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. 

Webisode 4 | BXC Day Camp

Uploaded by Dreams are Tangible goals on 2017-07-26.

Consistency is the key. The more i stretch the more addictive it gets. My body felt like an elastic band after the runs, my lower toso starting to tighten up. To avoid the injuries don't want to sound redundant but foam rolling, dynamic drills, Intrinsic calve raises have made this go around more fruitful. I am feeling more confident and I have to always remember take it "One day at a time". No pace built in the workout going of feel and cruise control 

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

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. 

@chrisohare1500 Keep Pushing Mate | British Trials x Monaco Diamond League 1500

In this Journey called life you meet people from all walks of life. Everyone serves a purposes. I was conducting practice for Boston United Track & XC Club for the USTAF NE Regional Junior Olympic Qualifier. I usually conduct practice at Joe Moakely Field in South Boston/Dorchester line adjacent to the JFK Umass Red Line stop. A few weeks ago, I saw a guy warming up, his drills looked official. I couldn't help but notice the Olympic tattoo and his professionalism. 

After the guy ran a blistering 200, i asked him who are you ? He replies "Chris O"Hare" i run for Great Britain getting ready for the 2017 World Championship, do you mind if I jump in with your guys". for sure we have two more 200 left. Can't say anything else but thank you Universe, conducting a track workout and an olympian is sharing the track with you, this was perfect to have a professional athlete address my kids on the importance of training and being discipline

In short Chris O'Hare we are rooting kick A$* at the 2017 World Championship. Below is Chris O"Hare peformance at the British 1500 Team trial