Volume 3
This edition of WoW highlights a DIII program that can boast both team and individual success. Additionally, they hail from the flatland region of NH so that makes some of their accomplishments at the famous Derryfield Park even more Impressive. Of course we are talking about Portsmouth Christian Academy in Dover NH. On the men’s side, led by Jonas Teeter, PCA finished 4th at the divisional meet and earned a team advancement to the Meet of Champions in 2023. This was a progressive build up where they finished 6th in 22, 7th in 21, and 13th in 20. On the women’s side, no one can forget the dynamic duo of Liza Corso and Brianna Malone. Liza was an outstanding high school runner who just competed in Paris at the Paralympics. Malone took down more than one state championship across both cross country (2020) and track and field. Under new management after the retirement of Coach Mike Shevenell, let’s see what the PCA Eagles use as their go to workout this season!
NHXCTF: Who are you?
“Keith Teeter & Justin Malone. We have been assistant coaches at PCA for the past several years and this is our first year as Co-Head coaches.”
NHXCTF: What program do you represent?
“Men’s and Women’s XC & TF at Portsmouth Christian Academy”
NHXCTF: What workout would you like to feature from your program?
“30-20-10 Max Velocity HR Workout”
NHXCTF: How long has this been a go to workout?
“Justin and I have used this workout in our own personal 5k training and have seen positive results. It is a fun Fartlek style workout where it removes the pressure of hitting specific times and focuses on feel and getting your HR to Max level. Our students have done this run once and they have shared that they love it! The variation makes it feel so much more fun!
NHXCTF: What part of the season do you usually implement this workout?
“Late September through Early October.”
NHXCTF: Where did you get the workout and how did it come about?
“There are many variations of this workout but here is one example posted on Runners World. We have been working to try to find and mix the right balance of Race Pace workouts during this competition season. We wanted to break up the standard 1k or mile repeats with some standard Fartlek type runs that are exciting for the runners and give positive results. This workout allows us to get some of that variation. We have an awesome campus at PCA with a large field that is about 1k in circumference. This allows our runner to do continual loops while being able to hear the guidance of the coaches whistles to change paces. We give 3 whistles for the 30 second pace (We use Steady pace faster than Easy and slower then Tempo) then 2 whistles for the 20 seconds pace (Target 5k pace), then 1 whistle for the 10 second pace (all out sprint Hit Max HR). This is a continual workout so we don’t have a stop rest. When we did this with our students we did 4x(5x (30-20-10) + 2 minute jog recovery). For some of our more jr. runners we slimmed this down to 3 sets. This workout allows each runner to run at their own paces and get the intensity level that is needed for each runner individually.”
