First and foremost talk about milestones and achievements. We appreciate all the positive press, however last Friday's was very special to the program. We had our first Pasta Dinner with the team. I would like to thank the Novelle-Ruddy's & Barcan family for opening their hearts and doors for the team. Special salute to Sophia Grotto's who donated three platters of Pasta.
We are establishing traditions and I am pleased that I got to participate in this even more happier to see the smiles on the faces, . Once again special salute to Michelle & Rob Novelle-Ruddy, Leah & Adam Barcan for your support and establishing tradition.
Webisode 7 | Oofos x Freedom ISO
My body is talking today was successful because i ran today based on feel, i tend to look at my watch and try to hit a pace, but today i wanted to wait awhile roughly a mile into my run and glanced down to my pace. The past several runs have been indicating that I am bouncing back after cutting back on mileage. Below is the past weeks run since the last webisode 6th
August 7th Temp 200's On & Off with Kamilia Abdi (4 miles )
August 8th Recovery Run with Arcel, Kamila & Sarah (4 Miles)
August 9th 30 Min Temp at the Belle Isle Marsh
I am truly Happy I can't deny the last 13 weeks have been adventure, I have learned alot about myself, not trying to be redundant. Learned that my first two years of coaching were successful, but I learned more about the science and the importance of doing the little things, the maintenance of the body, such as Foam rolling, yoga, dynamic drills, and getting the proper hours of sleep.
In the meanwhile I have been blessed with some gifts from the running community, my guy Steve "Infa" from Marathon sports sent me a complimentary pair of Oofos Recovery Sandal. No gimmick felt like I slide heaven on my feet, especially after a post run. I highly recommend that if you get yourself a pair of Oofos. I have been wearing the Oofos for the past two weeks, and my feet feel so much better. The model I have is the Oofos Unisex 2016 Boston Marathon Edition
Check out the website oofos.com to see more of their selection. For beginners, intermediate and advance runners this is something you want to have, this essential to the runners recovery. The Foam technology is amazing the support and comfort that I get wearing them for post runs, have been beneficial in my growth. I am definitely purchasing a pair for my spouse and I in the near future.
Saturday's maybe the review day, seems like this post has been dedicated to product. Regardless thou these donations these gifts have all been beneficial. Taping into the laws of attraction it was amazing that I was talking reviewing the different models of sneakers that I was thinking about adding to my collection during the Next Pair of Trainers Post.
The Freedom Iso Endless Summer by Saucony were smooth I broke these puppies in this morning. I was reluctant that light neutral sneaker would do me any justice. Many of the sneakers that I have been wearing the last three years have been stability, cushion based support sneakers. The Freedom Iso's provided me a smooth transition and are definitely maybe the sneakers I race in October 1st. I liked the feel and I was impressed with the flexibility and lightweight. I don't want to credit the shoes solely but I was impressed, I didn't hurt post run at all.
Boston College Reservoir | Fire & Ice
Tempted to running little faster, quickly reminded to take my time, I am locked in and dreaming closing in on the most miles ran in 20 years. I can't think not about my health, my diet the goal is to be injury free before October 1st. This is the second week since Coach Average BROE has had the campers for the Boston XC Camp meet at the Boston College Reservoir. The Chestnut Hill reservoir another name for the 1.55 loop located right next to Cassidy Playground in Coolidge Corner, where Boston, Brookline and Newton town lines meet.
First warmup and mile into the run I finally started getting some decent pace and felt like I was following the workout as planned. At this stage of my progression I am discovering and trusting the art of pacing, learning how to cruise at steady pace, while focusing on my diaphragm as well as my glutes.
Not only was today was a good workout for everyone in attendance the "Illumanti" got paid. The Illumanti is the name of group of boys on the Boston Pubic Schools City Wide XC Cross Country Team who are very good friends. First pay check of the summer, i knew there was going to be some binging going down because this kids have "disposable" income. I suggest we celebrate like Adults and young adults and take the festivities to Fire & Ice Interactive Grill & Bar.
Fire & Ice was a good time, full of laughs and good foods. Victor Baez Jr, a junior at Charlestown High School member of the team says " A twenty Dollar well spent". I couldn't agree, more. My wife (Petruvna) met me at the restaurant and missed the first wave of destruction as the boys created the greatest Bacon & Cheeseburger. This experience is a memorable one, team bonding with my guys outside of running and training is special. Looking forward to more outings such as this one, for Petruvna and I Fire & Ice always provides us with that nostalgic feeling. I am confident that my squad will keep the tradition going.
Ankles Throbbing & Sweating Bullets = Priceless Reward #DreamsAreTangibleGoals
I have been paying for this domain but i haven't been utilizing it. Similar to my legs and my cardiovascular system. At 38 years old starring at 40 years old, it's tough to get started. I have to thank my student athlete's who inspire me daily, my wife for her continue support and the homies Coach Dennis Sheppard of Marshfield High School and my Assistant Coach Steve Gentassio for getting me running.
I created this blog many moons ago to track my progress towards completing two bucket list goals of completing a Half & Full Marathon. Let me tell you something that's some wishful thinking but in fact it became reality. The harsh truth accepting the condition and how out of shape I truly am. Today i decided to join in a workout with Tim Broe & Erin Flynn from BostonXC Summer Session. The workout was working on tempo and pacing. I ran 6 x 400, man listen and 3 Hill Sprints at the end, i couldn't even do the cool down.
I am looking forward to being consistency and growing into become a runner. On the way home from my workout i checked in with my lady and she gave me some wonderful news, her little brother's girlfriend delivered the newest addition to the family tree. After icing my knees i indulged in dinner.
DietfortheDay:
Breakast: Two Bowls of Honey Bunches of Oats Almonds
Lunch: Egg Salad sandwich
Pre-workout: Banana
Post Workout: Gatorade Protein Bar Chocolate
Dinner: Brocoli, Corn & Chicken
#Update on Rehab | Tarali | Feeling Stronger
Quick update on my rehab feeling stronger, I have made a commitment to not overuse and over train but maintain my cardio, this week I have biked, and did some aqua jogging. Yesterday motivated by the new runners that joined the BPS XC team I decided to take heed to the Doctor's orders over at Spaulding National Running Center to run maybe twice a week but don't drop the it, in essence no need to push myself. I must believe in my own hashtag #RespectTheProcess
Can we just take a moment of silence for Pavia's Tarali Spinach wrap, Grilled Salmon, Pesto, roasted red peppers, garbonzo beans, brown rice served on a Spinach wrap. #FoodPorn
Since Foss Running Camp I have been working hard on getting back in shape and finally addressing my issues, of Achilles tendinitis, weak left hip and flexibility. I started my rehab two weeks ago, and first started with 3 x 30 Calf raises, I was advised by Dr.Tenforde that I have two options. Option 1 Stay of my feet and continue, aqua jogging, elliptical machine & biking. Option 2 would be run twice a week, but don't force it. I decided to mix it up lol... In a period of week I would do two days of Warmups, Dynamic Drills and run twice with the kids.
Below is my activity from Yesterday from Strava. I must say I feel little bit better, rehab is working and I am get stronger
