The Wicked Running Register August 2013 • Priceless
EST. JAN 2010
Ask the Coach
Q&A
With Mike Toomey
From Mickel McClish: Q: When training for a marathon, when is the right time for a massage and what type should it be?
A: The correct time is whenever possible! In reality...at least once every 2-3 weeks and maybe more as you move closer to the big day. Try to see a person that is well-practiced in sports massage/ deep tissue. When I was still competing, I would get a 30-minute routine on my legs once per week and a full routine once a month to get the back as well while in racing season. In my own massage practice, most of the athletes I see come in for 30 minute sessions. This way they can come in more regularly and keep costs down...and this lets them stay ahead of injuries because we catch them early.
From Kate Fox: Q: We constantly train running up hills, but I find running down hills to be challenging, albeit for different reasons. Do you have any recommendations for how to handle a steep downhill in a race or training situation?
From Michael Harvey: Q: Most of us know to carb load before a marathon or half marathon, but what should we eat before short intense runs like an interval workout or a 5K, and when should we eat it?
A: On downhills, increase your stride
definitely something you want to practice on a low intensity day. Good places to start are foods like toast or a bagel with peanut butter, yogurt with some trail mix, oatmeal, or some white rice. I usually slice up a banana for my toast and oatmeal to spice things up a bit! Bon appetit!
rate...but don’t over stride. Running downhill, your stride will naturally cover more ground than it would on the flat so you can take shorter strides to keep balance if needed. Keeping your feet low will also give you more control. As for the arms, your elbows will drift up and to the side a bit...that’s OK. A good analogy of the elbows is a tightrope walker lifting his/her arms. Also...practice this when able, you may want to ask your coach for more hill workouts so you can run back down!
4th Annual Fall Frolic 5K & Fun Run Sunday, October 6th 2013 9:00 a.m. Fun Run; 5K starts at 9:30 a.m. Lynch Park, Beverly, MA www.fallfrolic5k.com Hosted by: Beverly Elementary School PTOs
A: Your pre race or workout snack is
If you have a question for Mike, send it to newsletter@wickedrunningclub.com and it will appear in the next newsletter. This month’s shirt winner is Michael Harvey. Contact Mike at mike@ mypersonalrunningcoach.com to get your gear. NEXT TOOMEY CLINIC 6 Week Wild Turkey Running Clinic Thursdays (6:30pm) 10/24-11/28 @ Salem Willows Cost is $65 ($55 for Wicked Running Club Members) Ideal for ALL levels and will focus on training for 5 mile Wild Turkey Race. www.mypersonalrunningcoach.com
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The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
Presidential Perspective
Wicked Board 2013: T.R. Ramsdell
Can you feel it? You can almost smell it. It’s fall marathon season. Just take a peek on Facebook and it seems that all our running friends are training for some kind of distance event this fall. I’ve seen folks training for New York, Chicago, Baystate, Disney, Marine Corps, Philly, or any one of countless marathons. But before you go feeling left out if this doesn’t apply to you, relax. You don’t need to run a marathon to validate your running career. I’ve always maintained that people that run marathons are nuts. Myself included. And although I’ve just signed up for my 10th, it’s funny, but every time I hear someone mention running a marathon, I cringe. This is a huge thing to commit to. I always say, that most runners are in 1/2 marathon shape at any given time. If I said to you “Hey, there’s a 1/2 on Saturday, you wanna do it?” You might say “Yeah, let me change my Wednesday run, and I’ll meet you there.” No problem right? But if I said to you, “Hey, wanna run a full marathon?” Holy crap, that’s 3 months of crazy training, ramping up, tapering back, keeping an eye on nutrition, wow! It is a monumental undertaking training for one of these things. But don’t fret my little “non-marathon” runners. I admire you just as much as those that “run long.” I’ve always maintained that the 1/2 is the perfect distance. It’s long enough to totally impress your non-running friends who can barely run to the fridge and back during commercial breaks. “Oh my God, you ran over 13 miles? Continuously? Without stopping? Are you insane?” But, it is short enough to not “ruin you” for a week or more after. Hell, I’ve even run a 1/2, and gone to work for the rest of the day. It’s a nice comfortable distance. The perfect distance. It’s long, but easier on your body. My point of this is, don’t feel that the marathon defines you. Not all of us will run one. We don’t need to. Some folks are better suited for this kind of adventure, and you shouldn’t feel that you are lacking if you chose not to do one. Wicked is a running club that embraces all runners, of any distance. Don’t let someone else’s running career dictate what you will do. If this is what you want to do, I applaud you and will help you in any way I can. There are many great runners, even within our own club, that will never run a marathon, and that is fine. So, I say to you, I admire you for running. Any distance. The fact is, you are getting out there, lacing them up, and getting it done. You guys are amazing to me, and I’m impressed every time you tell me that you’re going after it. No matter what the distance. Happy running, T.R.
President: T.R. Ramsdell mopartr@comcast.net Vice President: Kenny Hewson khews114@gmail.com Treasurer: Melissa Jaynes melissa.jaynes@gmail.com Secretary: Alison Phelan alphelan2@gmail.com Membership Director: Michele Campbell michelecampbell@yahoo.com Clothing Director: Michael Harvey wickedrunninggear@gmail.com Member-at-Large: Doug Bollen dougbollen12@yahoo.com Member-at-Large: Mike Toomey mike@mypersonalrunningcoach.com
Non-Board Positions Newsletter Editor: Michele Campbell newsletter@wickedrunningclub.com Grand Prix Series Co-Coordinator: T.R. Ramsdell mopartr@comcast.net Grand Prix Series Co-Coordinator: Don Gallucci dongallucci67@gmail.com Webmaster: Tim Short tim.short1@gmail.com
The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
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Wicked Grand Prix Series 2013 T.R. Ramsdell
Hang on kids, we’ve got a lot to cover. First up, The Derby Mile: On Friday night, August 16th, 52 Wicked runners took on my favorite race of all time. It was a little warm, there were some issues with the timing company, the refreshments were a little hard to find, but I still love this race! A one mile, elbows flyin’, drag race from the Willows to Pickering Wharf. What could be better? How about a relay? On Wednesday night, August 21, Wicked sent an unprecedented 14 teams to Lynn Woods for the annual relay race. Wicked did AMAZING! Of the 14 teams, we had 8 medals! There was an issue with the timing, so awards weren’t given out that night. Results were posted the next day, and we’ve picked up the “bling.” Of course I would’ve been happier if we could’ve received our medals in front of all the other clubs that night. I love making them listen to “Wicked Running Club wins again” over and over,
but I would rather have accuracy, and not have medals given out mistakenly. Our after party at Prince pizza was a huge hit. You hungry animals managed to down 17 pizzas! Thanks to all of you that came out and took on the woods that night. Congrats to every one of you! If I haven’t seen you yet to give you your award, drop me a line so we can meet up. The Lake Winni relay was next. Doug Bollen organized it this year and entered 5 teams. This run is a perennial favorite, and a great way to spend the day with friends. A reminder that all relays are worth bonus points in the Grand Prix series. Great job Wicked teams! And last on our list is the Lone Gull 10K in Gloucester this past Sunday September 15. It’s a beautiful rolling course along the shore. But don’t let the beauty and serenity fool you, this course is fast. Which is probably why it’s in the USATF series this year. There were
REGULAR race series: March 17 Olde Salem Greens 5k Cross Country, Salem. May 2 Pipestave Hill 5k trail race, W. Newbury July 30 Yankee Homecoming 10 miler, Newburyport Aug. 16 Derby Street Mile, Salem Sept. 15 Lone Gull 10k, Gloucester Oct. 20 Baystate 1/2 or full marathon, Lowell (your choice, both will be scored) Nov. 28 Wild Turkey 5 miler, Salem Dec. 15 Festivus 5k, Salem And the relays: Aug. 21 Lynn Woods Relay Sept. 7 Lake Winni Relay Dec. 8 Mill Cities Relay For more on the series: http://bit.ly/16PRKmF some insane times posted at this year’s event. Len Femino took over the race a couple years ago, and continues the tradition of a full breakfast after the run. I hope you didn’t miss it! That should keep you up to date for a while. Every month I remind you, so this one will be no different. WEAR YOUR WICKED GEAR AT RACES. I can’t cheer you in if I can’t spot you quickly. And since Michael Harvey has a brand new shipment of our new and improved race singlets, you have NO excuses! Contact Michael at wickedrunninggear@gmail.com and get a shirt.
At the Fun Spot: Julie Arrison, Lisa DiBella and Tim Short cheer for Wicked at the finish of the Lake Winni Relay.
Hope to see y’all at Bay State. C’mon, who’s in?
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The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
Race Review Lynn Woods Handicap Race • August 28, 2013
YAY BRIAN! You rock! Brian Chisholm
I’ve never reviewed a race for the Wicked Newsletter but I want to review this one, the Lynn Woods Handicap race. It was my race this year from start to finish. For those who don’t know me, I’m one of the slowest runners in the club. I came in dead last in the Stone Tower Challenge a few years ago. I normally have to scroll all the way to the bottom of the page on Coolrunning to find my name. My usual place at a Woods race is three or four from the bottom but I’m happy to finish. The handicap, however, is a different race. The idea of the Lynn Woods Handicap is that the start is staggered but if the handicaps are correct, everyone finishes at the same time. It works this way, Bill Mullen and Joe Abelone take the times of runners of the Lynn Woods Relay and calculate a handicap based on their 2.5 mile leg. I ran a 25 minute leg which is slow so I got a 0 (zero) handicap. I started at the gun, (zero minutes).
Runners would wait at the start line for their minute to click by so they could start. The fastest runners had to wait for 25 minutes before they could cross the start line. So yes, I was given the lead at the start, I just had to fight to keep it. I didn’t know I was in the lead at first. At the gun, the 0 handicaps and the runners doing the short race all started together. I was with a group of about 10 going up the first hill. As we passed the road going up to Steel Tower I looked at the runners beside me and they were all young and in great shape. I thought there was no way I could keep up with these kids, I’m gonna get crushed. Then when we came up to Goat Path, they all turned left and I was by myself. It got quiet all of a sudden. It was like a training run. I thought for sure that another 0 handicap was ahead of me so anywhere the road straightened out I tried to look as far ahead as I could for the lead runner.
When I got to the turn at Waycross Road I saw Larry Godbout sitting in a chair directing runners. I asked him how many were ahead of me and he said “you’re it.” I thought it was amazing that I was in the lead. I remember thinking that I could tell my grandchildren, (if I ever get any) that I led a race for 2.5 miles. Of course, I’d forget that part about the handicap. So I kept pushing as hard as I could hoping to save enough energy to look good at the finish and maybe place somewhere. Right where Waycross turns into Dungeon Road I heard footsteps. I was still running a 10:20 pace but the footsteps were about a 9. I turned and saw a tall, fit runner wearing a backpack coming on strong. He said “hi” to me and I said “hi” to him. I looked for a bib number but didn’t see one. So I said, “are you in the race?” He didn’t answer. He had earbuds in, maybe he didn’t hear me. Then I thought, maybe lead runners don’t chat a lot, they just say “hi” and then crush your lead. I really didn’t know, this being in the lead was all new to me. At the back of the pack I can chit-chat and post to Facebook the whole race and it doesn’t make much difference. At that point I thought I would keep pushing as hard as I could and hope this guy wasn’t in the race and if he was I’d still have a 3 mile lead story for my grandchildren. Dungeon Road from Dungeon Rock to Steel Tower was a long stretch. I couldn’t see backpack guy and was confident he wasn’t in the race. It was still eerily quiet. I knew there was 113
The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
runners chasing me down. I felt like the rabbit at the old Wonderland Dog Track but I kept pushing. I knew the course precisely but still had some doubt, thinking I may have missed a turn. Navigating a trail race is usually easy for me, I just follow all the other runners. Tonight I had to focus on every streamer and painted arrow. At every marker I saw, I said to myself, “thank you Bill Mullen.” It was like he was talking to me the whole race. Coming down Steel Tower I was still alone, still couldn’t hear anyone. My new goal was to be the first out of the trail and onto the field and if I got crushed on the sprint around the ball field, I would still have a story for those grandchildren. When I reached the trail turn-off near the parking lot I didn’t hear the usual cheering for finishers. That’s when I realized I might be first. I didn’t turn around to look until I got to the right field corner of the ball field. That’s when I saw Dennis Carmody and 3 other runners on my heels. I ran as fast as I could right to the finish and was told I had first place. Two days later and I still can’t believe it happened. It was completely unexpected. I know I was given the lead by my handicap but I had to fight to keep it. I left it all on the course. Before the race I tossed 5 bucks in the donation tin but what I got back was priceless, this was an experience of a lifetime for me. I have a new respect for fast runners who fight to keep a lead. I would have to give this race 100 cats and maybe a litter of cute puppies. If you want to find me, I’ll be at the back of the pack at my next race. I’ll probably be chatting and posting pictures on Facebook along the course but I’ll be happy to be there, back where I belong.
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The Question Is ... ... which is your favorite race medal?
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1. Valerie Mathews
5. Sandi Dalton
Not technically a medal, but I love the cowbell key chain I got for finishing the Pinelands 25K trail race held in Maine on Memorial Day Weekend.
The Wild Rover Series consists of one three, one four, and one five mile race. You pay a bit more on entry, but get a piece of the larger medal after each race (individual medal, just smaller with magnetic backing) as well as a nice certificate with a race picture, your splits and overall time, rankings, and (yes!) a free beer or two. All the races were well run and super fun. Some even had bagpipes playing along the way! Anyway, two pieces and then the final back piece for the last and largest race. Then they all click in and become this beast of a medal that shows all three and looks pretty cool.
2. Mickel McClish Finisher medal for the Key West Half Marathon. Key West is known as the “Conch Republic,” hence the spinning picture of the conch in the medal!
3. Billy Hutchinson Cayman Islands Half Marathon
4. Julie Arrison I had to go with my Goofy medal, not because it was hard work in the 2 races to get it, but because it has shown me what I’m interested in training for and running in the future.
6. Patsy Emberly Marine Corps Marathon 2012
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The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
Where in the World Is Wicked?
“One Leg Up on the Competition” Well, she may be injured but Judy Glock has a great sense of humor about it. She sent a note with this photo: “Philly or Bust, going for broke! A shout out to all the first time marathoners out there especially Philly -— Donna, Debbie and Dina. I’ll be root, root rooting from the sidelines!” Best for a quick recovery!
Something’s shellfishy: Julie Arrison and Kelly Gifford goofing around the night before the Lake Winni relay in New Hampshire. Good times!
There’s no place like Rome: Mike and Tara Paulin represent Wicked in front of the Colosseum in Rome, Italy. They did a little 4-mile jog around the city on their last morning and hit all the major monuments in Rome.
The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
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An excellent adventure: Laurie Brennan and Annette Louizos at Wicked Pizza in Mashpee the night before the Falmouth Road Race. And at mile 4 ‘s water stop at the Falmouth Road race!
Wicked Maine-iacs: Sarah Garriepy, Michael Harvey, Kristen Woodman, Michele Campbell, and Denis “I’m the tallest person in the world” Garriepy met up for a group shot at the Beach to Beacon 10K in Cape Elizabeth, Maine.
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The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
Get Out and Race!
Running Dead Zombie 5K, Salem September 28, 2013 starting at 5:30 p.m. | Gallows Hill Park in Salem Benefiting NSMC Cancer Center and onefundboston.org. The goal of the race is not best time so much as survival… Runners will follow the designated course while the zombies try to “kill” them. Runners will be wearing a flag belt, similar to the ones worn in flag football. The zombies will try to grab the flags off the belt, which “kills” the runner. Once a runner loses their flag, they are “dead” and become a zombie who also tries to “kill” other runners. As the race goes on, there will be more and more zombies. The new “runner” zombies won’t look like the course zombies so runners in the race will always have to be on guard for people trying to “kill” them whether they look like zombies or not. Everyone who finishes will receive a medal, a “Survivor” medal for people who still have flags and “Victim” medals for the poor souls who are killed. www.runningdeadz5k.com 3rd Annual Salem Run@Work Day Friday, September 20th, 12:30p.m. at Salem Common. FREE. Presented by Salem Park, Recreation & Community Services and the Wicked Running Club. First 75 registrants receive a tech T-shirt. Sponsors and a small group of volunteers are needed for this run. Please contact info@wickedrunningclub.com or tshort@salem.com. Register at www.salemrec.com.
QUOTES ON THE RUN: “Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose.” — Wilma Rudolph, Olympic gold-medalist sprinter
“Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible.” Speed Demon: Congrats to Angel Green for her PR in the Derby Street Mile! Here she is passing Don Gallucci with her signature “on a mission” game face.
Fox Trot: Here’s Nick Fox (son of Kate Fox) giving it his all at the Derby Street Mile. Kudos to Nick on his PR! Way to represent Wicked!
— Doug Larson English gold-medalist runner
The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
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Race Review Cranberry Trifest: Olympic Triathlon • Sunday, August 25, 2013 Valerie Mathews
On Sunday, August 25th, I participated in the Cranberry Trifest Olympic Triathlon in Lakeville, MA, which is down on the south of Boston. The night before the race, I stayed in Raynham at the Quality Inn. While the motel was OK, the quality of my sleep was not… I spent the night with pre-race jitters and the sounds of the highway keeping me awake, but somehow still felt refreshed and ready for the race when I got up in the morning. The race was held at the Ted Williams Camp, which was a great little location containing Loon Pond (where we did our swim) as well as other activities (a skate park, volleyball courts, and obviously a baseball field or two) plus plenty of room for parking and race-day activities. When I arrived at the camp in the morning, I grabbed my things and went to the well-marked transition area to set up for my race. The other athletes around me were very friendly, and I enjoyed hanging out with them while we discussed our race histories, jitters, and
our excitement for the race to come. After the race announcements and listening to the National Anthem, we made our way to the pond, where we would be doing our 0.9 mile swim to start off the race. The race start time was 7:30, and as I was in the third wave, I began swimming at 7:38. I didn’t have a watch, but it seemed as though the race started right on time. The swim itself was good, although the water was VERY warm at 76 degrees, and I quickly wished I hadn’t worn my wetsuit. While the suit is a lifesaver when it comes to buoyancy, it is an absolute killer in warmer water. At one point, I had to flip onto my back to unzip the suit a little so that I could cool down a bit. Other than that, the swim was pleasant, with clean water (although shallow in some places) and a mostly rocky bottom to the lake (at least in all of the places where I touched down). Coming out of the water, I heard my name and looked over to see that my cheering section had arrived — Mary Bruno, Amber Woolfenden, and Leo were there as promised, and I grinned along my way to transition, knowing that they were there. Next up was the biking portion of the race. The 26.2 mile ride itself was a beautiful loop, and took us through the towns of Lakeville, Middleborough, Rochester and East Freetown. We crossed over some causeway-type bridge formations that went between lakes, with beautiful water views on either side. We also went through some nice quiet farmlands, with horses out to pasture, as well as some neighbor-
hood areas. While the race directors had boasted of a flat bike course, I do have to say that while there were only a handful of big hills (think Marblehead neck), there were a LOT of those quad busting looonnngg, slooooowwww hills that seemed to go up forever! The ride did feature one bottle exchange at around mile 16, which I skipped, but seemed to be well-managed, with an option for Heed or water. Once off the bike, it was on to the run. The 6.2 mile run was a loop which overlapped the bike course at the start and finish, but was very well marked, with a cone lane for runners. By the time I got to the run, there wasn’t much bike traffic but when I was coming in on the bike, there were runners on the course, and we had no problems. The run itself was pleasant, with what seemed like a lot of those looonnngg, slooooowwww hills going down this time, which was great! There was one decent uphill just after mile five, which I walked, if only because I knew that I wouldn’t walk again after that. There were water/Heed stops at every mile mark, and most also offered gels. I also had my own support on the course, with Mary, Amber and Leo driving along and stopping to cheer, take pictures, and offer water. Coming through the finish line, as I cried a few tears of pride at what I had just accomplished, I was handed an icy water bottle wrapped in a wet towel. My finisher’s medal was draped around my neck as a volunteer bent down to continued, next page
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The Wicked Running Register • August 2013 • newsletter@wickedrunningclub.com
Cranberry Trifest, continued remove my timing chip from my ankle. It was then that I saw the kiddie pool filled with icy water where other racers were soaking their feet. I stumbled toward it, asking if I was allowed to sit in it, which I think was taken as a joke. It was not, but I still settled for just a quick foot ice bath before going to find Mary, Amber, and Leo to thank them for everything they’d done for me that day. Overall, this race was one of the best I’ve ever done, in terms of organization. All of the components were extremely well-managed, and the race seemed to go like clockwork. There were volunteers everywhere, and they all did a fantastic job. The transition area and the bike and run courses were well-marked, and there were plenty of volunteers as well as police details at every turn. The post-race treatment and barbeque were just what I needed, and even the awards ceremony was timely. I give this race all five cats — if you’re looking for an Olympic Triathlon for next season, I highly recommend Cranberry Trifest for the beautiful course, fantastic organization, and awesome volunteers! Val’s times: Swim: 35:56; Bike: 1:38:35; Run: 1:06:47 Overall: 3:28:30 Annie Miller’s times: Swim 34:33; Bike 1:38:13; Run 1:12:19 Overall 3:32:13 Congrats Val and Annie!
Seen and Heard on the Run Beth O’Grady after Rich Tabbut tumbled on the goat path in the Lynn Woods relay: “If a Hammer falls in the woods, does it make a noise?” Mara Mendelsohn at the Wicked Summer Outing upon examining some of the salads: “Wow, that’s a lot of fiber.” Moe Kelly: “I wake up awesome.”
Wicked Kudos From Annie Miller: Thank you to Wicked members Stacey Riley & John Forrant who waited in Bradley Palmer State Reservation for me to get rescued by the DCR for getting locked in inside the park! And for convincing me that I could outrun the coyotes should the need arise, if the DCR didn’t show up promptly. Thank you to Wicked member Sandi Garinger Dalton for supplying bug spray and taking great pictures while Stacey Riley and I did the Ipswich YMCA triathlon! From Doug Bollen: Thank you runners, sponsors and volunteers who all contributed to making the Bridge & Back 10K a success in
its first year. We look forward to our second year in 2014! From Valerie Mathews: A big thank you to Mary Bruno, Amber Woolfenden, and Leo for coming to support me in my first Olympic Triathlon. Thanks as well to all of Wicked Nation for the wellwishes and virtual support! Also, thanks to Shari Hewson for loaning me her shorts, a la Michele Campbell and Julie Arrison — at least we made our arrangements ahead of time! From Amber Woolfenden: Congrats to Lynn McCarthy and Lisa Kelly for completing their first 50k trail race! Wicked shout out to Valerie Mathews for conquering her first Olympic triathlon!