WRR July/August 2014

THE

WICKED

The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

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Running Register

July/August 2014 • Priceless

Est. Jan 2010

Wicked Grand Prix Series 2014 T.R. Ramsdell

Can you believe that Summer is

should run this. An all time favorite among local

officially over? Once labor day

racers, this is also a USATF series race this year.

rolls around, it’s all down hill

There will be some Faaaast kids out there for this

from here. But just because

one, so get out of the way.

the calendar says its over, doesn’t mean racing season is over, does it? There’s still a few races left in

Next up is the DVU 4 miler at West Beach in Beverly Farms, on Sunday Oct 18. This 3rd year

our WGP series that need to be taken care of.

event could use a shot in the arm, so that’s why

But let’s not get ahead of ourselves, we’ve got

it’s in the series this year. It’s a great mostly flat,

some recapping to do.

very fast 4 mile run through the neighborhoods of the Farms. It’s been on the same day as the

When we left off, we had just finished the NERC

666 race in the past, so attendance took a hit, but

10 miler, and were taking July off for good

that wont happen this year as the 666 is a week

behavior. Since then we had the Derby St mile.

later. C’mon out and support this nice little local

Attendance was lower this year than in years past,

race.

but we still had 29 Wickeds take part in what had always been my favorite race of all time. Elbows

There’s only one race left, and that’s the Wild

flying, heart pounding, all out human drag race

Turkey 5 miler, but we’ve still got time for that

up Derby St. Love it. Congrats to all who took

next time.

part in either the competitive run, or the family That’s it for now. As always I ask you to please

run!

wear your Wicked gear at races, any races. I cant As I write this, the Lone Gull hasn’t happened

see you and cheer for you if I cant spot you

yet, and it might be behind us as you read this.

quickly in a crowd. Do it! See y’all at the Lone

I’ll take a shot anyway. On Sunday Sept 14, the

Gull. C’mon, who’s in?

prettiest 10k on the North Shore takes place up in Gloucester. Very light rolling hills along the breakfast after the run are just 3 reasons you

Lone Gull 10k

ve a mascot?

Who doesn’t lo

Lone Gull 10k Lynn Woods Relay

NORTH SHORE FITNESS 5K Sunday, April 27th | 9:00 AM Salem State Univ. | Salem, MA | $25 TRAVS TRAIL RUN 3 MILES Sunday, May 18th | 10:30 AM Maudslay State Park | Newburyport, MA | $25 TWIN LOBSTER HALF MARATHON Sunday, June 1st | 8:30 AM Gloucester High School | Gloucester, MA | $59 NERC 10 MILER Sunday, June 22nd | 7:30 AM Lynch Park | Beverly, MA | $35 DERBY STREET MILE Friday, August 22nd | 7:00 PM Salem Willows | Salem, MA | $18 LONE GULL 10K Sunday, September 14th | 9:00 AM Good Harbor Beach | Gloucester, MA | $25 DVU 4 MILER Sunday, October 18th | 9:30 AM West Beach | Beverly Farms, MA | $25 WILD TURKEY 5 MILER Thursday, November 27th | 8:00 AM Boys and Girls Club | Salem, MA | $22 RELAYS August Lynn Woods Relay Sunday, December 7th | Mill Cities Relay

See y’all soon!

shoreline, views of some amazing homes, and

Lynn Woods Relay

WGP Series 2014

The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

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An Important Announcement T.R. Ramsdell

It’s Official.......

Earlier in the year, the BOD sent out a survey to the members.

One of the questions referred to having a “club coach”.

You responded with a hearty YES, so we went forward and solicited local area coaches to apply for the position. Well I’m happy to report that Wicked now has an “official” coach. Mike Toomey will fill that position for the remainder of 2014, and for the 2015 season. Many of you know that Mike co-founded the club with Doug 10 years ago, and has been putting on running clinics

A Running Tip from Mike Toomey

With racing season upon us, and hard workouts starting to come into play...here is a Post Compeition Protocol (Includes hard days) -Follow stress run with 8-10 minute walk/run -Take in 16 ounces of water immediately from YOUR water bottle.

-Follow that with 4-5 minutes of general leg stretching -Elevate legs 6-10 minutes -Take 12-16 ounces of glucose polymer/electrolyte drink (within 20-40 minutes) -Take a zink lozenge (helps respitory system) -Massage stick then 10 minutes of ice therapy -Eat proper meal within 2-4 hours -Continue zink lozenges every 2 hours -Drink 24 ounces of additional fluid -Sleep 8-9 hours, in bed normal time

throughout that time through Salem Park and Rec. Although he’s always acted as the “unofficial” coach, he will now be the named Wicked Coach.

So you’re probably thinking, “What’s in it for me as a member?”.

Well, as part of your membership, you will now have access to a “track workout” one night a week, for 2 hours. This will hopefully get those of you that are perhaps a little afraid of the track, or if you’ve never done a running clinic, to come out and give it a try. Maybe you already have a plan, but you like to run in circles. Come on out!

Maybe you’re new to the club and you need to meet some new running peeps, come on out! Whatever your reason, come on out.

This is what it’s going to look like for the rest of the fall: We will be meeting on Tues nights at the Salem

Ask the Coach

Common for a 6 week Wild Turkey prep clinic. It will begin on Oct 21, and continue until Nov 25. Based on your performance goals, you will run in similar paced groups and complete your track workouts. We are working on a potential Winter schedule so I’ll keep you posted. One thing I’ll point out is that Mike will still be available for private coaching if you feel you need a more personal plan for your racing season. Of course, this will be at your own expense.

That’s it for now. If you have any questions about this or any other questions about the inner workings of the club, please ask one of the 9 members of the Board of Directors (BOD). That’s why we’re here.

You can find out who we are by going to wickedrunningclub.com , all our emails are there.

with Mike Toomey

Q&A

From Jim Dalton: What advice can you offer for running downhill? I try not to overstride or brake, but I’ve noticed that others seem to gain distance on me on downhill parts (which I try to make up on the uphill parts).

When running downhill, there are lots of things you can do to keep up with the competition. Here are a few things for you to start working on: Practice, practice, practice...if your big race has hills, you will want to incorporate them into training (Marblehead Neck). When running downhill, you should keep your gaze about 15 meters in front of you, dont look at your feet as that will slow you down! Your form should be slightly leaning forward, and its ok to lengthen your stride a bit, but dont do it at the expense of your cadense. Finally, allow your arms to drift out wider a bit, as this will help with balance. Good Luck!

If you have a question for Mike, send it to newsletter@wickedrunningclub. com and it will appear in the next newsletter.

The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

You Might Be Interested In…

Race Review

by Tom Lubas

NEW Recreation Kids Listing Your Business!

Running Program!

A six week program focusing on all aspects of Cross Country, including endurance (age level appropriate), form analysis, hills, drills, and more. This is an introductory course and will be appropriate for runners of all levels including beginners.

A benefit of being an active member of the Wicked Running Club is to have your name and profession/business and/or non-profit affiliation listed on the Club’s website where all members can access this list as a reference for services that may be needed, such as electrician, plumber, auto mechanic, legal services, house cleaner, fence company owner, non-profit, etc.

Session Days/Dates: Tuesday’s 9/30/14 to 10/28/14

Members are on their own liability if they chose to network, hire or buy from members of the Wicked Running Club.

The Wicked Running Club takes no responsibility on any transaction which takes place between members. The listing is a privilege of being an active member, and there are two criteria to have your name and profession listed:

Session Time: 4:00pm to 5:00pm

1.You must be a member in good standing for at least one year;

Instructor: Mike Toomey (Certified USA Track and Field coach)

Location: Seaside Park

Ages: 6 to 13 Fee: $50.00 per child Register today at the Recreation & Parks Department located inside the Marblehead Community Center at 10 Humphrey Street.

For any questions about the program please contact Travis Farley, Recreation Supervisor at 781-631-3350 or email farleyt@marblehead.org.

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2. You must volunteer at one Wicked event, or be active on a committee each year your listing appears.

The Wicked Running Club does not endorse any businesses nor take responsibility for any transactions between members. Each member will handle all inquiries and transactions independently and hold Wicked Running Club harmless and release any and all claims for damages against the Wicked Running Club.

If you would like to be listed, email your name, the email address you want in your listing, phone number, website address and type of business you own or work at to: dougbollen12@yahoo.com

I ran several races recently. The Portland Sea Dog’s Mother’s Day 5K Race 11 May 2014 and The Portland Sea Dog’s Father’s Day 5K Race 15 June 2014 in Portland, Maine. Finished 2nd both races in Age Group 60-64. Both races rate 5 stars.

Both races are Charity Awareness Races: Mother’s Day for Breast Cancer (all females receive a Rose at the finish) and Father’s Day for Prostate Cancer. Discount for both races $30, free kids race at 8:30AM, quality dri-wick T-shirts, free ticket for a Season Game, starts at 9:15AM, fast, flat course and finishes inside Hadlock Field at 1st Base. Well worth the ride down Rte 95!!!

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The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

Get Out and Race FRANKLIN PARK MILE

Sunday, October 5th @ 2 pm Franklin Park, Boston For those who are interested in continuing to support Franklin Park, the Franklin Park Mile is a great way to do it!

Include heats for women, men, youth, and families—all with the mission to increase fitness awareness and to raise funds for restoration projects in Franklin Park. More details here: https://www. racemenu.com/events/47631-2ndAnnual-Franklin-Park-Mile

5TH ANNUAL NORTH SHORE CANCER 5K/10K (partnership race between WRC and North Shore Medical Center) Sunday, November 2nd @ 8am Cove Community Center, Beverly

Registration / info: www.northshorecancerrun.org or contact Denis Garriepy -d_garriepy@ hotmail.com 11TH WILD TURKEY RUN

Thursday, November 23rd @ 8 am Knights of Columbus Hall, Salem Long sleeve Brooks Tech shirts to first 1500 to sign up.

Link to register online for 2014 Wild Turkey 5 Mile Run: https://racewire.com/register. php?id=4261 Pre-race packet pick up with numbers and a shirt plus a chance to win a free pair of Brooks running shoes on November 25 & 26 from 10 a.m. –7 p.m. at: New England Running Company or pick up race day from 7 a.m. at the Knights of Columbus Hall.

RUNNING DEAD ZOMBIE Z5K, SALEM September 27th @ 5:30 pm Gallows Hill Park, Salem Registration: http://www.runningdeadz5k.com/ Benefiting the North Shore Medical Center.

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 looses all three of their flag, they are ‘dead’. Dead runners will still finish the course and will receive a ‘victim’ medal.

The first three runners across the finish will receive ‘survivor’ awards, and everyone who finishes will receive a medal.

This is a cross country course being run in the early evening. Be prepared for steep hills, brush and multiple surfaces such as trails, playing fields, gravel roads & pavement in lower light as the race goes on. There will be volunteers on the course to guide and assist you. 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.

The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

Presidential Perspective T.R. Ramsdell

Ten Years and Running. That’s what I’m calling it. Can you believe that our little running club has been around for 10 years already? Seems like only yesterday that I joined, and that was almost 6 years ago! Quick story of how I joined: I had decided give the running thing a try, so I ran the Disney Marathon in Jan 08 (that’s another story for another time).

Soon thereafter, I had stumbled onto the D5K on Wednesdays.

A few of the runners were also Wicked members. I remember talking with Doug, Tim, and Eileen. I was a little nervous about joining a club fearing that I wasn’t fast enough, so I continued running the D5K week after week, getting faster and more comfortable running.

Fast forward a couple months to December 08 and I find myself in NERC getting some new shoes as I was preparing for Disney again.

I asked Wes if he knew about any races in the area that I could run to test my new skills. He immediately mentioned the Frosty 4, and pointed out that the race director, Rich Tomlins, was standing behind me. We talked a bit, and I agreed to come run his race. I had a great experience and met many more Wicked members that day. We only had less than 100 members back then, and they all

seemed to be there. I was hooked and joined the club that day!

Quick history lesson on the begining of the club: Doug was the Salem Park and Rec guy. He hired Mike to put on a running clinic. Those that ran the clinic wanted some sort of organized group that they could call their own. Doug and Mike started the Wicked Running Club. It was Toomey who drew the original, though unnamed at the time, Miles the cat that adorns all our clothing. Although the original cat was slightly de-capitated, Michele would later “attach” his head for all future appearances. Look at some old clothing and you’ll see what I mean. So the clinics spawned the club, and the club created a need for clinics, which promote membership in the club.

Tidy little circle, eh?

Now on to present day, we have swelled to over 300 members since that time, and 10 years has clicked by on the calendar. So now what? Let’s celebrate!

In case you’ve been under a rock lately, you’ve no doubt heard about our 10th Anniversary Ball coming up in November. It’ll be at the Hawthorne Hotel, and you can’t wear anything that wicks.

That’s right, we’re getting dressed up for this one. Most of us will be unrecognizable without our running garb. Just imagine shirts with buttons, long pants, shiny shoes, hair combed, ladies in dresses, make up, no ponytails, and not a trace of Bio-freeze in the air.

Every now and then it’s fun to ditch the running shoes and put

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on your dancing shoes.

Elaine has sent out the email blast about getting your tickets early.

The only problem with this ball is that the place only holds a certain amount of people. So if you want to be part of this, you need to get in on it early. All the details can be found in the email, or contact Elaine. This is sure to sell out, so don’t miss it! Also, Julie is looking for some throw back photos of us all gussied up from old proms or weddings. Send them to Julie at our Facebook page.

Ok, as soon as you’re through reading the rest of this column, I want you to jump over and book your tickets for this now. It’s sure to be a great night of food, drinks, music, reminiscing, and celebrating the first 10 years of the best running club anywhere!

I’ll be there, will you?

C’mon, who’s in?

T.R. Wicked Kudos From Doug Bollen:

I want to thank all the Wicked members who volunteered and ran in the Bridge & Back 10K. We had 565 registered runners and all the proceeds went to the Boys & Girls Club. What a great Club!

From Julie Arrison Wicked Kudos to the race directors for MOTM and Bridge and Back 10K. Both races were well organized and fun for all.

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The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

A Duathlon Story

by Krissy Kozlosky On Saturday, August 9th I ran my first duathlon, at Asbury Grove. It was a beautiful day and the course was to run 2.4 miles, bike 9.7 miles, and run 2.4 miles. I was really nervous and haven’t really cycled a lot this year. I was happy to see many familiar faces. At the start of the run Roger Perham, race director, gave us instructions that I was paying close attention to since this was my first duathlon. When the race started, I headed out and was just following everyone and then I heard someone cheering me on. I was surprised to see our President, TR Ramsdell, on the course at about mile one. Right before we made the final turn to finish the first leg of our run, Stacey Riley of Wicked passed me. My goal was to keep her in my view for the remainder of the race.

I made it to the end of my run and into the transition area where I changed into

my cycling shoes and prepared for the 9.7 miles of cycling. I had Stacey in my view and I was able to pass a hand full of racers while cycling which felt good.

I tried to catch up with Stacey but she is a strong cyclist. However, I never lost sight of her bright pink top. I was told that the last leg (run) was the toughest.

Going from cycling to running would be a challenge. So I got off my bike and changed into my running sneakers and started on my last 2.4 mile run. My legs felt heavy. I felt that I was going in slow motion. This must be the feeling that everyone warned me about. I saw Stacey in front of me and I didn’t want to lose sight of her so I did my best to maintain contact. In the end I lost to Stacey by 1 min and 4 seconds.

My official time was 1:25:15. I came in 32nd place out of 44. It was a great experience and maybe next year I will try my first triathlon.

Run = 23:06 Bike = 38:31 Run = 23.39

Wicked Board 2014: We welcome your questions and suggestions. Get in touch!

PRESIDENT: T.R. Ramsdell mopartr@comcast.net VICE PRESIDENT: Doug Bollen dougbollen12@yahoo.com TREASURER: Karen Aalto kpaalto00@gmail.com SECRETARY: Alison Phelan alphelan2@gmail.com MEMBERSHIP DIR.: Kelly Pheulpin membership@wickedrunningclub.com CLOTHING DIRECTOR: Michael Harvey wickedrunninggear@gmail.com MEMBER-AT-LARGE: Elaine Goldman elaine_santoyo@yahoo.com MEMBER-AT-LARGE: Mike Paulin roadrunnermep@msn.com MEMBER-AT-LARGE: Jay Carraro scoobysnaxe@aol.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

The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

The Question Is ... ?

?

?

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... What Is Your Favorite Race Distance?

Karen Aalto My favorite distance, hands down, is the half marathon. It’s a long enough distance that you need to train for it, but it’s not allconsuming like training for a marathon - you have a lot more flexibility with your mileage. The recovery is a lot quicker.

And there’s a TON of great fall half marathons on the North Shore in the fall.

Julie Arrison I love the marathon distance. It requires persistent training, consistent pacing strategy, and a level of unpredictability (i.e. weather, injuries) that add to the challenge.

T.R. Ramsdell I like the half marathon distance. Most runners are in 1/2 marathon shape at all times anyway. If I said to you “Hey there’s a half coming up next week” you may reply “Ok, let me change my Wednesday run, but sure I’m in.” They don’t beat you up like a marathon, and you don’t need time off to recover. You also don’t need 3 months of life altering prep for a half.

Elaine Goldman While I love marathon training, I can’t say that the marathon is actually my favorite race to run.

In fact, somewhere around mile 18 I thoroughly HATE IT and I’m cursing myself over why the hell I decided to sign up for another one. (I somehow always manage to forget this once I cross the finish line and sign up for the following season’s 26.2 distance).

Over the years I have become infatuated with 5Ks. I love this distance because it appeals to such a wide variety of runners. If you’re a newbie, it’s often the first race you tackle. If you’re one of those speedy elites, you’re using it to crush some crazy time goal. Either way, it has something for everyone and I love the versatility of it.

However, despite my increasing love affair with 5Ks, my favorite distance remains the half-marathon. First, it’s a distance that still sounds pretty badass.

You tell most people you’re running a half marathon and you get a little bit of a reaction. If you’re among runners you get an approving head nod - among non-runners you’ll get a “you’re crazy” head shake. Either way, it’s a distance with a little more meat on its bones and it’s universally accepted as “kind of a big deal” to run one. Despite the longer distance, it’s still a surprisingly feasible one. Yes, it requires a little bit of training, but unless you’re aiming for a really competitive time, you can usually train for this distance without too much of a lifestyle change.

You WILL make it across that line with just these few tweaks – you may be cursing the last few miles, but you’ll make it.

(Can you guess what strategy I employed for my first half)? When you finish you may want to try it again but with some more “serious” training and forever be hooked - or you’ll have satisfied your long distance goal and never have to deal with it again. Either way, you just ran 13.1 miles so you can completely justify all the pizza and beer you consume afterwards to celebrate! (And really, isn’t that secretly why most of us run anyway)?

* This is a pic of me mid-bagel destruction after completing my first half back in 2006. (I took a 7yr running hiatus afterwards). I did all my training on a treadmill bc I was scared to run outdoors for some reason. I’ve come a long way literally and figuratively.

If you’re goal is JUST to cross the finish line you can get away with 3-4 weekly runs (which you may be doing already) and a couple longs run of 8-10miles.

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The Wicked Running Register • July/August 2014 • newsletter@wickedrunningclub.com

Where in the World is Wicked?

Lake George | NY Pete Graves and Lauren Gabel are wearing the new hoodies!! They look great and are super comfy!!

Wachusett to Wachusett 5 Mile Race Lake Placid Ironman | Lake Placid, NY Lisa DiBella volunteered at the first support stop on the bike route - it poured part of the time but she had a blast!

Valerie Mathews ran from the Wachusett Brewery to Wachusett Mountain.

2014 J.P. Morgan Corporate Run | Boston, MA Tom Lubas is 2nd from the right, bottom row. . .in this group Team Photo with Axcelis Technology Company from Beverly at the 2014 J.P. Morgan Corporate Run. There were 40 Corporate Teams!