WRR July 2012 by Wicked Running Club

The Wicked Running Register July 2012 • Priceless

EST. JAN 2010

Race Review East End 5 Miler – July 22, 2012 – Lowell, MA Shannon Downey

Those that know me understand that I am not a fan of hot weather. In fact, I hate it more than anything. I’ll take snow over 90 degrees any day. So what would possess me to run a race in the middle of summer that starts after 5:00 am? It’s all about the swag, baby! As my hubby Billy and I prepare for our first marathon in Chicago, we are aware of the possibility of scorching temps and no shade. So I thought it would be good to try to acclimate to the heat by running more outside of my comfort zone. I saw an article about the East End 5 Miler on coolrunning.com and thought it would be a great way to test my mettle. Oh, it was a test alright! This was probably the most challenging course I’ve ever run. This was the East End 5 Miler’s 27th running, but it’s been on hiatus for the last 5 years. It was always a very popular race due to the challenge of the course, the weather and the party afterwards. It’s always held towards the end of July (except for the last year before the hiatus) and it has a ridiculous start time of 10:30 am. But the swag was great – great running hat, t-shirt (sponsor logo free), finisher medal that doubles as a bottle opener and personalized bibs!

I felt like an elite runner, despite my less-than-elite time. Also, the party had plenty of food (hamburgers, hot dogs, salad, pizza) and all runners got two free beers. Trust me, we needed it after the course. About the course: It starts in a very deceiving manner. The first 1.75 miles is completely flat and wonderful. Despite the heat and the fact that we had run a 10 miler the day before, I felt great for the first part. Then, as I approached the 2 mile mark, I could see that it was elevated. Looked like a small hill. Just after the 2 mile mark, the course turns and heads into residential neighborhoods. Neighborhoods that are all hills. Like, every part is a hill. If you weren’t running up a hill, you were running down a hill. Rolling hills. Steep hills. Little hills. Just plain hills. This went on until you hit the 4 mile mark. Then the road seemed to flatten out and I thought I was in the clear. Until I hit 4.25. At that point, the course starts a steep uphill again for a solid half mile. Finally (finally!) when you reach 4.75, the course flattens out and there is a slight downgrade at the finish. Despite the fact that I ended walking at least 2 miles of the race and my time was junk, I actually really liked this race! It wasn’t huge, about 225 runners completed it. It was very well organized — there were water stops at 1.5 and 3.5 and plenty of water at the end. The

volunteers were fantastic, cheering us in and assisting in traffic stops. The party was great, as was the swag – I love my bib! And Yankee Timing did a great job with paperless chip timing. There were clocks at every mile and our split times were listed in the results. It was a great way to identify which miles I ran and which I walked. Also, at the end of the race, there were no sheets of paper taped to the side of the building. Runners could walk over to the timing truck and your name, number and time appeared on a video screen when your bib was scanned, much like when you ran over the mats at the checkpoints. It was cool to see the latest race technology in action. Despite the heat, I will definitely run this one again. But next time, I’ll train for hills :-) I give this 4 out of 5 cats.

The Wicked Running Register • July 2012 • newsletter@wickedrunningclub.com

Q&A

Ask the Coach

With Mike Toomey

From Mickel McClish: Why do most, if not all, marathon training programs never have the trainee run a 26.2 mile (or more) long run before the actual marathon? This is a question that I get a lot. A good way to look at the long runs we do is to view it as one piece of the pie when building your endurance, and not a practice run on completing the 26.2 mile distance. Most marathon plans call for a long run of around 20 miles and the risk of going further than that or running that distance too fast has little reward...but a big risk of injury. Going much further than that also limits what you can do the rest of the week because of the recovery needed. A good rule of thumb for long runs is that they should never be above 25 % of your weekly mileage. This is hard to do for those athletes new to marathons and just looking to finish...but should be used as a guide. The best advice I ever got about running is that you need 2 things to be successful...Rest and Consistency. The short answer to this question is that I believe you should be more focused on building your overall mileage to prepare for the marathon rather than just the single long run.

TRAIN WITH TOOMEY 6 Week Wild Turkey Race Running Clinic Session: 10/11 - 11/15 • Thursdays (6:30pm) • Cost is $65 ($55 for Wicked Running Club Members) • Ideal for ALL levels and will focus on training for 5 mile Wild Turkey Race • Entry into Thanksgiving Day Wild Turkey Race is included!

north shore ROAD RACE

guide

Join in the conversation about road races and running with North Shore Road Race Guide on Facebook! Check us out at www.facebook.com/ northshoreroadraceguide

Running Personals From Julie Arrison: Shari Hewson and Julie Arrison have another North Shore Navigators Night. Join them on August 8 for an all-youcan-eat barbeque buffet, beer, baseball, and fireworks at Fraser Field in Lynn. Tickets are $25.00 for adults and $20.00 for kids. Kids tickets include a goody bag full of summer prizes. All proceeds benefit restoration of the Little League Diamonds at Franklin Park via the Boston Marathon Charity Program. RunSalem Signature Group Tours take place on the last Saturday of every month. If you haven’t taken a history tour of Salem lately, this is a great way to get in a 5K and learn some fun facts. Visit www.runsalem.org for all the details or contact julie@runsalem.org.

The Wicked Running Register • July 2012 • newsletter@wickedrunningclub.com

Seen and Heard on the Run

Presidential Perspective

Drinking beers post-race at the Jerry Garcia Memorial Run, T.R. Ramsdell proclaimed, “toenails are dumb! Fingernails are tools.”

With the completion of the 4th Annual Wicked Kidz Race, I’m happy to announce that the Wicked Running Club has hosted four very successful races this year. We started back on January 1st with the 5th Annual Wicked Frosty Four that saw record-breaking numbers in terms of registered runners. In June, the 3rd Annual North Shore Cancer RUN proved to be a source of inspiration for all runners as WRC partnered once again with the North Shore Medical Center. More recently, the 2nd Annual Miles Over the Moon is quickly turning into a fantastic nighttime race tradition in Salem. Of course we can’t forget about all the smiles and good times at the Wicked Kidz Race, Salem’s only kids road race.

From Beth O’Grady: Working the pre-registration table for Miles Over the Moon, there were the usual complaints and begging from those who did not make the 350 cut off to get a shirt. But, there were also a surprising number of runners who kindly said “no problem!” or “How many shirts do I need anyhow!” and another who took her shirt and immediately handed it to another runner who did not make the cut off and was pleading her case. I thought the car next to me was playing chicken on the Lynnway as she kept pulling up next to me staring me down. It wasn’t until she pulled away that I saw her Wicked sticker so she was probably trying to figure out if she knew me as I have one too. Funny thing is, we’d probably never recognize each other all cleaned up!

QUOTES ON THE RUN: “ Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring.” — Jimmy Carter

Tim Short

I’d like to take this opportunity to thank the membership of the Wicked Running Club for the hard work and dedication that has gone into making these races so successful. Each WRC club hosted race is an important part of the entire schedule of races that Salem hosts each year. As a Road Runners Club of America - Runner Friendly Community, Salem will host nearly 20 races this year. I’m so proud of what we as a group have been able to accomplish as a club that is only 8 years old! While it might look easy to an outsider, these events take many hours to plan and produce. It means a lot to me that so many of you step up time and time again to give back to the Wicked Running Club. If you haven’t had a chance yet to volunteer for one of our club races this year, I would encourage you to get involved with the 6th Annual Wicked Frosty Four. Shari Hewson & Alison Phelan who were the Co-Race Directors the past two years are looking to pass the torch to a new Race Director or Co-Race Directors. A committee for the race will also be meeting in August. I know it’s not always easy to take on extra commitments as we all have busy lives and we still want to have run and have a little fun as well. WRC and our events are only as strong as our members and right now we have a damn strong running club! Please know that I sincerely appreciate everyone’s efforts over the past several months. I’m looking forward to continuing to work with the Board of Directors and the entire membership of the Wicked Running Club through the rest of 2012 and setting us up for a terrific 2013. Keep on running Wicked Nation!

The Wicked Running Register • July 2012 • newsletter@wickedrunningclub.com

Join the fun in 2012!

Wicked Grand Prix Series Schedule March Olde Salem Greens 5K, Salem • 3/25/12 May 2nd Annual Patrick Downey 5K, Peabody • 5/13/12 July Greenbelt Run for the Hills 10K Trail Race, S. Hamilton, MA • 7/14/12 Yankee Homecoming 10 Mile Road Race, Newburyport • 7/31/12 August Derby Street Mile, Salem • 8/17/12

Fun Summer nights!

Lynn Woods Relay, Lynn • 8/22/12* September Lake Winnipesaukee Relay Weirs Beach, NH • 9/8/12* Lone Gull 10k, Gloucester, MA 9/16/12* October Green Stride 1/2 Marathon Newburyport • 10/21/12* November Wild Turkey 5 Miler, Salem 11/22/12 December Mill Cities Relay, Nashua, NH 12/2/12* *tentative dates Complete 5 of the regular 8 races to qualify as a series finisher. Relays are extra and reward you with big bonus points. Questions? Email Rich at welshhammer@gmail. com, or T.R. at mopartr@comcast.net.

Wicked Grand Prix Series Update T.R. Ramsdell

Happy August Wicked team mates, As usual, let’s start off this issue with a re-cap of last months events. On Friday night, July 13th, Wicked hosted the 2nd annual Miles Over The Moon 4 miler. Now, I realize that this isn’t a Grand Prix race, but it is an official Wicked event, and that makes it worth mentioning. It was a great night for a race, made only better by all the super generous volunteers from not only Wicked, but from Coach Toomey’s squad, the surrounding neighborhoods, and a group from Beverly High’s track program, the beneficiary of this year’s race. It’s quite a sight to see 500 runners streaming through Riley Plaza on a Friday night in July. Congrats to all involved in putting on this awesome spectacle. The very next morning, (only 13 hours later) on Saturday, July 14, we had the Greenbelt Run for the Hills 10K. The race took place in the trails at Pingree School in Hamilton. Results are on the Web site and I counted around 30 die hard Wickeds that took on the challenging course. I say “challenging” because I’m a trail klutz. I tripped over every rock and root on the course. Ask me about my current stress fracture. But I digress...The rest of you that showed up did amazing, especially since I saw most of you the previous night at the MOTM race. Well done friends, well done. We’ll include an update on the Newburyport 10 miler in the next issue. In August we have 2 events in our series. My favorite race of all time is The Derby Mile, coming up on Friday evening, August 17th. This is also in Doug’s series, so double-dippin’ is allowed. This is a one mile, all out, elbows flyin’, drag race up Derby Street. Ask me about some one mile strategy that was shared with me by Coach Toomey. It works. If you are a little less competitive, there is also a family friendly race, so the kids can get involved without the fear of getting trampled. Strollers are welcome. And lastly, we have the Lynn Woods Relay on Wednesday, August 22. Four person teams each run the same 2.5 mile loop, and cumulative times are recorded. This is a great way to try out racing on trails, or even racing on a relay team. I’m collecting names of those interested, and so far we have enough people for 10 teams! I want more, so drop me a line and get on the list. Email me at mopartr@comcast.net and put Lynn Woods in the subject line. This race counts as BONUS points in the series, but remember that you need to complete at least 5 of the 8 regular series races to be considered a finisher. All relays are bonus points and do not count towards the 5 required. So that’s it for this issue. I’m on the DL (again) so you’ll see me, or more accurately, hear me screaming for you at the finish line. Please be sure and wear your Wicked gear so that I can spot you more easily. If you haven’t gotten any, get in touch with our clothing dude, Jason Carraro. Hope to see y’all out there soon. C’mon, who’s in?

The Wicked Running Register • July 2012 • newsletter@wickedrunningclub.com

Where in the World is Wicked?

Wicked hit the trails at the Greenbelt Run for the Hills 10K in South Hamilton. Snakes, rocks, tree roots and a lot of smiles were seen on the course!

Team Novartis and Wicked members Kelly Gifford (left) and Amber Woolfenden at the JP Morgan Corporate Challenge, 3.5 miles on 7/13.

A Wicked Cool Wicked Kid: Jayden finished last at this year’s Wicked Kidz race, but he is nothing but a winner. His mom emailed Rich Tabbut after the race to thank him for his high five at the finish and to let the club know a bit about Jayden: he has a chromosome disorder, cerebral palsy, and is legally blind; but when he is running, he feels just like any other kid. He is currently training for a 5K in November and says he wants to do it under 55 minutes. He also stopped for a photo opp with Mara Mendelsohn. Go Jayden!

The Wicked Running Register • July 2012 • newsletter@wickedrunningclub.com

The Running Dead

Member Spotlights: SUSIE FRASCA Salem, MA Joined Wicked because: I want to stay motivated to run and meet new people. Favorite Race: None yet, I haven’t run many. Favorite Distance: 6 miles. Goal for this year: improve my running form, run a half marathon. Secret talent: to be able to read a really engaging book (or play a video game) for 16 hours straight. When I’m not running I like to: hike, ski, and bake! AMANDA TRESBACK Salem, MA Joined Wicked because: I miss being part of a team and enjoy the accountability and motivation that a group of runners provides. I also enjoy racing and loved the information that Wicked had about upcoming races.

New zombie-themed 5k on Saturday, September 29th at 6:30 pm

Goal for this year: To maintain a consistent running schedule and work out routine. Secret talent: I suppose I keep my artistic talent a bit secret. Other than odd little quirks I think that’s about it. When I’m not running I like to: Be with my friends, hike, read, do anything outdoors, and volunteer. MICKEL MCCLISH Salem, MA Joined Wicked because: Most of my running friends are members of Wicked Running. Favorite race: Hyannis Half Marathon…by default…. it’s the only one I’ve done thus far. Favorite Distance: 10K to Half marathon. Goal for this year: To finish a half marathon at or under 1:30. Secret talent: Chili. I make it in my lab. It’s not for the faint of heart, or stomach. When I’m not running I like to: Listen to metal music, hike & camp, sip on fine beers, and pick my next race.

Favorite race: 5K Favorite Distance: 5 or 6 miles for a normal run. 3 miles for a race.

THANKS to Ann Sousa for helping with new member profiles. Contact Ann at aesousa@verizon.net to be featured.

Trail run through the fields, hills and forests of Gallows Hill with a twist... Scattered throughout the course will be flesh eating zombies, some slow, some fast, all hungry for runners. Runners will be wearing flag-football style belts. Zombies will try to ‘kill’ runners by grabbing the flags off their belts. Once a runner loses all of their flags, they’re ‘dead’ and have the chance to become a zombie themselves. So as the race goes on, there will be more and more zombies, many of which will look like other runners, so keep an eye on EVERYONE. Limited to 300 runners. First 100 get a cotton race shirt. All runners will receive a finishing medal, either ‘alive’ or ‘dead’ depending on their status at the end. This race will not be timed, so focus is on survival. $25 for runners, and $10 for zombies. All proceeds will be donated to NSMC in Salem. Currently looking for course volunteers and sponsors, please contact Adam Fitch at therunningdead@mail.com. Register as a runner: www.active.com/5k-race/salem-ma/ the-running-dead---runners-2012 Register as a zombie: www.active.com/5k-race/salem-ma/ the-running-dead---zombies-2012

The Wicked Running Register • July 2012 • newsletter@wickedrunningclub.com

Get to Know Your Board Name: Tennille Doyle Board Position: Membership Director Years in WRC: 8 months officially (10 months off the books!) Fun in the Club: The members of this club really know how to have fun! From bowling night to the winter banquet to Engine House Thursdays to just hanging out for a beer after a race, it’s always a good time with awesome Wicked peeps! Runner’s High: Running my first half marathon in Hyannis in Feb. It was cold, windy and Paula Renzi Gibbs and I got stuck in the porta potties and missed the start of the race....there were also massive amounts of air drumming, dancing and general shenanigans with Ms. Gibbs along the way! Best first half marathon EVER! Favorite book and/or TV show: I’m addicted to Mad Men...I loooove me some Don Draper! Running shoe brand: Nike-- I run in Nike Zoom Structure 15’s and love them! Guilty pleasure: Cupcakes! You can always get me with a good cupcake....take note incase you ever need to bribe me!

Wicked Board 2012

If you have questions, comments, suggestions, or just want to say “hello” feel free to email us: President: Tim Short tim.short1@gmail.com Past President: Shari Hewson shewson@cellsignal.com Vice President: T.R. Ramsdell mopartr@comcast.net Treasurer: Rich Tabbut welshhammer@gmail.com Secretary: Dawn Cobak dmcobak@gmail.com Membership Director: Tennille Doyle tennilledoyle@gmail.com Clothing Director: Jay Carraro scoobysnaxe@aol.com Member-at-Large: Alison Phelan alphelan2@gmail.com Member-at-Large: John Mahoney reconfig@gmail.com

Non-Board Positions Newsletter Editor: Michele Campbell newsletter@wickedrunningclub.com

Wicked Kudos From Rich Tabbut: I would like to thank everyone who has been so supportive of me & Team Wicked Nation for the North Shore Cancer Run. From Tim Short: Congratulations to Michele Campbell on being selected as the 2012 recipient of the Wicked Ambassador Award. Nice job by our Miles Over the Moon Co-Race Directors Alison Phlean & Shari Hewson. Thank you Kerry Phelan for being a great Co-Race Director for the Wicked Kidz Race. Thank you to the members of WRC who volunteered at North Shore Cancer RUN, Miles Over the Moon or Wicked Kidz Race. These events would not be possible without you!

Grand Prix Series Co-Coordinator: T.R. Ramsdell mopartr@comcast.net Grand Prix Series Co-Coordinator: Rich Tabbut welshhammer@gmail.com Webmasters: Tim Short, Tennille Doyle tim.short1@gmail.com tennilledoyle@gmail.com Social Activities Coordinator: Tennille Doyle tennilledoyle@gmail.com