Webisode 2 | Recovery Run 30 Mins

Despite the soreness and normal aches. I am starting to enjoy running again. Today wasn't concerned about the speed of pace, I was more focusing in on my running mechanics and form. I I made sure that I did some intrinsic calf raises. Weak hips and tight calfs are no bueno for a runner. As of today I no longer have a time oriented goal for the Half Marathon, my goal is just to finish and be healthy. 

The word of the day is consistency. Today diet consist of

post run: Banana, Nutragrain Apple & Cinnamon Bar

Breakfast: Two bowls of Honey Bunches of Oats with Chocolate Milk

Lunch: Veggie Pattie 

Snack: Nutragrain Apple & Cinnamon Bar 

Dinner: Mexican Corn Elote Bowl from Sweet Greens

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 

HOKA HACKS: How To Talk With Your Coach

HOKA HACKS: How To Talk With Your Coach

I have heard about the Legend Frank "Gags' Gagliano being one of the best coaches in America through a peer of mine #FossFamily #LowellFinest #Huskie Brian Gagnon who runs and trains with Coach Gagliano under the East Coast Premiere Track Club HOKA NJ-NY Track Club. 

Once again keeping this site relevant, I just need to updated more often bare with me. In short the past few months have been amazing, I got married on April 23rd, 2017. My Co-Captains of the XC (Cross Country) Sean Dykens & Flavor Green Team qualified for USTAF Nationals Junior Olympics. As the weeks progress, we have Foss Running Camp on August 20th looking forward to attend. Most important the goal is to get those Easy Miles in. 

Hotlanta | Congrats to the Meredith & Michael Littles

Feeling good decided to to do 20 Minutes easy, 10 Minutes out and turned right back to the Hotel. The weather was nice in Georgia. Petruvna(My Wife) and I made the trip to Georgia to celebrate my God's Sister Meredith Galloway Marriage with her husband Michael Littles. What a beautiful occasion I am happy we made this trip. 

#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

Boston United Track & Cross Country Club is Back

Boston United Track and Cross Country Club is back and ready to welcome you to another season of track and cross country training. Our practice site remains to be the Melnea Cass Recreation Complex located at 120 Martin Luther King Boulevard in Roxbury.  Our scheduled time is 9:30am until 11:30am.

We will have the full years schedule for cross country, indoor and outdoor meets and practices available on Saturday to help in your activities planning.  This is a free program however there may be registration fees for certain track meets and we will best to give you advanced notice of those costs.

Barbara Hamilton

"Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did."
-Nelson Mandela

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 6

August 27, 2016 

 I named Conrad Davis the camper week because of his diligence and determination. The kid was humble and hungry. My boys team, BPS XC team with Marshfield XC Team , and Hall of Fame Coach George Rose. Truly Inspiring to see my team and Coach Sheppard's team bond #Salute. Finally got my New Balance Trainers I can't wait to break these puppies in.

The opportunity to pick Coach George Rose, Rick Kates, Dennis Sheppard, Brian Gagon, Kevin Maloney & Coach McChesney was priceless, life changing experience for myself and my student athlete's that I coached and encountered