information

One of the first things I did when I started to accept friend requests from people I did not know in person, was to make my contact information visible only to a restricted circle of "friends."

How to make private contact information:
1) Go to the profile page
2) Select the tab "info"
3) Find the section "contact information" (pictured below)

4) Move the cursor to the left side, will see the link "Edit", click it
5) A screen like the one shown below


6) For each single point of contact sets the privacy clicking the icon with the padlock.
7) Select the desired option or customize to access the advanced settings.


-8 Friendships private
How to keep your private network of friends

In facebook you can keep your private and friends to decide which friends to hide from public visibility. To prevent unwanted persons appear to mutual friends and we'll add.

Another important thing to note is that your friends are indexed in search engines . If you do a Google search by typing your name, most likely results will be displayed in your friends too. It 'so important to protect your privacy in this way.

How to change the visibility of your friends on facebook;
1) Link to this page
2) Locate the "Friends"


3) Click on Customize (pictured above)
4) Select your preferred option.


-9 Delete permanently facebook account
Tanks to -> iraiscoming223


WARNING! You may request to Facebook to remove from its servers any information regarding your account. Before the final deletion, Facebook requires that you have removed all the content in your profile.

Follow the steps outlined in paragraph 2, but stopped before disabling the account. Facebook could tell you that there are still not yet removed the contents. If so and you've already deactivated the account you have to reactivate it in order to satisfy the request for cancellation staff.

Once you have removed all the contents of your account, facebook youth sells and staff will do the rest.

to inform Staff facebook follow these steps;

1) Login and go to the bottom of the page and click on the link " Guide."

2) On the page that appears, click on "Privacy .

3) A list of questions. Locate the one indicated in the picture below and click on it. Notes: not yet ready translation into Italian, then you choose the language you know better, probably will be English.

4) You will see a text toward the end of the second paragraph is a link "clicking here"


5) You will be presented with a warning. If you are sure of your choice, select box and confirm.


6) You will receive an email informing you that you will be contacted by the staff of facebook.

Once the staff will confirm the final deletion of the account, try to return to facebook and make sure that you asked the riattivazione.Saprai that everything went smoothly if not you will be asked reactivate anything!

Thank you for taken a portion of your life and your privacy! [Ed]


CONCLUSIONS:
These are just some ways to protect your privacy in facebook. Remember, however, there is no way to have complete control of all content entered.

then I recommend you to be cautious, aware that whatever is being published online, it can be difficult to control how you would like.

The purpose of this guide is to inform you that there are settings to protect your privacy and how to best use. Following this guide you will at least avoid any easily embarrassing problems.

The guide on how to protect privacy in facebook is published under a Creative Commons license and was written by August on February 16, 2009 for We World Web . If you liked and you want to republish on your website or blog, remember to revise the content and to quote the author with a direct link to this page. Thanks;)

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Welcome

Welcome...!

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All we want to be on top of the mountain, but true happiness is when climbing.

The bumblebee can not fly. Its physical structure, its aerodynamic shape and his weight does not allow him to fly. The problem is that nobody warned him.

will seem ridiculous but there it is. According to scientific claims the bumblebee can not fly. Yet he succeeds. No one ever said "Hey look what you can not fly," otherwise you will now see only large cockroaches with wings

walk He's there, solitary flickers up some flowers, without giving weight to these rumors. He flies, is not aware that it could not.

And to you ever? Has anyone ever said "Do not you bring this thing here" "Never mind that you do not have the skills?

Well if you said these words you have before you two choices. The first is that by listening to what people say and start walking. The second is to spread your wings and start flying.

No one should decide what you can or can not do. Only you choose. Forget what they told you one step at a time and take back the art of flying. I tell you that you can. What do you think?

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AFTER 20 MONTHS

Personally I think that dealing with weight loss as the treatment of a disease, namely ' a temporary treatment until they reach a result, no use, indeed can 'cause damage or quantomento only worsen the situation of their body, mind and spirit.
I managed to get back into shape changing lifestyle I hope forever.
It 'clear that people like me who is not afraid of hard work, but only hunger, will be' easier to lose weight and not basing the movement on a drastic reduction of food follow the physical and mental shape to recover.
On this blog I will write 'hoping that my experiences may be useful to someone.
I am neither a nutritionist nor a doctor but a person who has long struggled with being overweight and now runs marathons.
chiuque Council to try to lose weight to follow the advice of your family doctor when you have 'doubts and perform an echocardiogram (only once), a stress electrocardiogram and spirometry at a medical center of the sport, before starting to run, repeating the last two inspections each year.

The document issued by the center is also used to participate in competitive sports. They are also indispensable

a pair of running shoes right, especially for those secondary and not 'overweight, in fact the wrong running shoes means to reach out to posture problems (back pain, hip, knee ....) we can clip the wings before taking flight to the physical form. Take

well cushioned shoes and after a while 'that are used to control the consumption of the sole along with the supplier if it is not' just a businessman but also a technician can 'recommend the correct type' suitable.

Possibly change them until you find the model more 'for you.

Personally I avoid when I was very overweight for black nails buy shoes a bit more 'than usual to avoid such a problem especially on the downhills.
If a leg with the other strip to avoid redness and peeling, you should use calconcini Atilla mid-thigh, in order to avoid problems.

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MY FOOD QUANTITY

In these 20 months I have not done hunger, but I only ate in a more 'correct.
I used pasta, rice and wholemeal bread all 100%.
(whole foods have a glycemic index over 'low, are more' rich in nutrients, contain fiber and are more 'tasty. After a couple of months I ate only full back to white bread or pasta in taste and felt the scarcity nourishment of these white goods). Meat
use more 'the white the red. Some fish meals per week depending on personal taste. Nuts. (Nuts help to increase the daily dose of essential proteins, also contain valuable omega 3).
seasoned only with extra virgin olive oil. Raw vegetables
all those who want even carrots (raw have a very low glycemic index).
with cooked vegetables to stay away from carrots and potatoes that have a high glycemic index (sugar) when they are cooked. Keep in mind that VEGETABLES cooked and seasoned have more 'calories so in this case limited.
thin unsweetened yogurt that only you can 'add pieces fresh fruit such as apples and bananas.
Move in the early hours of the day 7-13 the bulk of food.
the evening, eat at least three hours before sleeping. Those damned
crisis of hunger in the evening in front of the tv solved
eating fruit or a glass of warm milk Massino.
also eat nuts three or four together with a bit of fresh yeast are a panacea.
If you focus on everything you've already 'eaten the day you realize that you can not starve!
the morning with a hearty breakfast and 'more' closer than you think.
Caffe 'do not take sugar or cappuccino in the morning at 10 if you feel you need a coffee' is a false message, you feel the need for sugar there 'in the cup, then eat a fruit that contains sugar, but he also is more 'slow absorption. The famous coffee
'I'll take the ten stained and bitter.
Your enemies are sugary drinks, snacks and other junk. Search
fresh and genuine.
It 'important to eat everything: 1 / 3 carbohydrates (bread, pasta or rice), third protein (soy, Parmesan cheese, meat, fish, milk, nuts) and 1 / 3 of vegetables.
If the body does not take all the substances that are correctly you will do for a living 'increase the sensation of hunger in search of dietary fiber.
So the more power 'can be varied, fresh and natural foods with low glycemic index evident as' non-industrial.
If you really want something sweet so urgent to avoid snacks and cookies that contain hydrogenated fats vegetetali, better than those prepared with butter, even better with olive oil.
Avoid mixed seed oil. The best and 'olive oil cold pressed.
Avoid alcohol and spirits.
Abolish the use of sugary drinks (tea 'sugar, coca cola, orange juice, fruit juice industry). Choose
juices without added sugars, and even better if you do not 'lazy, the juice you can' do with fresh fruit.
sugar soft drinks and 'killer, 90 kg could not get more' weight down, I started to get off when I removed all sugary drink after every workout and eating fruits (oranges, mandarins, bananas, apples ....) and drinking only water.
When you go to a pizzeria with friends instead of taking a fat pizza you can 'make a delicious pizza with dried beef and arugula and asparagus.
A beer in a pizzeria (and only pizza) and it seems to me the liberty which does not affect (me) on weight loss. A
'other very important thing for people a bit 'anxious that chew like wolves: the slow and careful chewing helps to digest and makes it more' efficient transit of food in the gut. Also
'well accompany the food throughout the day with a rich hydration (water, unsweetened juices, tea).

trying to impress in the memory the most 'important to you of the tables linked below:

(In your life you have studied countless manuals for the correct operation of the machinery with which we live, for once we study the manual and run the 'single irreplaceable machinery: our body.)

GI

proteins in foods

substances in food

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'TRAVEL IN EXCESS OF FOOD

The right amount 'of food and' fundamental for a healthy diet.
can be reached by degrees to find the right generation, was' an obstacle course that must be customized according to your physical and mental needs and depending on the amount 'of activity' physics that takes place.
Not being a dietitian I would not advise, the metabolism of every person and 'a delicate combination of psychological and physical factors with which we must not joke.
shows you only one way that I have already come with good results and that you can customize with your family doctor who knows you very well.
Bearing in mind the concept of taking the day a wide range of substances useful for the welfare of the person at each meal and 'should take on more protein and carbohydrate vegetables.
the extent of a third protein, carbohydrates, third, third season with vegetable oil.
Raw vegetables you can not dress' largheggiare.
If a meal to hurry or want to reduce calories and choosing 'better give up part of carbohydrates.
usually always take all three elements (carbohydrates, proteins, vegetables) in the two main meals.
A fruit are also significant in the food, but 'and' should the bulk of the fruit and liquids between meals.
fact dilute the digestive juices with liquids or fruit, and that 'almost all of the water, it means slow down digestion. The gastric juice mixed with too much water act more 'slowly. I have never used scales for weighing food.
I have taken into account some basic concepts:
-carbohydrate (bread and pasta) never again 'a 100 / 120 grams per meal determined by eye, not the few programs that make a difference.

Protein-70 grams of protein a day. Warning! grams of protein and not carne.Infatti half a pound of chicken breasts produce about 70 grams of protein. Looking at the table of protein in the post "My food."

The virtuous can make the meal more 'rich breakfast almost skipping dinner. Morning 45% 35% 20% noon in the evening. I personally can not

in the morning to go to the 'by 20%, 40% at midday, 30% in the evening.

will seem 'too much food to lose weight, but' whereas not take more 'artificially sweetened beverages of any kind, alcoholic beverages, pastries and various snacks, bread, pasta and rice are integrals, one month after you ate some pounds of sugar less and you'll hear all the benefits by eliminating the first permanent state of inflammation where you normally live.

Obviously, to get results on body weight, go to the post race overweight, eating right makes you feel good but it is heavy and 'indispensable movement to lose body fat.

Cycling and walking in the mountains I have lost weight when I dedicated the race I started to lose more 'of one kg per month. Having a misaligned vertebra and suffering from back pain I had been advised not to travel by a doctor.

I have not listened and now I no longer running 'back pain.

Obviously, you lose body fat and muscles.

So patience, not haste, only 1 kg per month are continuously 12 kg in one year. These

them recover more '.

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L 'prehistoric man for 800,000 years' experience in the woods hunting their prey for food and escaping predators to avoid becoming food itself.
The only way he was then a physical form like a good middle-distance runner from the Olympic final!
Only 10,000 years we have been dedicated to agriculture becoming more 'sedentary when they have more' food. For 790,000 years
our physical and 'evolved on the basis of race with low food stocks and glycogen. So
well cushioned running shoes on the feet and started running. Start with caution
interspersing These courses eg 5 minutes with as many minutes. A
degrees, insisting to train at least 3 times (preferably four weeks and the by 5 to get meager results) should get to run up to an 'hour and a quarter race continued. (40 minutes after the first burn fats that are just sugar recoveries in a while eating).
The pace in this first phase should be slow to force the body to burn fat and more sugar, because sugar burns violent race, running slow burn fat.
To slow run race and I intend to be able to chat with a friend who runs with you.
Obviously when we talk about race to transport athletes, like me, the talk will be more.
At this stage just concentrate on losing weight.
demoralizzatevi if not early in the weight (except for the first two or three kilos) descends slowly
In fact, you are replacing fat with muscle, and muscles weigh
but increase performance and well-being!
When I was 90 kg and measure time I saw smiles all around me, but 'as a first step but do not look at the scale and timing' good spirit, you will feel a great pleasure when those who walked 10 km in more 'than an hour now we walk in 55 minutes. The weight
I think it makes sense to check it once every 15 days.
Now check it once a month.
not go up every day on the scale.
In a time of crisis has given me help a friend with a big fake belly seeing me run around and sweat he said, laughing more 'run-and-over' you're fat!. It 's weird now that I'm skinny when he sees me tells me not to run more 'no, my friend, still bump, turn somewhere else. So
demoralizzatevi ever, even these outputs by the ignorant must serve as a stimulus. Take
to attend people running, they'll only encouragement and advice.
does not matter if you come off after two kilometers, the next time you follow them for 2 km and 100 meters.
achievements in life more 'difficult are the most beautiful and rewarding.
And when you run a 10,000 in 45 minutes you'll see your balance go up soon! In fact you feel more 'needs pesarvi.

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FATIGUE AND OBJECTIVES STATEMENT

Everyone has to find its arguments along the road.
The reasons help us to overcome difficult times, others can give you technical advice, but we manage our mind in private and only we can direct it.
I have found such reasons down the road.
As written in another post (more 'run and more' fatten told by a friend), a joke so 'stupid, can' stimulate a person to go for revenge, another you can 'knock down'. So
cleave firmly to what 'that helps you persevere.
Remember one important thing, just stretch your mileage training, you will hear at the end of the race, whatever way you develop a sense of psychological well-being, comparable to the time that passes after drinking a bottle of Barbera. Here
but 'not introduce substances External harmful, and 'our brain produces endorphins during the race, and more' training will be 'long and fast, more' these substances will be produced. In addition, the adrenaline rush
burns, calming the anxious.
These reasons could be useful to continue.
Fatigue and 'enemy of another marathon. If
medical checks have given you the ok for the race, much of the weariness that tends to not make me put on my shoes from running three or four times a week, and 'due to a psychic fact.

Just a couple of examples:

I found during a workout in a situation of great fatigue, I thought even chamar someone to take me in the car.
At a certain 'point, however,' a big dog wolf attacked leaving a gate open at that time prehistoric man found in each of us, 'came out in me with a rush of adrenaline industrial:
Muscles are inflated, the emotional tension and 'shoot through the roof, I started to run screaming at the dog to stop doing it, and then' came the master that has stuck.
I shared a bit 'scared, but' at that moment I realized how much my mind was tired, the muscles have begun to turn and returned to base with a briskly.

If someone asks you to go and empty the garbage while you lie comfortably on a couch watching TV, you feel even if you are tired of the level of a marathoner Stefano Baldini.
If the same person must get up at five in the morning because it 's a passionate mushroom, do not feel any effort to jump off' from the bed.
The mind will be 'very important later to achieve results, but it is' even more' in the first step to not give up.

Make a false effort not prevent you from growing as a marathon runner.
just managed to run with continuity 'for several miles, when the waterfront promenade and a passionate overtakes you as you travel at a pace of 10 or 15% more' fast your try to follow him.
It 'important to grow and do not fossilize on a pass that after a while' has little benefit if not a preservation of the status quo.

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in my path and 'helpful to ask myself a goal. After a while, 'that run, even with strong reasons to be missed, to me,' was very helpful to ask myself a goal. My goal when I weighed a lot and yet 'was to run a marathon under 4 hours.
For someone who makes an effort to make Executioner 10 km in 52 minutes (so that was the maximum achieved) to run a marathon of 42 km like a dream. Yet
December 12, 2008 I ran a marathon in 3 hours and 49 minutes.
Obviously I was wrong as the first approach, passing the half in 1 hour and 47 minutes, too fast, but that does not matter my world I've already won. There are degrees
come to running 10 km, half marathons, thirty kilometers to finish the marathon with the queen of racing competitions.
It's amazing to discover that your body has limits that are moving more and more 'forward.

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SUGAR AND SALT

If you read this blog and probably 'cause you're overweight and therefore not a Kenyan athlete.
So our win back the world in a healthy body weight when you buy in health.
Proper nutrition and balanced 'the best supplement for our body.
Needless to eat or drink something sugary to run 10 or 20 km. In fact, if we had dinner in the evening usually in the morning at the latest one taking you with a toast and a teaspoon of honey, at least 2 hours before departure, our supply of glycogen and 'almost' back on top.
the evening before the race for 10 km or 21 km, absolutely no abbuffatevi carbohydrates normally but continue to feed you.
A man of 80 kg consumes about 80 calories per km, so if I run 21 km 1,680 calorie consumption.
At the start of the race I have my 2,000 calories, then more 'than enough to afford a 21 km without other substances.
As for the dehydration instead of us plus-size in my opinion we should be more 'careful. For a sample
said, in a twenty kilometers is not drinking even when it's hot. For
he can 'be that in little more' than a 'now crosses the finish line, big sizes for us instead, we run a half marathon the next two hours and then 'indispensable for a drink of water, especially in summer, every rifornimeto.
Remember that when you feel thirsty and the 'already' too late to drink.
on arrival you do not throw salt supplements or drinks, drink water and eat fruits (oranges, bananas and a bit 'of raisins if there').
As for long races like the marathon refer to other posts.

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ALTERNATE GYM OTHER SUBSTANCES

E 'indispensable to me two or three times a week, maybe in the days of rest, do some physical exercises to protect joints from the load of work done on the road.
I personally place not only exercises streaching ,



some exercises for the abdominal muscles important for the race.
train the abdominal muscles is important for good posture and prevent back problems. Secondly, the exercises for the abdominals are useful for toning the abdomen.







The running speed is closely related to agility, mobility of joints, especially the hip joint (hip), the muscle strength of lower limbs mainly fixation muscles (lower abs) during sprinting block the trunk the basin, improving the structure of the race itself, the ilio-psoas muscles that help flex the thigh on the pelvis and specific technical skill that is trained always reinventing the technical act up to internalize it and automate it.

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Anyone who, in an 'other life, has played a strenuous sport, it can' develop training hard and tiring, without gradual preparation, using a threshold of pain / fatigue high. This involves
onset of cramps, which we can 'lead to take salts (magnesium, potassium), to restore what' consumable. These chemicals also contain sucrose and glucose, probabilmete with a couple of bags you play the calories of a beautiful steaming bowl of wholemeal pasta. Just
training gradually and physical reiquilibra alone with a healthy nutrition and hydration and targeted to the needs'.
For those who train and run races up to 25 km, needs no help as the famous branched amino acids, at most if you use them a bit intoxicated 'kidneys declining performance and health.

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GROW AS RUNNER

Not having a physical, a marathon runner and 'hard to get results even with the constant training.
multiple tables, extensions, etc. .. found on the Internet, developed by the various gurus of athletics, declined to physically gifted athletes.
I am a bit 'like the clothes worn by the physical dell'altamoda really beautiful supermodel. If a woman wears them
super large are ridiculous.
this blog for us and not very large athletes indicates other ways, especially mentally, which helped me to get some results.
First, never lose sight of one important concept: The race
and 'a pleasure to help me live better. So do not ever
stressiamoci to get results, no one pays us to run more 'fast.
Competition and 'with ourselves, never with others.
said that indicates which system I used to run more 'fast down nearly 9 minutes in 18 months time on 10000.
bad runs according to experts. Namely ':
running-up to the physical will allow me to manage without running and finish the race badly, slowly. This will make
'innorridire coaches but' what does actually: The first 10 km
I jumped to the third miles, then in the fourth, then fifth ....
hours after the tenth jump km!
Obviously this system 'is only valid on a 10 km short race that I can finish walking.
Even when I train with a group of athletes always follow the top runner for a while ', and
' Clearly, then jump over and I come from athletes who have managed better. Whenever
but 'those who are less than I, and lengthens the path that competes with the top runners.
Think big, even if you pay part of the interim results, it helps to grow in the path of an athlete. Not
put limits to their physical, though not from Kenya. Only when
with this empirical system of training I started to go more 'fast, and that means' a 10 km over 13 km per hour we can talk about on track with repeated trials and tables.
And now I begin to manage the Frequency range of race policy, yet I personally do not use stopwatch other gadgets do cardio, I prefer to listen to what my body says that day that I train or compete in a group.
Every person and 'a world in itself, we customize the training ourselves on listening to your body and mind.
If at the end of training are rewarded spiritually, that day I played the right system of training for me.

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POSTURE CORRECT PATH

The path of training and 'in my opinion very important because it affects a lot about the spirit of those runs.
So choose carefully the path of training, of course depending on the state of form.
Arriving at 13 km per hour on level ground to strengthen the muscles and 'good alternate training plans with ascended.
The hill climb is the best workout to increase speed 'racing.
is a workout that focuses on enhancing the capacity of the athlete muscle, allowing a strengthening of the muscles used in running and developing capacity that is difficult to train in the gym.
running uphill also helps to improve running technique, to feel the support of the foot on the ground, to use the arms to help push.
given the opportunity to 'the dirt in the woods and' the best.
After the climb, of course! , Followed by a descent, not to force eye, is of no use, the descent can 'cause trauma without improving the state of form.

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A running posture helps to prevent injuries and muscle aches.
Council before increasing training volume and invitations to visit from the physical therapist to analyze your posture.
The professional will know you 'mean the physiological defect in your pace during the race (leg more' short walk outside to tend to and so on.) And possible remedies. Without this
premises and 'important to know:
Proper posture involves a straight-ahead position of the trunk with the look that bit about 20 meters' ahead of us.
arm and forearm should have an angle of about 90 degrees and help in pushing the pelvis forward.
Especially for women, run with the eye not sit back.
who run races of 5,000 meters or higher do not use bouncy gait 'cause
obviously too expensive. In
to slow down do not use your leg muscles but bring the trunk back and tend to slow down if you're too fast. To speed up the movement
do not.

Red Spot At Tip Of Tongue

10 THOUSAND METERS IN 44 MINUTES

October 1, 2009

In the friendly match which takes place from Loanhead three years (around the walls 10 KM) examines the state of my form before tackling the tough ordeal of the marathon autumn.
In 2007 I raced in 52min and 06 seconds in 2008 to 46.07 in 2009 44.36.

Transfer Of Pensions From Ireland To Australia

Marathon City of Cuneo


October 17, 2009

I finished, as shown in the photo, the wedge-marathon in 3 hours and 45 minutes. A marathon
almost entirely in dirt and with more 'than 400 meters in altitude.
course I do not overdo it in the uphill sections, the rest of the way I went to 5AL km. The trail is very severe for a marathon puts a strain on the muscles, also the puddles along the way obliged to continue zig-zag. The weather was not
The goal of the marathon.
Marathon and 'a race in which the head and' more 'important than the legs. In fact, after the thirtieth
km using only one ....
For those who want to try and 'test must be done at a speed of about 35-40 km' which is supposed to do in the race.
the last three weeks climbing workouts to download and run repeatedly.
During the race drink when you do not have a thirst and a glass of salt water already 'first pit stop which is usually' the fifth miles.
E 'must carry around maltodextrin to consume about 40 cc per 10 km (12 to 22 32).
my second marathon (by the successful preparation) and 'become a race almost normal, In fact, after the first of Sanremo was destroyed, with an inflamed hip.
This time better prepared after I took three days to train, and after another 4-5 days the body had already 'taken the tone' normal.
Now the next targets are closer to 40 minutes in the 10,000 and marathon in 3 hours and 30 paved and flat. With
allenameti road and track, power and a bit 'of the gym to strengthen muscles in the legs, abdomen, arms and back, we hope to do it ....

Make Sour Cream And Onion Popcorn Topping

Half of Imperia in Imperia

Beginning in 2010 at age 55, hoping to get some good time category.
I leave with 1 hour 39 and 09 on half of Imperia. Making speed 'on a half and' a difficult thing. I think that to interpret well this race and 'much more' difficult than a ten and a marathon.
Poor 'to improve with repeated about a thousand or even 400 or 5000 for a total of 15 km
training. (Twice a week)
Piu' a long of 35 and a more 'fast 25. In half of imperia
the icy winds to 10 km
influenced the final time, we hope the next race in a time (air) more 'lenient.

Vintage Girdle In Mauve

made good time in the second race of Imperia in stages. Three days of competition. The second day of a stage of 13.5 km and 5 km of very tough uphill ride
1 h 03 mm 20 sec. I arrived at the top in the company of people for me until some 'time ago innarivabile, then down I lost some positions because I had an ankle still with the aftermath of a bad sprain. In the picture are just 1 km from the summit.