Foss Running Camp 2017 (Year 2) Best week of Mileage in 20 Years

New Hampshire is a beautiful state in the United States of America. I am fortunate enough to be born in the Northeast (Boston), Massachusetts to be exact, so the NH(New Hampshire) border was forty-five to an hour drive away. When I was younger the memories that I remember was visiting the amusement park Canobie Lake, my Aunts use to take me and my cousins there when we were younger. Memories don't live like people do - In my Beenie Man voice

Now that I am older and the sport of running has brought me full circle, I am happy to share that the State of New Hampshire is providing me new memories and friendships that will last a lifetime. Foss Running Camp is located in Strafford, New Hampshire on the YMCA Camp Ground. I was fortunate that my colleague my brother from Another Boston English's Finest, Massachusetts Track and Field Hall of Famer, Arkansas Razorback Said Ahmed, introduced me to some amazing individuals that changed my life  Coach Kevin Maloney over 40 years of Coaching experience, Coach Rich Kates, Coach Dennis Sheppard opened their arms and embraced me into the #FossFamily FRC (Foss Running Camp is one of the oldest running XC(Cross Country Camps) In New England. 

The first year I attend Foss I went for half a day check out the piece from the Boston Public Schools XC team blog, Thank you Coach Kevin Maloney , I fell in love with the scenery, the peace of the wilderness, mother's natured awe and most important the energy. Student Athlete's travel from all over the New England Area, to kick start their XC season. I joined the Foss Staff and the first year I served as the Cabin Coach for the wildcat Cabin which hosted the students from Hingham High Schools, For a week there wasn't an issue of race, class, didn't matter the car your parents drive or the school you attended, for this one or two weeks in August it was about synergy. The common goal was to become a better runner. 

As I entered Year 2, I was a seasoned Cabin Coach, I was advised by my other peers to come up a day early between the transition weeks between week 1 and 2 where some of the counselors rent a boat, and enjoy a beautiful saturday afternoon on Lake Winnipesaukee, this set tone to be for me an amazing week. I was assigned to the Zelander Cabin where I shared the cabin with the boys XC team from North Attleboro. Addressing the campers by the last name was easy for me to remember, the names (Flood, Prem, Joey Bags, Liam, Skye, Dylan, Mac Daddy, Cam, Bradley, Clarke). The goal and rules of the cabin was simple do the morning runs chill for the remainder of the day, keep the cabin clean and when it's time for chores we take care of business. 

Foss is such a great experience I get to pick the brains of some of the best Coaches in the area, from New Balance's own Head Coach of h Mark Coogan from Newton's South Great Coach McChesney, Coach George Rose, Coach Fletcher from Woburn, Artie Demers just to name a few, plus get to meet some of the talented runners and teams in the New England Area. This year was a real treat because the week started off with a guest speaker Ryan Wagner who was an amazing competitor in High School who is now the Assistant Coach at Colby College, this was a real treat. Most importantly I was impressed and even more proud of my student athelet's behavior for the week and that Douglas Alvarado & Sarah Lawton were voted Camper of the week in their respective cabins. 

Marrying my Life partner on April 23, 2017, I had the attitude and the mindset that 2017 would be the Year that I would always remember. A new memory established a new milestone my best week of running in over twenty plus years where done this year at FRC. 

Below is a breakdown of my week at FRC

Sunday August 20, 2017: Easy 40 Minutes 4.29 Miles at 9:22 mi/pace for 40:11 Minutes   

Monday August 21, 2017: 3 Mile Fartlek (1:00/1:00) at 8:43 mi/pace  

Tuesday August 22, 2017: 8 Mile Run: Longest Run in 22 years  

Wednesday August 23, 2017: 5 Miles x 6(100 Meter) Hill Strides 

Thursday August 24, 2017: Warm Up: 6 x 1k (60) sec recovery: Cool Down 

Friday August 25, 2017: 9 Miles  

Saturday August 26, 2017: Rest

Sunday August 27, 2017: 5 Miles Easy  

This body work is the best to what I have done in a long time, I am looking forward to superseded the mileage, the time, the pace because Dreams Are Tangible Goals.  

Belle Isle Marsh Reserveration

Last time I posted was last sunday, I was on a streak for a little bit. Bare with me life circumstances but never the less the irony to my success on July 30 last Websidoe 5 was that I felt it on Monday to Wednesday, I was a little bummed out because i thought i got over the hump, of setbacks on my comeback campaign. Honesty is the best policy this isn't for the mere claim to say I have achieved to run a Half Marathon, I am also approaching 40 years old, I am 38 turn 39 in November, I am coming full Circle, the meaning and the intent for why I even registered this domain name is coming clear as day. 

I enjoy this, running, coaching and sharing, I have really nothing to hide I wish everyone could learn from another. In the case I am aiming to serve as an example that you can follow your dreams they are just tangible goals, but one must be willing to work and even in the case sacrifice to achieve them but the reward will be so sweet.

In short today's run was amazing, I listened to the body and my colleagues, instead of increasing my long run to 8 miles, i just did 6 and only ran in total 15 miles for the week, I am looking forward to increasing my volume 10%. 

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.

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.