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2017 Scottish Highland Retreat


2017 Classes Getting Underway…

2017 Strength and Core mid-day class

**The winter session of Strength for Endurance Athletes will pick up again in mid-January. The class offers a fast-paced and strength-specific routine that focuses on core, stability and single-leg movement. Short bouts of plyos and cardio will complement the functional strength work, and no two days are ever the same. Come prepared for an excellent workout while prepping your body for an injury-free season!

The class is led by Sustainable Athlete Coach Sarah Russell who recently returned from 2 years in Spain where she trained all levels of runners and triathletes. Sarah is a world-class competitive triathlete who tries her best to convince people that strength work is a critical component to an endurance athlete’s training and success! In class she will meet you at your level of comfort and adapt all exercises to one’s ability.

When: Mondays and Wednesdays, 12-1pm
Dates: Starting January 18th, ending March 29th
Cost: first class free then $175
Visit Instagram: to learn more of Sarah’s classes and routines @sustainable.athlete.endurance
Text: for questions or to register, 207-749-3489
Email: sarah@thesustainableathlete.com


2016 Friday Night Fights Stage Race – General Classification

The following is a quick recap of the 2016 Friday Night Fights Stage Race held Jan. 28, 29, and 30th. Eliot Pitney and Carrie McCusker continued to dominate the pointy end of the peloton with 2016 Heavyweight Belt Titles. Zev Myerowitz and Mike Stivaletti rounded out the men’s podium with Stephanie Makouly and Heather Gillespie respective 2nd and 3rd for the women. This year introduced a fun team component in which the 3rd and final stage generated one time for the team members to share. The top women’s team was Blazing Saddles consisting of Heidi Watson, Christina Cracolici, Renee Towne and Darci Holland. The top two co-ed teams were the scrambled Tall Sock Racing Teams followed closely by the TBD Turbos.

Complete Stage and General Classification Results can be viewed here:

2016 Friday Night Fights Stage Race – Stage 3 Results

The third and final stage of the 2016 Friday Night Fights Stage Race took place on Saturday morning, a short few hours of sleep after the PM Friday session:-) Stage 3 was a draft legal, 10 mile course with the 3rd rider in each team of 4 stopping the clock. The teamwork was impressive across the board with many teams staging a comeback mid-race as they further figured out the technique and feel of the computrainer draft function. The time and experience in the paceline was apparent as the Downeast Racing squad set the best time of the day in 24:17.7. Team runner-up, and top Coed Team, was Tall Sock Racing 2 with a very well orchestrated attack on the 10 mile course in 27:23.9.

Complete Team and Individual Times for the 10 Mile Course as follows:

2016 Friday Night Fights Stage Race – Stage 2 Results

Maine cyclists sure know how to have a good time! Teams returned for Stage 2 of the 2016 Friday Night Fights, a torturous 5.1 mile uphill climb. We had a new winner on the men’s side with some incredibly tight racing across the spectrum. Congrats to Zev Myerowitz on staying on the front end of the Downeast Racing Freight Train and to Carrie McCusker being the high scorer on the Team “TBD Turbos”.

The Team standings have remained close and much weight will being placed on tomorrow’s, third and final stage — The 10 Mile Team Time Trial! Congrats to Blazing Saddles for continuing to lead the all women’s team division and to Tall Sock Racing 1 for moving into the lead of the Coed division.

Individual Results for Stage 2 can be viewed here:

2016 Friday Night Fights Stage Race – Stage 1 Results

Congrats to all 9 teams taking to the new Stage Race/ Team format of Friday Night Fights! Two participants familiar with the HWT Belt and Titles from year’s past moved to the front of the GC; Eliot Pitney and Carrie McCusker both had great efforts. After a full night of racing the team standings are quite close with a competitive Co-Ed Division and many teams separated by one point.

Tomorrow evening will be a night for the hill climbers with an uphill stage and finally, Saturday morning will showcase teamwork on a 10 mile, draft legal, Team Time Trial. Rest and recover well!

Stage 1 Individual and Team Results can be viewed here:

Friday Night Fights Stage Race – 2016

Friday Night Fights is back for winter 2016! Once again, the format will provide a fun and competitive atmosphere for every participant; set your own baseline and set the tone for your 2016 season.

New for this year… A stage race format on consecutive evenings and a 4-person, team component.

Dates and proposed Stages are as follows:

Thursday, January 28th — 6.2 Mile Prologue (*will replicate course from former years for past participants to gauge current fitness)
Friday, January 29th — Uphill Time Trial
Saturday, January 30th — Team Time Trial (teams of 4 will compete with the drafting function “on”, 3rd rider on the team across the line stops the clock — Team Riders will receive the same finish time towards the overall standings).

Thursday and Friday will have starting waves at 4 PM, 4:45 PM, 5:30 PM, and ~6:15 PM. Saturday will kick off at 7:00 AM (7:45, 8:30, 9:15…) Team Captains may be designated to sign up a team (of 4 participants) and select a preferred starting time. Friday Night Fights will be scored similar to past years as individual stages and as a general classification/ overall. Team scoring will be determined by the top 3 riders per stage (one co-ed, on mixed teams) and individuals will share their team, overall time, from the Saturday drafting event. We will do our best to adjust wave start assignments based on personal schedule, but largely assigned on a “first sign-up” basis. This initial FNF Stage Race will be capped at 8 Teams and pricing is $175 per team of 4.

Tentative Scheduling for start waves as follows:
(Thurs/ Friday PM)
4:45 – Tall Socks Racing
5:30 – Dames and DBags and Blazing Saddles
6:15 – The Furles and Beauty and the Beasts
7:00 – Downeast Racing and 2 Dudes, 2 Brunettes, One Win

(Saturday AM)
0700 – Tall Socks
0745 – D & D’s, Blazing Saddles
0830 – The Furles, Beauty and the Beasts
0915 – Downeast Racing, 2 Dudes, 2 Brunettes, One Win

Upcoming Group Training

Check out some of the upcoming group training opportunities with The Sustainable Athlete and Fleet Feet Maine Running!

Fleet Feet Maine Running’s “Double The Fun” – No Boundaries 5km

Where: Fleet Feet Maine Running, Portland
When: Program meets Tuesdays, starting September 1 at 5:30 PM
Who: Anyone who wants to complete a 5K and/or those that desire to improve upon past performance.
How Much: $150 for NoBo 1 (first-timers), $125 for NoBo 2 (5km graduates), $100 for WalkFit (Walk Interest Only)
Goal Race: Are you ready for double the fun? This 12-week fall session will prep you for not one, but two 5k’s! We will target both the Fit at 5k (complimentary entry with registration) and the Turkey Trot 5k (entry not included with registration).
Coaches: Denise Goode and Roger Morse


Sustainable Circuit Training w/ Coach Monica

A new semester of Circuit Training for Runners starts with Coach Monica Swan, August 11th. This class will meet bi-weekly, Tuesday and Friday middays at 12:15 – 1:00 PM. This class targets activation of running specific muscle groups and functional strength to keep the body running strong. In addition to classic body-weight circuit training, participants will utilize the TRX suspension training system to further address strength, power and mobility. The fall semester runs from August 11th – October 6th. **No class on August 21st.

Where: Fleet Feet Maine Running on Monday and Wednesday mornings at 6 AM
Who: Anyone looking to improve core strength, reduce risk of injury, and improve sport specific strength
How Much: $120
Coach: Monica Swan


Computrainer – March Extension

It is always our hope and early winter visualization that our tires will be hitting the pavement in March… this, however, is not looking viable. We are extending the Saturday Endurance Cycling on the Computrainer. Class will meet from 7:30 AM – ~9:00 AM on Saturdays, will include 4 sessions, but *will not meet on Sat. March 21st.


Friday Night Fights – Hill Climb

Round 3 of Friday Night Fights headed for the hills with a 3 mile course of varying grades between 3 and 9%. There were impressive efforts across the board as riders fought to find that rhythmic application of power to net the fastest time up the hill. Nicholas Wilkoff started his 2015 season with a monster climb effort, netting the fastest time in 11 minutes flat. Nick was followed closely by Zev Myerowitz and Hank Pfiefle. Carrie McCusker climbed to 5th overall and top female in 12:32.4, followed by Sara Huston.

Results for the 2/5 Hill Climb: 2_5_15_3UphillTT

The fourth and final Friday Night Fight will take place on Feb. 27th. Thanks to all that made it out!