The Little Things . . .

a Going the Distance newsletter

Late August 2021 || issue #107
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Rose Kiley

[Rose Kiley was 3 years old when she joined her older sisters, Grace and Molly, in the GTD conditioning program on Monday evenings in Andover. On the registration form, we ask for the “primary” sport of each athlete. Rose’s mom wrote down “hopscotch.” After 7 years in the Andover program, Rose switched to the GTD Peabody program, and by then her primary sports were ice hockey and lacrosse.

Rose is in 8th grade at the Doherty Middle School in Andover. She plays hockey with the North Suburban Wings Hockey Club and lacrosse with Home Grown Lacrosse (HGR Lacrosse, North Andover). Hockey goes from September-to April and lacrosse April to November.]

GTD: Rose, at age 13 you just finished your 11th summer with Coach Braz’s GTD conditioning program. What was it like in the first few years?
Rose: The first few years were all about just having fun and keeping little kids active. Since I was three I didn’t have any sports goals yet, so it was basically just relay races and games.


GTD: After 7 summers in the GTD Monday evening program in Andover, you switched at age 10 to the 3 mornings per week program in Peabody. The Monday evening program was 75 minutes once a week. The Peabody program is 90 minutes 3 times a week. Aside from the length of the Peabody sessions and more of them, what are the differences?
Rose: The difference between the two programs was definitely the environment. In Peabody there were more kids doing it, so more people to push me to do my best. Also what the workouts consisted of was different. Since we were there more we get to do harder workouts. In Andover we really only stayed on the turf, but in the Peabody program, we go out around the fields, to the hills and the bleachers.


GTD: You’re a competitive ice hockey and lacrosse player. Tell us how the program helps you in those sports.
Rose: The program helps me in all different ways, drills like ladders and sprints get me prepared for hockey and short stuff, but the length of the sessions and working the whole time help me with my all around stamina for lacrosse.


GTD: How do you keep your focus during the drills?
Rose: I keep my focus during sessions by keeping my sports goals in mind. If I start to get distracted I try to remember why I’m doing this and why I need to work hard all the time, so I can get better.


GTD: Are there any drills you love?
Rose: I really like bleachers and hills, because it makes it clear to see if you’re trying or not.

GTD: The GTD program is all about sports conditioning. Do you do anything hockey-specific or lacrosse-specific in the summer?
Rose: In the summer I do club lacrosse at Homegrown and I do a power skating hockey camp every summer and various clinics.


GTD: How would you describe the program to a teammate who has never heard of Braz Camp?
Rose: I would describe the program as a trust the process camp. When you are doing it, you are working really hard, and getting pushed even harder, but in the end, you are in an amazing shape for your upcoming sports season.

GTD: What’s ahead for the fall season? Besides school!
Rose: In the fall I am doing hockey and a fall lacrosse league.


Braz Camp in Aruba

Going to Aruba for a week's vacation?
Are Kyle and Kelsey Kwiatek going to miss a week at xc Braz Camp?
Dawn Kwiatek reports --
"Getting it done on vacation! "



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Colin Kirn

[Most of our Braz Camp interviews are with athletes who have been in the program for many years. For another view, here’s Colin Kirn, who was with us for the first time this summer.]

GTD: Colin, tell us a little about yourself.
Colin: I’m Colin Kirn, a rising junior at Andover High School. Although I haven’t had the longest track career due to Covid, some of my key moments so far have been placing 3rd at All-States with my 4x800 team, and meeting my goal of going under 2 minutes in the 800.

GTD: What was your primary sport before you began to run? Why did you switch?
Colin: My primary sport was soccer, although I did do winter track my freshman year, and I had some running experience in the past. I switched because I enjoyed the track team a lot, and I found a lot more success in track than soccer.

GTD: How much running have you done in high school so far?
Colin: I ran winter track my freshman year, and then ran winter and spring track this past year, so this upcoming season will be my first cross country season.


GTD: Tell us about your decision to train in the Braz Camp xc program this summer.
Colin: While I hesitated a little with the decision because it was a further drive than I was looking for, it was a pretty easy choice because my coach and lots of Andover runners were already signed up, and I’d heard lots of positive things about the program.

GTD: As a runner new to Coach Braz’s xc program, what were your expectations before you started? Was it what you thought it would be?
Colin: I heard it was going to be hard, which it definitely was, but I was expecting more long runs and endurance tests, but most of it was strength stuff and shorter workouts, which I think was a lot more helpful.

GTD: The 90+ minute sessions have phases, and each day is different, and each week is different, and progressively more challenging. What drills and segments did you really like? Any that were not your favorites?
Colin: I enjoyed the days where we would switch between longer jogs and quick workouts the most, and the only thing I didn’t really love were the hills.

GTD: How do you keep your focus during the sessions?
Colin: It helps to try and keep up with the rest of the pack, because that makes it a lot easier to pace. During the longer runs it does help to zone out or go into autopilot, though.


GTD: How do you handle nutrition on Brazcamp mornings?
Colin: I usually just have a light breakfast before I leave in the morning to give me a little energy, like a piece of fruit or something like that, and then I have a bigger meal when I get home later in the morning.

GTD: How would you describe the program to a runner who has never done it, but might be interested?
Colin: I would definitely recommend it for anyone who wants to get in good running shape, and I’d describe it as a great way to build a foundation and get stronger before the season starts in the fall.

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At Braz Camp,Colin ran with athletes from 19 towns, including many of his Andover teammates. Back row: Zach Chisholm, Noah Parsons, Jacob Chisholm, Teddy Salamone, Spencer Belson, Cameron Kirn, Colin, Matt Serrano, DJ Walsh. Front row: Kayla DiBenedetto, Mary Lonergan, Georgia Theriault, Jane Longergan, Molly Kiley. Missing: Livy Vives, Ryan Todisco, Camille Storch, Meredith Williamson


Personal Coaching

Coach Braz provides personal coaching for runners at all levels who want to improve their performance or want a guided maintenance program.

Registration Form

The program is designed for runners who have a specific racing goal, or a series of races to prepare for, or want to build or maintain their running fitness.

Program details
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Previous Issues of The Little Things

Please go to this link for previous issues of The Little Things.


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
Webmaster and Director -- Dave Smith
For more information, contact Dave at dave@goingthedistancefb.com

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