The Little Things . . . a Going the Distance newsletter November 2013 || issue #15 Turn your winter training upside down Stay on your feet! And t

goingthedistancea

The Little Things . . .

a Going the Distance newsletter

November 2013 || issue #15

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Turn your winter training upside down

Stay on your feet!
And treat yourself to the GTD training program. Challenge yourself.

Sign-up is available for the 19-week program starting in December, and the 15-week program starting in January.

Go to Sign-Up Steps for details.

Go to Sign-Up Form to register.

And yes, Fernando will have finished his shoulder stand and will be onsite looking for you.

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Personal Coaching or Seasonal Training

Since starting his Going the Distance coaching service in 2009, Coach Braz has offered two adult program options:
Seasonal Training, also known as Program 1
Personal Coaching, also known as Program 2

For details on what each program provides, please visit the Program Options page on the GTD website.

Here is a FAQ about the programs.

1. What's the difference between Program 1 (Seasonal Training Plan)
and Program 2 (Personal Coaching)?

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.

2. Does Program 1 provide direct contact with Coach Braz?
Yes, at the weekly onsite workouts.

3. What if I'm not able to get to the onsite workouts?
You can sign up for either Personal or Seasonal coaching with the "email" option. Coach Braz sends you your training plan and workouts via email whether you are "email-only" or not. All GTD runners are welcome to come to the onsite workouts at any time.

4. If I'm not training for the Olympics, why would I use Program 2?
Whether you're 16 or 66, and at the front or the back of the race pack, you may want to train to the best of your ability. Program 2 provides the daily and weekly adjustments and feedback from Coach Braz that give you the best chance to succeed.

5. What if I sign up for Program 2 and need to take time off?
When you are not able to train, we put your program on "hold" and any coaching months you paid for but have not used will be applied when you re-start your training.

6. Are Program 2 payments applied from the day I start training?
We apply Program 2 payments on a calendar month basis. For example, if you begin training on May 10, your first month payment is for the month of May. However, if you begin training on May 25, your first month payment may be applied to June.

7. When should I sign up for Program 1?
Be sure to sign up at least 2 weeks before the start of the program in order to receive your Seasonal Training Plan. If you sign up at the last minute or during the season, your training plan may be delayed.

8. How soon will my training begin when I sign up for Program 2?
When you sign up for Program 2, there may be a week to 10 days before you and Coach Braz have exchanged enough information to allow him to create your initial coaching plan.

9. How does the GTD program work with multi-sport events?
Coach Braz coaches athletes who focus on triathlons, duathlons, and running / field events. He works directly with the athlete on the running portion of these events.

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Nina Caron Wins Baystate Marathon

Nina ran 2:56:07 to win the Bay State Marathon in Lowell on October 20.

Ten years ago, on October 12, 2003, Nina ran 2:45:07 at the Chicago Marathon and came back two weeks later to win the Cape Cod Marathon in 2:57:26.

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Sharon Yu Completes Long Marathon Journey

Sharon's marathoning year ended with a great 4:48:29 at the Bay State Marathon on October 20.
It began with a long winter training program leading to Boston in April.

Sharon got to within a mile of the Boston finish before it was shut down. She did cross the "boston finish" at her surprise birthday party this summer, and she trained throughout the summer and fall (making it 10 months of marathon training!).

She has now finished marathons in four decades.

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More Speed & Conditioning Results

This summer's Speed & Conditioning program helped prepare over 450 athletes for their HS and college sports seasons. We had a few results in the last issue, and here are some more. Once again, if we've missed you, let us know. Photos for the North Shore session on July 15th session are available here. More are coming.

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On October 12, a group of Bishop Fenwick runners ran in the school's Fall Foot Fest 5K, which attracts alumni and current students. Eric Loehle was 2nd overall in 18:49, Matt Loehle 4th in 20:08, Nick Tambini 5th in 20:25, Sydney Packard 1st female in 21:35, RJ Silva 9th in 22:32, and Mary Pasquale 2nd female in 22:34.

Sarah Powers scored again on October 15 to lead her Essex Aggie soccer team to victory. Caroline Colbert added a goal to her 2 assists to push Peabody over Revere. Alix Bryant had 2 assists and Nicole Sadoway a goal to lead Salem over Lynn English. Domonique Mercier is a captain on the Salem JV team.
It was Ben Manoogian's goal that gave Peabody a 1-1 tie with Revere.

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Freshman Abby Walsh had a strong race as Beverly out-ran Lynn Classical on October 15 to win the NEC Large xc title with a 7-0 league mark. Arianna Maida (20:03) was 1st overall in leading Bishop Fenwick (7-1) to two wins. Sydney Packard (20:09) was 2nd and Mary Pasquale (22:33) 4th. Melissa LeFave (23:38) was 5th to nail down a St. Mary's sweep against Austin Prep and Lowell Catholic.

Adam Linsky ran 15 flat on October 15 to help Marblehead to victory and a 6-0 mark in the NEC South.
Brian McPherson's 17:18 broke the Beverly freshman record. Mike Scott ran 18:15.
Bishop Fenwick won 2, led by Eric Loehle (18:54), Matt Loehle (19:03), and Nick Tambini (19;46).
James Bailey's 16:21 was 2nd overall as Danvers was nipped by Gloucester.

On October 16, Sarah Powers scored to help North Shore's victory over Chelsea.
in xc, Kyle Faddis ran 17:21 as Masco beat Ipswich.
Matt Gillis was 1st overall in 16:43 and John Blatchford 3rd (17:23) as Hamilton-Wenham beat Pentucket.
Emily DeMarco was 2nd overall in 20:01 as Ipswhich fell to Masco. Annie Zampitella had an excellent 20:54. Gwen Ellis ran 21:32 for Masco.
Hamiltion-Wenham beat Pentucket with strong races from Jeanine Zheng (19:44), Olivia Horgan (19:51, and Emily Horgan (20:02).

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Arianna Maida had a great performance at the Catholic Memorial Invitational XC Meet at Franklin Park on October 19. Her 19:48 was 5th overall. Sydney Packard ran 21:18, Avery Hayes 21:40, and Mary Pasquale 22:21,
For the boys, Christian Gentile was 2nd overall in 16:25. Eric Loehle ran 19:32, Matt Loehle 20:20, Nick Tambini 20:41, and RJ Silva 22:07.

Abby Walsh won the 2.1 mile freshman race in 12:09 at the Twilight Meet on October 19. Brian McPherson was 2nd in boys freshman race in 10:07.

On October 21, Ipswich's Emily DeMarco was 2nd overall in 20:10, followed by Annie Zampitella (21:18), Maggie Brown (21:29), and Brooke Robishaw (23:48).

On October 22, Hamilton-Wenham won its 108th straight dual meet and 9th straight Cape Ann league Small championship. Captain Emily Horgan led he way in 23:32, with support from Meghan Stone (23:41). Meanwhile, Masco won the Cape Ann Big championship with help from the dependable Gwen Ellis (24:01).
The Hamilton -Wenham boys also won the Cape Ann Small championship, with strong runs by Matt Gillis (17:31) and John Blatchford (17:34).

Arianna Maida was the overall winner in 20:01 at the Catholic Central league Meet on October 24. Sydney Packard was 7th in 21:00 and Mary Pasquale 10th in 21:56.

The Hamilton-Wenham girls xc team won its 6th straight Cape Ann League Open Championship. Leading the way were Jeanine Zheng (18:51), Olivia Horgan (19:13), Meghan Stone (19:17), and Emily Horgan (19:41).
The Hamilton-Wenham boys were 2nd, with strong races from Matt Gillis (16:11) and John Blatchford (16:50).

At the Northeastern Conference XC Championships on October 28, Beverly freshman Abby Walsh was 3rd overall in 19:00. Adam Linsky helped Marblehead to 2nd place, and James Bailey (Danvers) was 13th overall in 17:14.

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Some Fall Race Results

Allen Beebe claimed victory in 1:44:31 over the Lowell Monster Dash Duathlon on October 27.
Carol Blanchard ran a Boston Marathon qualifier of 4:01:33 at the Bay State Marathon on October 20.
Karen Durante's 1:43:59 was tops in her age group at the Green Stride Half-Marathon in Newburyport on October 13. Francine Jones was 3rd in her age group in 1:45:04. Lauren Bonaccorso ran 2:01:30.
Karen Durante ruled her division (60+) in 44:13 (7:07) at the Tufts 10K on Oct 14.
Jen Rapaport also ran 44:13.
Larissa Park ran 5:49s to finish 46th overall in 36:08 in a field of 5,918.

Holly Madden's 1;27:52 at the BAA Half on Oct 13 not only gave her 1st place in the masters division, but put her in the prize money pool. Mabelle Chua used the spring and fall programs to get ready for her 2nd half-marathon in 6 months. Result? She ripped 7 minutes off her previous PR with a 1:54:47 over a tougher course this time.

Racing as part of the New England's Finest program, Linda Jennings won her division (60+) in 1:35:29 at the Hartford Half-Marathon on Oct 12.

Kath Hardcastle ran a 2:50:08 on Oct 6 at the Twin Cities Marathon.

Jen Rapaport ran 1:26:50 at the hilly Maine Half-Marathon in Portland on Oct 6. Cristina Winsor ran 1:37:34.

Hank Wilder ran a 3:24:13 PR on Sep 29 at Clarence Demar Marathon.

Jen Rapaport was 2nd woman (4 seconds from 1st) in 19:02 at the Poker Run 5K in Rowley on Sep 28.

At the Tavern-to-Tavern 5k in Cambridge on Sep 22, Holly Madden ran 18:29, good for 2nd overall and 1st master.

Peter Guza ran 3:01:41 PR at the Via Marathon in Allentown (PA) on Sep 8.

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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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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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