The Little Things . . .

a Going the Distance newsletter

Early June 2017 || issue #55
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Cross-Country -- June 17 Deadline

Registrations must be received by Saturday, June 17, for runners to receive the 14-day prep outline that begins on June 26.
Runners in the Comprehensive program receive the 2-week prep to be done prior to onsite sessions as well as weekly outlines for July 10 through August 18.

North Shore registration
North Shore details

Merrimack Valley registration
Merrimack Valley details

Onsite sessions for both the Comprehensive and Onsite-only programs begin on Monday, July 10 and continue on Monday, Wednesday, and Friday mornings until Friday, August 18.

The Comprehensive program ($195) includes two weeks of off-site prep conditioning, plus a written guideline for all 56 days of the program. The Onsite-only program ($170) includes the 18 onsite sessions.


North Shore Speed & Conditioning -- June 17 Deadline

Registrations must be received by Saturday, June 17, for athletes to receive the 14-day prep outline that begins on June 26.

If you live anywhere in the North Shore, the GTD Speed & Conditioning program gives you the edge -- circuits, core, plyometrics, and endurance conditioning.

We encourage athletes to participate with their teammates to take advantage of guided drills that work on quickness, flexibility, balance, strength, and endurance.

Read comments about the program from Hayley Dowd and Jonathan Luders.

Dates -- Monday,, Wednesday, Friday mornings, July 10 - August 13
Time -- 9am to 10:30am
Location -- Bishop Fenwick High School
More details
Questions? Contact Dave


Merrimack (Andover) Speed & Conditioning Begins June 19

Registration is still available for the Speed & Conditioning program that begins on Monday, June 19th, at the Andover HS track.

We encourage athletes to participate with their teammates to take advantage of guided drills that work on quickness, flexibility, balance, strength, and endurance.

Dates -- June 19, 26, July 3, 10, 17, 24, 31, August 7, 14, 21 (Monday evenings)
Time -- 6pm to 7:15pm
Location -- Andover High School track
More details
Questions? Contact Dave


Spring Track Results

The spring track season for high school athletes is brutal -- cold, hot, and short. But athletes know to never mention the weather.

Many of the athletes from the GTD cross-country and all-sports summer programs participate in spring track. Many others play lacrosse, baseball, and volleyball in the spring. Maybe tennis? Here are some results from the spring track season. We apologize for missing so many. Congratulations to all.

Merrimack Valley Conference track and field championship on May 20
Joey Forest ran the mile in 4:44 and Benjamin Forest in 5:09.
Helen Connolly had a 4-05 high jump and was 5th in the 800 in 2:25:60.
Janessa Nault ran a 12:07 2 miler, Kirsten Lock ran 12:37 and Kathryn Montgomery 12:51.
Grace McDowell captured 3rd in the 400M hurdles in 1:07.37 and ran 17.76 in the 100M hurdles.
Kelsey Seamens ran 5:44 in the mile.

Northeast Conference championship on May 20
Leah Rudolph was 2nd in the 400M in 1:02:27 and 6th in the triple jump in 32-09.
Lilly Brennan was 4th in the 800 in 2:27:21.
Sarah Enes was 6th in the mile in 5:51:42.
Nicole Ruggiero was 5th in the 2 miler in 12;50:79.
Sierra Rudolph won the high jump in 5-06, the long jump in 17-01, and the triple jump in 35-07.
Taylor Correggio jumped 13-09.
Dhimitri Bido ran an 11.94 100, and was 3rd in the long jump in 20-02. Justin Canuel ran 24.74 in the 200.
Marc Alperan won the 800 in 2:02:14. Travis Dawe was 5th in 2:07.10.
Gilley Kabamba won the mile in 4:35.87. William Alyward was 3rd in 4:44.70.
Shane Braz won the 2 miler in 10:01.93. with Joe Farhat 2nd in 10:27.40. Junior Mejia ran 11:44.66.
Moisse Irizzary won the 110M hurdles in 15.46. Ramon Medrano was 3rd in 15.52.
Moisse also won the 400M hurdles in 57.64, and was 2nd in the high jump in 6-0.
Joesph LeBlanc was 3rd in the triple jump in 41-05.25.

MIAA Division 2 championship on May 27
Ryenne Feeney ran 27.20 in the 200 and 1:01.22 in the 400.
In the 2 mile, Janessa Nault was 5th in 11:47.35. Kiersten Lock ran 12:46.04.
Grace McDowell was 3rd in the 400M hurdles in 1:08.53.
Gilley Kabamba ran 2:03.97 in the 800 and 4:49.54 in the mile.

Division 4 championship on May 28
Kate Mitchell won the 800M in 2:15.92. Kate DelTorchio was 11th in 2:28.07.
Olivia Horgan was 5th in the 2-miler in 11:45.45. Nadja Euckert-LaPlante ran 13:01.09.
Jessie Harrington ran 16.86 in the 100 hurdles and 1:10.02 in the 400 hurdles.
Shawn Carlson won the 800M in 1:56.02. Kellen Waters was 2nd in 1:56.68.
Aiden Hill was 7th in the mile in 4:42.45. Anthony Maida ran 5:05.12.
Reed Dolan was 7th in the 2-miler in 10:13.53.

Division 3 championship on May 28
Marissa Farago was 5th in the 2-miler in 11:35.89.
Sean Conlon was 6th in the 800 in 2:00.56.
Keegan Flynn ran 10:19.51 and Joey Forest 10:22.96 in the 2-miler.

Division 1 championship on May 27
Leah Rudolph was 15th in the 400 in 1:01.68 and triple-jumped 31-06.75.
Sierra Rudolph won the high jump in 5-04, had a 15-06 long jump, and was 5th in the triple jump in 35-03.
Marc Alperan ran 2:00.92 in the 800.
Shane Braz was 11th in the 2-mile in 9:48.04.
In the 110M hurdles, Ramon Medrano ran 16:00.
In the 400M hurdles, Moisse Irizzary was 8th in 58.36.
Joseph LeBlanc triple-jumped 41-00.

All-State championship, June 3
Kate Mitchell was 3rd in the 800 in 2:13.11.
Marissa Farago was 16th in the 2-miler in 11:38.92.
Grace McDowell was 14th in the 400M hurdles in 1:07.78.
Sierra Rudolph was 9th in the high jump in 5-02. Sierra triple-jumped 32-03.50.
Shawn Carlson was 3rd in the 800 in 1:55.49. Kellen Waters was 12th in 1:56.71.
Moisse Irizzary was 6th in the high jump in 6-02.


Personal Coaching with Coach Braz

Registration for the Spring Seasonal Coaching Program (program 1) with Fernando Braz is still available. The program began on April 17 and continues for 15 weeks to the end of July.

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. Runners receive a written, 15-week outline that is targeted to their level and goal. The outline includes a weekly track session that may be done at a site convenient to the runner, or with Coach Braz on Tuesday evenings at the Beverly High School track.

Runners may register at any time for Coach Braz's one-on-one coaching program (program 2).

What's the difference between Seasonal Coaching (program 1) and One-on-One Coaching (program 2)?
Program 1 provides a training outline for the spring, fall, or winter season.
Program 2 provides one-on-one coaching from Coach Braz on a daily and weekly basis.
For more information, go to Program Options and FAQs.


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

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