Ummm this is the standard of Freestyle.. The Deliver, the cadence, the passion it does get better than this !
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.
Webisode 7 | Oofos x Freedom ISO
My body is talking today was successful because i ran today based on feel, i tend to look at my watch and try to hit a pace, but today i wanted to wait awhile roughly a mile into my run and glanced down to my pace. The past several runs have been indicating that I am bouncing back after cutting back on mileage. Below is the past weeks run since the last webisode 6th
August 7th Temp 200's On & Off with Kamilia Abdi (4 miles )
August 8th Recovery Run with Arcel, Kamila & Sarah (4 Miles)
August 9th 30 Min Temp at the Belle Isle Marsh
I am truly Happy I can't deny the last 13 weeks have been adventure, I have learned alot about myself, not trying to be redundant. Learned that my first two years of coaching were successful, but I learned more about the science and the importance of doing the little things, the maintenance of the body, such as Foam rolling, yoga, dynamic drills, and getting the proper hours of sleep.
In the meanwhile I have been blessed with some gifts from the running community, my guy Steve "Infa" from Marathon sports sent me a complimentary pair of Oofos Recovery Sandal. No gimmick felt like I slide heaven on my feet, especially after a post run. I highly recommend that if you get yourself a pair of Oofos. I have been wearing the Oofos for the past two weeks, and my feet feel so much better. The model I have is the Oofos Unisex 2016 Boston Marathon Edition
Check out the website oofos.com to see more of their selection. For beginners, intermediate and advance runners this is something you want to have, this essential to the runners recovery. The Foam technology is amazing the support and comfort that I get wearing them for post runs, have been beneficial in my growth. I am definitely purchasing a pair for my spouse and I in the near future.
Saturday's maybe the review day, seems like this post has been dedicated to product. Regardless thou these donations these gifts have all been beneficial. Taping into the laws of attraction it was amazing that I was talking reviewing the different models of sneakers that I was thinking about adding to my collection during the Next Pair of Trainers Post.
The Freedom Iso Endless Summer by Saucony were smooth I broke these puppies in this morning. I was reluctant that light neutral sneaker would do me any justice. Many of the sneakers that I have been wearing the last three years have been stability, cushion based support sneakers. The Freedom Iso's provided me a smooth transition and are definitely maybe the sneakers I race in October 1st. I liked the feel and I was impressed with the flexibility and lightweight. I don't want to credit the shoes solely but I was impressed, I didn't hurt post run at all.
Why it's important to shop at Marathon Sports @Marathon_Sports @csteverun @MSteamsales
The importance of supporting local, many of us find it convenient to shop online. Everything you desire is just a click away. Yes they're are many companies that participate in community events but does that effort impact you directly ?
Marathon Sports was founded in 1975, in a renovated first floor apartment in Harvard Square. Over the last thirty years Marathon Sports have built a world class brand, impacting the running community nationwide and especially here in Massachusetts. Yes it is tempting to order from Amazon, but I encourage you to spend your hard earn dollars with Marathon Sports, especially if you are from and reside in the New England Area.
As runners it's imperative that you get "The Right Fit", a bio-mechanical analysis in the shoe selection process". Expert in the stores are there to assist you identifying and selecting the right running shoes during and easy stress free experience. The wrong footwear can cause injury the right footwear can prevent injuries.
The money spent at Marathon Sports, goes right back into the Community, " All of our stores have strong ties to do our local communities", by hosting in stores events, weekly running clubs, pub runs, shopping nights, products launch events plus many more are all an integral part of the fabric of our the 12 cities and towns they serve here in Massachusetts.
For me personally I have had first hand experience with Marathon Sports, as a Head Coach of BPS XC plus West Roxbury TF (Indoor & Outdoor) teams, they are very influential and make their presence known, as I see the banner through out MSTCA events in the academic calendar year. Special salute to Stephen Infascelli, since I have been embraced into the Coaching fraternity here in Massachusetts @csteverun has been a supporter of the BPS XC Team. Last XC season during the Frank Kelley Meet, right before my team was about to run "Infa" came up to me said come by the tent I got something for your team.
Also a close peer of mine Head Coach Dennis Sheppard of the Marshfield Rams Boys TF/XC Program has joined the Marathon Sports Team Sales. Infa x Shepp are household names in the running community, two men I value that they are in my life, amazing runners during high school and college careers and now they are paying it forward through their involvement in the running community. Guys like this are the reason's why Massachusetts has a rich running history, why Marathon Sports is amazing, their are experts who understand the in's and outs of being a runner on every level. #Blessed #FossFamily
August 28th CALLING ALL RUNNERS IN THE BPS (Boston Public Schools)
CALLING ALL RUNNERS BOYS & GIRLS FOR THE BOSTON PUBLIC SCHOOLS CITY WIDE CROSS COUNTRY TEAM
CURRENTLY SEEKING STUDENTS TO JOIN A CITY WIDE CROSS COUNTRY TEAM.
7th & 8th Graders are welcomed to joined
Season starts August 28th, 2017
FOR MORE INFORMATION CONTACT
COACH HATIM JEAN-LOUIS
cityofbostoncrosscountry@gmail.com
FOR MORE INFO CHECK OUT
http://cityofbostoncrosscountry.weebly.com/
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.
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.
