The Little Things . . . a Going the Distance newsletter October 2013 || issue #14 XC Training with GTD = Results Over 80 runners trained in GTD's


The Little Things . . .

a Going the Distance newsletter

October 2013 || issue #14

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XC Training with GTD = Results

Over 80 runners trained in GTD's Speed & Conditioning program this summer for their fall cross-country season.

Here are results for some of the GTD runners.
We also have some soccer results.
We know that we are missing many of you.
If you are missing, please send your information to Dave.

On September 3, Emily DeMarco was 1st overall in 21:16 (her 1st xc win) to lead Ipswich over Pentucket. Emily had strong support from Annie Zampitella (21:40), Maggie Brown (22:58), and Brooke Robishaw (24:13).
Hamilton-Wenham topped Newburyport on the 3rd, with good races from Emily Horgan, Jeanine Zheng, Olivia Horgan, and Meghan Stone.
For the HW boys, Matt Gillis and John Blatchford had strong races.
Gwen Ellis (Masconomet freshman) had an excellent 22:51 in Masco's win over Triton.

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At the Clipper Relays in Maudslay State Park on September 7, Sam Bradford had the fastest leg of anyone over the 2-mile legs -- 9:41.

On Wednesday, September 7, Gwen Ellis (Masco) ran 24:22 in her tri-meet.
Annie Zampitella (21:27) and Maggie Brown (22:44) led Ipswich, which lost to HW, which was led by Emily Horgan (20:12), followed by Jeanine Zheng (20:12), Meghan Stone (20:20, and Olivia Horgan (20:27.
For the HW boys, Matt Gillis won the race in 16:31, followed by John Blatchford in 17:49.

Arianna Maida ran 19:33 to lead Bishop Fenwick to two wins on Monday, September 16. She had good support from Sydney Packard (21:00) and Mary Pasquale (23:19).
For the boys, Eric Loehle ran 18:51, Matt Loehle 19:07, and Nick Tambini 19:19.

Emily DeMarco set a new Georgetown course record of 19:24 to lead Ipswich to victory on Wednesday, September 18. Annie Zampitella ran 20:20, Maggie Brown 21:40, and Brooke Robishaw 22:21.
Hamilton-Wenham beat Masco, led by Jeanine Zheng (20:23), Emily Horgan (20:30), Olivia Horgan (20:32, and Meghan Stone (20:46).
Brian McPherson ran 18:03 to lead Beverly in two wins.

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Abby Walsh (19:26) led Beverly in a win over Danvers on September 24.
Arianna Maida (20:10) and Sydney Packard (20:50), and Mary Pasquale 23:17 ran well as Bishop Fenwick split two.
The BF boys also split, as they were led by Eric Loehle (19:21), Nick Tambini (19:47), and Matt Loehle (19:50).
Brian McPherson (17:20) and Michael Scott (17:49) helped Beverly edge Danvers. Overall winner was Danvers' James Bailey (16:40).

Gwen Ellis helped Masco to victory on September 25.
Hamilton-Wenham won two, led by Emily Horgan (20:30), Jeanine Zheng, Olivia Horgan, and Meghan Stone.
St. Mary's split two, helped by strong running from Melissa LeFavre (22:28).
Emily DeMarco (19:48) was the overall winner, as Ipswich split two. Annie Zampitella ran 20:10 and Maggie Brown 21:08.
The HW boys won two, led by Matt Gillis (17:24) and John Blatchford (18:15).

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At the Frank Kelley Invitational meet on September 28, Kyle Faddis ran the 3.1 mile course in 17:18 and Steve Kimball 18:28 in the Div. 1 race. In Div. 2, Christian Gentile ran 16:25, Adam Linsky 17:47, Eric Loehle 19:05, Matt Loehle 19:53, Nick Tambini 21:15, and Richard Silva 22:30.
For the girls Div. 1, Gwen Ellis ran 23:21.
In the Div. 2 race, Arianna Maida was 7th overall in 19:41 and Tia Patterson 13th in 20:09. Mary Pasquale ran 22:52 and Melissa LeFave 23:28.
In the freshman race, Maeve Conway was 27th out of 147 in13:30 for the 2.1 mile course.

Adam Linsky ran 17:15 to help Marblehead over Danvers on October 1. James Bailey was 2nd overall in 16:50.
Beverly was led by Matt Heckman, Michael Scott, and Brian McPherson over Salem.

Tia Patterson (Lynnfield) was 1st overall in 18:55 over the 2.95 mile course on October 2 against Triton.
Emily Horgan was 2nd overall in 23:05 for Hamilton-Wenham against Saugus, followed by Meghan Stone in 23:08.
Gwen Ellis (21:31) helped Masco over Newburyport.
Annie Zampitella (20:46) was 2nd overall to lead Ipswich over N. Reading. Annie was followed by Maggie Brown (22:06) and Brooke Robishaw (23:11).
Matt Gillis (18:32) was 2nd for the HW boys over Saugus, with John Blatchford (18:33) on his heels.

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At the CCL frosh/soph meet on October 3, Fenwick's Matt Loehle and Sydney Packard ran well.

Tia Patterson ran 19:29 on October 7 to win the meet as Lynnfield topped Saugus. Chase Davidson also won with 16:57 over the 2.95 mile course as Lynnfield swept.

Arianna Maida was 1st overall in 19:07 as Fenwick won a tri-meet on October 8. Sydney Packard ran 20:03 and Mary Pasquale 21:39.
Melissa LeFave ran 22:54 for St. Mary's.
The Fenwick boys split with Eric Loehle running18:44, Matt Loehle 18:49), and Nick Tambini 19:36.

Abby Walsh (18:50) won the race to lead Beverly over Peabody on October 9.
Hamilton-Wenham won a tri-meet with strong races from Jeanine Zheng (4th, 19:40), Emily Horgan (5th, 19:41), Olivia Horgan (6th, 19:42), and Meghan Stone (8th, 20:03).
Annie Zampitella ran 20:40, Maggie Brown 21:20, and Brooke Robishaw 22:15 as Ipswich split a tri-meet.
Brian McPherson (17:28) and Mike Scott (18:05) ran well for Beverly against Peabody.
The Hamilton-Wenham boys swept with Matt Gillis winning the race in 16:12 and John Blatchford 4th in 16:32.

Kyle Faddis had a strong race as Masco won two.

Joe McManus and Zach Frahlich have been running well for N. Andover.

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Running in College

Some runners in the GTD xc program were getting ready for their college season. Sarah Duffy (in red) is running at Merrimack College, and Meg Blatchford (light blue) is running for UMass/Amherst. (Coach Braz is just running.)
Bryan Mendes is running for Worcester PolyTech.

Soccer and more

There were another 400 athletes (not xc) who used the GTD Speed & Conditioning program to get ready for soccer, field hockey, football, volleyball and other fall and winter sports.

Sarah Powers has pushed the North Shore Tech/Essex Aggie soccer team to an excellent season. Only a sophomore, Sarah's goal produced a tie against Greater Lowell on September 19. She had the team's lone goal against Blackstone Valley on September 26, and she scored again against Chelsea on October 2. On October 8 Sarah scored 2 goals to overcome 0-2 deficit against Notre Dame.

For the Salem soccer team, Nicole Sadoway, Hannah Van De Stadt, Alix Bryant, and Jackie Panneton have had excellent seasons.

Caroline Colbert and Sarah Godschall had strong games in the Peabody soccer win on September 19.

On September 25, Kylie Plaza scored 2 goals to help the Danvers soccer team to victory over Marblehead.
In Fenwick's victory on the 25th, Jackie Edgett had a strong game.
The Peabody soccer team rode Connor Wolff's goal to a 2-0 win over Beverly, with both goals assisted by Ben Manoogian.

Colleen Corcoran, Jackie Edgett, and Bridget Corcoran scored on October 2 to power Fenwick over Matignon.

Sara Hosman had 17 service points in the powerful Peabody volleyball team's win over Swampscott on September 19.

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GTD Winter Training Programs

Sign-up will be available in early November for the 19-week and 15-week training programs.

No, the program does not include jumping hurdles, but it is the best way to prepare for your 2014 running campaign.

The onsite sessions are held outdoors with good lighting on flat and hilly terrain (depending on that week's workout). There is nothing that conditions your mind and body like executing a challenging winter workout. Challenge yourself!

If you are running a spring marathon (maybe Boston?), you will want the 19-week program that begins in December.


Email Program Can Work for You

Many of us cannot get to the weekly onsite workouts.
Fernando's email program will give you the weekly "track" or interval session plus a schedule of tempo and long runs throughout the week to match your goal.
You may choose the email option when you sign up -- and you always have the option to come to any of the onsite sessions.

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Program 2

If you're looking for a program with a daily outline and unlimited communication with Fernando and program adjustments along the way, you may want to use Program 2. You may sign up for Program 2 at any time.
Questions? Contact us --


Going the Distance is a coaching service for runners at all levels.
If you know someone who might benefit from the Going the Distance program,
tell them about us, and forward The Little Things to them.
Visit our website -- Going the Distance
Head Coach -- Fernando Braz
Assistant Coach -- Annie Starrett
Webmaster and Director -- Dave Smith
For more information, contact Dave at