WRR JanFeb 2015 by Wicked Running Club

THE

WICKED

Running Register

January/February 2015 • Priceless

Wicked Board 2015: We welcome your questions

Est. Jan 2010

Presidential Perspective Michael Harvey

and suggestions. Get in touch! PRESIDENT: Michael Harvey mharvey67@gmail.com VICE PRESIDENT: Michele Campbell michelejcampbell@yahoo.com PAST PRESIDENT: T.R. Ramsdell mopartr@comcast.net TREASURER: Karen Aalto kpaalto00@gmail.com SECRETARY: Sandi Dalton sldalton@verizon.net MEMBERSHIP DIR.: Lisa DiBella membership@wickedrunningclub.com CLOTHING DIRECTOR: Susan Hennessey wickedrunninggear@gmail.com MEMBER-AT-LARGE: Julie Arrison juliearrison@gmail.com MEMBER-AT-LARGE: Mike Paulin mpaulin444@gmail.com Non-Board Positions NEWSLETTER EDITOR: Christin Shafer newsletter@wickedrunningclub.com GRAND PRIX SERIES CO-COORDINATORS: T.R. Ramsdell mopartr@comcast.net Don Gallucci dongallucci67@gmail.com WEBMASTER: Tim Short tim.short1@gmail.com

It’s been about two months since I wrote my first article for the Wicked Running Register as President of the club, and what a two months it’s been! As of January 23rd the total snowfall for the Boston area was only 4.5 inches, as of yesterday it was 108.6. If that isn’t proof that a great deal can happen in a short amount of time, then I don’t know what is. Like the snowfall, a great deal has been going on with Wicked as well. The new board has already put in place or is planning many events, both new and old, for the members. We have held two general membership meetings with good attendance from the club. The plan is continue to hold general membership meetings every other month throughout the year. If you haven’t made it to one yet, stop by our next one and check it out. It’s a great opportunity to see how the board works and socialize with other members of Wicked. Some other events coming up are Trivia Night at Tavern in the Square, as well as a planned movie night, bowling night, and Wicked whiffle ball (as soon as the snow melts). Oh yeah, we also have some running related events. Once again, Wicked will be manning the gel stop at mile 17 during the Boston Marathon, we are looking for race committee members for Miles Over the Moon, not to mention the Grand Prix Series. If you missed the announcement at the Winter Banquet, the Wicked Grand Prix Series

in now officially a “jacket” series. Any member who finishes every race in the series, including all the relays, will get a special Iron Runner article of clothing. What it is exactly is a surprise, but it will be in the sweatshirt/fleece family. Speaking of families, the Grand Prix series will now also feature a special Kids Grand Prix for those members with children who would like to participate. See the website for details. So as you can see, we have a lot of exciting changes going on in Wicked, and there will be more to come. To wrap this up and bring it full circle, I want to congratulate all the Wicked Runners out there training for the Boston Marathon (or anything else) through this incredibly difficult and snowy winter. My hat is off to all of you for your dedication and commitment to your sport. Go Wicked!

Michael

? is The Question

...

... what is your favorite part about Wicked Running Club

Lisa Driscoll: The friends I’ve met. The Saturday runs (I’ve only been to a few), Mill Cities, great time! and The Slowest Runner Runs too!

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Wicked Grand Prix Series 2015

JOIN TEAM WICKED NATION APRIL 12TH!! RUN FOR THE TROOPS 5K We are Run for the Troops MA, D.B.A. as Run for the Troops 5K, a tax exempt 501c(3) not for profit corporation based in Andover MA. We were initially formed to help raise funds so that we could make donations to Homes for our Troops to help them build homes specifically engineered to the specific unique needs of injured soldiers. We do this by staging a 5K road race and walk in April each year. The race is a focal point of fund raising via the race, a community dinner, silent auction and finding sponsors. The event also helps raise awareness to the needs of our injured soldiers, something the public may forget unless we remind them there is a hard human cost to maintain our freedoms. Each year once we find out exactly how much profit is made we set aside part of it for a contingency fund and to provide seed money for our next year’s event. This is particularly important as we grow. All the rest has been donated to Homes for our Troops until 2014 when, in addition to our donation to Homes for our Troops; we also made a small donation to a local charity which helps address the needs of soldiers with PTSD issues. That charity is IronStone Farm in Andover MA. IronStone Farm has a horseback riding therapy program specific geared to PTSD issues. We chose Ironstone farm because it is a local organization and so many of our supporters are from the local area. http://www.runforthetroops5k.com/registration.shtml choose: TEAM WICKED NATION April 12th, 2015 9:0 AM Andover Ma. Packet pick up by team capt. We will arrange distribution and car pool for those interested. Long sleeve tech shirt ( Mar 26 guarantee )$ 10.00 kids 12 and under Photo booth ! Team prizes for largest and fastest teams Live entertainment

Teams of 30 or more get a tent!! ( Mar 26 th must meet minimum ) This is an opportunity to show up and run as a club, let’s go have some fun, raise some money for some very deserving people, and get a little competitive!

T.R. Ramsdell

2015. New Year, New shot at conquering the WGP Series. The 2014 series had great numbers with 168 different members running at least one race. Were you one of those runners? We also had 6 runners finish all 8 races, plus the 2 relays! If you haven’t tried it before, here’s how it works: we have 8 races of various distances. Everything from one mile up to half marathon. You need to run at least 6 of the 8 the be considered a series finisher. You can run more than 6 and collect the extra points. We also have 2 relays, Lynn Woods and Mill Cities, that are bonus points. Participation in a lot of races definitely boosts your total. This helps level the playing field so its not just the fast kids that get all the prizes. As far as scoring races, the last Wicked runner in the race gets 10 points, second to last gets 11 points and so on. If you finish at the top of the food chain in a race like Wild Turkey, you can pick up 100+ points. But if you’re the only Wicked runner in a race, you could win the race and still only get 10 points. The more people that finish behind you, the more points you get, so it is definitely very smart of you to get someone that’s a little slower than you to run the race. Then we have the team awards. Runners are randomly placed on teams, and you get 10 points for every regular series race that you run. Top 3 teams get the prizes. Simple, right?

On to the schedule. This year we’ve got a couple newbies, and some returning favorites. Here’s the line up:

If you’re planning on running the NERC/ Brooks Series this year, you’ll notice that 3 of our races are also in their series. You get to double dip! Now that we’ve finally hit March, lets put memories of February and 100+ inches of snow behind us, and focus on Spring. The first race comes up soon on April 19 in Danvers. It’s the Tapleyville 7 mile Classic, which starts and finishes on Pine St at the former home of the D5K. This is a very flat, very fast course using about half and half roads and the Danvers Rail Trail. This is one of the NERC Series races so get in early to be sure and get a tech shirt. That’s it for now, hope to see a bunch of you at the 7 miler. I’ll be there, will you? C’ mon, who’s in?

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

There’s a Wicked Fun Group Run For Everyone!

Wednesdays at 6:30 pm Cummings Center Parking Lot This is a very low-key, fun run that can be anywhere from 2 miles on up. 1-loop around Cummings Center is about a mile. NO RUNNERS LEFT BEHIND! This run is for ALL paces, and the slowest runner will set the pace. If you’re new to running, recovering from injuries (or couch potato disease), or just would like to run at an easy pace with some nice people, this is the run for you! Rain or Shine! Please wear reflective clothing and headlamps.

Rain or shine, Wicked members meet Tuesday and Thursday mornings at 5:30 am (departing around 5:35) next to the Front Street parking lot (free parking till 8 am) for a five mile run that rounds Salem Common, the Willows, Juniper Point, and Winter Island. The intended pace is “conversational” with the option to go off the front or hang back as training plans dictate. Folks gather near 6 Front Street (either side) prior to departure, the main group usually finish around 6:20 am. Route details: Front Street to Hawthorne Boulevard. Around the Common to Andrew Street and out Collins Cove. Along Collins Cove onto Memorial Drive. Up Memorial Drive, past Camp Naumkeag and around the Willows. Around Juniper Point and out to Winter Island back to Fort Avenue Down Derby to Central Street and back to Front Street

This is the group run that started them all! Each Saturday morning the club meets at Forest River Park and the distances and paces vary. Before the run, club info is give about upcoming events and members are welcome to plug any race that they might be running.

Saturdays at 8:00 am Forest River Park

Various distances and paces on road and dirt path. Starts at Forest River Park, 98 West Avenue.

Get Out and Race Free 5k Run!

Tuesdays/Thursdays at 5:30 am

The 1st Annual Tapleyville 7 mile Classic Sunday, April, 19, 2015, 9:30 a.m. Sweet William’s Garden Center 141 Pine Street, Danvers, Ma

Thursdays at 6:45 pm Salem Common “No Rest for the Wicked” (a.k.a. NRFTW). The route is about 3.1 miles and Wicked runners meet at the Salem Common entrance by the Hawthorne Hotel. They meet rain or shine, provided there are no municipal/governmental storm warnings in effect requesting people to stay at home. Route details: Salem Common to Little Hawthorne Blvd. A left on Derby Street and partway into Juniper Point. A left on Lowell Street continuing through the Willows parking lot area. Left on Memorial Drive which eventually becomes Essex Street. Left onto Little Hawthorne Blvd. Finishes at the corner of Little Hawthorne Blvd. and Derby Street by the Immaculate Conception parking lot.

Like The Facebook Pages to Stay Up To Date and Get Involved!

North Shore Road Race Guide 5K Monthly Run In Partnership with Tavern in the Square Salem North Shore Road Race Guide is excited to announce that we are bringing back our free monthly Monday night 5K runs starting and finishing from Tavern in the Square in Salem. Join NSRRG and our partner Tavern in the Square for the first 5K run on Monday, March 30th at 6:45pm. These runs will be timed and results will be posted on the North Shore Road Race Guide website. To kick off our first run there will be NSRRG shirts raffled off as well as several free entries to some of the best races on the North Shore! We are also working on some additional surprises as well. We look forward to seeing many runners on March 30th at 6:45pm at Tavern in the Square for this exciting new run. For more info about the run contact: info@northshoreroadraceguide.com or visit our event page on Facebook to let us know your coming!

Pre-race packet pick up with numbers & shirt plus a chance to win a free pair of Brooks running shoes on Friday, April 17, 10 a.m.-7 p.m. and Saturday, April 18 from 9:30 a.m.-6 p.m. at: New England Running Company, Commodore Plaza, 43 Enon St., Beverly or pick up race day from 7:30 a.m. at Sweet Williams Garden Center.

Register Online: http://www.northshoretimingonline.com/reglivecb. aspx?eventyear_id=239 Proceeds benefit The Boys & Girls Club of Greater Salem & Alzheimer’s Association of America Entry Fee: $30 pre-registration; $34 race day Register Early: Short Sleeve Technical Shirts for first 350 entrants! (Sorry, shirt sizes cannot be guaranteed) Awards: Overall winner male and female, and top three males & females in each category: 19 & under, 20-29, 30-39, 40-49, 50-59, 60-69, 70 & Over Post Race: Refreshment and Awards For info contact: The Boys & Girls Club of Greater Salem (978) 7440915 or Email: dougbollen12@yahoo.com

2015 USATF-NE Grand Prix

http://www.usatfne.org/road/gp.html

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Get Out and Race CHECK OUT THESE GREENBELT

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Trail Running 101 by Michele Campbell

TRAIL RUNS! They’re part of the North Shore Trail Series. Pipestave 5K Thursday, April 30th 6:30 pm, West Newbury web link: http://www.ecga.org/what_we_ do/view_event/53-5th_annual_pipestave_ hill_5k_trail_run

Pingree 5K and 10K Saturday, July 11th 9:00 am, South Hamilton web link: http://www.ecga.org/what_we_ do/view_event/54-8th_annual_run_for_the_ hills_5k_and_10k_trail_run

Beverly Commons 3.5 mile and 7 mile Saturday, August 29th 9:00 am,

CHICKS & KICKS NIGHT AT NEW ENGLAND RUNNING COMPANY MONDAY, APRIL 13 7-9PM

Beverly Farms web link: http://www.ecga.org/what_we_ do/view_event/55-6th_annual_beverly_commons_3_5_mi_and_7_0_mi_trail_run

Join North Shore Road Race Guide, New England Running Company and your closest gal running pals for our Chicks & Kicks ladies night at New England Running Company. This is a great chance to get ready for spring running season and enjoy 20% off all shoes/clothing (non-sale items excluded), some tasty appetizers and refreshments. There will be a Moving Comfort rep on hand who will help educate on how to successfully choose a running bra. We will also have raffles for free race entries from some of the best road race on the North Shore of Massachusetts. The team from Fast Chicks 5K will have a table to talk with everyone about the race and take registrations. They will also be raffling off a free entry for this year’s race and a special surprise.

The 2015 Mountain Running Circuit May 17 - Sleepy Hollow May 23 - Wachusett June 7 - Pack Monadnock June TBA - Ascutney July 5 - Loon Mountain Race / USATF-NE Championships July 12 - Cranmore Hill Climb Sept 6 - Mt. Greylock Road Race Oct 3 - Bretton Woods Fell Race http://www.usatfne.org/trail/

Trail running and racing are very different from the road versions. There is a mellower vibe, a less competitive feeling, and it’s less crowded because there are fewer runners and spectators. Trail running is fun,peaceful, and the people and scenery are awesome. Here are some basic tips for those looking to try the trails. DON’T BE AFRAID TO GET DIRTY You are running in the woods. You will likely trip, fall, splash in a river, slide in mud. It is all part of the experience. If you finish a trail race with mud or scratches on you, you’ve done your job. Hopefully, nothing more serious happens like a sprained ankle or wrist. BUGS WILL BUG YOU IF YOU AREN’T PREPARED Use bug repellent — lots of it. Mosquitoes, ticks, chiggers (whatever the heck they are) and even deer flies are out in the woods and can make your experience miserable. Coat yourself with repellent before you start. Run with a travel size repellent. There are even deer fly patches that you can stick to the back of a baseball cap. Kind of gross, but they work by catching flies before they bite you. And don’t forget to check for ticks before you get into your car and drive home. Nasty little buggers. COURTESY COUNTS A lot of trail is single track, which means the paths are narrow and only one person can fit moving in one direction at a time. In a race, especially if the course is out and back, slower runners should step to the side to allow faster runners to come through.

Also, runners may come up behind you and ask to pass. Step aside and let people pass. It’s part of the deal. Also, if you are not in a position to win the race or your age group, help a fellow runner if they fall. Take a minute to make sure someone is OK before running by. A hurt runner can be common on the trails and you may want to alert an aid station if someone is suffering in the woods. This is also a good reason to run with a cell phone. BRING A SNACK TO SHARE WHEN ASKED Many trail races are very affordable. Race directors keep costs down by asking runners to bring food to share with others. A box of crackers, bag of chips or cookies will work. Some people make snacks to share. Often, an email will tell runners what kind of snack to bring: soda, salty snacks, or sweet goodies. BRING YOUR OWN FOOD AND DRINKS Some longer distance trail races have aid stations along the course. Some shorter races do not. If you like to drink water during a hot 5K, bring your own. If you have your own energy routine, bring your fuel with you on the run. There are belts, vests, and backpacks made for trail runners so you can bring everything you need to get through a race or run – no matter the distance. Don’t forget to bring extra snacks and lawn chairs so you can relax and enjoy the race after you are finished. Also, if you don’t want to run, it’s fun to be a spectator or part of a support crew! LEAVE NO TRACE If you have food or energy shots on you during a trail run or race, put trash in your pocket until you come across a barrel (or just bring it home to toss). There are no volunteers following trail runners to pick up empty

cups, used gel packs and other trash. If you toss something on the ground, you are littering. Don’t do it. This is one of the most important “rules” about trail running: leave no trace. PAY ATTENTION A trail run or race is no time to space out. You have to exercise your eyes and brain as much as your legs. Look down. Always. There are rocks, roots, holes, bees’ nests, snakes, and other objects that can cause you to trip and go flying. Every trail runner I know (including me) has taken a digger at one time or another. It’s important to be alert. POOP AND PEE HAPPEN Look, we all have to go, and trail races do not have porta potties all over the course. This is not a road race. Usually at the start of a race there will be campground facilities, a porta potty or an outhouse. If the course is a loop that goes back through the start, you don’t have to worry as much. But, along a long course, you are on your own. Some runners carry toilet paper or biodegradable wipes in case they have to make a pit stop. When you are in nature, sometimes nature calls, so be prepared. HAVE FUN AND RELAX Running in the woods is awesome: fresh air, nature, very nice runners. It should be a fun and relaxing experience. Embrace the vibe and accept that it is different than road running and racing. Both trail running and road running are great, but they are different. GO FOR IT! A lot of your fellow club members love running the trails. Many participate in the North Shore Trail Series. Join us for some fun in the woods. As I like to say, let’s get some dirt in the skirt!

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Race Review by Karen Aalto In case you don’t know this about me, I am not a big fan of winter. Cold? Snow? Numb hands? Meh. So when I signed up for the Lake Effect Half Marathon in Syracuse, NY with my friend Heather back in the fall, I did so with more than a touch of nervousness. I mean, the website for the race itself shows a picture of a guy who looks COMPLETELY EFFING MISERABLE - running in a blizzard. Let me say that again. Running in a blizzard. This race goes off, rain, snow, shine, hail, whatever. You run through whatever the elements have in store for you that day. Yikes. But the last time I ran a race with Heather was the Wineglass Half Marathon a bunch of years ago, where I sprained my ankle at the start (but I finished! The! Race!). It was time to run something together again. And the race was in her the town in which she grew up, and she ran it last year and promised me a girls weekend away and a good time at the race. So I made my plans and hoped for the best, weather-wise. Especially since Boston seemed to be getting more snow this year than upstate New York, I actually thought that maybe we’d have better weather there than we have had here. And then I drove to Syracuse on Saturday. I made good time until I was about 45 minutes from the city, where it was white out conditions and people were driving like old people. Apparently it snows there, too. Crap. I fought my way to the hotel, met up with Heather, and we went to get our numbers at the local running store, then went to dinner.

(In case you’re wondering: I enjoyed a great turkey burger and garlic fries and a flight of beer and then broke my 2015 no-sugar rule to split a brownie sundae with her. Hey, carb-loading, right?) We had decided in advance that this was going to be a chill run for fun aka: NOT a race. Not only had she run her own half marathon two weeks before with a huge PR, but work had kept her from running much since then. I ran a bunch of miles in Florida on my vacation and wasn’t really in “racing shape” anyway... so I was just looking forward to hanging out. And plus, it was snowing on Saturday, and I was pretty certain that the conditions weren’t going to be ideal. Gotta say - if you’re going to run a race in winter, THIS is the race to do. They had a tent with heaters near the start AND heated bathrooms, along with the usual portajohns. After the race was over you could get soup and hot chocolate in the same tent. The route is a double out and back on bike path along Onandaga Lake - so you didn’t have to deal with traffic or roads. The path itself reminded me very much of running the Charles in Boston. It was flat and had been plowed right before the race, but they warned us that once the race went off they wouldn’t be able to keep it clear. We ended up with a “warm” day pretty much perfect winter running

weather. The temps were in the low 20s at the start of the race with very little wind - and there were parts of the course that were hairy. Miles 4-7 and again 8-11 had about 2 inches of snow covering which turned into slushy mess, what Heather called “cookie dough” footing. (I have no idea how the leaders managed not to fall on their asses at the turnaround!) But for me, it didn’t really matter; we had decided we didn’t care about pace or time. We ran the entire race at a completely comfortable pace, and even with the slush, my legs felt great the whole time. The only bit of buzzkill at the end you run PAST the finish at around mile 12.5. Which, if you’re not prepared for it, it could totally work against you if you ignore your garmin and are thinking, hey, look, it’s the finish! I’m done! and blow out your legs sprinting to the end. Cause, yeah, not the end. But then you are finished, and you get to go back to the tent and have soup and hot chocolate and water and bananas and then go have an awesome lunch that includes an amazing sour cherry stout. Bottom line? Great winter race. I’ve been leery of registering for winter races for a few years now because of the threat of weather and cancellation. That doesn’t happen with this race. The course was great, even with the run-past-the-finish-but-you’re-almostdone, the people were awesome, and I got a good long run in this winter without having to be on the treadmill OR take my life into my own hands. That’s a win, hands down. Lake Effect Half Marathon: 4 cats.

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Member Spotlight TIM SHORT Joined Wicked because: The fact that the club was fairly new when I joined back in 2006 was one of my main reasons for joining. It was great to be part of something that was just starting to grow Favorite race: My favorite race is the Yankee Homecoming 10 Miler in Newburyport. It brings back some great memo-

ries for me as I grew up in Amesbury and would run this race with my friends When I’m not running I like: spending time with my two favorite ladies in my life; Nicole and Lily, doing a Fringe Nexflix binge, keeping runners updated on races through the North Shore/South Shore Road Race Guide and following all the latest rumors on Star Wars Ep VII (yes, I’m a huge Star Wars fan!)

We’d love to learn more about all of our new members, submit to: newsletter@wickedrunningclub.com to be featured in the next newsletter!

Wicked Kudos From Tim Short: Congrats to Wicked Running Club and the race directors of the Wicked Frosty Four, Wicked Kidz 1/2 Mile & 1 Mile and Wicked Presents Miles Over the Moon for picking up awards in the Best of 2014 North Shore Road Race Guide.

From Lisa Driscoll: Wicked Kudos to Kelly Pheulpin for setting up some great runs!

USATF News

Race one of the grand prix was ran in Amherst Sunday next race is the New Bedford Half on March 15th http://newbedfordhalfmarathon.com/ Indoor team results from Sunday Kudos to our friends at Forest Hills Runners who took 3rd in the distance medley! 2015 USATF NEW ENGLAND INDOOR CHAMPIONSHIP 2/22/2015 Harvard University, Boston MA 220 Yard banked track

WICKEDFROSTYFOUR Best Post Race Party Honorable Mention–Best Holiday Race Honorable Mention – Best Road Race – Related Social Media WickedKidz1/2Mile&1Mile Best Kids Race WickedPresentsMilesOvertheMoon Best Race to Volunteer At Best Race Logo/Mascot

TEAM RESULTS WOMEN 1.Gr.Boston TC 53 2.New Balance Boston 16 3.NE Distance 7 4.Ronald McDonald House Providence, 6 5.Patriot PV and NE Walkers 5 7.Waltham TC and Mass Velocity 4 9.Emerging Elite 3 10.Metropolis 1

MEN 1.Gr.Boston TC 71 2.Sprinticity 23 3.New Balance Boston and Mass Velocity 10 5.NEDistance 8 6.Boston North 7 7.Mansfield Athletics, NEWalkers, and PTI 5 10.CSU and Forest Hills Runners 3 12.HFC Striders 2 13.Eliot TC 1

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

2015 Outdoor USATF Schedule MARCH 2015 March 21 Bridgewater State (MA) Bears Invitational March 28 Tufts Snowflake Classic, Tufts U, Medford MA March 28 Coast Guard Invitational, New London CT APRIL 2015 April 4 Jim Sheehan Memorial Meet, Fitchburg State U., MA. Post Collegiate okay jjellison@fitchburgstate.edu April 4 UMass Dartmouth Corsair Invitational, Dartmouth MA April 4 AIC Invitational, Springfield MA April 4 47th RI Knights of Columbus 4 x mile relay and hammer throw (HS only) 9:00 a.m. Mt.Pleasant HS, Providence. Dick Duggan rduggan45@gmail.com 401-4866759 Form at ritca.com April 10 Providence College Friar Invitational, Providence RI friars.com April 11 Westfield State (MA) Jerry Gravel Classic Entry Info April 11 Harvard vs Yale at Harvard - the classic college dual meet April 11 Brown Invitational, Providence RI April 12 Bloomfield CT Youth Development meet Age 5-16 1:00 p.m. bloomfieldyouthtrackandfield.org bloomfieldyouthtrackandfield@ comcast.net April 15-16 Holy Cross Decathlon/Heptathlon, Holy Cross College, Worcester MA. April 17 Larry Ellis Invitational, Princeton NJ April 18 George Davis Invite, U.Mass.Lowell Lowell MA. umltrack@uml.edu April 18 Holy Cross Invitational, Worcester MA April 18 MIT Sean Collier Invitational, Cambridge MA April 18 Springfield Invitational, Springfield College, MA. April 18 Eric Loeschner Memorial Relays, Fitchburg State (MA) U. All events. Post Collegiate okay. jjellison@fitchburgstate.edu April 18 State of Maine Invitational men at Bowdoin, April 18 Yale Mark Young Invitational at Yale April 19 Bloomfield CT Youth Development meet Age 5-14. 1 p.m. bloomfieldyouthtrackandfield.org bloomfieldyouthtrackandfield@comcast.net April 20 119th B.A.A. Boston Marathon

Road race series May 24 Vermont city Marathon June 11 Hollis fast 5 k ( NH) August 9 Bobby Doyle 5 miler Narragansett RI APRIL 2015 cont. April Greater Lowell RR Youth Meet, Cawley Stadium, 100 Village St, Lowell MA 12 - 4 pm Patrick Sheridan pfsheridan@ gmail.com April Introduction to Hammer Throw Clinic, site in eastern Massachusetts. 11 am Vacation week. An introduction of the hammer to HS throwers. April 23-25 121st Penn Relays, Philadelphia PA www.thepennrelays.com April 24 Stonehill SkyHawk Invitational, Stonehill College, North Easton MA Rich Hart rhart@stonehill.edu April 25 NEWMAC Conference @ M.I.T., Cambridge MA April 25 NESCAC Conference @ Williams April 25 Alliance Champ’s (Mass.State + Little East) at Fitchburg State U April 26 Regis Pride Classic, Regis College, Weston MA. Open athletes welcome daniel.flynn@regiscollege.edu April 26 Brown Spring Inv.- Providence RI College/open Tim Springfield 401-8631041 April 26 Bloomfield CT Youth Developmental, Bloomfield CT 1 p.m. bloomfieldyouthtrackandfield. org bloomfieldyouthtrackandfield@ comcast.net

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Race Review by Valerie Mathews A Review of the Gore-Tex Philadelphia Marathon… Better Late Than Never I knew I wanted to run Philly as my first “oﬃcial” road marathon, in part because of the fact that I have family down there, and also because I knew that it was a great city to visit- similar in Boston in many ways, but also very different. So imagine my excitement when, after announcing my plans to run, friends came out of the woodwork to tell me that they were also planning to run Philly! Because the Philly Marathon is one of the last of the season (held the weekend before Thanksgiving), the training season seems very long. It’s kind of hard to watch all of your friends finish their marathons and take their rest, while you are still putting in 20 and 22 mile runs. But it’s also nice, because the longest runs come after the weather has cooled to a comfortable temperature. And like I said, I had my fellow Philly runners to keep me company through training- Christin, Bethany, Lynn, and Michele in particular. Philly itself is a beautiful city, as rich in history as Boston. The buildings have a familiar feel, and it is relatively easy to find a Dunks for that all-important morning java. Getting around town is very easy with the grid designed city, unlike the chaos that is Boston. And there are tons of museums, shops, restaurants, bars, and tourist-y things to do in the city, including (of course) visiting the famous Rocky statue located at the bottom of the steps to the art museum. As for the race itself… The starting corrals were pretty well organized, although not highly regulated. It would have been easy to go into a corral other than the one I was assigned, although I did not

do that. The wait time before the start was longer than I anticipated, although I was glad for it because I had the chance to jump out of the corral for a last-minute porta-potty stop. It’s kind of congested at the start, since the marathon and half marathon all begin together. In fact, the half marathon route is the same as the first half of the marathon route. This, of course, made for a sad moment when all the half marathoners were saying things like “we’re almost done” and turning off the course to finish while the rest of us kept on going and going and going. The first half of the course took us through the city and past the banks of the Delaware River. Then we wound around, passing the University of Pennsylvania and the Philadelphia Zoo. It was after this that the half marathoners split off and the marathon continued along the banks of the Schuylkill River, home of the famous Boathouse Row. This portion of the race was an “out and back”, and so you could see all the people ahead of you as they ran past you in the opposite direction. That was nice for people-viewing and keeping tabs on faster friends, but also a bit disheartening to know that they were almost done and you had a ways to go. The course was definitely not as flat as I

thought it was going to be, although it did not have any major hills (think Boston’sheartbreakers). According to my Garmin, there was an elevation gain of 649 feet, compared with Boston’s 637. The water and gel stops were very well organized and were plentiful, with three gel stops and water/ Gatorade about every 2 miles. The biggest downfall of the race was the crowd support. While the cheering was great in spots where the crowds did congest, there were many sparse areas that got pretty quiet. This was especially diﬃcult in the aforementioned “out and back” during the second half- there were virtually no crowds, the exception being at the turn-around in Manayunk, and so it was hard to stay positive while

watching all those faster people who were on their way back when you were still going out. I will give a shout-out here to the “Black Girls Run” group, whose presence was very strong and who kept us all going with the positivity and creative signs, which they stationed in packs throughout the race- sometimes the only cheering squad for a mile. Overall, I’d rate this race 4 cats. For me, the race lost a “cat” because of the sparseness of the crowds. However, I would definitely recommend this race to anyone looking for a fun, “easy” marathon in a great city that’s just a quick plane/train/car ride away.

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

WRC Coach Mike Toomey

Q&A

My running shoes wear down different.. My left shoe needs to be replaced way before my right.. What do I need to do to wear and tear more evenly? THX Marie Gesnaldo This happens a lot with runners. Its most likely due to an unbalanced body alignment, such as one leg being longer than the other. I would recommend seeing a chiropractor or a podiatrist to check things out. They can offer an easy solution most of the time.

If you have a question for Mike, send it to newsletter@wickedrunningclub.

How Personal Coaching with Coach Toomey Works STEP 1. CONSULTATION The first step in the coaching process is the initial consultation, during which I will learn as much about your running background, goals, and time commitments as possible. The consultation will be conducted in person, via email, or telephone, whichever method is most convenient for you. The more information you provide, the better I can tailor the schedule to you. STEP 2. TRAINING SCHEDULE After the initial consultation, I will start writing your training program. After outlining the long-term plan, I will send you the first four weeks of training in detail, which includes daily mileage, paces, cross training and everything you need to know. I send out the training in four week blocks because it helps us keep the training flexible and adaptable to your progression. Training and coaching is delivered through email, spreadsheets, and the phone. STEP 3. REVIEW Once you receive the training schedule, review it and make sure you understand all the workouts and it fits your expectations. If you have any questions or require any adjustments, get in touch with me and I will adjust as necessary. STEP 4. EXECUTE A training plan is only as good as the person who can follow it, so do your best to follow the schedule. Certainly, we know that this is never 100% possible; this is why you signed up for a coach I the first place! Do your best and don’t be afraid to ask questions along the way. STEP 5. ADJUSTMENTS Its important for you to keep communication open and keep me updated on progress. You can send log via email, or give me access to an online log you use. I will make modifications to the schedule to ensure success and take your progression and adjustments into account when I write your new schedule. WHAT IS THE COST? $59 For 1 Month $49 per month when signing up for 3 months $39 per month when signing up for 6 months CONTACT COACH TOOMEY AT MIKE@TOOMEYSPORTS.COM

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Nutrition The Goals of Recovery Nutrition Include: Restore fluid and electrolytes lost in sweat; weigh before and after exercise and replenish what is lost. Replace muscle fuel (carb) utilized during practice. Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue. Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or competition. Rehydration Fluids: Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat. Recovery Snack Ideas: Smoothie made with yogurt and frozen berries Sports drink (carbohydrate, electrolyte, fluid) + sport bar (carb and protein) Graham crackers with peanut butter + low-fat chocolate milk + banana Recovery Meal Ideas: Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla. Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Did you know....

Sample Training Weeks Based on fitness/level

Ever wonder what you could race for other distances? Here are some race predictability examples. 800 Meters Men: 2 x 400 meter time (at present fitness) + 7-9 seconds = Race Prediction Women: 2 x 400 meter time (at present fitness) + 12-14 seconds = Race Prediction

1500 Meters Men: 2 x 800 meter time (at present fitness) + 3-6 seconds = Race Prediction Women: 2 x 800 meter time (at present fitness) + 4-8 seconds = Race Prediction 3000 Meters Men and Women: 2 x 1500 meter time (at present fitness) + 33-37 seconds = Race Prediction 5000 Meters Men and Women: .48 x 10,000 meter time (at present fitness) = Race Prediction 10,000 Meters Men and Women: 2.1 x 5,000 meter time (at present fitness) = Race Prediction

Race Review by Marie Gesnaldo As most know I am a snow bird, I head south in mid November thru May. I found a great running group here. Fit2Run located in Estero Florida. I train and run with them 3 times a week. We formed a team and ran “Ragnar”… What is Ragnar? Ragnar is the overnight relay race that test your limits as a team sport. There are about 15 ragnar relays across the U.S.. Reach the Beach is one, in which some of my wicked friends participated. My ragnar was 196 miles from Miami to Key West. 12 member team, 36 legs. Each having 3 legs and different distances. It was a great experience and lots of fun. My midnight leg 7.1 miles was

challenging to me. My body just want to find a bed and sleep the night, but once I started my mind and body came together. And I was so ready to cross this off my bucket list, but with the whole experience was over I was signing up for next year. My last leg was so beautiful, I crossed two bridges into the keys, 5.1 miles. My team was awesome, our name was, “Not Fast Just Furious”.

The Wicked Running Register • January/February 2015 • newsletter@wickedrunningclub.com

Where in the World is Wicked? Sun Run | Tucson, Arizona Eileen Spear at the “Sun Run” in Tucson AZ, Jan 11. She placed 3rd in her division for the 5k. She won a mug and was sporting a Wild Turkey shirt from this past Nov as well! She gave the race 4 cats. Details on azroadrunners.org

A Trio of Races After a Marathon Val Mathews and Michele Campbell after completing the Thanksgiving Trio (Wild Turkey, Gabe’s Run, and Back the Track) one week after finishing the Philly Marathon.

Princess Glass Slipper Challenge Susan Hennessey participated in the Princess Glass Slipper Challenge which included a 10K and 1/2 marathon over a weekend. She wants to give a special shout out and thank you to her Wicked friends for their generous contributions to the charity she was supporting for this event - you helped them