The Little Things . . .

a Going the Distance newsletter

Mid-June 2018 || issue #68
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June 16 Prep Deadline

You must register by Saturday, June 16 to receive the two-week prep that prepares you for the 18 onsite sessions.

What is the prep?

It's a daily workout that you do at a time and place you choose. It will take about a half-hour on most days.
Coach Braz says the prep is an "opportunity to develop the aerobic system so we are prepared for the first week of onsite conditioning. In addition, we are going to strengthen muscles and enhance the kinesthetics."

Why should I do the prep?

The GTD conditioning programs -- XC and All-Sports -- are progressive. This means they get more challenging each week. Unless you currently follow a daily conditioning program (perhaps from your school coach) that includes not only running but strength and agility drills, the 1st week of GTD conditioning will be difficult. And you may be catching up for the rest of the summer.

Is the program too hard? Too easy?

The xc and all-sports programs are designed to let each participant get the most from his or her ability. Participants who can handle more challenge can move to more challenging groups in the program. Or stay in a group that matches their ability.

North Shore XC Registration (Peabody)

Merrimack Valley XC Registration (Andover)

All-Sports Speed & Conditioning Registration (Peabody)

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Some Race Results

The Massachusetts high school divisional spring track championships were on May 26 and 28. Here are some results of GTD athletes.

In division 1, Lilly Brennan ran the 800M in 2:24.63, and Sarah Enes the mile in 5:34.81. Marc Alperin ran 2:00.31, and Shane Braz was 5th in the 2 mile in 9:28.25.

In division 2, Leah Rudolph ran 2:28.50 in the 800, and Janessa Nault ran 12:06.03 in the 2 mile.

Grace Sousa ran a 5:56.55 mile in division 3 and a 13:17.64 2 mile. Caroline Johnson was 7th in the 2 mile in 12:06.45, and Patrick Carleton 5th in 10:08.02.

In division 4, Kate Mitchell won the 800 in 2:14.54. In the mile, Kate DelTorchio was 8th in 5:36.63. Jessie Harrington was 6th in the 400M hurdles in 68.26 and 7th in the 100M hurdles in 16:43.
Kellen Waters won the mile in 4:27.43. Aiden Hill ran 4:36.31 and Zack Mizioch 4:48.70. Sean Kay was 4th in the 2 mile 10:04.38.

At the All-State meet on June 5, Kellen Waters was 8th in the mile in 4:19.83, Shane Braz 9th in the 2 mile in 9:36.05, and Kate Mitchell 2nd in the 800 in 2:11.30.

Pub Series

Is there running after high school?
On June 3, a couple thousand folks ran the 25th Annual Corrib Pub Classic 5K in West Roxbury. Holly Madden reports that she "pulled out an overall women’s win with 19:31. This race is #3 out of 6 and puts me at the overall lead. Felt great...and loved that downhill finish."

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Sydney leads a pack of runners at last summer's program.

Running in College?

Each summer, about 30 college athletes use the GTD summer conditioning program to gain or keep the edge they need. Sydney Packard is one of them.

At the NCAA Div 3 Championship in Wisconsin on May 25, Sydney was 2nd in her heat in the prelim in 2:08.67, and her 2:09.65 was 4th in the final the next day. Sydney earned her 3rd All-America honor.

At the WPI awards banquet a few days later, Sydney was presented with the Carolyn McCabe Award, as the most outstanding female athlete in the sophomore class.

WPI describes her achievement -- "Sydney, who has competed at every possible NCAA Division III Track & Field Championship thus far, recently earned a third All-America honor with a fourth-place showing in the 800-meter run at the outdoor meet. Earlier in the year, the sophomore became the 10th-fastest woman in Division III indoor 800m history with a third-place 2:09.10. The fall, meanwhile, featured All-NEWMAC and All-Region cross country performances. The 2017 NEWMAC champion in the 4x400m collected the 800m and 1500m titles to go along with the Division III New England 800m crown in 2018. In all, Sydney is a three-time relay and two-time individual All-New England (D3) performer. The six-time USTFCCA track & field All-Region honoree has also earned a pair of academic nods from the organization, as well as a pair from the NEWMAC."

But can she run a mile?

On February 9 at the BU Valentine Invitational, Sydney ran 4:57.63 in the mile.
GTD: "Congrats on a great mile."
Sydney: "I always wanted to break 5 and it was definitely tough, especially running the 800 before it!!"
The 800 was a 2:10.
A week later at the NCAA Div 3 NE Championship in Springfield, without the 800 warm-up, she ran the mile in 4:56.10.


All-Sports Now Open for Younger Athletes

After many years offering a conditioning program in Andover for elementary school age athletes, we are bringing the program to the North Shore.

Boys and girls age 6 and older may register for the GTD All-Sports Speed & Conditioning program. The younger age group is in addition to the older groups -- 10 to 12, 13 to 15, and 16 and older.

As with all the age groups, the group that works best for you depends on your ability to handle more conditioning work. For example, if an 8 or 9 year old wants to "move up" to the next group, we welcome it.

Days, time, location and fee for the new "6 and over" group will be the same as for the other groups:
Monday, Wednesday, Friday, beginning July 9 and continuing until August 17
9 to 10:30am
Location -- Peabody High School
Fee -- $160

Registration available at this link.

Questions? Contact Dave


GTD XC -- 56 Day Program

The 8-week comprehensive program includes training guidelines for 56 days. The first 14 days are off-site, and the next 42 days of daily training include 18 onsite sessions.

Onsite session disciplines include core, circuits, base building, plyometrics, resistance training, threshold work, technique and form, concentration, focus, and racing strategies.

For an explanation of some of the supplemental work included in the program -- hurdle mobility, medicine balls, kettlebells, mini-bands, plyometrics -- go to this link.

North Shore registration
North Shore details

Merrimack Valley registration
Merrimack Valley details

Onsite sessions for both programs begin on Monday, July 9 and continue on Monday, Wednesday, and Friday mornings until Friday, August 17.

The Comprehensive program ($205) includes two weeks of off-site prep conditioning, plus a written guideline for all 56 days of the program. The Onsite-only program ($180) includes the 18 onsite sessions.

Interviews with xc athletes


All-Sports Conditioning Expands to 6 Onsite Weeks

After many years as a 5-week onsite program, the GTD All-Sports Speed & Conditioning program now provides 6 weeks of onsite sessions, plus two weeks of pre-program prep.

Registration deadline for the 2 weeks of prep conditioning is June 16.

Program Registration
Program Details

The program provide conditioning for athletes who participate in soccer, field hockey, lacrosse, basketball football, baseball, ice hockey, softball, track, wrestling, volleyball, dance, skiing, cheering, and more.

The program begins on Monday, July 9 and continues on Monday, Wednesday, and Friday mornings for six weeks, until August 17.


Personal Coaching with Coach Braz

Coach Braz provides personal, one-on-one 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. Your personal program may include a weekly track session that may be done at a site convenient to you or with Coach Braz on Tuesday evenings at the Beverly High School track.

Program details
Sign-up Steps


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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