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. 

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