XC Edge
Have a great 2019-20 school and sports year
See you in the Summer of 2020


When and Where

Comprehensive Cross-Country Program
2 Weeks Offsite Prep
► June 22 -- July 5 (2020)
6 Weeks Onsite Conditioning
► July 6 -- August 16

Onsite-only Cross-Country Program
6 Weeks Onsite Conditioning
► July 6 -- August 14

Onsite Training Days
Monday + Wednesday + Friday
8:00 to 9:30 a.m.

Onsite Location
to be announced


If you have any questions or would like to express interest in the program, please send us an email.


What are the xc onsite sessions all about?
Go to this link for photos.


GTD Cross-Country Staff

GTD Program Director
Fernando Braz
Go to this page for information about Coach Braz.

Dave Smith

► GTD Director


Peter Cirafice
► Peabody High distance coach
► competitive runner and triathlete for over 30 years
► completed 34 marathons (2:39PR)
► completed over 200 triathlons, including 7 Ironmans (4 in Europe, 1 in Canada, and 2 Kona World Championships)
► completed over 100 duathlons (including 3 World Championships in Switzerland)
► PRs include 4:37 mile, 9:47 2 mile, 15:53 5K, 33:09 10K, 73:45 half-marathon, 10:10 Ironman
► expertise in blending nutrition, yoga, cross-training to develop HS athletes


Colette Madore
► Central Catholic cross-country head coach; indoor/outdoor distance coach
► cross-country coaching since 2003; track coach since 2011
► named Cross-Country Coach of the Year for 2016 by Lawrence Eagle-Tribune
► competitive runner for many years; completed 9 marathons


Dawn McGrath
► Peabody High distance coach. Former Track & Field Head Coach at St. Mary's (Lynn)
► Holds the following certifications: USATF-L1, Certified Personal Trainer, Fitness Nutrition Specialist, Certified Interscholastic Coach
► Has competed in road racing, track, and cross country. In 2014-2015, won the 3K (35-35 age group) at Master's National Indoor Track & Field Championships
► Between ages 38 and 42, ran the following PRs: Mile/road: 5:33, 3K/track: 11:01, 5K/road: 18:45, 10K/road: 39:35, Half-Marathon: 1:25, Marathon: 3:18
► After a professional career in public education, Dawn switched to coaching, where she found a natural link between education and her passion for all things running, fitness, and wellness related. She works with clients of all ages to help them realize that a healthy balance is attainable. and sustainable. For more, go to Well Together Now.


Emily DeMarco
► Ran at Ipswich High School
► Won 2 divisional outdoor state championships -- mile in 2014 and 2-mile in 2015
► 3rd place in division 2 xc championship, 2016
► PRs 5:02 mile 10:55 2 mile
► Set 5 school records, named Cape Ann League Runner of the Year twice, won 5 league titles
► Currently studying and running at Boise State University (Div. 1)
► Majoring in psychology with future plans of becoming a forensic psychologist


Sue Kiley
► Andover High School cross-country head coach for boys and girls
► Coaching Certifications: RRCA Distance Coach, VDOT O2, USATF Cross Country Specialist
► Co-owner of BTB Boston, which provides personalized coaching of distance running
► Began competing in running at age 13 on the track and cross country teams at her middle school. Continued competing on high school and college teams. Since then has raced from 5K to marathon. In track, loves mid-distance.
► Racing PRs (all under the guidance and coaching of Coach Braz): 5k 18:50, 5 Mile 30:46, 10k 39:14, Half Marathon 1:26, Marathon 3:19



Comprehensive 8-week Program

GTD’s 8-week comprehensive program is for collegiate, high school, and middle school student-athletes who are training for the fall cross-country season.

The 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.

Your training can be coordinated with your coach’s existing team summer program.

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

The comprehensive program is 8 weeks of progressive training.
To supplement the onsite sessions, athletes in the comprehensive program receive a week-by-week progressive training outline.

Athletes will train with appropriate peer-level groups.

6-week Onsite Program
The optional 6-week program includes 18 sessions with disciplines that support an athlete’s existing summer training program.

What's it like at an early morning xc conditioning summer session?


Frequently Asked Questions -- and Answers

Question -- Can someone miss time in the program and still participate?
Answer -- Yes. The program has the flexibility and ability to implement conditioning to those who miss onsite sessions. Please tell Coach Braz when you will miss a session so that you receive a conditioning model to stay on track with the program's progressive discipline.

Question -- Will the program continue to offer conditioning during the non-supervised days?
Answer -- The Comprehensive program provides a weekly conditioning guideline that includes off-site training.
Note -- For some athletes, if not many, captain's practices may be on Tuesday and Thursday. If this is the case, the captain's practices will take precedence over the GTD workout for those days.

Question -- Who do I pay? If I miss time, is the program pro-rated? Are refunds available?
Answer -- You may pay online at this link, with a check made out to GTD, or in cash. The fee is $205 for the Comprehensive program and $180 for the onsite-only program.
The program is not pro-rated.
Refunds are not available.

Objectives

Agility

Balance

Cardio

Flexibility

Form

Technique

The Edge