On October 20, 2024, I ran the 10K at the XI International Palermo Half Marathon, crossing the finish line in 38:35. A special race that marks my first true Personal Best over the distance and, above all, the first milestone of the new training journey started in August 2024 under the guidance of my father, Francesco. A debut with a whole new mindset on home roads.
The Context: A Fresh Start
After making the decision in August to trust my father's coaching and programming once again, this certified 10k serves as the first true test of our summer work. It isn't just about chasing a finish time; it's about approaching the race with tactical maturity and focus, testing endurance on a muscular, scenic course.
The Race and Course Execution
The start at the iconic Charleston beach club in Mondello sets an incredible atmosphere right from the line. The course turns out to be extremely dynamic and challenging:
Mondello and the Favorita Climb (km 1–3): After a settled first kilometer (3:53), the road climbs relentlessly along Via Margherita di Savoia into the Favorita Park. On this demanding stretch (+49m elevation gain between km 2 and 3), split times naturally rise to 4:10/km, requiring careful energy management.
The Heart of the Park and the Descent (km 4–9): Past the Palazzina Cinese and Villa Niscemi, the route loops back. Cresting the climb at km 6 (closed in 4:18), the muscular response coming back down Via Margherita di Savoia is sharp: a steady acceleration with splits of 3:39, 3:33, and 3:33/km.
The Return to Mondello (km 10): The final kilometer heading toward the Charleston finish line is a fast push at 3:44/km, capped by a sprint over the closing meters at 3:24/km.
Morning Run
domenica 20 ott, 11:39
10.05km
3:50/km
38:35
Technical Analysis: Heart Rate and Threshold Work
The activity data confirms a high-intensity effort with strong muscular resilience and stamina:
Average Heart Rate: 174 bpm with a peak of 180 bpm.
Z4 (Threshold - 169–183 bpm): Held continuously from the 2nd kilometer to the finish line. After an initial warmup km (157 bpm avg), the engine locks in between 175 and 177 bpm avg, with no structural fade even on the steepest uphills.
Running Economy: An average cadence of 183 spm and a stride length reaching 1.55 meters on the downhill kilometers highlight fluid mechanics and strong drive during top-speed segments.
Final Thoughts
Running in Mondello in front of a home crowd, taking on the Favorita inclines, and stopping the clock at 38:35 is pure emotion. This race proves that the path taken with my father is the right one, laying down a solid foundation and the confidence needed for the upcoming goals.
