Special Salute to @justus_edwards Another Example #DATG #14Strong #GoldRush #WeAllRow @BerryVikings

In September 2018, Justus Edwards suffered a life-changing injury during a game and was told he likely wouldn't be able to walk again. This is inspiring go get em Justus we are rooting for you #GodSpeed

On Saturday, he returned to the spot on the field where he was injured 🙏

(via CentreAthletics/Twitter)

Webisode 5 | 7 Miles at the World's End

Last mile was sloppy I just wanted to get it over with but I am pleased with my efforts. Next week I move the Long run up to 8 miles. I am looking forward to the challenge as well as growing, despite the aches and pains, the feeling is normal but the feeling of accomplishments has been motivation factor. The most mileage I have done in 20 years, longest run i have done in 20 years. I want to thank everyone who has been supporting me and the website.

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. 

Determination, Dedication, Self-Discipline & Recovery Run

This afternoon I was little hesitant on doing the Recovery Run, because my lower back was tight and stiff, from the previous run. Each day goes by I am getting stronger by the day and learning not to force the issue, meaning not run hard, I am in the base building stage of training and the goal is to be injury free. Never the less I went out, after doing a proper warm up consisting of dynamic drills, off I went, Unfortunately I did start my watch for the warm and cool down so I did and additional mile and half.  After completing the run, I finish preparing dinner, Bake Salmon, with Butter-squash Noddles & Sauted Brussels Sprouts. 

I am determined to complete my first Half Marathon and first real race in 20 years on October 1st, 2017 at the Smutty Nose Half Marathon at Hampton Beach, I am dedicated toward getting in shape, this requires self-discipline which is essential trait to have to the many hats that I were daily. 

Heartbreak Hill & Aleve Pain

I didn't want to speak to soon, but muscle spasms got the best of me. Felt good running, don't really press accept on the downhill. I was just raving to my student athlete's about how I am feeling confident and I hadn't gotten hurt.  I don't want to blame the weather i'll take full responsibility I didn't stretch or foam roll post run, the original plan was to do that when I get home, i just showered and ate when i arrived home. In the middle of the night I was tossing and turning because of the tightness in my lower back and hip. Flexibility and range of motion are in essence the key to proper running mechanics but you can't forget about the tedious stuff, foam roller, yoga for breathing and stretching. 

I decided to get up around 4:30am and do some yoga before I went to work, start doing my Sun Salutation routine and decided to skip and got towards static stretching attempting to touch my toes without a proper warmup my back and body tensed up with a knot in my lower back. Thank God my wife was sleeping in the next room, after I yelled out for her name, she came and gave me some Aleve Pain medication and rubbed Bengay on my lower back. Friendly reminder lesson learned, must respect the process, the tedious stuff matter especially if you haven't ran competitively in 20 years. Back to the grind, have a recovery run of 30 Minutes on the agenda. 

Webisode 3 | World's End in Hingham

Webisode 3 minus me alluding in the video that this was the 6th Webisode, mistake on my part. I was just ecstatic on the fact that I ran 6 miles. I haven't had the ability to do that in over 20 years. I am looking forward to getting stronger, and having the ability to run more efficient.  A wise man named Bill Squires once mentioned that the "Long Run puts the tiger in the Cat".  World's End is tough course in my opinion but the hills have been working on me. 

Chestnut Hill Reservoir x 18 Trophies

Starting the morning by Foam Rolling, Sun Salutations and basically some static stretches, including some elastic band work. Today run was inspiring and motivating, this past workout on Monday my Ankles were throbbing and I was sweating bullets. I was ready to call it quits, was talking myself out of the Oct 1st, goal of the Half Marathon. I had many thoughts going through my head, some as "Why are you even doing this", "You've lost it all it's easier to go back to Steak N Cheese", "Oh really for what ?There is no glory in this". 

I was proved wrong there is all the glory in the world to be healthy for my wife, to be healthy for my future unborn children. Especially the day after you wake up and your back is stiff this is where the foam rolling and pilates come into effect. Yoga matt purchases is becoming clutch in moments like this, when the body was hibernating for 20 years. 

Today run was a huge confidence booster because I wasn't hard headed this time around, I see immediate results from Monday to Friday all because of the smaller tedious things i did. The small things do count. If you don't have one invest in a foam roller, cheapest and best massage you'll ever pay for. Also purchase a yoga matt to tackle those Yoga poses that are essential for core strength. 

The old School vs New School I am embracing running different this time around, I have new approach, mixing the old school training method of feel and applying today's science and looking at my BPM (Beat Per Minutes) x SPM (Stride Per Minutes). I couldn't help but notice on Strava and my garmin account today was a record setting day, clearly one of my best runs in two decades. 

4 x 400 x 2 Miles (CORE)

Started the morning right with some Yoga and stretching. I must say this is the best feeling, I am waking up sore still from Monday's workout and the recovery run from Tuesday. I learned a valuable lessons on Monday. First lesson you are extremely out of shape, second lesson I have been stubborn and hardheaded, I always get hurt because I don't respect the process. I haven't ran in 20 years, it's going to take some time to get it back. Third Lesson is more than a reminder how close I am to the age of 40. 

Yoga/Pilates and stretching have been saving me these mornings. I see how people get injured, foam roller x yoga have been my best friends, the soreness and tenderness has gotten way better and I am actually looking forward to running, once again I can't thank enough the running community and most important my wife on this long journey back to no man's land. 

Dennis Sheppard said last week he enjoys running again, i agree that speaks to the soul. I am starting to get acquainted with concept of running and most important what type of runner do I want to be. In this begin stage of base building there is no character no special unique talent, all that is required is dedication, determination and discipline 

Today's workout was 4 tempo 400 meters x 2 miles x Core workouts 

1st 400 2:25

2nd 400 2:20

3rd 400 2:19

4th 400 2:10 

Just the feeling of completing this workout was motivation and confidence booster, then Erin Flynn instructed the Core workout.