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.  

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. 

Next Pair of Running Kicks Training & Personal | @NBRunning @saucony

You wear your shoes too long.

Most running shoes have a lifespan of between 300 and 500 miles, but many runners either don’t keep track of mileage. That, or they throw caution to the wind and wear out their pair.

Wearing out shoes can lead to injury. According to Ken Larscheid, owner of Running Lab in Pinckney, Michigan, a tell-tale sign for replacing your pair is when you get unusual aches and pains in certain areas. “A lot of people who come in and feel pain or soreness don’t even question the age of their shoes,” says Larscheid. “What we suggest at the store is overlapping them a little bit.”

Introducing a new pair before your current pair wears out will help you ease into new shoes as you ease out of your old ones. Other indicators to start changing out include worn, smooth grooves at the bottom of your shoes and uneven foam on one side of the shoe, meaning the sole is no longer level. via Runners World

Never thought I would be a sneaker head but by default it's important to switch the trainers your using and rotate the pairs of sneakers while training. Experts have different schools of thoughts but most people say sneakers start to wear down after 200-400 Miles. I decided that it's time that I need to look into some new footwear. 

I am not trying to get blinded by popularity of a brand or even Political affiliations, just need the best trainers for me. Currently New Balance has gotten my eye and what's there not to like about the Fresh Foam Zante V3 Boston . I already purchased the Fresh Foam Vongo's and they have been working excellent. I know it's not just the sneaker because it's the tedious task of Yoga, Foam Rolling, and Stretching that allows me to make this far.  The homie Coach Dennis Sheppard of Marshfield XC & TF had been sporting these puppies and gave nothing but good reviews. These are defintely next up for me

I have been stopping at the New Balance Outlet in Brighton, Massachusetts and noticed the Fresh Foam 1080V7 NYC Half.  Conducting my shoe research I found these below and couldn't help not to place these on my wish list. 

These are tough, plus Brooklyn is my favorite area in NYC, check out Fresh Foam 1080V7 Brooklyn Half

These will be for personal use thou I can't deny these are simply dope..  Sharing is caring the name of this particular sneaker is Fresh Foam Zante V3 Ball Park and can be purchased here 

Honorable Mention: Saucony Men's 2017 Freedom ISO Boston Edition. Gain my attention just checking out Marathon Sports under Collection these bad boy's below spoke to me, maybe because it's the "Boston Edition". Once again Sharing is caring, these can be purchased at Marathon Sports: Click Here: Saucony Men's 2017 Freedom ISO Boston Edition

Foss Day 7

This may have been the most difficult day/ morning. I realized that it's over and I am returning home. For the last several days I was around kids that showed respect. Even though we currently live in two different environment we met a common ground.

I woke up about an hour or so ago, with my mind thinking and racing. Instead of preparing my cabin Team (Hingham) to prepare for morning runs, I am preparing myself to head into an environment that I feel I have been already pre-judged, an environment where i don't have the respect. Thinking about protecting myself from the preconceived notions about who I am.

For the most part people are entitled to their opinions but that doesn't constitute to who I really am. Foss brought out the greater qualities in me, I really believe I adapt to my environment. I am inspired to come home with better habits. High School Hall of Fame Coach Kevin Maloney gave me some gems, on how to navigate a successful relationship as a passionate Head Coach priority my wife
 

Foss Day 2

Good Morning Today was amazing first full day in Foss. In regards to cravings I felt I had control, had an opportunity to slide off to the local bar with other counsellors thou. Grabbed a pitcher at the local diner. 

Received some great prizes from the New Balance team. Ran 3 miles during the morning run, after lunch i had an opportunity to pick the brains of  Coach Steven McChesney and Coach George Rose during our afternoon 3 mile walk, I can't deny the feeling another day at Camp Foss I am feeling stronger, having the opportunity to have a busy schedule with Cabin Duties and chores  plus a change in environment allowed  me to change in perception and change in attitude.