Going the Distance

Tina Dowling Wins Marathon

Tina won the Mohawk-Hudson River Marathon on Oct 11 in 2:56:33. It was a PR by 11 seconds, and Tina says she "couldn't have done it without my support crew - Glenn Simm :-)) and the best running coach of course, Fernando!!"

Fall Program Continues thru Nov 17

The GTD fall coaching season continues through the week of November 17.
The last Tuesday evening onsite track session was October 27. Although there was a gentle rain (hardly noticed) and darkness fell, many GTD runners were there. The clocks move back this weekend (November 1), so Oct 27 was the last evening onsite track session for the fall.
However, Fernando will be sending track workouts for the next three weeks to all fall program runners, and you are encouraged to enjoy them during daylight as your schedule allows. Many are arranging to meet with their group-mates or other GTD runners.
This is also a good time to run some races. And it's a good time to ease back, especially if you've run a hard marathon or other race as your target.

Lory Cavanagh at Marine Corps Marathon

Bay State Marathon

Fernando's day started on Sunday at 4am, after he spent the last few days sending instructions ("little" and "big" things) to GTD runners who had the rain and cold waiting for them at Bay State.

Did it work? Were GTD runners ready? Did they execute? Check the results and the many PRs.

Dan Frank writes --
"Fernando,
I just want to thank you from the bottom of my heart for putting me over the top this year. I have finally lived up to my potential and PR'd in the half, 5 (or almost 5-miler at Ollie's), 10k and marathon. Now that I've finally broken the psychological barriers that were in my way, I look forward to more torture, punishment and faster finishes.Thanks again,
Dan"

Special award for training and execution to the 1st time marathoners --
Kara Sotirakopoulos, Kelly Zeeh, Donna Phaneuf, Elisa Colella, Robyn Pringle

At the Great Island 5K

[photo courtesy of Roger Pringle]

BAA Half

Brian Reeves and Linda Jennings
Totally trained with GTD.
Totally committed.




Brian was 3rd in his age group.
Linda was 3rd woman over the age of 40.

photos courtesy of Frank Row

What it's all about

Frank Row and Brian Reeves raced the Applefest Half-Marathon Relay on Sep 26, finishing 2nd master team (3rd overall) in 1:17:59 (5:57).
Frank writes -- "Brian and I ran a very good time (1:17:59) and placed 2nd in the Masters category - Brian ran a spectacular first half for an average of 5:49/mile for 6.4 miles (a 10K personal best) giving us a 30-40 second lead. Frank suffered on the hills a bit but still averaged 6:07 for 6.7 miles. It was a thrilling chase to the finish being inches out by only 8 seconds to the Fratini brothers who we beat last year. Great stuff!!!"



Frank to Brian -- "Today's competition reminded me of why we do what we do - for the pure exhilaration and joy of it."
Brian -- "I look forward to the rubber match next year with the Fratini Brothers! We ran a hell of a race and the Fratinis knew it and responded with their best effort. This is the type of head to head competition I thrive on and I know you do too. Win, lose or draw it brings out the best in everyone."
Frank -- "Yes, we will return next year to Hollis!! Great competition begs our return. Thanks for the splits. I looked up our last year's time and this year's was 59 seconds faster. Older but not slower, we are!!!"

Thank you, Frank and Brian.

Track, September 22

It all started with Steph Hirst walking across the field to the 200 mark, where the "roadies" would begin their workout. Steph took spectacular photos at the Lone Gull 10K on Sunday. Here she is. We're not showing her doing those opposite hand to opposite foot stretches as she walked across the field. She did them! Good job, Steph!

Commotion. Confusion. Annie has the "marathon" cards and Fernando has the "roadie" cards. That's wrong for this workout. Kara Haas and Annie meet to exchange the cards. Another track crisis resolved.

Then it begins.

How could there be so many runners smiling when doing this workout?

They must know something. It's about running, track, and of course listening to the coach.

See for yourself.

Lone Gull Results

Check the Lone Gull results for GTD runners. And don't miss Steph Hirst's photos.

Fall track continues with coaches Fernando Braz and Annie Starrett.

Track, September 15

Staying ahead of the mosquitos.

Ollie Results

Check the Ollie results for GTD runners. Note that many are training for fall marathons and use fall races as tempo efforts. Some impressive tempos.

Fall track continues with coaches Fernando Braz and Annie Starrett.

Welcome Olivia
Congrats to Amy and Henry

"Amy and I are thrilled to announce the birth of our newest family addition Olivia Kathryn Wilder.
"Olivia arrived at 9:23 p.m. on September 4, 2009. She's tipping the scales at 8 lbs. 5 oz. and matches her brother's birth length at 19 inches long.
"Mom and baby are both doing great and should be home on Tuesday. We can't wait for everyone to meet our new daughter.
Henry, Amy, Nate & Livy"

Track, September 1

Cool weather makes each lap shorter. The pace quickens and volume increases, but the moment of blistering summer heat is gone -- oh, there will be a few more days in the next month -- and we focus on speed and endurance. And our fall racing goals seem within reach. But we have to do the work. There was a lot of work accomplished on the track this night.

To see some of it, go here.

Track, August 25

There was a lot of focus on this humid evening. Even the "roadies" had long intervals.

Track, August 18

BOY: On a hot summer night would you offer your throat to the wolf with the red roses?
GIRL: Will he offer me his mouth?
BOY: Yes

GIRL: Will he offer me his teeth?
BOY: Yes

GIRL: Will he offer me his jaws?
BOY: Yes

GIRL: Will he offer me his hunger?
BOY: Yes

GIRL: Again, will he offer me his hunger?
BOY: Yes!

GIRL: And will he starve without me?
BOY: Yes!

GIRL: And does he love me?
BOY: Yes

GIRL: Yes
BOY: On a hot summer night would you offer your throat to the wolf with the red roses?

GIRL: Yes
BOY: I bet you to say that to all the boys.

On a hot summer night would you run a track workout?
Yes

And love it?
Yes

You're a runner.
Yes







[Meatloaf said it all . . .]

Fall Track Has Started

Don't miss the best running program in New England.
See the banner above to sign up.

Liz Camire at 24 Hour Race

Read about Liz's astounding performance on July 24th.

Sarah Prescott

Sarah Prescott captures the competition and joy of running extremely well. Competition is the drive to achieve personal goals as well as the drive to beat somebody in a race. Even if it's your track partner. That's running.

Lisa Doucett, chair of Women's Long Distance Running for USATF-NE, recently profiled Sarah in The Exchange Zone.
Read it here.

Track on July 7/8

The July 7th GTD workout was held on the 7th and 8th due to predicted lightning on the 7th.

Whichever night you ran, it was good.
The July program is an adjustment, a re-setting of pace and volume.
It's a transition between the spring and fall programs, and for those with a fall marathon on their schedule, it sets the stage for the marathon training program that begins soon.
If you have questions or concerns, contact Coach Braz.

Introducing NutriPoise

Are you looking for nutrition counseling to help you get the most out of your training?

Take a look at Nina Caron's NutriPoise program.

Track, June 16. Are you there?

At the races . . .

Read about it here.

Snowflakes

They say each snowflake is different. Unique. No two are identical.

This writer has been running Fernando Braz's workouts since 1993. That's over 650 track workouts.
No two have been identical.
June 2nd was no exception.
Another snowflake.

How does Coach Braz do this? He works at it. Each week, each year. He finds more and better ways to give his runners the best opportunity to reach their potential, their goals. If you're doing last year's workouts, you are missing what's new and always better. And next year it will be different again.
Do you notice how Fernando watches you running the workout he designed? He's learning from what you're experiencing.
If you're not being coached in a program that grows each week . . . you're not being coached.

Trouble in Track City

On a cool May 26th night, Annie explained the workout. It took some time. Fernando smiled and nodded. Was it longer in reality than it seemed as we shuffled about at the start and thought about it?
Yes.
Was it "less" for the many who had raced over the glorious holiday weekend? Yes, perhaps.
As always, the key was finding that sweet spot toward the end of the workout, that moment, that interval, that (perhaps tonight) 1200 that was what it was all about.
Our moment of zen, as Jon Stewart would say.

No Rung Skipped

It was a perfect track night on May 19. Even the several dozen hefty Canadian geese in the infield honked in tune.
Air remained crisp. We have not experienced heat yet. When it strikes, we will not whine.
Workout seemed long. A long ladder, starting at the top, as preferred by Joan Benoit Samuelson. And Coach Braz.

USATF-NE Grand Prix Results

GTD runners from 5 clubs have great performances in a 12K.
GTD results here.
Complete results here.

Old and New

Friends on the track.
At the 4th spring workout on May 12.
Crisp weather and the track was smooth and perfect.
We think we're all doing the same workout, but we're not. No, it's not only the different pace, from group to group.
Fernando also changes the length and number of the intervals, and the order the group runs them. It's all about what will fit YOUR group.
As the season moves along, more and more familar faces join the sessions, and blend with those discovering for the first time what the Coach's workouts are all about.
If you've run them in the past, you know how they pull you to return. And when you do, you'll find your trackmates from the past. And new friends to grow with.

Whisper of Perfection

The 3rd spring workout was a thundering whisper of . . .
Dozens of companions silently (and not so) slipping around the track. Perfect? Yes . . . if you were there.
For more, read Sarah Prescott's May 5th blog entry.

Damnation of Faust

Appropriate enough, after the blazing 2nd workout of the GTD spring season, I listen to the Berlioz masterpiece in the Munch BSO recording, again appropriately enough we'll be in Symphony Hall on Wednesday night for the Berlioz Te Deum, a good salve for tonight's stress -- the workout.
Yes, the workout. Not the devil, just the 400s, the 200s. Off the track for some parts.
Fernando and Annie manage the many runners in many groups with care and focus. We all think they are coaching us, personally, nobody else. There's a magic to these sessions at the track.
It's hard work. But whatever pace you've run that 400, you are glowing as you walk away at the end, promising your mates to "see you next Tuesday."

Sons of Italy Thanks

Fellow GTD trackmate Marshall McCloskey writes --
"I would like to thank the many GTD track participants who volunteered to help out at the Lawrence Sons of Italy 4th of July 5K and 5 Mile races. The success of the event was absolutely dependent on having you there, and it was heartwarming to have such a turnout. I can't begin to express my gratitude. What a wonderful group of people! Let's carry on!"

11th Winter Workout, Tuesday, Mar 17

As much as we love a tough workout, some of the sweetest running moments are in the "recovery workout." For those who ran the New Bedford Half-Marathon on Sunday, Tuesday evening's workout was all about control. And very much about enjoying the company, stories, and race highlights of your companions. "Serious" running includes having a relaxing workout with your "serious" running friends.

For those didn't run the half-marathon? Another evening of galloping back and forth, but no hills this time. Life is good!

10th Winter Workout, Tuesday, Mar 10

Sisyphus: a cruel king of Corinth condemned to roll a huge stone up a hill in Hades only to have it roll down again on nearing the top.
Compare with: training for and running a marathon.
Or tonight's hill workout.
Runners. We love what we do.

9th Winter Workout, Tuesday, Mar 3

It was a bitter cold evening on the hill. Next week we should have light for the entire workout.
Joy.
Again the pace down the hill was a key.
The wind was always in our faces, but truthfully, we joked rather than whined.
It was all good. We were a big group, at several paces, but we smiled in the darkening light, eager for the next set.
Runners. Sort of special people out on a night like this.
Next week.

8th Winter Workout, Tuesday, Feb 24

The coach adjusted the workout for those who raced over the weekend. Nice guy!

For others but not all, it was yet another version of hill repeats. Quick pace, progressively longer. And no slouching coming back down the hill.

7th Winter Workout, Tuesday, Feb 17

Ah, you thought you had it figured out.

That rest between the intervals was a . . . rest.
Nope.

It's timed. And guess what.
It's the key to the workout.
Not really a rest at all.

And the interval? A hill. Of course.

6th Winter Workout, Tuesday, Feb 10

You've done fartlek workouts. You've done hill workouts. You know what it means to increase your pace during an interval, from cone to cone. Now combine them all, and do lots of them.
Training for a spring marathon? You enjoyed your own nirvana at the 6th workout.
And yes, weather was perfect.

5th Winter Workout, Tuesday, Feb 3

We finally had a REAL winter workout. Enough snow falling to make the road interesting. It was a beautiful evening for those who embrace New England weather in the winter. A couple of us did. At the coach's recommendation, we worked the hills and beat a path up and down, with each ascent crunching new snow.
After the workout, the falling snow melted on our warm faces.
Is this a great sport or what?

4th Winter Workout, Tuesday, Jan 27

Perfect weather again greeted the enthusiastic GTD runners who romped through Coach Braz's workout on a crisp night. Ok, it was cold until you warmed up. And then . . . perfect. Coach seemed to be wearing white pants. Getting ready for tomorrow night's snow?

3rd Winter Workout, Tuesday, Jan 20

Fartlek
It means "speed play" in Swedish, and it works on your aerobic energy system due to the continuous nature of the workout. The difference between this type of workout and a continuous one is that the intensity or speed varies, meaning that aerobic and anaerobic systems can be put under stress.

Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891–1983). "It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training."
[adapted from Wikipedia]

Next on-site session is Tuesday, January 27th. If you have not yet signed up for Fernando's customized program, it's not too late.

2nd Winter Workout, Tuesday, Jan 13

Once again the weather was perfect for the second night of the Going the Distance Winter Program.

After warming up, it felt almost warm. The air was wet with perhaps a touch of snow -- but nothing fell.
Tonight it was hills. Up and down. Up and down. There was a beauty to the runners romping up and then gliding down. It was about running. Hills.
Next on-site session is Tuesday, January 20th. If you have not yet signed up for Fernando's customized program, it's not too late.

1st Winter Workout, Tuesday, Jan 6

We had perfect weather for the first night of the Going the Distance Winter Program.

All groups at all levels had focus. You could taste the energy and enthusiasm as group after group zipped along, passing each other with waves and smiles along the half-mile site.
Go here for more on the the First Workout.
Next on-site session is Tuesday, January 13th. If you have not yet signed up for Fernando's customized program, it's not too late.