15-Week Winter Program Begins January 5

Program begins on Monday, January 5. First onsite session is Tuesday, January 6.

The program provides a weekly training schedule that includes an onsite session with Coach Braz, plus secondary workouts and long runs.

You also may choose the "email-only" option to receive all of the training guidelines, based on your goal, level, and availability to train. You may execute the week's primary workout at a site convenient to you.

There also are limited openings available for the Personal Coaching model with Coach Braz. Go to this link for information about GTD coaching options.

Go to Sign-Up Steps for details about the Winter Program.
Go to Sign-Up Form to register.

Riley Dowd

Riley Dowd is a gifted athlete who came to running in the summer before his Junior year at Peabody HS. Riley made the transition through hard training. By his Senior year, and 2nd XC season, he also knew the mental toughness required to run with the lead pack and win as a key runner on his team.

GTD: Riley, what was your goal for this xc season?
Riley: My goal for this xc season was simply to compete. Last year had been my first cross country season and I felt I had spent a lot of that season adjusting and learning how to run a 5k. This season, I went in with some experience and wanted to use it to push myself harder than last season. I knew my team was strong and I wanted to help them as much as I could.

GTD: Tell us about your summer training program.
Riley: My summer was spent training with Coach Braz at his cross country program at Fenwick. On the off days of camp, I would be running with my team at captain's practice. The mileage increased a little from last summer and I was pushing myself harder than before. I really felt I built up a strong base heading into the season.

GTD: What was your best race this fall, and what was the one you’d like to forget? What was the difference?
Riley: In my opinion, my best race was the Easter Mass Division 1 meet. I ran 16:07, which was a 30 second PR, and placed 12th overall. The one race I would like to forget was the first race of the season, Clippers Relay. I ran a 2 mile leg of a 3x2 mile race and although my relay team finished 3rd, I was not happy at all with my performance. The difference between that race and Eastern Mass was my mentality. At Clippers I was very nervous and did not stay mentally sharp during the race. In the divisional meet, I went into the race with a clearer head, and stayed mentally sharp the entire race. Throughout the season, I had learned to not be intimated by fast paces or fast opponents and to just trust my training.

GTD: What are your running plans for this winter and spring?
Riley: This winter and spring I will be running track under Coach Braz's coaching. I hope to improve my mile and 800 meter times and qualify for states.

GTD: Did you modify your workouts once the xc season started?
Sarah: I modified my workouts a lot! I was feeling pretty good at the end of summer training, but I think I came back too fast and made things worse. I ran in very few dual meets, and often biked or pool ran instead of running. Towards the second half of the season, I coupled pool running with land workouts and races. I was worried all season that I was losing my fitness, but my first race back (the Twilight Invitation) I got a PR! From there, the season only got better. It was pure luck that I won the NEC meet, but hard work and alternative training would have secured me at least second place.

GTD: What was the most important thing about running you learned this summer and fall?
Sarah: I’m not happy to be injured (obviously), but I can’t deny how much it has taught me. In years past, the hardest part of racing was having mental strength. I would shut down, then get upset at myself after for not pushing through the mental blocks. This injury, though hurtful physically, has really allowed me become stronger mentally. Pool running is boring, there’s no doubt about it. But I had goals for the season, so I wasn’t going to let the lack of supervision during my workouts, boredom, or negative thoughts prevent me from training hard. I could feel this reflected in my races.

GTD: You were able hold your focus very well in big races this season. Do you have a trick for this?
Sarah: If by focus you mean focusing on not thinking, then yes. Usually for me, the first mile of the race feels pretty good. I don't look at my watch, I just follow the pack, that way I don't have to think about whether or not I'm at a good pace. I focus on breathing and staying at the back of the front group. After two miles though, I often start to feel tired. I am a huge supporter of positive self talk. That's what gets me through the rest of the race. I tell myself, "you may be tired, but the girl in front of you is even more tired." I say "almost there, almost done, you're doing great, you can do it, come on..." and other encouragement like that. If I stay positive, and I don't let myself mentally shut down, I can finish strong. One time during a race, the coach for an opposing team yelled to one of his girls running behind me something I've never forgotten: nothing hurts more than the pain of regret. The race hurts, but I know it will hurt more after I finish if I don't give it my all. I focus on having no regrets.